Gadzira Makumbo Ako uye Abs MuMaminetsi mana Flat

Zvemukati

• Yekupedzisira Lunge kune Imwe-Gumbo Balance
• Pasi Imbwa ine Shin Taps yeku Push-Up
• Kufamba Uchipinda nekubuda Squat Inosvetukira kune Rimwechete-Leg Kudzika
• Imwe-Gumbo Rutivi Rutivi Hip Dips
• Ongororo ye

Iwo mashiripiti eaya mafambiro, nerubatsiro rwe Instagram fit-lebrity Kaisa Keranen (aka @KaisaFit), ndeyekuti ivo vanozotungidza yako yemukati nemakumbo, uye kutora iro rese remuviri wako futi. Mumaminetsi mana chete, iwe unowana iko kurovedza kunosiya iwe uchinzwa sekunge iwe uchangobva paawa-refu yekurovedza muviri sesh. Kiyi? Enda kunze nesimba, kuti iwe ugone kunzwa-uye kuona-mhedzisiro.

Iyo inoshanda sei: pakufamba kwega kwega, ita AMRAP (yakawanda reps sezvinobvira) mumasekondi makumi maviri, wozorora kwemasekondi gumi. . Unoda kuzvipikisa zvakanyanya here? Wedzera imwe dunhu kubva kuKaisa.

Yekupedzisira Lunge kune Imwe-Gumbo Balance

A. Nhanho yekurudyi gumbo kunze kune lateral lunge. Isa ruoko rweruboshwe pasi uye simudza ruoko rwerudyi kumatenga.

B. Dzinga rutsoka rworudyi kuti uuye kune imwechete-gumbo chiyero pagumbo reruboshwe.

Ita imwe neimwe dunhu kune yakatarisana nedivi.

Pasi Imbwa ine Shin Taps yeku Push-Up

A. Yakadzika mune yekusundira-kumusoro.

B. Sundira kumusoro kune imbwa yakadzika uye tinya kuruboshwe shin neruoko rwerudyi.

C. Dzokera kumashure pasi, wobva wasundira kumusoro kudzika imbwa uye tora kurudyi shin neruoko rweruboshwe.

Ramba uchichinjana.

Kufamba Uchipinda nekubuda Squat Inosvetukira kune Rimwechete-Leg Kudzika

A. Kubva squat, svetukira kune rimwe-gumbo rakaenzana.

B. Svetuka uchidzoka kuno squat.

Ramba uchisvetuka kupinda nekubuda, uchichinjanisa makumbo.

Imwe-Gumbo Rutivi Rutivi Hip Dips

A. Tanga mudivi pepuranga, gumbo repamusoro richitenderera pamusoro pegumbo rezasi.

B. Kudzika muhudyu kusvikira uchizengerera zvishoma pamusoro pevhu. Dzokorora.

Ita imwe neimwe dunhu kune yakatarisana nedivi.

Ongororo ye