3 Butt na apata na-akpali ndị na-enye ọzụzụ ama ama na-aṅụ iyi

Ndinaya

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Ntughari Muscle Milk Fitness Retreat na-ewepụta mgbe niile na-ewepụta ụfọdụ ndị nkuzi kacha mma na Hollywood-yana ohere maka ndị na-ahụ maka mgbatị ahụ SHAPE ka ọsụsọ n'akụkụ kpakpando! N'oge mmemme nke afọ a, anyị weere a Klas ịgba egwu Pussycat Dolls na Robin Antin, a Oge nnọkọ Nkume Nkume na Teddy Bass (onye na -akpụ akpụ Cameron Diaz kwuru), wee kụchapụ anyị iwe n'oge a Klas BodyBox na Audrina Patridge gakwuru onye, Jarret del Bene. Ịchọrọ ịtọ ụtọ ọgwụgwọ mgbatị ahụ a ma ama? Gbalịa mee mkpagharị atọ ndị a dị n'okpuru-n'ikike nke ndị nkuzi atọ ama ama na Muscle Milk Fitness Retreat.

Nkọwa mgbatị ahụ: Mee otu setịpụrụ nọmba nke reps edepụtara maka mmega ahụ ọ bụla na-enweghị izu ike n'etiti, wee megharịa sekit ahụ otu oge ọzọ.

Mgbatị ahụ dị ala 1: Akụkụ Akụkụ

Ihe nrịba ahụ nke ala a na-esite n'aka onye na-enye ọzụzụ Andrea Orbeck, nke akwụkwọ ndekọ aha onye ahịa ya gụnyere Heidi Klum, Karolina Kurkova, na Amanda Bynes kwuru.

Akụkụ ahụ: ukwu na apata ụkwụ

Otu esi eme ya: Guzo n'ụkwụ jikọta ọnụ, aka ejikọkwara gị ọnụ n'obi gị. Wepụ ụkwụ aka ekpe wee wụpụ n'aka nri [egosiri], jiri ibu dị arọ na-ada n'ụkwụ aka nri. Tinyegharịa ozugbo n'akụkụ ọzọ. Gaa n'ihu, na -amali ngwa ngwa site n'akụkụ ruo n'akụkụ maka nkeji 1-2 niile.

Mgbatị ahụ dị ala 2: Kettlebell Squat

Mmega ahụ dị oke mma bụ ọkacha mmasị nke Doug Reinheart, onye kacha mara maka mpụta ya na MTV's Ugwu ndị ahụ ma na -egwu baseball maka obere ndị mmekọ nke Los Angeles Angels nke Anaheim na Baltimore Orioles.

Akụkụ ahụ: isi na apata ụkwụ

Otu esi eme ya: Guzo n'ụkwụ obosara, mkpịsị ụkwụ na-atụ aka n'ihu, ma jide kettlebell (ma ọ bụ dumbbell) dị arọ n'ihu hips na ọbụ aka chere gị ihu. Na-ebuli obi gị elu, squat ruo mgbe apata ụkwụ gị yiri n'ala [gosiri]. Kwụsịtụ, wee bilie guzoro ọtọ ma kwughachi ya. Tinyegharịa 20-25 reps.

Mgbatị ahụ dị ala 3: Àkwà otu Ụkwụ

Juliet Kaska, onye n'etiti ndị ọzọ zụrụ azụ Pink, Stacy Kiebler, na Kate Walsh, kesara mmegharị toning a nwere ọtụtụ ọrụ.

Akụkụ ahụ: isi, apata ụkwụ, na isi

Otu esi eme ya: Dinara ihu na ikpere na -ehulata na ụkwụ dị larịị n'ala, agbatịkwara aka n'akụkụ. Welie ụkwụ aka nri gị kwụ ọtọ, gbatịkwuo ụkwụ. Na -ebuli ụkwụ aka nri elu, bulie hips ruo mgbe ahịrị ga -ahazi site n'ikpere aka ekpe ruo n'ubu [egosiri]. Debe ukwu n'úkwù ruo mgbe ọ fọrọ nke nta ka ha metụ ala, wee megharịa ọzọ. Mee 20-25 reps, wee gbanwee n'akụkụ iji mezue setịpụ.

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