Victoria Secret Model Romee Strijd Anogovera Gumbo Rake uye Butt Workout

Zvemukati

• Kushushikana
• Dhongi Kick
• Moto Wemvura
• Corner Kick
• Resistance Bhendi Famba
• Kuramba Bhendi squat
• Glute Bridge
• Cardio Blast
• Ongororo ye

Usaite chikanganiso: Dutch runako Romee Strijd ane simba. Kana iwe wakambotenderera kuburikidza naye Instagram, iwe unobva wakurumidza kuona iye ane makore makumi maviri nemaviri-mutambi fani wetsiva, tambo dzehondo, uye Bosu bhora kuenzanisa. Neraki kwatiri, iyo Victoria's Chakavanzika modhi yakaisa imwe yeanofarira gumbo kurovedzwa kwaari Instagram Nhau, kuti iwe ugone kumubira chakavanzika kune zvidya zvakasimba uye nechivezwa chakavezwa. Kutanga nekudziya-kumusoro, Strijd akafamba vateveri vake kuburikidza nhanhatu dzakareruka maekisesaizi iwe aunogona kuita nemidziyo yekudzidzira yekushandisa. Tarisa uone skrini iri pazasi uye uteedzere kutungamira kwaStrijd nguva inotevera kana iwe uri mumamiriro ekudzikira-muviri wekuwedzera.

Kushushikana

Kutanga, zadza iyo yemaminetsi gumi nemashanu kudziya-pane treadmill pane gumi neshanu muzana inotsamira pa3.2 mamaira paawa. Strijd anoratidza kusvina buti rako kuti unzwe bhonasi kutsva. (Kana iwe uchingovenga treadmill, heano maitiro mana ekupisa mafuta ekurova treadmill kufinha.)

Dhongi Kick

Tanga pamakumbo mana uye simudza gumbo rakakotama kumusoro kuti ugadzire 90-degree angle nehudyu rakaenzana pasi. Kuchengeta gumbo rakakotama, isa bvi pasi pasi pasi usati wasimudza zvakare. Kuita kuti zvinyanye kuoma, unogona kusungira zviremu zvegumbo sezvakaita Strijd. Edza 20 reps, ichiteverwa ne20 pulses kumusoro, ichipera ne 20-second hold. Dzokorora kune rimwe divi. (Unoda kuisa zvakapambwa zvako pamoto? Edza iyi miniti minomwe HIIT yekurovedza muviri iyo inoputika muviri wako wepasi.)

Moto Wemvura

Kutanga pamakumbo mana, simudza gumbo rako rakakotama zvakananga kudivi uye unobata kwe2 kuverenga-kuchengeta ibvi rako pa90-degree angle. Wobva wadzikisa gumbo rako kunzvimbo yekutanga uye unodzokorora ka20, uchiteverwa nemapurses makumi maviri uye mubato wechipiri-makumi maviri usati wadzokorora kune rimwe divi rakatarisana.

Corner Kick

Tevere, tora ibvi rako rekuruboshwe kugokora rekuruboshwe usati watwasanudza nekukanda gumbo kumashure uye pane diagonal. Izvo zvakafanana nezvaimboita, zadza makumi maviri reps, makumi maviri epurses, uye 20-yechipiri bata usati wachinja mativi.

Resistance Bhendi Famba

Tora nhanho makumi maviri kumberi uye nhanho makumi maviri kumashure kumashure nebhendi rekudzivirira rakaiswa 2 inches pamusoro pemabvi ako. Ita shuwa yekuchengetedza bhendi yakatambanudzwa, saka makumbo ako anove akapfupika kupfuura hudyu-hupamhi parutivi paunofamba. (Zvakafanana: Iyo Booty Bands Workout Inonangana Bhut Yako, Hudyu, uye Zvidya)

Kuramba Bhendi squat

Chengetedza bhendi rekudzivirira munzvimbo imwechete (2 inches pamusoro pemabvi) uye mira nemakumbo akafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvakatarisana zvishoma kunze. Donhedza zvakapambwa pasi sekunge wakagara pachigaro, uchiona huremu huri muzvitsitsinho zvako uye chipfuva chasimudzwa. Dzokorora basa racho ka15. (Inoenderana: Maitiro eKukwirisa Iwo Butt-Toning Squats)

Glute Bridge

Kuchengeta bhandi pairi, rara pasi netsoka dzakasimwa pasi pedyo nebheti yako. Sunda mukati mezvitsitsinho zvako kuti usimudze uye kusvina glutes yako panguva imwe chete uchisundidzira kunze pabhendi rekupikisa, uchigadzira kushushikana muzvidya zvekunze. Pedzisa gumi nemashanu reps uchishandisa hwakazara hwakawanda hwekufamba, wobva warega chiuno uchisimudza paunenge uchidhinda kunze kune bhendi gumi neshanu mapurse, wozovhara kunze uine 15-yechipiri bata. (Kana chimwe chezviitwa ichi chakaoma kana kukonzera marwadzo, edza iwo maitiro akanaka kwazvo kune vanhu vane mabvi akashata.)

Cardio Blast

Pedzisa yako yekurovedza nekukurumidza moyo-chiyero chinowedzera nekusvetuka tambo kwemaminitsi mashanu pasina zororo. (Izvi ndizvo chaizvo zvinoita Kourtney Kardashian kudziya pamberi peakawanda ekushanda kwake.)

Strijd akavhara IG Story yake nekugutsurira kukosha kwekutambanudza, uye hatina kubvumirana zvakanyanya. Nemuviri wako uye tsandanyama zvinodziya, post-Workout inguva yakanaka yekushanda pane kushanduka kwako. (Wanga uchiziva here kuti zvinongotora maminetsi mashanu kuti ukohwe zvakanakira kutonhora pasi mushure mekurovedza muviri? Aya mashanu anotambanudzwa ndizvo zvese zvaungade.)

Ongororo ye