3 Badhida iyo Bawdada Dhaqaajiya Tababarayaasha Caanka ah oo ku Dhaaranaya

Qanacsan

• Dib u eegis loogu talagalay

Dib-u-noqoshada Caano-Muruqa ee sannadlaha ah waxay had iyo jeer soo saartaa qaar ka mid ah tababarayaasha ugu fiican Hollywood-iyo fursadda tafatirayaasha jir dhiska ee SHAPE inay dhididsadaan xiddigaha agtooda! Intii lagu jiray munaasabadda sanadkan, waxaan qaadnay a Fasalka qoob ka ciyaarka Pussycat Dolls leh Robin Antin, a Kalfadhiga Jidhka hoose ee Rock leh Teddy Bass (yaa xardhay Cameron Diaz) oo feeray gardaradayadii xilligii a BodyBox fasalka leh Audrina Patridge's u tag nin, Jarret del Bene. Ma rabtaa dhadhanka daaweynta jimicsiga caanka ah? Isku day saddexdan dhaq-dhaqaaqa hoose ee jirka-iyada oo ay iska kaashanayaan saddex tababare oo caan ah oo jooga Muruqa Milk Fitness Retreat.

Faahfaahinta tababarka: Samee hal xidhmo oo ah tirada reps ee layli kasta adiga oo aan nasan inta u dhaxaysa, ka dibna ku celi wareegga oo dhan hal mar oo kale.

Layliga Jidhka Hoose 1: Talaabada dhinaca

Qarxiyahan hoose wuxuu si toos ah uga yimaadaa tababaraha Andrea Orbeck, kuwaas oo liiska macaamiisha caanka ah ay ku jiraan Heidi Klum, Karolina Kurkovaiyo Amanda Bynes.

Qaybaha jidhka: badhida iyo bowdyaha

Sida loo sameeyo: Istaag cagahaaga oo gacmaha isku haya laabtaada hortiisa. Riix lugta bidix oo u bood dhanka midig [ee la muujiyey], adigoo culeys ku soo degaya lugta midig. Isla markiiba ku celi jihada ka soo horjeeda. Sii wad, si deg deg ah dhinac ilaa dhinac u bood 1-2 daqiiqo wadarta.

Layliga Jirka Hoose 2: Kettlebell Squat

Layligan wax-ku-oolka ah ayaa aad loo jecel yahay Doug Reinheart, kaas oo aad loogu yaqaanay muuqaalkiisa MTV's Buuraha iyo u ciyaarista baseball -ka kooxaha yar yar ee ku bahoobay Los Angeles Angels of Anaheim iyo Baltimore Orioles.

Qaybaha jidhka: badhida iyo bowdyaha

Sida loo sameeyo: Istaag cagaha oo balacsan, suulasha oo hore u tilmaamaya, oo ku qabo kettlebell (ama dumbbell) culus xagga miskaha hortiisa oo calaacashana ay kuu soo jeedaan. Laabtaada oo kor u kacda, fadhiiso ilaa bawdadaadu barbar dhigto dhulka [la muujiyey]. Haki, ka dibna u kac inaad istaagto oo ku celi. Samee 20-25 reps.

Layliga Jidhka Hoose 3: Buundada Hal Lug ah

Juliet Kaska, kuwaas oo ka mid ah kuwa kale ee tababaray Pink, Stacy Kiebleriyo Kate Walsh, ayaa la wadaagay tallaabadan toning-ka badan leh.

Qaybaha jirka: badhida, bowdyaha, iyo xudunta

Sida loo sameeyo: Jiifso wajiga oo jilbaha foorarsado cagahana dhulka u siman yihiin, gacmahana fidsan yihiin dhinacyada. Kor u qaad lugta midig si toos ah, lugta oo dabacsan. Adigoo kor u haya lugta midig, kor u qaad miskaha ilaa jidhku is waafajiyo jilibka bidix ilaa garbaha [la muujiyey]. Miskaha hoose ilaa ay ku dhowaadaan inay taabtaan dhulka, ka dibna ku celi. Samee 20-25 reps, ka dibna u beddel dhinacyada si aad u dhammaystirto.

Dib u eegis loogu talagalay