Kulimbitsa thupi kwa 14 kwa matako ndi ntchafu kuchokera kwa Linda Wooldridge wopanda mapapu, ma squats ndi kulumpha

Kulumpha, mapapu ndi squats akuyika katundu wambiri kumunsi kwa thupi. Zochita zoterezi zimatsutsana osati pamavuto am'magazi, komanso m'mitsempha ya varicose. Tikukupatsani mwayi wolimbitsa thupi kuchokera ku Linda Wooldridge wa ntchafu ndi matako popanda mapapu, squats ndi kudumpha.

Linda Wooldridge (Linda Wooldridge) kupanga pulogalamu mumayendedwe Zolembapo: maphunziro a barnie + Pilates. Pa njira yake ya youtube Amapanga Thupi Blitz Mutha kupeza makanema ambiri otsika pamavuto kunyumba. Mapulogalamu opambana a Linda, mudzatha kulimbitsa ntchafu ndi matako ndikusintha thupi lakumunsi osawopseza zolimbitsa thupi.

Maphunziro onse omwe afunsidwa pansi, kuti mutha kuwachita opanda nsapato. Kwa makalasi inu safuna kuwerengera, Kanema awiri okha Linda amagwiritsanso ntchito ma dumbbells. Makamaka zolimbitsa thupi ndizosiyanasiyana zamiyendo imakwezedwa kuchokera pamalo mbali, mbali zonse zinayi ndi kumbuyo zomwe zimathandiza kwambiri kulimbitsa minofu ya ntchafu ndi matako. Kuti muwonjezere zovuta za masewerawa, nthawi zonse mutha kugwiritsa ntchito zolemera zamakolo.

Mapulogalamu amatha mphindi 10 mpaka 40, mutha kusankha kanema imodzi kapena kuphatikiza ma Workout angapo nthawi imodzi. Ngati ntchafu ndi matako ndi vuto lanu, ndiye kuti muzichita nawo mapulogalamuwa kwa mphindi 30-45 3-4 pa sabata. Ndibwino kuti muphatikize mapulogalamu am'munsi ndi masewera olimbitsa thupi, makamaka ngati mukugwira ntchito kuti muchepetse kuchuluka kwa mapazi. Werenganinso: Zochita zapamwamba kwambiri za 14 za ntchafu ndi matako osadumpha kuchokera ku GymRa.

Kulimbitsa thupi kwa ntchafu ndi matako opanda katundu m'mabondo kwa mphindi 10-15

1. Otsika Mat Mat Challenge: thupi lotsika (mphindi 10)

Ndikumachita masewera olimbitsa thupi kwakanthawi kochepa mphindi 10, komwe kumaphatikizira kukweza mwendo pamagulu onse kumbuyo kwa ntchafu, komanso machitidwe ena a ntchafu yamkati kumbali.

UFULU Barre Style Mat Workout - Lower Body Mat Challenge BARLATES BODY BLITZ

2. Kulimbitsa Ntchafu yakunja: ntchafu yakunja (Mphindi 16)

Izi zojambulazo zidzakuthandizani kutulutsa gawo lakunja la ntchafu (ma breeches amderalo). Pulogalamuyi imaphatikizapo mlatho wokhala ndi phazi lonse, mwendo umakweza pamalo okhala ndikukweza miyendo pambali panu.

3. Kulimbitsa Thupi: mkati mwa ntchafu (Mphindi 13)

Zochita zina zazifupi koma zothandiza kwambiri ntchafu zamkati. Kuphatikiza mitundu itatu ya masewera olimbitsa thupi: kusunthira mwendo kumbuyo, kukweza mwendo kumagona chammbali, ndikuoloka miyendo ili mbali yake.

4. Pilates Butt Workout: glutes (mphindi 13)

Kanema wina wamfupi wamaphunziro omwe amapita ndi Linda mumsewu - koma pano mugwirabe ntchito matako. Pulogalamuyi imaphatikizapo mitundu iwiri ya masewera olimbitsa thupi: mlatho wokongola ndikukweza miyendo pamalo onse anayi.

Kulimbitsa thupi kochita masewera olimbitsa thupi Pilates Butt Workout - BARLATES BODY BLITZ Wokwanira mu Mat Mat asanu

5. Express Butt and Thighs Workout: glutes and thigh (mphindi 17)

Izi ndizochepa kwambiri zolimbitsa thupi zimagwira bwino ntchito matako, kumbuyo ndi ntchafu zamkati. Kwenikweni pulogalamuyi imakhala ndi kukweza mwendo, moyimirira pamapazi onse anayi, kugona pamimba ndikugona chammbali.

