Odee: Helen Garcia
OfbọChị Okike: 15 Onwa Epurel 2021
DatebọChị Mmelite: 25 Jenuari 2025
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Sexy Celebrity Ass Tribute  Beyonce, Lindsay Lohan, Jessica Alba, Natalie Portman, Rihanna   YouTube
Vidio: Sexy Celebrity Ass Tribute Beyonce, Lindsay Lohan, Jessica Alba, Natalie Portman, Rihanna YouTube

Ndinaya

N'azụ kpakpando a kwụsiri ike bụ njedebe nke mmeghari egwu egwu, ịgba ọsọ na oge mgbatị ahụ tupu njem nlegharị anya. "M na -eme ọtụtụ squats maka ihe nkwata m!" sexy celeb kwuru. Ugboro atọ ruo ise n'izu (dabere na usoro njem ya), Beyonce na-arụ ọrụ na Miami mgbatị physiologist Marco Borges. Marco kwuru, "Anyị na-eme ngwakọta dị iche iche nke ike na-eji ngwa dị iche iche n'oge nke ọ bụla n'ime otu awa anyị." "Ịgbanwe ya na -agba mbọ hụ na anyị gbadoro ụkwụ n'akụkụ niile nke akwara."

Ọrụ Beyonce:

Ugboro atọ n'izu, mee usoro 2 ma ọ bụ 3 nke mgbatị ụkwụ ọ bụla.

Ị ga -achọ:Ogwe Isi 8 ruo 15-paụnd na bọọlụ kwụsie ike. Chọta ngwa na spri.com.

Ogwe ahụ hip ebuli


Na -arụ ọrụ: isi na hamstings

A. Dinara ihu n'ihu na azụ azụ na bọọlụ kwụsiri ike ma jide Ogwe Isi n'úkwù gị, ikpere na -ehulata ogo 90 na ahụ dabara site n'ubu ruo

ikpere .

B. N'úkwù dị ala, kwụsịtụ maka ọnụ ọgụgụ 1, wee pịa glutes ka ịlaghachi n'ọnọdụ mmalite, ma kwugharịa. Tinyegharịa ugboro 12-15.

Mgbatị otu-ụkwụ

Ọrụ: Butt, azụ, na hamstrings

A. Banye n'ọnọdụ plank na shins na bọọlụ kwụsiri ike, ubu kwadoro n'elu nkwojiaka. Bụgharịa ikpere aka ekpe, na-adọta bọl n'ebe igbe.

B. Idobe ụkwụ aka ekpe, welie ụkwụ aka nri gaa n'ogo úkwù n'azụ gị, ụkwụ ala ala, ma kwugharịa. Mee 10 ka 12 reps, wee gbanwee n'akụkụ iji mezue setịpụ. (Ọ bụrụ na nke a siri ike, dina n'úkwù gbadoro ụkwụ na bọl; bulie ma belata ụkwụ abụọ.)


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