Zochita za 18 zolimbitsa thupi ndikugwira ntchito m'malo ovuta a Christine Khoury

Kristin Khoury (Christine Khuri), wophunzitsa masewera olimbitsa thupi, wodziwa kusamalira khungu komanso wokonda chokoleti. Tikupereka kwa inu Ntchito 18 yabwino yochokera kwa Christine kulimbikitsa minofu, kuwotcha mafuta ndi kamvekedwe ka thupi, komwe adapanga molumikizana ndi kanema wa YouTube GymRa.

Christine Khoury amakhala ku Los Angeles ndi mwana wake wamwamuna wazaka 13 komanso ziweto ziwiri zomwe amakonda. Anayamba masewera olimbitsa thupi ali ndi zaka 20 chifukwa cha amayi ake, omwe ankachita yoga ndi kusinkhasinkha ndikupita naye kukalasi la aerobics. Tsopano Christine ali mphunzitsi wamkulu, USA ndipo amaphunzitsa magulu ndi magulu osiyanasiyana. Kwa zaka zambiri, zochitika zamasewera chidwi chake sichidazilalikire:Ndikufuna kwambiri kuthandiza anthu kusintha miyoyo yawo ndikukhala athanzi, "Akutero mphunzitsiyo.

Christine Khoury wazaka 48 komanso mawonekedwe ake amatha kusilira, komanso omasulira 6 asanu ndi amodzi amakhala ndi chizindikiritso cha mphunzitsi. Anatinso chimodzi mwazinthu zabwino zamsinkhu wake ndikuti anthu amawona ngati odalirika. "Osewera anga samadziwa zaka zanga, atero Christine, - koma akazindikira, amayamba kumvera zonse zomwe ndikunena".

Ndimasangalala kuyambitsa zolimbitsa thupi kuchokera kwa Christine Khoury, zomwe ziziwonjezera kwambiri m'kalasi mwanu. Christine amakonda kwambiri katundu wamagetsi, chifukwa chake makanemawa ndi ambiri oyang'ana mphamvu. Mutha kuzichita mapulogalamu kapena kuyika kanema yapaderadera pamakina anu olimbitsa thupi. Pazinthu zina zolimbitsa thupi mufunika zida zina: ma dumbbells (2-5 kg), bodybar (2,5-6 kg), fitball, expander, band yotanuka, band ya mphira wolimba.

Kulimbitsa thupi ndi Christine Khuri nthawi yoposa mphindi 30

1. Thupi Lonse Lachiwawa: Yang'anani Pamiyendo ndi Kutaya Mafuta Kwa Belly

  • Ma calories: makilogalamu 250-300
  • Nthawi: Mphindi 35
  • Kuwerengera: sikofunikira
  • Katundu ndi cardio

Christine amalimbitsa thupi mphindi 35 kuwonda. Pulogalamuyi ili ndi zozungulira zisanu, machitidwe anayi kuzungulira konsekonse. Kwenikweni wophunzitsayo amatsegulidwa mu kanemayo ndikuphunzitsa mphamvu, koma pakuwonjezera kugunda kwa mtima ndikuwotcha mafuta owonjezera omwe awonjezeranso masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kwa 30 Min Kunyumba | Wotani Ma calories 250

2. Kulimbitsa Thupi Lathunthu ndi Dumbbells

izi mphamvu zolimbitsa thupi ikuthandizani kufulumizitsa kagayidwe kanu, kuwotcha mafuta ndikupanga thupi lolimba la minofu. Pulogalamuyi imaphatikizapo zolimbitsa thupi zokhazokha komanso zophatikizika ndi ma dumbbells, omwe adzagwire ntchito yochulukirapo ya minofu kwa theka la ola.

3. Kulimbitsa Thupi Kwonse Ndi Ma Dumbbells & Thupi La Thupi

Kulimbitsa Thupi Kwonse Ndi Ma Dumbbells - maphunziro olimba awa, komwe mungagwiritse ntchito masewera olimbitsa thupi ndi ma dumbbells ndi ma bodybare kuti mupeze thupi lamatenda otanuka. Pulogalamuyi ndiyoyenera maphunziro apakatikati komanso otsogola. Pulogalamuyi Christine amapereka masewera olimbitsa thupi osiyanasiyana osiyanasiyana a minofu ya mikono, mapewa, pamimba, kumbuyo, khungwa, matako ndi miyendo.

