Yekupedzisira Makumbo uye Garo

Zvemukati

• Ongororo ye

Gadzirwa na: Jeanine Detz, SHAPE Akasimba Mutungamiriri

Chikamu: Pakati pePamusoro

Mabasa: Muviri wezasi

Zvishandiso: Mushonga Bhora; Dumbbells; Aerobic Nhanho; Weighted Plate

Chengetedza zvidya zvako uye simbisa chigunwe chako neichi chinonetsa chezasi-muviri chirongwa. Ita 2 kana 3 seti yegumi kusvika gumi nemaviri reps pakufamba kwega kwega, uchizorora kusvika kumasekonzi makumi matanhatu pakati peseti. Kuti uwedzere kutsva kwecalorie, ita kusvetuka jacks pakati pesimba rega rega.

Uku kurovedza kunoratidzira zvinotevera zviitwa.

2. Swiss Ball Hip Simudza

3. Dumbbell Split Jump

4. Mhuru Simudza

5. Dumbbell Side Lunge

6. Kubata pasi

7. Datya

8. Criss-muchinjikwa KickEdza mamwe maekisesaizi akagadzirwa neSHAPE Fitness Director Jeanine Detz, kana kuvaka yako wega maekisesaizi uchishandisa yedu Workout Builder Turusi.

Ongororo ye