Mohlala oa Victoria Secret Romee Strijd o Abelana Boikoetliso ba Leoto le Butt

Litaba

• Mofuthu
• Tonki Raha
• Mocheso oa Mollo
• Kick Kick
• Resistance Band Walk
• Sehlopha sa Resistance Band
• Borokho ba Glute
• Ho phatloha ha Cardio
• Tlhahlobo bakeng sa

Se etse phoso: Botle ba maDutch Romee Strijd o matla. Haeba u kile ua phenya-pheta ka Instagram ea hae, u tla hlokomela kapele hore ngoana ea lilemo li 22 ke morati oa litebele, liropo tsa ntoa le ho leka-lekanya bolo ea Bosu. Ka lehlohonolo, mohlala oa Victoria oa Lekunutu o kentse e 'ngoe ea boikoetliso ba hae ba maoto boo a bo ratang ka ho fetisisa ho Lipale tsa hae tsa Instagram, hore o tle o utsoe lekunutu la hae ho lirope tse matla le mofeng o betliloeng. Ho qala ka ho futhumala, Strijd o tsamaisitse balateli ba hae ka boitlhakiso bo tšeletseng bo bonolo boo o ka bo etsang ka lisebelisoa tsa mantlha tsa ho ikoetlisa. Sheba skrini se ka tlase ebe u latela tataiso ea Strijd nakong e tlang ha u le moeeng oa ho matlafatsa mmele o tlase.

Mofuthu

Ho qala, phethela mofuthu oa metsotso e 15 treadmill ka liperesente tse 15 e sekametseng ho li-mile tsa 3.2 ka hora. Strijd o etsa tlhahiso ea ho pepeta butt ea hau ho utloa ho chesa ha bonase. (Haeba feela u hloile treadmill, mona ke merero e mene ea ho chesa mafura ea ho hlola boqhekanyetsi.)

Tonki Raha

Qala ka maoto a mane 'me u phahamise leoto le kobehileng holimo ho etsa angle ea 90-degree le serope se bapileng le fatše. Ho boloka leoto le kobehile, tlisa lengole fatše pele o le phahamisa hape. Ho etsa hore ho be thata le ho feta, o ka tlama litšepe tsa maqaqailana joalo ka ha Strijd a entse. Leka li-reps tse 20, 'me li lateloe ke li-pulses tse 20 holimo, li qetelle ka ho tšoara metsotsoana e 20. Pheta ka lehlakoreng le leng. (U batla ho chesa thepa ea hau? Leka boikoetliso bona ba metsotso e supileng ba HIIT bo senyang 'mele oa hau o ka tlase.)

Mocheso oa Mollo

Ho qala ka maoto a mane, phahamisa leoto le kobehileng ka kotloloho lehlakoreng ebe o ts'oara lintlha tse peli-ho boloka lengole la hau ka lehlakore la 90 degree. Ebe, theola leoto la hau sebakeng sa ho qala 'me u phete makhetlo a 20, u lateloe ke li-pulse tse 20 le ho tšoara metsotsoana e 20 pele u pheta ka lehlakoreng le leng.

Kick Kick

Ka mor'a moo, tlisa lengole la hao le letšehali ho setsoe se letšehali pele u otloloha le ho raha leoto ka morao le ka diagonal. Joalo ka pele, tlatsa li-reps tse 20, li-pulses tse 20, le ho ts'oara metsotsoana e 20 pele u fetola mahlakore.

Resistance Band Walk

Nka mehato e 20 ho ea pele le mehato e 20 ea mahlakore morao ka sehlopha sa ho hanyetsa se behiloeng ka lisenthimithara tse 2 ka holim'a mangole a hau. Etsa bonnete ba hore o boloka sehlopha se otlolohile, kahoo maoto a hau a tla ba sephara hanyane ho feta bophara ba letheka ha o ntse o tsamaea. (Related: The Booty Bands Workout e Lebisang Buto, Letheka le Lirope tsa Hao)

Sehlopha sa Resistance Band

Boloka sehlopha sa ho hanyetsa se le maemong a tšoanang (2 inches ka holim'a mangole) 'me u eme ka maoto a pharaletseng ho feta bophara ba letheka, menoana e shebile hanyane. Theola thepa e hapuoeng joalo ka ha eka u lutse setulong, ho etsa bonnete ba hore boima bo lirethe le sefubeng se phahamisitsoe. Pheta boikoetliso makhetlo a 15. (Related: Mokhoa oa ho eketsa li-squats tseo tsa Butt-Toning)

Borokho ba Glute

Ho boloka sehlopha moo se leng teng, robala fatše ka maoto a lenngoeng fatše haufi le buto ea hau. Sututsa lirethe tsa hau ho phahamisa le ho pepeta glutes ha ka nako e ts'oanang u sutumelletsa sehlopha sa khanyetso, ho baka tsitsipano ka har'a lirope tse kantle. Qetella li-reps tse 15 u sebelisa mokhoa o feletseng oa ho sisinyeha, ebe u tlohela letheka le phahamisa ha u ntse u hatella sehlopha bakeng sa li-pulses tse 15, ebe u li koala ka ho tšoara metsotsoana e 15. (Haeba efe kapa efe ea boikoetliso bona e le thata kapa e baka bohloko, leka boikoetliso bo botle ho batho ba nang le mangole a mabe.)

Ho phatloha ha Cardio

Qetella boikoetliso ba hau ka sekhahla se otlang pelo ka potlako ka ho tlola ropo metsotso e 5 u sa phomole. (Ke hantle kamoo Kourtney Kardashian a futhumalang pele a qeta ho ikoetlisa.)

Strijd o koetse pale ea hae ea IG ka ho sisinya bohlokoa ba ho otlolla, mme re ne re sa lumellane ho feta. Ha 'mele oa hau le mesifa li futhumetse, kamora ho ikoetlisa ke nako e ntle ea ho sebetsana le maemo a hau a feto-fetohang. (Na u ne u tseba hore ho nka feela metsotso e mehlano ho kotula melemo ea ho phomola kamora ho ikoetlisa? Tsena tse hlano ke tsona feela tseo u tla li hloka.)

Tlhahlobo bakeng sa