6. Kutupa ndi Ntchafu Kulimbitsa thupi: glutes ndi ntchafu (Mphindi 17)

Mu pulogalamu iyi ya ntchafu ndi matako masewera olimbitsa thupi onse amachitika atakhala pansi: makamaka mwendo umakwezanso kumbuyo ndi mbali. Mudzagwira ntchito osati minofu ya ntchafu ndi matako okha, komanso minofu ya lumbar ndi oblique.

7. Ntchafu Zakunja Mat Kulimbitsa Thupi: ntchafu yakunja (Mphindi 17)

Kanema wina wa ntchafu yakunja yochokera kwa Linda Wooldridge. Zochita zonse zimachitidwa atagona pambali: mupeza zolimbitsa thupi zosavuta, koma chifukwa chobwerezabwereza zotsatira ndizabwino kwambiri.

8. Kulimbitsa Thupi: mkati mwa ntchafu (Mphindi 17)

Mukuchita izi kwa ntchafu yamkati Linda amapereka masewera olimbitsa thupi omwe amachitidwa atagona pambali panu. Chifukwa cha kuchuluka kwa zosintha zosiyanasiyana mumagwira ntchito mosamala pavutoli. Minofu ipsere!

Kulimbitsa thupi kwa ntchafu ndi matako kulibe katundu m'mabondo anu mphindi 20 mpaka 40

1. 100 Rep Imatsutsa maulemerero: ma glutes (mphindi 20)

M'kusonkhanitsa kwathu mupeza maphunziro atatu kuchokera ku 3 Rep Challenge (Kubwereza machitidwe 100). Pulogalamu ya Glutes ya matako imaphatikizapo kukweza mwendo ndi kuchita masewera olimbitsa thupi pamapazi onse anayi ndikugona pamimba pake. Ngati mukufunitsitsa kugwira ntchito moyenera pamatako otanuka, kanemayo ndi wanu.

2. 100 Vuto Loyendetsa Ntchafu: Mbali yakunja ya ntchafu (Mphindi 23)

Pazochitikazi kunja kwa ntchafu ntchitoyi imangophatikizira kutulutsa kokha, komanso minofu ya adductor ya miyendo. Kuchita masewera olimbitsa thupi ndikumakweza mwendo pamalo oyenera mbali yake, koma pakusintha kosiyanasiyana.

3. 100 Rep Challenge Mimbulu Yamkati: ntchafu yamkati (Mphindi 22)

Gawo loyambirira la kulimbitsa thupi kwa ntchafu yamkati ligona kumbuyo: mudzaswana ndikudutsa miyendo yanu. Ndiye mukuyembekezera zozungulira zokweza mwendo zikugona chammbali. Akumaliza zochitikazo ndikukweza miyendo atagona kumbuyo.

4. Pilates Lower Body Workout: lower body (Mphindi 39)

Pulogalamuyi pafupifupi zochitika zonse zimapangidwa kunja ndi mkati mwa ntchafu. Kusiyanitsa kwakukulu kwa masewerawa ndi ena onse - machitidwe onse amachitidwa ndi dumbbell pakukaniza kwina.

5. Pilates, Back of Leg: hamstring (mphindi 40)

Ndi kulimbitsa thupi kwa mphindi 40 iyi mumagwiranso ntchito ntchafu zakunja ndi ma glutes. Linda amapereka zokunyamula mwendo zosiyanasiyana kumbuyo ndi mbali.

6. Pilates Abs and Butt Workout: abs ndi matako (Mphindi 42)

Pochita masewera olimbitsa thupi matako kuwonjezera pa momwe mungagwiritsire ntchito minofu yamkati. Kwa matako makamaka amachita kukweza mwendo pazinayi zonse, kupita kumimba - kupindika ndi kukhazikika. Kwa iwo omwe ali ndi mavuto am'mbuyo kapena otsika m'mbuyo, kanemayo ndi bwino kuti asachite. Mufunika ma dumbbells.

Ngati mukufuna kugwira bwino ntchito kumunsi kwa thupi, yang'anani pa:

Kulankhula ndi kuwonjezera minofu, Miyendo ndi matako

Siyani Mumakonda