Leka Sena se Exclusive Fit Body Guide Workout ho tsoa ho Anna Victoria

Litaba

• Glute Bridge + Narrow Glute Bridge
• Lunge Pulses + Kickback
• Li-pulse tsa squat + li qhomela squat
• Tlhahlobo bakeng sa

Kamora hore mokoetlisi oa hae Anna Victoria a tlohe ho seo ho thoeng ke 'mafura a mosesane' hore a tšoanelehe, o ile a ikemisetsa ho thusa basali ho fetola 'mele ea bona ka Litataiso tsa' Mele oa hae - mme o se a fetohile maikutlo a Instagram. (Sheba feela linepe tse tšoaetsoeng ka #fitbodyguide le #fbgprogress!)

Pele ho kopano ea hae ea pele ea FBG bekeng e tlang, Anna o ile a arolelana le rona e 'ngoe ea lipotoloho tse tharo tseo a tla li etsa moketeng ona, ka hona o ka kotula melemo ea mmele kaofela leha o se NYC. (Tseba mokoetlisi oa It lipuisanong tsa rona le video e potlakileng ea mollo ebe o mo lekola ho rona Phephetso ea Slim-Down ea Matsatsi a 30!

Glute Bridge + Narrow Glute Bridge

Maqhubu a 2 (1 Round = 10 Bridges Bridge + 10 Brid Glute Brid

Qala ka ho robala fatše ka mangole a khumame ka lebelo la 90-degree. Maoto a lokela ho ba bophara ba mahetla ka thoko.

Phahamisa letheka 'me u tsamaise motsamao ka lirethe. Ema hanyane motsotsoana ha letheka le phahamisitsoe holimo kamoo ho ka khonehang 'me u pepete glutes.

Khutlela sebakeng sa ho qala 'me u phete bakeng sa palo e boletsoeng ea reps.

Etsa motsamao o ts'oanang bakeng sa borokho bo moqotetsane, empa ho fapana le ho beha maoto ka bophara ba mahetla, kopanya maoto hammoho. Pheta bakeng sa palo e boletsoeng ea reps. Ena ke potoloho e le 'ngoe. Pheta ka makhetlo a mabeli.

Lunge Pulses + Kickback

Mehaho e 5 (1 Round = 3 Lunge Pulses + 1 Kickback)

Qala sebakeng sa lunge.

'Mele o ka tlase ho etsa leqhubu,' me u phunye sebaka sena bakeng sa likhahla tse tharo.

Ka mor'a ho otla ha boraro, raha leoto morao 'me u hatelle glutes! Etsa bonnete ba ho boloka sefuba ka ntle ha u khutlela morao ho boloka boemo bo nepahetseng le sebōpeho. Ena ke potoloho e le 'ngoe. Pheta ka makhetlo a mahlano, ebe u pheta ka leoto le fapaneng ka makhetlo a mahlano.

Li-pulse tsa squat + li qhomela squat

Maqhubu a 10 (1 Round = 2 Squat Pulses + 1 Squat Jump)

A Qala ka boemo ba squat 'me u tsoele pele ho hula motsamao ka ho ema hanyane, ebe o khutlela squat. Etsa motsamao ona bakeng sa likhahla tse tharo tsa squat.

B Ka mor'a ho otla ha bobeli, etsa qhoma ea squat ka ho qhomela holimo kamoo u ka khonang, u lahlela matsoho morao bakeng sa lebelo. Lula sebakeng sa squat ebe u pheta. Tlhōrōng ea squat tlola, pepeta glutes! Ena ke potoloho e le 'ngoe. Pheta ka makhetlo a 10.

Tlhahlobo bakeng sa