Sexy Celebrity ane Yakanakisa Butt: Beyonce

Zvemukati

• Ongororo ye

Iyi nyeredzi yakasimba kuseri ndiko kupera kwemitambo yekutamba, kumhanya, uye pre-kushanya mitambo yekurovedza muviri. "Ndinoita squats yakawanda kune yangu zvakapambwa!" Sexy celeb akadaro. Katatu kusvika kashanu pavhiki (zvinoenderana nenguva yake yekufamba), Beyonce anoshanda neMiami kurovedza muviri Marco Borges. "Isu tinoita musanganiswa wakasiyana wekufamba kwesimba tichishandisa zvakasiyana-siyana zvekushandisa panguva yega yega yeawa yedu," anodaro Marco. "Kuichinja kunoita kuti titarise chikamu chese cheboka remhasuru."

Beyonce Workout:

Katatu pavhiki, ita maviri kana matatu seti eiri yega garo kurovedza muviri.

Iwe uchada:Iyo 8- kusvika 15-pondo Body Bar uye bhora rakagadzikana. Tsvaga giya pa spri.com.

Muviri Bhawa Hip Simudza

Mabasa: Garo uye hamstings

A. Rara wakatarisa kumusoro nemusana pabhora rakagadzikana uye bata Body Bar muhudyu mako, mabvi akakotama 90 degrees uye muviri wakabatana kubva pamapfudzi kuenda.

mabvi.

B. Mahudyu epasi, imbomira kuverenga kamwe, wobva wasvina magiriti kuti udzokere pachinzvimbo chekutanga, uye dzokorora. Ita 12 kusvika ku15 reps.

Kuwedzerwa Kwegumbo Rimwe

Mabasa: Garo, musana, uye mhasuru

A. Pinda munzvimbo yeplank nekukwiridzira pane bhora rakadzikama, mapendekete akaenzana pamusoro pemawoko. Bend kuruboshwe ibvi, uchidhonza bhora kuchipfuva.

B. Kuchengeta gumbo rekuruboshwe richiri, simudza gumbo rekurudyi kusvika kuhudyu kureba kumashure kwako, gumbo rezasi, uye dzokorora. Ita gumi kusvika gumi nembiri reps, wobva wachinja mativi kuti upedze seti. (Kana izvi zvakanyanya kuomarara, rara nehudyu wakanangana nebhora; simudza uye udzikise makumbo ese ari maviri.)

Ongororo ye