4. Oyamba Kunyumba Kulimbitsa Thupi Lathunthu

Kuphunzitsa kwamphamvu kumeneku woyambira komanso wapakatikati maphunziro omwe angakuthandizeni kuthana ndi zovuta. Monga mukuwonera, mufunika Arsenal yazowonjezera zina. Mudzagwira ntchito pamagulu onse a minofu pogwiritsa ntchito kukana monga zotulutsa, zolemera zaulere komanso mpira wolimbitsa thupi. Mu mphindi 10 zomaliza za Kristen adakonzekera zolimbitsa thupi zam'mimba.

5. Momwe Mungapezere Paketi 6: Yoga Yolimbikitsidwa ABS ndi Core Workout

Kulimbitsa thupi kotengera yoga kuli ndi zolimbitsa thupi komanso asanas zomwe zingakuthandizeni kulimbitsa minofu yapakati ndi kumangitsa m'mimba. Kuphatikiza apo, mudzagwira ntchito pakhalidwe ndikuwongola msana wanga, chifukwa mawonekedwe oyipa komanso kugona, kumapangitsa m'mimba kukhala wochulukirapo. Komanso yoga amathandiza kuthana ndi ululu wam'mbuyo komanso kupweteka kwakumbuyo.

6. Wotani Ma calories 500 Olimbitsa Thupi

Kuphunzitsa kwamphamvu kwamagulu onse aminyewa kwa mphindi 45 kumaphatikizapo zolimbitsa thupi zotsatirazi: squats ndi mapapu okhala ndi ziwalo zolimbitsa thupi, zolimbitsa thupi kumtunda ndi zolimbitsa thupi m'mimba pa fitball, zolimbitsa miyendo ndi matako pamagulu anayi am'mimba mwa Mat. Pulogalamuyi imachitika mwakachetechete popanda kusintha kwa mtima.

Kulimbitsa thupi ndi Christine Khuri mphindi 25-30

7. Gulu Lonse Lolimbitsa Thupi Lapakati

izi kulimbitsa mphamvu ndi zolimbitsa thupi zingakuthandizeni kulimbitsa minofu mthupi lonse, koma cholemetsa chachikulu chimalandira ntchafu ndi matako. Mudzagwiritsa ntchito ma squats osiyanasiyana, mapapu ndi ma deadlif ndi ma bodybare mu theka loyamba la kalasi, ndipo theka lachiwiri la kalasi, mudzachita masewera olimbitsa thupi pansi m'malo ovuta.

8. Ma Workout Resistant Band Onse

Mphamvu iyi yomwe ikugwira ntchito pulogalamuyi isangalatse onse okonda kulimbitsa thupi ndi expander. Christine amapereka masewera olimbitsa thupi pogwiritsa ntchito zida zothandiza kutulutsa mawu ndi kulimba kwa minofu. Pulogalamuyi ndiyosavuta, koma katundu wake umadalira kuuma kwa zomwe mumatulutsa.

Kulimbitsa Thupi Lathunthu Lathunthu | Ntchito zolimbitsa thupi zonse

9.Kulimbitsa Kupumira Pakati: Kupitilira Kulimbitsa Thupi Lathunthu

Kuwotcha mafuta ndimaphunziro apakatikati ochepetsa thupi komanso kamvekedwe ka minofu. Pulogalamuyi idakhala ngati phunziro kwa akatswiri, koma ndioyenera maphunziro apakatikati. Mu ichi Maphunziro a HIIT tikukuyembekezerani zolimbitsa thupi ndi zolimbitsa thupi ndi ma dumbbells (ndibwino kukhala ndi awiriawiri a zolemera zosiyanasiyana).

10. Thupi Lathunthu Lamphamvu Lopititsa Patsogolo Kulimbitsa Mphamvu

Kuphunzira kwakanthawi kumeneku kumakhudza mphamvu zingapo ndipo Zochita za aerobic-plyometric powotcha mafuta ndi kulimbikitsa minofu. Christine nthawi zonse amaphatikizapo magulu angapo a minofu kuti afulumizitse njira yochepetsera thupi ndikukweza zotsatira zake zolimbitsa thupi kamodzi. Pamapeto pake mudzachita masewera olimbitsa thupi pamavuto.

