ʻO Victoria Model Model Romee Strijd kaʻana like i kāna wāwae a me kāna hana

Anter

• ʻOhana
• Kaʻi Hoki
• Puʻuwai ahi
• Kiki Kihi
• Hele Pahu Kūʻē
• ʻO ka Squat Band Resistance
• Alahaka Glute
• Pāhū ʻo Cardio
• Nānā no

Mai kuhihewa: ikaika ka nani Dutch ʻo Romee Strijd. Inā ua ʻolokaʻa ʻoe i loko o kāna Instagram, ʻike koke ʻoe i ka 22 makahiki he peʻa o ka mokomoko, nā kaula kaua, a me ke kaulike poepoe ʻo Bosu. Laki no mākou, ua hoʻouka ke ʻano o ka Victoria Secret i kekahi o kāna hana wāwae wāwae punahele i kāna Instagram Stories, i hiki ai iā ʻoe ke ʻaihue i kāna mea huna i nā ʻūhā ikaika a me kahi puʻupuʻu i kālai ʻia. Ke hoʻomaka nei me kahi hoʻomehana, hele wāwae ʻo Strijd i kāna poʻe ukali ma o nā hoʻomaʻamaʻa maʻalahi ʻeono i hiki iā ʻoe ke hana me nā lakohana hoʻoikaika kino. E nānā i ke kiʻi paʻi kiʻi ma lalo a hahai i ke alakaʻi a Strijd i ka manawa aʻe āu e makemake ai no ka hoʻoikaika kino haʻahaʻa.

ʻOhana

E hoʻomaka, hoʻopau i kahi mehana 15-minuke ma ka treadmill ma kahi pākēneka he 15 i ka 3.2 mile i kēlā me kēia hola. ʻ suggestslelo ʻo Strijd e kaomi ʻana i kāu puʻu e ʻike i ka puhi bonus. (Inā ʻoe e hoʻowahāwahā wale i ka papa hana, eia nā hoʻolālā kuni momona ʻehā e paʻi i ka luhi o ka treadmill.)

Kaʻi Hoki

E hoʻomaka ma nā ʻehā āpau a hāpai i ka wāwae i lena i luna e hana i kahi kihi 90-kekelē me ka ʻūhā i kūlike i ka papahele. E kūlou ka wāwae, e kulou i lalo i ka papahele ma mua o ka hāpai hou ʻana. I mea e paʻakikī ai, hiki iā ʻoe ke kāʻei i nā paona kuʻekuʻe wāwae e like me kā Strijd. E hoʻāʻo i nā 20 reps, a ukali ʻia e nā pulse 20 ma luna, a hoʻopau me kahi paʻa 20 kekona. E hana hou i kēlā ʻaoʻao. (Makemake e puhi i kāu waiwai pio i ke ahi? E hoʻāʻo i kēia hana HIIT ʻehiku mau minuke e puhi i kou kino haʻahaʻa.)

Puʻuwai ahi

E hoʻomaka ana ma nā ʻehā a pau, e hoʻokiʻekiʻe pololei i kou wāwae i ka ʻaoʻao a paʻa no nā helu 2-e mālama i kou kuli ma kahi kihi 90-degere. A laila, e hoʻohaʻahaʻa i kou wāwae i kahi hoʻomaka a hana hou i 20 mau manawa, a ma hope o 20 pulses a me 20 mau kekona paʻa ma mua o ka hana hou ʻana ma ka ʻaoʻao ʻē aʻe.

Kiki Kihi

A laila, e lawe mai i kou kuli hema a i ka kuʻe lima hema ma mua o ka hoʻopololei ʻana a kiki i ka wāwae i hope a ma kahi diagonal. E like me ma mua, hoʻopau i 20 reps, 20 pulses, a me kahi paʻa 20 kekona ma mua o ka hoʻololi ʻana i nā ʻaoʻao.

Hele Pahu Kūʻē

E lawe i 20 mau ʻanuʻu i mua a i 20 mau ʻanuʻu ʻaoʻao i hope me kahi hui kūʻē i kau ʻia 2 iniha ma luna o kou mau kuli. E mālama pono i ke kāʻei, no laila e ākea iki kou mau wāwae ma mua o ka ākea ākea i kou neʻe ʻana. (Pili: ʻO ka hana a nā Booty Bands i hoʻokumu i kāu mau pihi, nā pūhaka, a me nā ʻūhā)

ʻO ka Squat Band Resistance

E mālama i ke kāʻei kūʻē i ke kūlana like (2 ʻīniha ma luna o nā kuli) a kū me nā kapuaʻi ākea ma mua o ka laulā ākea, nā manamana wāwae e kū iki ana i waho. E hoʻoiho i ka waiwai pio me he mea lā e noho ana ma luna o kahi noho, e ʻike pono ana i kou kuʻekuʻe wāwae a hāpai ʻia ka umauma. E hana hou i ka hoʻoikaika i 15 mau manawa. (E pili ana: Pehea e hoʻonui ai i kēlā mau Butt-Toning Squats)

Alahaka Glute

Ke mālama nei i ke kāʻei ma hea ia, e moe i ka papahele me nā wāwae e kanu ana ma ka honua ma kahi o kāu puʻupuʻu. E pahu i kou mau kuʻekuʻe wāwae e hāpai a ʻomi i kou mau glute i ka manawa like e pahu ana i ka pae kūʻē, e hana ana i ka haunaele i nā ʻūhā o waho. Hoʻopiha i nā 15 reps me ka hoʻohana ʻana i ka neʻe piha, a laila e haʻalele i ka hāpai i ke kaomi ʻana ma ke kaʻe no 15 mau puʻupuʻu, a laila e pani iā ​​ia me kahi paʻa 15 kekona. (Inā paʻakikī kekahi o kēia mau hana a hōʻeha paha i ka ʻeha, e hoʻāʻo i nā haʻuki ʻoi loa no ka poʻe me nā kuli maikaʻi ʻole.)

Pāhū ʻo Cardio

E hoʻopau i kāu hoʻomaʻamaʻa me ka hoʻoulu ʻana i ka puʻuwai wikiwiki me ka lele ʻana i ke kaula no 5 mau minuke me ka hoʻomaha ʻole. (Pēia ka hoʻomaʻamaʻa ʻana o Kourtney Kardashian ma mua o ka hapa nui o kāna mau hana.)

Ua pani ʻo Strijd i kāna moʻolelo IG me ka kunou i ka mea nui o ke kau ʻana, a ʻaʻole hiki iā mākou ke ʻae hou. Me kou kino a me kou mau mākala e mehana ana, ʻo ka hoʻolālā hope kahi manawa nui e hana ai i kou loli. (Ua ʻike anei ʻoe he ʻelima wale nō mau minuke e ʻohi ai i nā pono o ke anuanu ʻana ma hope o ka hoʻomaʻamaʻa? ʻO kēia mau pae ʻelima āu e pono ai.)

Nānā no