3 Lehata le serope li susumetsa barupeli ba tummeng ho hlapanya ka

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Muscle Milk Fitness Retreat ea selemo le selemo e hlahisa baetapele ba bang ba hloahloa ho fetisisa Hollywood - le monyetla oa hore bahlophisi ba 'mele oa SHAPE ba fufulele haufi le linaleli! Nakong ea ketsahalo ea selemo sena, re nkile Sehlopha sa motjeko sa Pussycat Dolls le Robin Antin,a Lenaneo la Rock Bottom Body le Teddy Bass (ea betliloeng Cameron Diaz), 'me ra hlasela pefo ea rona nakong ea Sehlopha sa BodyBox le Lebitso la Audrina Patridge ea ho moshemane, Jarret del Bene. U batla tatso ea kalafo ea boitlhakiso ea celeb? Leka metsamao ena e meraro ea 'mele e tlase-ka tlhompho ea bakoetlisi ba bararo ba tummeng ba Muscle Milk Fitness Retreat.

Lintlha tsa ho ikoetlisa: Etsa sete e le 'ngoe ea palo e behiloeng ea reps bakeng sa boikoetliso bo bong le bo bong ntle le ho phomola lipakeng, ebe u pheta potoloho eohle ka lekhetlo le leng hape.

Boikoetliso ba 'Mele o ka Tlase 1: Mohato oa Mahlakoreng

Blaster ena ea 'mele o tlase e tsoa ka kotloloho ho tsoa ho mokoetlisi Andrea Orbeck, eo lenane la hae la moreki-moreki le kenyeletsang Heidi Klum, Karolina Kurkova, le Amanda Bynes.

Likarolo tsa 'mele: mofeng le dirope

Kamoo u ka e etsang: Ema ka maoto mmoho mme matsoho a kakatetswe ka pela sefuba sa hao. Hlakola leoto le letšehali 'me u qhomele ka ho le letona [le bontšitsoeng], u theohe ka boima ka leoto le letona. Hang-hang pheta ka lehlakoreng le fapaneng. Tsoela pele, kapele ho tlolatlola ka lehlakoreng le leng bakeng sa metsotso e 1-2.

Ho ikoetlisa ka tlase ho 'mele oa 2: Kettlebell Squat

Boikoetliso bona bo matla ka ho fetisisa bo ratoa haholo ke Doug Reinheart, ea tsebahalang haholo ka ponahalo ea hae ho MTV's Lithaba le ho bapala baseball bakeng sa litho tse nyane tsa selekane sa Los Angeles Angels of Anaheim le Baltimore Orioles.

Likarolo tsa 'mele: mofeng le dirope

Kamoo u ka e etsang: Ema ka maoto ka bophara, menoana e supileng pele, 'me u tšoare kettlebell e boima (kapa dumbbell) ka pele ho letheka ka liatla tse shebileng ho uena. Ho boloka sefuba sa hao se phahamisitsoe, squat ho fihlela lirope tsa hau li tšoana le mobu [o bontšitsoeng]. Khefutsa, 'me u eme u eme ebe u pheta. Etsa 20-25 reps.

Boikoetliso bo tlase ba 'mele oa 3: Borokho ba leoto le le leng

Juliet Kaska, ke mang har’a ba bang ea koetlisitsoeng Bopinki, Stacy Kiebler, le Kate Walsh, ba arolelane mohato ona oa mesebetsi e mengata ea toning.

Likarolo tsa 'mele: butt, lirope, le mantlha

Kamoo u ka e etsang: Leshano, sefahleho se khumame ka mangole se kobehile, maoto a otlolohile fatše, matsoho a otlolletsoe mahlakore. Phahamisa leoto le letona ka ho otloloha, leoto le tenyetsehe. Ho boloka leoto le letona le phahamisitsoe, phahamisa letheka ho fihlela 'mele o hokahane ho tloha lengoleng le letšehali ho ea mahetleng [ho bontšitsoe]. Letheka le tlase ho fihlela ba batla ba ama fatše, ebe ba pheta. Etsa 20-25 reps, ebe u fetola mahlakoreng ho tlatsa sete.

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