Caannimada Sexy ee leh Badhida ugu Fiican: Beyonce

Qanacsan

• Dib u eegis loogu talagalay

Dhabarka adag ee xiddigan ayaa ah gebogebada ku celcelinta qoob ka ciyaarka, orodka, iyo kulamada jimicsiga ee ka horreeya dalxiiska. "Waxaan u sameeyaa boolidayda booliimo badan!" caanka ah ee sexy ayaa yidhi. Saddex ilaa shan jeer toddobaadkii (iyada oo ku xidhan jadwalka safarka), Beyonce waxay la shaqaysaa dhakhtarka jimicsiga Miami Marco Borges. "Waxaan samaynaa dhaqdhaqaaqyo kala duwan oo xoog leh annagoo adeegsanayna qalabyo kala duwan inta lagu jiro kulan kasta oo hal saac ah," ayuu yiri Marco. "Bedelkeeda waxay xaqiijinaysaa inaan beegsanayno qayb kasta oo ka mid ah koox muruq."

Shaqada Beyonce:

Saddex jeer toddobaadkii, samee 2 ama 3 nooc oo jimicsi badh kasta ah.

Waxaad u baahan doontaa:8-ilaa 15-rodol Body Bar iyo kubbad xasiloon. Ka hel qalabka spri.com

Jidhka Bar Hip Lift

Shaqooyinka: dabada iyo hamstings

A. U jiifso wejiga dhabarka dambe ee kubbadda xasilloonida oo ku hay Bar Bar jirkaaga miskahaaga, jilbaha ayaa qaloocsan 90 digrii iyo jirka oo la safan garbaha

jilbaha.

B. Miskaha hoose, hakad 1 tiris, ka dibna tuuji glute si aad ugu laabato booska bilowga, oo ku celi. Samee 12 ilaa 15 reps.

Kordhinta Lugta Kaliya

Shaqeeya: Badhida, dhabarka, iyo murqaha

A. Ku soo gal booska looxyada leh dhaldhalaalka kubbadda xasilloonida, garbihiina ay ka siman yihiin curcuraha. Laab jilibka bidix, adigoo kubad u jiida laabta.

B. Adiga oo lugta bidix sii haya, kor u qaad lugta midig ilaa sinta dhererkaaga, lugta hoose, oo ku celi. Samee 10 illaa 12 reps, ka dibna u beddel dhinacyada si aad u dhammaystirto. (Haddii ay tani aad u adag tahay, u jiifso miskaha oo kubad ku salaysan; kor u qaad oo hoos u dhig labada lugood.)

Dib u eegis loogu talagalay