3 Butt and Thigh Motors Celebrity Trainers Sunyi Rantsuwa Da

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Komawa na Muscle Milk Fitness na shekara-shekara koyaushe yana fitar da wasu mafi kyawun masu horarwa a Hollywood-da damar masu gyara motsa jiki na SHAPE suyi gumi kusa da taurari! A yayin taron na bana, mun ɗauki wani Pussycat Dolls dance class tare da Robin Antin, a Rock Bottom Jiki zaman tare da Teddy Bass (wanda aka sassaka Cameron Diaz ne adam wata), da kuma naushi mugun zalinci a lokacin a Ajin BodyBox tare da Audrina Patridge ta je ga guy, Jarret del Bene. Kuna son ɗanɗanar maganin motsa jiki na Celeb? Gwada waɗannan ƙananan ƙananan motsi guda uku-ladabi na masu horar da shahararrun mutane uku a Muscle Milk Fitness Retreat.

Karin bayani: Yi saiti ɗaya na adadin da aka tsara na kowane motsa jiki ba tare da hutawa a tsakanin ba, sannan sake maimaita da'irar gabaɗaya sau ɗaya.

Darasi na Ƙananan Jiki 1: Mataki na Ƙasa

Wannan ƙwanƙwasa ƙananan jiki yana zuwa kai tsaye daga mai horo Andrea Orbeck ne adam wata, wanda jerin gwanon abokin ciniki ya haɗa Heidi Klum, Karolina Kurkova, kuma Amanda Bynes ne adam wata.

sassan jiki: gindi da cinyoyi

Yadda za a yi: Tsaya tare da ƙafafu tare kuma hannayensu a haɗe a gaban kirjin ku. Kashe ƙafar hagu ka yi tsalle zuwa dama [an nuna], saukowa da nauyi akan ƙafar dama. Nan da nan maimaita a gaban gaba. Ci gaba, da sauri tsalle daga gefe zuwa gefe don jimlar mintuna 1-2.

Darasi na Ƙarƙashin Jiki 2: Kettlebell Squat

Wannan motsa jiki mai inganci shine abin da aka fi so Daga Reinheart, wanda aka fi sani da fitowar sa a MTV's The Hills da buga wasan ƙwallon kwando don ƙananan ƙungiyoyin haɗin gwiwar Los Angeles Angels na Anaheim da Baltimore Orioles.

Sassan jiki: gindi da cinyoyi

Yadda za a yi: Tsaya tare da faɗin ƙafafu, yatsun kafa suna nunawa gaba, kuma riƙe kettlebell mai nauyi (ko dumbbell) a gaban kwatangwalo tare da tafukan hannu suna fuskantar ku. Tsayar da kirjin ku, tsugunna har cinyoyinku sun yi daidai da ƙasa [an nuna]. Dakata, sannan ka tashi tsaye ka maimaita. Yi maimaita 20-25.

Ƙarƙashin Jiki 3: Gadar Ƙafa ɗaya

Juliet Kaska, wanda a tsakanin wasu ya koyar Pink, Stacy Kiebler, kuma Kate Walsh, raba wannan motsi na toning da yawa.

sassan jiki: gindi, cinyoyi, da cibiya

Yadda za a yi: Kwance fuska tare da lanƙwasa gwiwoyi da ƙafafunka a ƙasa, hannayensu sun miƙa a ɓangarori. Legaga ƙafar dama a miƙe, ƙafar tana lanƙwasa. Tsayawa ƙafar dama ta ɗaga, ɗaga hips har sai jiki ya daidaita daga gwiwa na hagu zuwa kafadu [an nuna]. Ƙananan kwatangwalo har sai sun kusan taɓa ƙasa, sannan su maimaita. Yi 20-25 reps, sannan canza gefe don kammala saiti.

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