Zamkatimu
Kulota matako okongola ndi miyendo yopyapyala? Ndiye thanani ndi vutoli pompano! Tikukupatsani osiyanasiyana ya kulimbitsa thupi kwakanthawi kwa Bulu Kwezani thupi lakumunsi kuchokera kwa wophunzitsa wosangalatsa Christine ng'ombe.
Kufotokozera Kwadongosolo 10 Minute Solution: Butt Lift
10 Minute Solution: Butt Lift ndi mndandanda wazolimbitsa thupi zapamwamba kwambiri popanga matako ndi ntchafu za maloto anu. Christine ng'ombe amapereka makalasi ogwira mtima komanso olimbikitsa omwe angakupangitseni kuti muwoneke bwino mu ma jeans ndi masiketi. Zovutazo zimaphatikizapo zolimbitsa thupi zazifupi katatu kuti ziwonetse thupi lakumunsi, komanso maphunziro awiri othamangitsa kuthana ndi mafuta owonjezera. Christine amagwiritsa ntchito mayendedwe osiyanasiyana kuchokera kumagulu aziphuphu mpaka kumapazi a kickboxing, Pilates, yoga ndi ballet.
Pakadutsa 10 Minute Solution: Butt Lift imabwera ndi makanema 5 a ntchafu ndi matako + kanema wa bonasi 1 waminyewa yam'mimba. Ntchito zonse zimatha mphindi 10:
- Chiwongoladzanja: kulimbitsa thupi komwe kumapangidwira mamvekedwe amchiuno, matako ndi kutsikira kumbuyo.
- Msasa wa Cardio Booty: masewera olimbitsa thupi a Cardio kutengera zomwe zimachitika pa kickboxing ndi plyometric.
- Zowuma Zowongoka: phunziro limaphatikizapo kuchuluka kwa squats ndi mapapu kuti akweze matako ako.
- Bulu ndi ntchafu: magulu olimbitsa thupi a ballet, ma Pilates ndi yoga azolimbitsa thupi.
- Kwezani Matako a HIIT: Kulimbitsa thupi kwakanthawi kwamphamvu kwamafuta oyenera ndi kutsitsa matako.
- Mphindi 10 ABS Yodabwitsa: a gawo la bonasi lolimbikitsira minofu yam'mimba.
Mutha kuphatikiza zolimbitsa thupi zonse 6 limodzi ndikulandila katundu woloza m'chiuno ndi matako. Kapena mutha kusankha magawo aliwonse, ngati mulibe nthawi yokwanira yolimbitsa thupi. Ngati mukufuna kumaliza masewera 6 onse nthawi imodzi, the Nthawi yonse yothamanga ndi mphindi 60. Kuphatikiza apo, zidzakhala zosavuta komanso zoyenerera kusinthitsa zigawo za aerobic ndi mphamvu.
Zovutazo zakonzedwa kuti ziziphunzitsidwa kwapakatikati komanso zapamwamba. M'magawo onse asanu amayang'ana kwambiri ntchafu ndi matako, koma kuwonjezera pamenepo imagwira ntchito mthupi lonse. Ubwino waukulu wa 10 Minute Solution: Butt Lift ndikuti zonse zolimbitsa thupi zimachitika ndikulemera kwa thupi lake, popanda zida zowonjezera. Mufunikira malo ofewa pansi.
Zochita zapamwamba za 10 za plyometric: njira yabwino kwambiri yothetsera mafuta.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamuyi imathandiza mwadala kukonza ntchafu ndi matako, zomwe zimawunikidwa panthawi yamaphunziro zimalipira chimodzimodzi m'munsi.
2. Christine ng'ombe amaphatikiza masewera olimbitsa thupi othamangitsa thupi ndi kunenepa kuti awotche mafuta ndikuwonetsa thupi lanu. Njira yolumikizanayi ikuthandizani kuti muzichita masewera olimbitsa thupi momwe mungathere.
3. Pulogalamuyi imagwiritsa ntchito zinthu zochokera plyometric, kickboxing, ballet, Pilates, yoga, ndi squats achikhalidwe ndi mapapu. Kulimbitsa thupi kwambiri zosiyanasiyana komanso zoyambirira.
4. Ngakhale Christine amayang'ana kwambiri ntchafu ndi matako, umva ngati ukugwira thupi lonse, kuphatikiza manja ndi minyewa. Komanso maphunzirowa akuphatikizapo gawo lapadera la bonasi kwa atolankhani.
5. Pulogalamuyi yagawidwa maminitsi asanu ndi limodzi khumi. Apatseni nawo kulimbitsa thupi kwanu kwakukulu kapena chitani pulogalamu yonse yamaola ndichosankha chanu. Komanso zovuta izi zigwirizana ndi omwe alibe nthawi yambiri yochitira.
6. Zochita zonse zimachitidwa ndi kulemera kwa thupi lake, popanda zida zowonjezera.
kuipa:
1. Makalasi omwe ali ndi Christine ng'ombe adzakuthandizani kuti mulimbitse m'chiuno, lolani kuti gluteus Maximus alankhule ndikukweza matako anu, koma sizingakuthandizeni kuwonjezera matako, kapena kusintha mawonekedwe.
2. Pulogalamuyi siwotha kutentha kwathunthu, palibe vuto, iyenera kupeza makanema owonjezera otenthetsa ndi kutambasula minofu.
Kwezani Butt - iyi ndi pulogalamu ina yabwino kuchokera pa 10 Minute Sochizolowezi, zomwe owerenga athu amazikonda kale. Musaope kuyika makanema atsopano mu pulogalamu yanu yamaphunziro, zithandizira kusiyanitsa zochita zanu ndikupewa kuzolowera.
Onaninso: 10 Minute Solution - 5 yochepa HIIT yophunzitsa Lisa Kinder.