Shahararrancin sexy tare da mafi kyawun gindi: Beyonce

Wadatacce

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Ƙaƙƙarfan tauraron a bayansa shine ƙarshen maimaita raye-raye, gudu, da kuma zaman motsa jiki na balaguron balaguro. "Ina yin tsuguno da yawa don ganima ta!" sexy celeb ya ce. Sau uku zuwa biyar a mako (dangane da jadawalin tafiya), Beyonce tana aiki tare da likitan ilimin motsa jiki na Miami Marco Borges. "Muna yin motsi daban-daban na ƙarfin ƙarfi ta amfani da kayan aiki iri-iri yayin kowane zaman mu na awa ɗaya," in ji Marco. "Canza shi yana tabbatar da cewa mun yi niyyar kowane bangare na ƙungiyar tsoka."

Aikin Beyonce:

Sau uku a mako, yi saiti 2 ko 3 na kowane motsa jiki.

Za ku buƙaci:Barikin Jiki mai nauyin 8 zuwa 15 da ƙwallon kwanciyar hankali. Nemo kaya a spri.com.

Bar Bar Hip Dagawa

Ayyuka: Butt da hamstings

A. Kwance fuska tare da baya a ƙwallon kwanciyar hankali kuma riƙe Bar jikin a kwatangwalo, gwiwoyi sun lanƙwasa digiri 90 kuma jikin ya daidaita daga kafadu zuwa

gwiwoyi.

B. Ƙananan kwatangwalo, dakatawa don ƙidaya 1, sannan matsi glutes don komawa zuwa farkon farawa, da maimaitawa. Yi 12 zuwa 15 reps.

Tsawon Kafa ɗaya

Ayyuka: Butt, back, and hamstrings

A. Shiga cikin katako tare da shins akan ƙwallon kwanciyar hankali, kafadu suna daidaita akan wuyan hannu. Lanƙwasa gwiwa na hagu, yana jan ƙwal zuwa kirji.

B. Tsayawa ƙafar hagu har yanzu, ɗaga ƙafar dama zuwa tsayin kwatangwalo a bayan ku, ƙafar ƙasa, da maimaitawa. Yi 10 zuwa 12 reps, sannan canza bangarorin don kammala saiti. (Idan wannan ya yi ƙarfi sosai, kwanta tare da kwatangwalo a tsakiya akan ƙwallo; ɗaga da rage ƙafafu biyu.)

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