Kyautar Kiɗa ta Amurka ta wannan shekara ta dawo da jima'i cikin babbar hanya

Wadatacce

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Mun saba yin shuru sama da ƙafafu masu tsayin mil, kisa, da cikakkun bayanan rigar kafet-amma ranar -ba mu kasance a shirye don yanayin baya na sexy wanda ya saci wasan ba a Kyautar Kiɗan Amurka ta bana. Demi Lovato, Selena Gomez, da Ciara (kawai don suna kaɗan) sun kashe shi a kan kafet a daren jiya tare da ƙananan layin baya masu haɗari da cikakkun bayanai masu ban sha'awa.

Idan wani abu ya bayyana a sarari bayan jan kafet din da aka yi a daren jiya, to wannan kakar duk game da shan ruwa ne. Amma mabuɗin kashe wannan yanayin ba a cikin dabarun salo na celeb (ko da yake idan Rachael Zoe yana so ya zo salon mu don bukukuwan bukukuwan mu a wannan kakar ba za mu ce a'a ba ...). Labari ne game da matsatsi da baya. (Ahem, Kaɗa Butt ɗinka tare da Wannan Babban Glutes Workout.)

Labari mai dadi shine, gaba ɗaya yana iya kaiwa-har ma ga mu mutane kawai. Ƙara waɗannan motsi guda uku zuwa tsarin aikinku na yau da kullun kuma ku shirya don barin harsunan da ke tafe a farke.

The Ƙarfafawa Mai Tsaye

Wannan yunƙurin an gwada-da-gaskiya ne saboda dalili: jimlar toner ce ta jiki. Gwada jujjuya kan al'ada a matsayin wani ɓangare na Jillian Michaels' Fat-Burning Bodyweight Workout - sannan zaku iya. gaske nuna wannan ma'anar tsoka.

A Fara a cikin katako tare da tafin hannun hagu a ƙasa a gaban kirji, yatsan hannu na nuna dama, da dabino na dama a gaban hagu, yatsun hannu suna nuna hagu.

B Lanƙwasa gwiwar hannu zuwa ƙasan jiki har sai an taɓa bene. Tura jiki sama. 1 rep. Maimaita don 30 seconds.

The Reverse Lunge

Ana iya sanin masu tuƙi don su-mutu-don delts, amma tuƙi a zahiri aikin motsa jiki ne na jiki-muna magana ta amfani da kashi 80 na tsokoki tare da kowane motsi. Gwada waɗannan sauye-sauye guda 11 don cin jimillar zuwa-mutu-don bayan baya.

A Tsaya kusan ƙafa 1 daga baya na mai tuƙi da fuskantar nesa da shi, hannaye a kan kwatangwalo. Sanya yatsun hagu akan kujera don farawa. Zamar da ƙafar hagu baya, lanƙwasa gwiwa ta dama cikin huhu. Koma don farawa. Maimaita sau 15, sannan canza bangarorin.

Butt Buster

Ba za ku iya kashe yanayin da baya baya ba idan kun manta da gindi. Manya-manyan ƙorafe-ƙorafe su ne mabuɗin don ɗorawa wannan ƙaƙƙarfan ƙauna-da-kallo-ni-bar strut. Samar da kayan aikinku na baya tare da wannan ƙwaƙƙwaran raye-raye don Ƙarfafa Jiki duka.

A Ci gaba a duk hudu. Ƙara ƙafar dama zuwa gefe a tsayin kwankwason da ƙafar ƙafa don farawa.

B Tsayawa kafa a tsayin kwatangwalo, tanƙwara gwiwa na dama don share kafa a kusa da baya da nuna yatsa zuwa kafada ta hagu; duban kafa. Juya motsi. Canja bangarorin; maimaita sau 8 zuwa 10.

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