4 Boikoetliso ba Leoto bo Bonolo bo tsoang ho Anna Victoria Seo U ka se Etsang Kae kapa Hofe

Litaba

• Borokho ba Glute
• Lebokose la Squat
• Lumping Lunge
• Jump Turn
• Tlhahlobo bakeng sa

Anna Victoria a ka tsebahala ka boithati ba hae ba boithati, empa ke boitšisinyo ba hae ba 'mele oa Fit Body Guide bo mo fumaneng balateli ba Instagram ba limilione tse 1.3 ho tsoa lefats'eng ka bophara. Haufinyane tjena - o ntlafalitse sesebelisoa sa hae sa Body Love ka mananeo a mararo a macha-o fana ka lenaneo la libeke tse 12 la boima ba 'mele la Shred le hlokang lisebelisoa tsa zero. (Sheba boikoetliso bo felletseng ba Shred ho tsoa ho Anna Victoria mona.)

Ho fa balateli ba hae tatso ea lenaneo, maikutlo a ho ikoetlisa a arolelanoang ho eena Instagram maoto a mane a bonolo a tloha bekeng ea 1 ea lenaneo la Shred leo u ka le etsang kae kapa kae. Empa feela hobane boikoetliso bona bo ka etsoa lapeng ha ho bolele hore ho joalo bonolo. Metsamao ena e tobile 'mele oa hao le lirope tsa hao ka kotloloho' me e tla u thusa hore u romelle selfie ea hau ea phetoho ka nako efe kapa efe!

Nka maikutlo ho tsoa videong ea Victoria (lokisetsa li-cameos tsa malinyane) 'me u latele nako e tlang ha u batla mofufutso o potlakileng oa mofufutso oa leoto. Pheta potoloho ka makhetlo a mararo bakeng sa liphello tse ngata.

Borokho ba Glute

U sebelisa setulo, theha boemo ba borokho mahetla a hao a phomotse ntlheng ea setulo, maoto mokatong o bophara ba letheka, le letheka ka tatellano le mangole (a ts'oanang le fatše). Theola letheka ho ea fatše, ebe u hatella maotong ho phahamisa letheka ebe u khutlela ho qala. Etsa bonnete ba hore o khumama thekeng mme ha o koale mokokotlo oa hau ho theola. Etsa makhetlo a 20. (PS Qetellong u ka hatela pele ka ho eketsa boima ba 'mele motsamaong ona joalo ka ka ho sututsa letheka la "barbell".

Lebokose la Squat

Ema litepisi tse 'maloa ka pel'a setulo sa hau ka maoto a pharalla hanyenyane ho feta bophara ba noka. Itšetleha ka letheka le mangole ho theohela ka har'a squat ho fihlela li-glute tsa hau li tlanya ka holim'a setulo. Ntle le ho beha boima bofe kapa bofe setulong, tobetsa maotong ho ema le ho khutlela sebakeng sa ho qala. Etsa makhetlo a 20.

Lumping Lunge

Qala boemong ba marulelo ka leoto le le leng ka pele, 'me u theohe ho fihlela mangole ka bobeli a theha maqhubu a likhato tse 90. Qhomela hodimo mme o fapohele maoto, o theohe butle ka leoto le leng ka pele, mme o theohele hanghang ka hara seretse. Ho fetola, Victoria o khothaletsa ho qala maemong a ho itlama le ho qhomela hanyane ntle le ho chencha maoto. Etsa reps tse 10 ka lehlakore.

Jump Turn

Squat e maoto a pharaletse hanyane ho feta bophara ba letheka, mokokotlo oa morao, sefuba le matsoho a koaletsoeng ka pela sefuba. Qhomela, o haola lethekeng la hao, mangoleng le maqaqailaneng ha o ntse o fetohela likhato tse 180 moeeng ho ea lula ka har'a squat se shebileng lehlakoreng le leng. Qhoma hape, u thinyetsa ka lehlakoreng le leng ho khutlela sebakeng sa ho qala. Etsa makhetlo a 5 ka lehlakoreng le leng.

"Hlokomela ha ke qhomela hore na ke tlolela joang ka ho le letšehali hape ka ho le letona," Victoria o ile a arolelana le video. "Ho bohlokoa haholo ho fapanyetsana ka ho tlola ka tsela e ngoe le e ngoe, hobane haeba u ka tlolela ka ho le letšehali feela, u ruta 'mele oa hau ho matlafatsa mesifa ka lehlakoreng le leng la' mele oa hau. Ha ho qhomela le ho sotha ka lehlakoreng le leng ho ka utloahala ho sa phutholoha ( ho 'na e retelehela ka ho le letona) ho bohlokoa ho etsa joalo, e le hore u se ke ua baka ho se leka-lekane pakeng tsa mahlakore ka bobeli." (Ho feta: Lekola Potoloho ea metsotso e 20 ea Anna Victoria bakeng sa Toned Booty le Core)

Tlhahlobo bakeng sa