Odee: Bobbie Johnson
OfbọChị Okike: 2 Onwa Epurel 2021
DatebọChị Mmelite: 11 Imaachi 2025
Anonim
Onye a ma ama na -enwe mmekọahụ na Abs kacha mma: Nicole Scherzinger - Ndu
Onye a ma ama na -enwe mmekọahụ na Abs kacha mma: Nicole Scherzinger - Ndu

Ndinaya

"Dị ka onye na -agba egwu, aghaghị m ime ka isi m sie ike," Eji Kpakpando Na -agba egwú onye mmeri. Iji mee ya, ọ na-arụ ọrụ ma ọ dịkarịa ala ụbọchị ise n'izu-mgbe ya na Adam Ernster, onye na-enye ọzụzụ dabeere na Los Angeles. N'ime oge nkeji 60 ruo 90, duo na-eme sekit nke ike atọ ma ọ bụ anọ na-enwe ezumike zuru oke n'etiti, yana ọtụtụ cardio. N'onwe ya, Nicole na-agba ọsọ ma na-agbaso usoro enweghị mgbagha.

Ọrụ Nicole Scherzinger:

Mee usoro 2 ma ọ bụ 3 nke mmega ahụ ọ bụla ugboro atọ n'izu.

Ị ga -achọ: Ogwe ahụ dị 6 ruo 12-paụnd na otu nguzogide ma ọ bụ tube. Chọta ngwa na spri.com.

Ogwe crunch


Ọrụ: ABS

A. Dina n'ikpere gbakụta na shins dị ka ala, ma jide Ogwe ahụ n'elu igbe. Gbatịa, na -eru mmanya n'elu ikpere; gbadaa ma megharịa. Mee 8 ka 12 reps.

B. Gbatịa ụkwụ ihe dị ka sentimita ole na ole n'elu ala ma jidesie ihe mgbochi n'azụ isi. Weta ikpere aka ekpe n'ebe obi, wee gbanwee ụkwụ iji mezue 1 rep. Mee 8 ka 12 reps.

Ntụgharị guzoro ọtọ

Ọrụ: Isi

A. Mechie igwe na -eguzogide na elu isi wee guzoro n'akụkụ aka nri gị kacha dịrị ya nso, obosara ya. Jide aka n'aka ọ bụla n'ogo ubu gaa n'akụkụ aka nri, nkwụ na-eche ihu n'ala (tube kwesịrị ịbụ taut).

B. Pivot n'aka ekpe na ụkwụ aka nri ka ị na -agbagharị anụ ahụ n'aka ekpe, na -adọkpụrụ aka n'ofe ahụ. Laghachi n'ọnọdụ mmalite; kwugharịa. Mee ugboro 10 ruo 12; gbanwee akụkụ iji mechaa ịtọ.


Laghachi na ahụ kachasị nwee mmekọahụ na ibe Hollywood.

Nyochaa maka

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