Ino Yegore eAmerican Music Mubairo Yakaunzwa Sexy Kudzoka Mune Yakakura Nzira

Zvemukati

• Ongororo ye

Isu tajaira kutsumwaira pamusoro pemakiromita-makumbo marefu, mhondi cores, uye tsvuku kapeti kapeti ruzivo-asi masikati-isu tanga tisina kugadzirira kune yekumashure yekumashure maitiro akaba iyo show kumwaka uno weAmerican Music Awards. Demi Lovato, Selena Gomez, naCiara (kungo taura vashoma) vakaiuraya pakapeti nezuro husiku zvine njodzi dzakaderera kumashure uye neshuwa kuona-kuburikidza nehukama.

Kana chero chinhu chakajeka mushure mezuro husiku hwehutsi hwekapeti tsvuku, ndezvekuti mwaka uno ndewekutora kunyura. Asi kiyi yekuuraya maitiro aya haisi mumatanho ekuremekedza (kunyangwe kana Rachael Zoe achida kuuya kuzotigadzirira mapato edu ezororo mwaka uno hatizoti kwete ...). Izvo zvese nezve tight uye toned kumashure. (Ahem, Kick Your Oga Butt neiyi Great Glutes Workout.)

Nhau dzakanaka ndedzekuti, zviri zvachose mukati menzvimbo-kunyangwe kwatiri isu vanhuwo zvavo. Wedzera aya matatu mafambiro kumaitiro ako ekurovedza muviri uye gadzirira kusiya ndimi dzichizununguka mukumuka kwako.

The Forearm Crossover Pushup

Uku kufamba kunoedzwa-uye-kwechokwadi nechikonzero: izere muviri toner. Edza kumonyorora pane zvekare sechikamu cheJillian Michaels 'Fat-Burning Bodyweight Workout - ipapo unogona chaizvo ratidza kuti tsananguro yemhasuru.

A Tanga mupuranga rine muchindwe kuruboshwe pasi pamberi pechipfuva, zvigunwe zvichinongedza kurudyi, uye kurudyi muchindwe pamberi kuruboshwe, zvigunwe zvichinongedzera kuruboshwe.

B Bhendesa magokora kudzikisa muviri kusvikira maoko ekubata pasi. Sundira muviri kumusoro. Ndiyo 1 rep. Dzokorora kwemasekondi makumi matatu.

Reverse Lunge

Rowers anogona kuzivikanwa nekuda kwavo-kufa-kwe delts, asi kukwasva kuri kuita muviri wese-tiri kutaura tichishandisa makumi masere muzana emhasuru dzako nekufamba kwese. Edza aya gumi nerimwe anoshandura mafambiro kuti awane huwandu hweku-fa-kumashure.

A Mira ingangoita tsoka imwe kubva kuseri kwechikepe uye wakatarisana nayo, maoko muchiuno. Isa zvigunwe zvekuruboshwe pachigaro kuti utange. Svetera gumbo reruboshwe kumashure, uchikotama ibvi rerudyi mune gomba. Dzokera kutanga. Dzokorora ka15, uye chinja mativi.

The Butt Buster

Iwe haugone kuuraya zvechokwadi yakaderera kumashure maitiro kana iwe ukakanganwa nezve iyo garo. Kubwinya kukuru ndiko kiyi yekurova iyo sultry rudo-kutarisa-ini-siya kurasika. Tora yako kumashure mugiya neiyi kutamba-kufemerwa Kuyerera kweTotal-Muviri Kusimbisa

A Enda pamakumbo mana. Wedzera gumbo rorudyi padivi pakakwirira muhudyu uye shanduka tsoka kuti utange.

B Kuchengeta gumbo pakukwirira kwechiuno, kukotamisa ibvi rorudyi kuti utsvaire gumbo kutenderedza kumashure uye unongedze chigunwe kurudyi kuruboshwe; tarisa kumashure kutsoka. Reverse kufamba. Chinja mativi; dzokorora 8 kusvika ku10 nguva.

Ongororo ye