Kuzvidya Mwoyo

Zvemukati

• Ongororo ye

Nyamavhuvhu 25, 20009

Iye zvino zvandava mutete, ndinozviwana ndatarisana nekutarisisa kwangu uye ndichitarisa kumatunhu chaiwo andinoda kutaura. Zvinhu zvazvino zvekuongorora kwangu: zvidya zvangu. Sezvineiwo, mudzidzisi wangu, Lauren Kern, akandivimbisa kuti handaizogara muSpanx kwehupenyu hwangu hwese. Akataura kuti kunyange ini ndisingakwanise kuona-kuderedza, kana kurasikirwa nemafuta kubva kune imwe nzvimbo yemuviri wangu, ndinogona kusimbisa mhasuru dziri pasi kuti dziite sedzakasimba uye dzakavezwa zvakanyanya. Saka Lauren akakurudzira mafambiro matatu aya anozoburitsa mhasuru dzangu dzekunze dzechiuno (ivo vanoba):

1. Squat nekusimudza gumbo

Mira nemakumbo fudzi-upamhi hwakaparadzana uye maoko muchiuno. Dzikira mu squat. Simuka paunosimudza gumbo rekuruboshwe uchienda parutivi. Dzokera kunotanga nzvimbo uye dzokorora. Ita 15 reps, wozochinja mativi kuti upedze seti. Ita 3 seti.

2. Reverse lunge nekusimudza ibvi

Mira netsoka hudyu-upamhi hwakaparadzana uye maoko muchiuno. Dzokera kumashure negumbo rerudyi kusvikira chidya chekuruboshwe chakaenzana nepasi. Simuka, uchishandura uremu kune rutsoka rworuboshwe apo iwe unounza gumbo rekurudyi kune hudyu hurefu pamberi pako. Dzokera kunzvimbo yekutanga uye dzokorora. Ita 15 reps, wozochinja mativi kuti upedze seti. Ita 3 seti.

3. Side shuffle

Mira nemakumbo fudzi-upamhi hwakaparadzana uye maoko muchiuno. Dzikisa mu squat uye ugare ipapo paunenge uchitsika rutsoka rworudyi uye uuye nerutsoka rworuboshwe kwairi kuti upedze 1 rep. Ita gumi nemashanu reps, wobva wachinja mativi (nhanho kuruboshwe) kuti upedze seti. Ita maseti mashanu.

Ongororo ye