Edza Iyi Yega Yega Muviri Wemutungamiriri Wedunhu Workout kubva kuna Anna Victoria

Zvemukati

• Glute Bridge + Narrow Glute Bridge
• Lunge Pulses + Kickback
• Squat Pulses + Squat Jump
• Ongororo ye

Mushure mekunge mudzidzisi wega Anna Victoria abva kune anonzi 'mafuta akaonda' kuti akwane, akariita basa rake kubatsira vakadzi kushandura miviri yavo neFit Body Guides-uye kubva zvino ashanduka kuita Instagram sensation. (Ingo tarisa iwo mapikicha akamakwa ne #fitbodyguide uye #fbgprogress!)

Pamberi pekutanga kwake kusangana kweFBG svondo rinouya, Anna akagovana nesu imwe yematunhu matatu aachange achikwikwidza pachiitiko ichi, kuti ugone kukohwa iwo muviri wese mabhenefiti kunyangwe usiri muNYC. (Ziva iyo It-mudzidzisi mubvunzurudzo yedu uye nekukurumidza- moto vhidhiyo uye wozomutarisa iye mune yedu 30-Day Slim-Down Dambudziko!

Glute Bridge + Narrow Glute Bridge

2 Rounds (1 Round = 10 Glute Bridges + 10 Narrow Glute Bridges

Kutanga nekugadzika pasi nemabvi akakotama pane 90-degree angle. Tsoka dzinofanira kuparadzaniswa nehupamhi hwemafudzi.

Simudza mahudyu kumusoro uye utyaire kufamba kuburikidza nezvitsitsinho. Chimbomira kwekanguva chechipiri apo mahudyu anosimudzwa zvakakwirira sezvinobvira uye svina glutes.

Dzokera kunzvimbo yekutanga uye dzokorora kune yakataurwa nhamba ye reps.

Ita mafambisirwo akafanana ebhiriji rakamanikana glute, asi pachinzvimbo chekuisa tsoka paupamhi hwemapfudzi zvakaparadzana, unza tsoka pamwechete parutivi. Dzokorora kune yakataurwa nhamba ye reps. Iyi irimwe round. Dzokorora kwemaviri kutenderera.

Lunge Pulses + Kickback

5 Round (1 Round = 3 Lunge Pulses + 1 Kickback)

Tanga munzvimbo yemapapu.

Muviri wepazasi kuita lunge, uye kupuruzira iyi nzvimbo kwemapuri matatu.

Mushure mekurova kwechitatu, kanda kumashure gumbo kumashure uye svina glutes! Ive neshuwa yekuchengeta chipfuva kunze kana uchikava kumashure kuti uchengetedze mamiriro uye fomu. Iyi irimwe round. Dzokorora marounds mashanu, wozodzokorora kune rimwe gumbo remarounds mashanu.

Squat Pulses + Squat Jump

10 Round (1 Round = 2 squat Pulses + 1 squat Jump)

A Tanga munzvimbo ye squat uye uenderere mberi nekupuruzira kufamba nekumira zvishoma, wozodzokera mu squat. Ita iyi kufamba kwema squat pulses matatu.

B Mushure mekupomba kwechipiri, ita squat kusvetuka nekukwakuka kumusoro kumusoro sezvinobvira, uchikanda maoko kumashure kuti awedzere. Mhara mune squat chinzvimbo uye dzokorora. Pamusoro pe squat svetuka, svina glutes! Iyi iround imwe chete. Dzokorora kwemazana gumi.

Ongororo ye