Caannimada Sexy ee leh Abs ugu Fiican: Nicole Scherzinger

Qanacsan

• Dib u eegis loogu talagalay

"Dannist ahaan, waa inaan xuduntayda sii xoogaysataa," ayuu yidhi Ciyaarta Xiddigaha horyaal. Si ay taas u samayso, waxay la shaqeysaa ugu yaraan shan maalmood usbuucii-badanaa Adam Ernster, tababaraheeda fadhigiisu yahay Los Angeles. Inta lagu jiro kalfadhigooda 60- ilaa 90-daqiiqo, labaduba waxay sameeyaan wareegyo saddex ama afar dhaqdhaqaaq xoog leh oo nasasho xaddidan ay u dhexeyso, oo ay weheliso wadnaha badan. Keligeed, Nicole waa ay ordaa oo raacdaa hab-nololeedka aan-gear-ka.

Tababarka Nicole Scherzinger:

Samee 2 ama 3 qaybood oo jimicsi abis ah saddex jeer toddobaadkii.

Waxaad u baahan doontaa: 6- ilaa 12-rodol oo ah Baarka Jirka iyo koox iska caabin ama tuubo. Ka hel qalabka spri.com

Bar Crunch

Shaqeeya: Abs

A. U jiifso iyadoo jilbaha foorarsan yihiin iyo sanka oo isbarbar socda dhulka, oo laabta ku qabo Bar Jidhka. Kor u ruji, oo jilbaha korkiisa ka gaarey; hoose oo ku celi. Samee 8 ilaa 12 reps.

B. Fidi lugaha dhowr inji oo dhulka ka sarreeya oo baarka madaxa ku hay. Soo qaado jilibka bidix xagga laabta, ka dibna u beddel lugaha si aad u dhammaystirto 1 rep. Samee 8 ilaa 12 reps.

Wareega Joogtada ah

Shaqeeya: Xudunta

A. Ku xidh tuubada iska caabbinta dhererka madaxa oo istaag dhinacaaga midig ee kuugu dhow, cago ballaaran. Gacanta ku qabo gacan kasta dhererka garabka ilaa dhinaca midig, calaacalaha dhulka u jeedda (tubo waa in la taabto).

B. U leexo dhinaca bidix lugta midig markaad u jihaysanayso jidh bidix, adoo jiidaya gacmaha jirka oo dhan. Ku noqo booska bilowga; ku celi. Samee 10 ilaa 12 reps; dhinac u beddel si aad u dhammaystirto.

Ku noqo meydadka ugu galmada badan bogga weyn ee Hollywood.

Dib u eegis loogu talagalay