Gbalịa mee ihe nkuzi mgbatị ahụ a na -ahụ maka ihe pụrụ iche sitere na Anna Victoria

Ndinaya

• Glute Bridge + Narrow Glute Bridge
• Ọkụ ngụgụ + mgbaghachi azụ
• Pulses Squat + Squat Jump
• Nyochaa maka

Mgbe onye nkuzi Anna Victoria si n'ihe a na-akpọ 'anụ ahụ dị gịrịgịrị' dabara ka ọ dabara, o mere ya ebumnuche ya inyere ụmụ nwanyị aka na ntuziaka Fit Fit ha wee gbanwee ahụ ha-wee bụrụzie ihe mmetụta Instagram. (Lelee foto ndị ejiri #fitbodyguide na #fbgprogress!)

N'ihu nzukọ FBG mbụ ya n'izu na-abịa, Anna na-akọrọ anyị otu n'ime sekit atọ ọ ga-arụ ọrụ na mmemme ahụ, yabụ ị nwere ike nweta uru ahụ niile ọbụlagodi na ịnọghị na NYC. (Mara onye na-enye ọzụzụ na ajụjụ ọnụ anyị na vidiyo ọkụ ọkụ wee lelee ya na ịma aka Slim-Down nke ụbọchị 30 anyị!

Glute Bridge + Narrow Glute Bridge

2 gbara okirikiri (1 gburugburu = 10 Glute Bridges + 10 Àkwà mmiri Glute dị warara

Malite site n'itinye n'ala na ikpere na-ehulata na akụkụ 90-ogo. Ụkwụ kwesịrị ịdị obosara ubu.

Welie hips elu ma mee njem ahụ site na ikiri ụkwụ. Kwụsịtụ ruo nwa obere oge mgbe ebuli elu hips elu ka o kwere mee wee pịaa glute.

Laghachi n'ọnọdụ mmalite ma kwugharịa maka ọnụọgụ nkwughachi ekwupụtara.

Mee otu mmegharị ahụ maka akwa akwa wara wara wara wara, mana kama ịtọpụ ụkwụ n'obosara ubu, weta ụkwụ ọnụ ọnụ. Tinyegharịa maka ọnụ ọgụgụ reps ekwuputara. Nke a bụ otu gburugburu. Tinyegharịa maka agba abụọ.

Ọkụ ngụgụ + mgbaghachi azụ

Agba 5 (1 Gburugburu = 3 Pulses Lunge + 1 Kickback)

Malite n'ọnọdụ iku ume.

Obere ahụ iji mee nri ehihie, wee tụgharịa ọnọdụ a n'ọkụ atọ.

Mgbe pulse nke atọ gachara, gbaghachi ụkwụ azụ azụ wee pịa glutes! Jide n'aka na ị ga -ewepụ obi gị mgbe ị na -ala azụ azụ iji dowe ọnọdụ na ụdị kwesịrị ekwesị. Nke a bụ otu gburugburu. Tinyegharịa maka agba ise, wee megharịa n'ụkwụ nke ọzọ maka agba ise.

Pulses Squat + Squat Jump

Ahịrị iri (1 Round = 2 Squat Pulses + 1 Squat Jump)

A Malite n'ọnọdụ squat wee gaba n'ihu na-akụgharị mmegharị ahụ site na iguzo ntakịrị, wee laghachi azụ na squat. Mee mmegharị a maka mpịakọta squat atọ.

B Mgbe ụda nke abụọ gachara, mee mwepụ squat site na -awụlikwa elu dị ka o kwere mee, na -atụghari ogwe aka gị azụ ka ọ nwee ume. Ala na ọnọdụ squat ma megharịa. N'elu mgbago squat, piapụ glute! Nke a bụ otu okirikiri. Tinyegharịa maka nkeji iri.

Nyochaa maka