Odee: Mark Sanchez
OfbọChị Okike: 3 Jenuari 2021
DatebọChị Mmelite: 26 Onwa Epurel 2025
Anonim
Exercise To Slim Thighs (Exercise for Beauty - Once a Day ) | EMMA Fitness
Vidio: Exercise To Slim Thighs (Exercise for Beauty - Once a Day ) | EMMA Fitness

Ndinaya

Ọnụ ego ahụ

Ọtụtụ n'ime anyị bụ ndị '' Nne Nature '' gọziri agọzi '' na obere abụba n'apata ụkwụ anyị. Ọ bụ ezie na cardio mgbe niile ga-enyere gị aka ịgbaze flab, ndị na-ese ihe dị ka ebuli ụkwụ ga-eme ka usoro nkwụsị ahụ dịkwuo ngwa. Ntugharị a na-aga n'ihu n'ihu site n'ịbawanye ụdị ngagharị nke ụkwụ ala gị ka ị wee nwee ike rụọ ọrụ akwara ike. Ịgbakwunye nkwụsị (ị nwekwara ike iji igwe ụkwụ ma ọ bụ tubing) mee ka ọ bụrụ ihe ịma aka karị. Mee nke a ugboro abụọ ma ọ bụ atọ n'izu, a ga-agọzikwa gị n'ezie- ya na apata ụkwụ na-adị gịrịgịrị.

Maka nsonaazụ kacha mma

Mee mmegharị a ugboro abụọ n'izu yana squats, lunges, na mmega ahụ dabere na-arụ ọrụ iji na-arụ ọrụ akwara gị niile.

Otu esi eme ya

> Dina n'akụkụ aka nri gị ya na hips gbadoro ụkwụ na onye na-enye ọzụzụ nguzozi Bosu ma tinye aka nri aka nri n'ala n'okpuru ubu gị ( ekwela ka ubu gị na-adaba na ntị gị). Kpọọ ikpere aka ekpe ma tinye ụkwụ aka ekpe n'ala n'ihu ụkwụ aka nri.


> Jide otu njedebe nke Ogwe ahụ n'aka ekpe gị ma jiri aka gị zuru ike n'elu Bosu. Debe ngwụcha mmanya ọzọ n'ime ụkwụ aka nri [A].

> Jiri nwayọ bulie ụkwụ aka nri gị dị elu dị ka ị nwere ike, na-eme ka ọkpụkpụ na ụkwụ na-agbanwe agbanwe ma dakọtara na ala [B]. Bịda ụkwụ aka nri ala ala n'ime inch nke ala (enweghị izu ike!) Ma megharịa; gbanwee akụkụ iji mechaa ịtọ. Mee 3 sets nke 15 reps.

Mmejọ ndị a ga -ezere

Emela mee ka úkwù gị dị elu tụgharịa azụ, nke na-ewepụ ihe ike na apata ụkwụ gị n'ime.

Emela mee ka ụkwụ abụọ gbasaa; ọ na-ebelata oke mmegharị ụkwụ gị.

Emela bulie ngwụcha mmanya ahụ na Bosu; ọ na -ebelata ịma aka ịkpụ ihe.

Nyochaa maka

Mgbasa ozi

Ike

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