5 Partner Exercises kubva kuTone It Up Vasikana Kuti Uedze neBF Yako

Zvemukati

• 1. Kudzoka-Kudzoka squat
• 2. Mushonga Bhora Kukanda
• 3. Mushonga Bhora Toss-Crunch
• 4. Partner Bridge
• 5. High-Five Plank Bata
• Ongororo ye

Kuwana kurudziro yekurova jimi mune yepamusoro zhizha kwakaoma, saka takabaya Tone It Up vasikana kune zvimwe zvinonakidza mafambiro iwe aunogona kuwedzera kune ako maitiro neine chete mushonga bhora kana wako wega wemuviri-uye wekusimbisa shamwari. Nekuti ndiani ari nani kutipa mumwe mutsva wekufamba kupfuura shamwari dzepamoyo uye varairidzi, Karena naKatrina? (Inoenderana: Edza iyo Tone It Up Girls 'Quickie Yese-Muviri Simba Wekuita Workout)

1. Kudzoka-Kudzoka squat

A. Mira neshure-kumusana, makumbo akafaranuka-pamapfudzi akaparadzana uye mawoko akatwasanuka ari pasi nemaoko akabatana neomumwe wako.

B. Kuzendamira kune mumwe wako kuti uwane chiyero, simbisa abs yako, sundidzira chiuno chako kumashure, uye pfugama mabvi ako, uchidzikisa muviri kuita squat. Chimbomira pazasi, wobva wadzosera kumashure kuenda kunzvimbo yekutanga.

2. Mushonga Bhora Kukanda

A. Mira wakatarisana nemumwe wako tsoka dzakapetana zvishoma pane kupamhama papfudzi, wakabata mushonga bhora pamberi pechipfuva.

B. Hinge pahudyu uye pfugama mabvi, uchidzika mu squat uchichengeta mushonga bhora munzvimbo imwechete.

C. Wedzera makumbo apo panguva imwe chete uchitambanudza maoko kuti ukandire bhora kune mumwe wako, uyo anouya munzvimbo inokwikwidza pakubata bhora.

3. Mushonga Bhora Toss-Crunch

A. Rara pasi wakatarisana nemumwe wako wakakotama mabvi uye makumbo akabatana.

B. Nebhokisi remishonga pamberi pechipfuva chako, gadzira-gara, uchikanda kune mumwe wako paunosvika kumusoro chaiko kwekugara kwako.

4. Partner Bridge

A. Rara pasi wakatarisana nemumwe wako mabvi ako akakotama uye pasi petsoka dzako dzakamanikidzwa pamwechete.

B. Chengetedza tsoka dzako dzichigunzva uye mabvi akakotama, tambanudza maoko ako kumativi ako uye simbisa zvanza zvako muvhu apo iwe uchishandisa abs yako kusimudza matako ako kubva pasi.

5. High-Five Plank Bata

A. Kutanga pakakwirira puranga chinzvimbo chakatarisana nemumwe wako.

B. Kuchengeta chiuno chako zvakafanana, tambanudza ruoko rwako rwerudyi uende kumusoro-shanu mumwe wako. Dzosera ruoko rwerudyi pasi uye dzokorora neruboshwe.

Ongororo ye