Moqapi oa Amerika ea linaleli Tracy Anderson o fana ka koetliso ea boikoetliso, ha a hloke nako le matla a matla. E u lumella ho tlosa maraba a mafura "a bitsoang" maraba a bitsoang "mangole le lirope tse nang le bathong ba moseho.
Palo ea ho ikoetlisa 1
U tla hloka ho phethahalla metsotso e meraro feela, 'me u ka e etsa hoseng kapa mantsiboea, pele u robala. U matlafatsa ka pele ho letheba, mangole le litaba.
Ho robala ka morao, phahamisa maoto ka angles le letona, o otlolla mangole a hau. Ka lehlakoreng le leng, betla ebe u khutlisa maoto maemong a pele, a sa lebale ho boloka mangole a hau le ho sithabetsang letlaka. Pheta boikoetliso makhetlo a 10, u tlameha ho utloa mocheso o kahare maotong.
U ka ikoetlisa hohle.
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Boikoetliso 2.
Ho matlafatsa mokokotlo oa hips, ho matlafatsa khathatso, mangole le khatiso, ho robala ka hohle kamoo ke ka khonang. Tšoara mangole a hau 'me u nke maoto a maoto. TLHOKOMELISO: Lits'imane li tla ba nako kaofela maemong ", 'me re leka ho fihlela li-loels. Pheta ikoetlisa makhetlo a 10
Ho lefisa chelete - ho robala
pixabay.com.
.Boikoetliso 32.
Ho robala ka morao, phahamisa maoto a hau 'me u ba behe hanyane ka mangoleng. Etsa Maugh ka maoto ka bobeli, ho tlosa li-buttocks tse tsoang betheng ebe li taka bokaholimo ba maoto. Ho fihlela litlamorao, ho pheta-pheta litlhoko tse 20, u tlameha ho ikutloa eka khatello ea mesifa ea mokokotlo, e leng maikutlo a tukang hanyane.
Philip Kirkorov le Oleg Gazmanov le bana Irina Wiener
Instagram.com/fkirkorov.
Nomoro ea nomoro ea 4.
U matlafatsa karolo ea kahare ea letheka, karolo e kaholimo ea maoto, likotlo, liqholoso. Phahamisa maoto le sefapano. Maoto ka bobeli a tsitsipana mme a beha e mong. Fetolela mangole ho tloha ho rona, ebe o khutlela boemong ba hae ba pele. Tsitsipano e bohlokoa mona. Etsa joalo ka makhetlo a leshome, a fetola maoto.
Olga Buzova
Instagram.com/BBozova86.
Ikoetlise nomoro ea 5.
Ke taba, empa ka nepo - Tsamaea ka maoto! Ha u ntse u ea, ho ruruha le maoto a fokolang. Tsamaea ka metsotso e 30-60 makhetlo a 3 ka beke.
Sangain TsybyLuk-Rominovskaya
facebook.com/vialina.romanovskaya.