Onye na-azụ ọzụzụ America nke kpakpando Tracy Anderson na-enye otu mmega ahụ, nke fọrọ nke nta ka oge na ụgwọ ike. Ọ na-enye gị ohere iwepu "oke ibu" na ikpere na apata ụkwụ ndị dị n'apata ụkwụ.
Nọmba mmega ahụ 1
Ọ ga-adị mkpa ka ị mezuo naanị nkeji atọ, ị nwere ike ịme ya n'ụtụtụ, na-enweghị isi ụra ma ọ bụ na mgbede, tupu ị lakpuo ụra. You na-ewusi ihu n'ihu hip, ikpere na pịa.
N'aka azụ, bulie ụkwụ na akụkụ nri, na-agbatị ikpere gị. N'aka nke ya, gbagọrọ ma laghachi ụkwụ na ọnọdụ mbụ, ebe ịghara ichebe idebe ikpere gị ma na-efegharị n'ihu apata ụkwụ. Tinyegharịa mmega ahụ ugboro 10, ị ga-enwe mmetụta nke okpomoku dị n'ime ụkwụ.
Nwere ike ime ihe omume ndị a ebe niile.
Pixabay.com.
Mmechi nke abụọ.
Iji mee ka azụ nke hips sie ike, ikpere na pịa, dina na azụ ma dọpụta sọks ahụ ka o kwere mee. Jidesie ikpere gị ọnụ ma were obo ụkwụ. Ihe dị mkpa: sọks ga-abụrịrị oge n'ọnọdụ ha "n'onwe ha", anyị na-agbalị iru na-aga. Tinyegharịa mmemme ugboro 10
Ighacha - ihe ndina
Pixabay.com.
.Nọmba mmega ahụ 3.
Linggha azụ, bulie ụkwụ gị ma kpọbata ha na ikpere. Mee ka ọ bụrụ na ụkwụ abụọ, na-ewepụ akwa ahụ site na akwa ma mebie ya elu ụkwụ. Iji nweta nsonaazụ ahụ, ugboro abụọ ugboro ugboro, ị ga-enwe mmetụta nke esemokwu akwara nke azụ azụ, ntakịrị ọmịiko.
Philip Kirkorov na Oleg Gaznov na ụmụ akwụkwọ Irina Wiener
instagram.com/fkirkorov.
Mmega ahụ 4.
You na-ewusi akụkụ dị n'ime hips, akụkụ elu nke ụkwụ, mattocks, ndị nta akụkọ. Welie ụkwụ gị elu na ibufee. Legskwụ abụọ ahụ tara akpụ ma tinye ibe ha. Tụgharịa ikpere site na onwe anyị, wee laghachi na ọnọdụ mbụ ya. Esemokwu dị mkpa ebe a. Mee ya ugboro iri, ụkwụ na-agbanwe ụkwụ.
Olga Buzova
instagram.com/buzova86.
Nọmba mmega ahụ 5.
Ọ bụ trite, mana nke ọma - gagharịa ụkwụ! Ka ị na-aga, ọ bụrụ na ị na-afụ ụfụ na ụkwụ merụrụ ahụ. Jee ije maka minit 30-60 ugboro 3 n'izu.
Ọrịa TSYMBALLALUKSKAYA
Facebook.com/vitalina.Romavskaya.