<p><strong>3. Plié dengan tumit kiri diangkat:</strong> Memegang Plié Anda, angkat tumit kiri dan posisikan lengan Anda tegak lurus terhadap tubuh Anda. Jongkok ke atas dan ke bawah dalam posisi Plié Anda, menggerakkan lengan Anda melalui ikal bisep di sisi tubuh Anda saat Anda melakukannya. Ulangi 10 kali.</p> <p><strong>4. Plié to lateral lunge (kanan):</strong> Langkah sedikit kaki kiri Anda. Tahan pinggul Anda terbuka di sisi kiri, dan langkah kanan Anda ke makan siang lateral, jaga agar jari -jari kaki Anda sejajar di depan. Bawa kembali ke posisi Plié Anda, putar kaki Anda, dan jongkok. Ulangi 10 kali.</p> <p><strong>5. Plié to lateral lunge (kanan): </strong>Stabil di kaki kanan, dan lakukan gerakan lunge lateral yang sama dengan kaki kiri Anda. Ulangi 10 kali.</p> <p><strong>6. Pliés dengan lift tumit bergantian:</strong> Dalam posisi Plié Anda, jongkok, secara bergantian mengangkat setiap tumit saat Anda mencapai bagian bawah gerakan. Ulangi 10 kali.</p> <p><strong>7. SITSTY SIT (kanan):</strong> Langkah kaki Anda lebih dekat bersama dari Plié Anda, dan stabil di sebelah kanan. Langkah kaki kiri Anda di belakang Anda ke lunge yang pendek (pikirkan: Kate Middleton menyapa ratu) dan meringkuk lengan Anda ke atas. Pastikan untuk menyaring pinggul Anda dan mengencangkan inti Anda. Ulangi 10 kali.</p> <p><strong>8. Duduk Surdsy (kiri):</strong> Stabil di kaki kiri, dan ulangi gerakan yang sama dengan kaki kiri Anda melangkah di belakang. Saat Anda berjongkok, gerakkan lengan Anda melalui ikal bisep, dan fokuslah untuk duduk di belakang dan menjaga pinggul Anda tetap persegi. Ulangi 10 kali.</p> <p>Untuk meningkatkan intensitas, ulangi untuk satu hingga dua putaran lagi, tambahkan lima hingga 15 repetisi untuk setiap gerakan, atau tingkatkan berat badan Anda.</p> <p><strong>Merasakan permainan kebugaran di rumah? Mengintip latihan inti ini, perawatan pelatih Charlee Atkins, dan seri tubuh bagian bawah yang akan membuat glutes Anda berjalan <em>nyata. </em></strong></p> </div> <div class="rek-block rek-block-article"> </div> <ul class="prev-next"> <li class="prev-next__item prev-next__item--left"><a href="http://id.wellbeingmaven.com/article/a-sex-expert-shares-5-ways-to-try-something-new-in-bed">« Seorang ahli seks berbagi 5 cara untuk mencoba sesuatu yang baru di tempat tidur</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://id.wellbeingmaven.com/article/what-the-new-normal-of-beauty-salons-post-covid-19-is-going-to-look-like">Seperti apa normal baru dari salon kecantikan pasca-covid-19 akan terlihat »</a></li> </ul> <style> .prev-next { display: flex; align-items: center; justify-content: space-between; margin: 0; padding: 20px 0; list-style: none; gap: 30px; } .prev-next li { max-width: 50%; } .prev-next__item { display: inline-block; font-weight: bold; } .prev-next__item--left { text-align: left; } .prev-next__item--right { text-align: right; } @media(max-width: 768px) { .prev-next li { max-width: 85%; } .prev-next__item--left { align-self: flex-start; } .prev-next__item--right { align-self: flex-end; } .prev-next { display: flex; flex-direction: column; } } </style> </div> <div class="col-xl-4"> <div class="sidebar-news"> <div class="rek-block rek-block-sidebar"> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/WG_Logo-1130x300.png" alt="Resep jus hijau favorit saya simone de la rue" > </div> <div class="white-news__cat"> <a href="http://id.wellbeingmaven.com/category/fitness">Kebugaran</a> </div> <div class="white-news__name"> <a href="http://id.wellbeingmaven.com/article/my-favorite-green-juice-recipe-simone-de-la-rue">Resep jus hijau favorit saya simone de la rue</a> </div> <div class="white-news__text"> Dikenal karena perpaduan yang menular dan berkalori dari kelas tari dan kelas memahat, dinamo seukur... </div> <div class="white-news__author"> <a href="http://id.wellbeingmaven.com/author/dr-gerald-spinka">Dr. Gerald Spinka</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/WG_Logo-1130x300.png" alt="Kulkas tampilan buku molly musim dingin stewart" > </div> <div class="white-news__cat"> <a href="http://id.wellbeingmaven.com/category/fitness">Kebugaran</a> </div> <div class="white-news__name"> <a href="http://id.wellbeingmaven.com/article/refrigerator-look-book-molly-winter-stewart">Kulkas tampilan buku molly musim dingin stewart</a> </div> <div class="white-news__text"> Molly Winter Stewart memiliki perut konyol. 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