Sexy Munhu Akakurumbira ane Akanakisa Abs: Nicole Scherzinger

Zvemukati

• Ongororo ye

"Semutambi, ndinofanira kuchengetedza moyo wangu wakasimba," anodaro Kutamba Nenyeredzi shasha. Kuti azviite, iye anoshanda kunze kwemazuva mashanu pavhiki - kazhinji naAdam Ernster, iye Los Angeles-based murairidzi. Munguva yavo ye60- kusvika 90-maminetsi echikamu, vaviri vanoita maseketi etatu kana mana simba anofamba nekuzorora kushoma pakati, pamwe nekadhiyo yakawanda. Ari oga, Nicole anomhanya uye anoteera no-giya abs maitiro.

Iyo Nicole Scherzinger Workout:

Ita maviri kana matatu seti eimwe yega abs yekurovedza muviri katatu pasvondo.

Iwe uchada: A 6- kusvika 12-pondo Muviri Bhawa uye bhendi rekudzivirira kana chubhu. Tsvaga giya pa spri.com.

Bar Crunch

Mabasa: Abs

A. Nhema nemabvi akakotama uye unopenya zvakafanana kune pasi, uye bata Bhora reMuviri pamusoro pechipfuva. Crunch up, inosvika kubhawa pamusoro pemabvi; dzikisa uye dzokorora. Ita 8 kusvika ku12 reps.

B. Wedzera makumbo masendimita mashoma pamusoro pevhu uye bata bhari kuseri kwemusoro. Uya nebvi reruboshwe kuchipfuva, wobva wachinja makumbo kuti upedze 1 rep. Ita 8 kusvika ku12 reps.

Kumira kutenderera

Mabasa: Core

A. Sunga chubhu yekudzivirira pakukwirira kwemusoro uye mira nerutivi rwako rwerudyi padyo padyo naro, tsoka dzakafara. Bata mubato muruoko rumwe norumwe pakureba kwepafudzi kuenda kurudyi, michindwe yakatarisana nevhu (chubhu inofanira kuve taut).

B. Pivot kuruboshwe nerutsoka rworudyi paunenge uchitenderedza torso kuruboshwe, uchikweva maoko pamuviri. Dzokera kunzvimbo yekutanga; dzokorora. Ita 10 kusvika ku12 reps; chinja mativi kuti upedze seti.

Dzokera kumatumbi epabonde muHollywood main peji.

Ongororo ye