Fumana 'Mele oa Ngoanana oa Letsatsi la tsoalo Jessica Biel ka 5 Easy Moves

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Letsatsi le monate la tsoalo, Jessica Biel! Fumana matsoho, mokokotlo, libono le maoto a ngoana ea lilemo li 29 ka tloaelo ena ea koetliso ea potoloho ho tsoa ho Tyler English, mokoetlisi oa hau le mothehi oa Camp Camp ea Boot Camp ea Fitness Boot e tummeng ea Connecticut. Pheta motsamao o mong le o mong bakeng sa metsotsoana e 30 ho isa ho e 60, 'me u lateloe ke phomolo e khutšoane ea metsotsoana e 15 ho isa ho e 30 lipakeng tsa boikoetliso. Mehato e 3 ho isa ho e 5 e u fa boikoetliso bo felletseng ba ho betla 'mele. "Itokisetse ho utloa ho cha le ho phahamisa mofufutso," ho bolela Senyesemane. "Ka mor'a sena, u tla tseba hore na ke hobane'ng ha Jessica e shebahala joaloka eona!"

Bakeng sa "Biel Butt": Tsamaea Lunge. Ema maoto a hao a arohane ka bophara ba noka, a shebile pele; beha menoana kamora hlooho ea hau 'me u boloke litsoeng morao. Tsamaea pele ka leoto le le leng, o khanna ka serethe se ka pele ha o ntse o theola letheka mme o khumama lengole le ka morao fatše, o emisa intshi ho tloha fatshe. Khutlela ho ema, ebe u pheta ka lehlakoreng le leng. Hlahisa phephetso ka ho eketsa li-dumbbells.

Bakeng sa mokokotlo oa Biel: Romanian Deadlift. Qala ho ema u khumame ka mangole hanyane le boima (barbell kapa dumbbells) ka pela lirope tsa hau. Koba lethekeng ha u ntse u boloka sefuba se kantle le mahetla fatše le morao. Kenya khalase e nyane mokokotlong oa hau ka ho sebetsa ho boloka mmele oa hau o lekana le fatše mme o qobe ho potoloha mokokotlo oa hau. Ebe o sutumetsa letheka la hau ka pele ka matla ho khutlela sebakeng sa ho qala ebe o pheta. Etsa bonnete ba hore u boloka mokokotlo o fokolang ka morao ka ho phunya mokokotlo oa hao le ho phahamisa sefuba.

Bakeng sa matsoho a Biel: Renegade Row. Qala maemong a ho sutumetsa o ts'oereng li-dumbbells tse peli. Boloka mahetla a hao holim 'a manonyeletso a letsoho, lephaka le kaholimo, letheka le le boemong bo sa jeleng paate le maoto a bophara ba mahetla a arohane. Etsa bonnete ba hore o tiisa sekhahla sa hau sa mahareng mme o fetole botenya ba hau. Ntle le ho sotha lethekeng, hula letsoho le le leng fatše ka mokhoa oa ho soka, u kokobetsa mokokotlo oa hao; theola ebe o pheta ka nqa enngwe.

Bakeng sa mahetla a Biel: Tobetsa Push Press. Ema le li-dumbbells tse fetang mahetleng a hau. Tšoaea bohare ba hao 'me u lule u phahamisitse sefuba. Sheba pele ha u ntse u itšoarelletse thekeng joalokaha eka u tla lula fatše. Hang-hang khanna ho tloha lethekeng la hao ha u ntse u phunya butt, u tiisa bohareng ba hau 'me u hatella li-dumbbells mahetleng a hao. Theola li-dumbbells morao sebakeng sa qalo ebe u li pheta.

Bakeng sa maoto a Biel: Sehlopha sa Dumpbell Jump. Ema le para ea dumbbells thekeng la hao. Etsa bonnete ba hore o tiisa karolo e bohareng le ho phunya butt. Hlakola ka lirethe 'me u lule morao lethekeng ho ea sebakeng sa squat. Ntle le ho pota mokokotlo oa hau, qhomisa menoana ea hau ka matla ebe u qhoma. Laola boemo ba 'mele oa hau moeeng' me u khutlele sebakeng sa squat.

Melissa Pheterson ke sengoli sa bophelo bo botle le boikoetliso ebile e le sebapali sa maemo. Mo latele ho preggersaspie.com le ho Twitter @preggersaspie.

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