11.Mafuta Okhwimitsa Kwambiri, Kulimbitsa Thupi Kwathunthu

Pulogalamu Ultimate Fat Blasting yomwe idapangidwira kuwotcha mafuta anu ndikukhwimitsa thupi. Christine wapanga chizolowezi mphamvu yosinthira ndi cardio, kuphatikiza komwe kuli kothandiza kwambiri kuti mukwaniritse zotsatira zachangu. Palibe gawo la thupi lomwe silingakhale lopanda chidwi. Mphindi 10 zomaliza zamakalasi mudzachita masewera olimbitsa thupi pamimba.

12. Kutsekemera kwa Matako Kuzungulira

Butt Workout ndimasewera olimbitsa thupi kwa minofu ya gluteal. Kuphatikiza pa matako, kugwira ntchito kwa minofu yokhudzana ndi miyendo ndi pamimba. Gawo lachiwiri la pulogalamuyi limachitika pansi. Maphunziro amayamba osatenthetsa, chifukwa chake timalimbikitsa kuti tizikonzekera tisanaphunzire.

13.Kulimbikitsidwa Kwambiri Kwa Abs & Core Workout Yoga

Kulimbitsa thupi kwina kutengera maseŵera a yoga, zomwe zingakuthandizeni kuti mukhale osasintha, kulimbitsa mtima, kuchotsa ululu wam'mbuyo ndikukhwimitsa minofu yam'mimba.

Kuchita masewera olimbitsa thupi mwachidule ndi Christine Khuri: pasanathe mphindi 20

14. MwaukadauloZida Six Pack Abs kulimbitsa thupi

Kulimbitsa thupi opanda zida, zomwe zimaphatikizapo zolimbitsa thupi zam'mimba ndi makungwa. Gawo loyamba la pulogalamuyi mudzakhala pamimba, zolimbitsa thupi kumbuyo. Mu theka lachiwiri mudzachita masewera olimbitsa thupi.

15. Kuthamanga Kwambiri Kwambiri

Pulogalamuyi imaphatikizaponso zolimbitsa thupi kwa miyendo ndi matakozomwe zimachitidwa pansi. Mukuyembekezera kukweza mwendo pamagulu onse anayi ndi mbali, Superman, mlatho. Mutha kuvutitsa masewerawo, ngati mugwiritsa ntchito zolemera.

16.But & Abs Workout (Wotani Makilogalamu 500 kuchokera Pakatikati)

Pulogalamuyi ikuphatikiza Mitundu itatu ya masewera olimbitsa thupi: poyimira pazinayi zonse mu mpanda (mbali ndi classic) ndi kumbuyo. Zochita zomwe akufuna kuchita zikuthandizani kuthana ndi minofu ya matako ndi pamimba. Kanemayo ndi gawo la pulogalamu Sungani Ma calories 500 Pakatikatinjira yomwe tatchulayi.

17. Abs & Core Workout (Wotani Makilogalamu 500 kuchokera Pakatikati)

Pulogalamuyi ikuphatikizapo masewera olimbitsa thupi kwa minofu yam'mimba ndi khungwa. Gawo la masewera olimbitsa thupi omwe amachitidwa ndi mpira wa yoga, ndipo ena - atakhala pakamangidwe ka lambawo, gawolo lili kumbuyo kwa Mat. Kanemayo ndi gawo la pulogalamu Sungani Ma calories 500 Pakatikatinjira yomwe tatchulayi.

18.Abs ndi Core Workout (Oyamba, Kunyumba Kulimbitsa Thupi Lonse)

Ntchito ina yothandiza za m'mimba, yomwe imaphatikizapo zolimbitsa thupi ndi fitball, poyika kansalu kopanda zida. Adzakhala othandizira kwambiri pulogalamu iliyonse. Mutha kuthamanga maulendo awiri kuti mupeze zotsatira zabwino. Kanemayo ndi gawo la Woyambira Kunyumba Thupi Lonsenjira yomwe tatchulayi.

Christine Khoury amapereka khalidwe mphamvu maphunziro kwa madera ovuta, omwe angakuthandizeni kuti muchepetse thupi ndikukhwimitsa thupi. Limbikitsani kusinthitsa makanemawa ndi masewera olimbitsa thupi, mwachitsanzo, kuchokera kwa Natalie IKO. Izi zikuthandizani moyenera momwe mungagwiritsire ntchito minofu, kuwotcha mafuta ndikuchotsa madera ovuta.

Ikhozanso kuwoneka bwino ku TABATA kulimbitsa thupi kuchokera kwa Julia Bognar, wopangidwa molumikizana ndi GymRa.

Siyani Mumakonda