Chitani masewera olimbitsa thupi ndi Denise Austin m'malo onse ovuta ndi mpira wa yoga

Wotopa ndi manja amiyendo, mimba ikunyinyirika ndi cellulite pa ntchafu? Yakwana nthawi yoti musinthe mawonekedwe anu! Workout Denise Austin kuti agwire ntchito yamavuto ndi fitball azitha kukuthandizani ndi izi.

Ndi kulimbitsa thupi kochokera ku Denise Austin m'malo onse ovuta mudzatha kusintha thupi lanu polipangitsa kukhala laling'ono komanso lokongola. Gulu la masewera olimbitsa thupi lidzakuthandizani kukhala ndi miyendo yaying'ono, manja am'manja, m'mimba mosasunthika komanso m'chiuno chopyapyala.

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Kufotokozera kwa kulimbitsa thupi Denise Austin: Sexy Abs & Weight Loss

Pafupifupi mtsikana aliyense samakhutira ndi gawo lililonse la thupi lake. Zitha kukhala matako, ntchafu, mikono, mimba kapena chiuno. Denise akufuna kuyiwala za magawo azovuta chifukwa chazovuta zolimbitsa thupi zamagulu onse aminyewa. Mudzagwira ntchito yopanga mawonekedwe abwino komanso otanuka, kuchita masewera olimbitsa thupi ndi ma dumbbells ndi fitball. Kuchita masewera olimbitsa thupi kuchokera ku Denise Austin ndi njira yosavuta komanso yothandiza kukwaniritsa maloto anu.

Pulogalamuyi imatenga mphindi 40 ndipo ili ndi magawo awiri mphindi 20 iliyonse:

  • Gawo loyambirira limaperekedwa kumatenda am'mimba, kumtunda ndi kumunsi kwa thupi. Mudzachita masewera olimbitsa thupi ndi ma dumbbells kuti mupange mawonekedwe ochepa.
  • Mu gawo lachiwiri la phunziroli mupitiliza kulimbitsa minofu, koma kugwiritsa ntchito fitball. Masewera olimbitsa thupi amathandizira kukulitsa katundu ndiulendo bonminofu yochulukirapo.

Kwa makalasi mufunika fitball, ma dumbbells awiri ndi Mat pansi. Denise Austin akulangiza kuti mutenge ma dumbbells kuchokera pa 0.5 mpaka 1.5 makilogalamu (kwa oyamba kumene ndibwino kuti akhale ochepera). Hafu yachiwiri yonse yamapulogalamuyi imachitika ndi mpira wa yoga, koma mphunzitsiyo adanena kuti mutha kuchita popanda iwo. Poterepa, yesetsani kusintha pang'ono, koma kulimbitsa thupi sikuvutikira. Zovutazo ndizoyenera kwa oyamba kumene komanso kwa anthu omwe ali ndi kukonzekera pang'ono. Komabe, ngati mukuyerekeza mapulogalamu ndi Jillian Michaels, Denise amapereka katundu wovuta kwambiri.

Ubwino wa pulogalamuyi:

  1. Denise adatenga zolimbitsa thupi zothandiza kwambiri m'malo onse ovuta: mikono, pamimba, m'chiuno, matako ndi ntchafu. Gawo ndi sitepe mukhumba thupi lanu lamaloto.
  2. Zochita zonse ndizosavuta, kuphatikiza kovuta komanso mitolo siyikuphatikizidwa. Kuphatikiza apo, mphunzitsiyo amafotokoza mwatsatanetsatane minofu yomwe mumagwira ntchito munthawi yake.
  3. Kuchita masewera olimbitsa thupi ndi Denise Austin kuli pang'onopang'ono, mudzangoyang'ana kwambiri kayendedwe kalikonse. Palibe katundu wophulika, amangogwira ntchito minofu.
  4. Pulogalamuyi ndiyabwino kwa oyamba kumene, Denise amapereka katundu wotsika mtengo kwambiri. Zovutazi zitha kuchitidwa ngati kukonzekera kuchitidwa kwa "Palibe zovuta" ndi Jillian Michaels.
  5. Zolimbitsa thupi pa fitball zimagwiritsa ntchito kuchuluka kwakukulu kwa minofu, chifukwa cha kusuntha kwa matalikidwe abwinoko. Izi zidzakuthandizani kuti muzichita masewera olimbitsa thupi bwino.
  6. Kanema wamakanema womasuliridwa m'Chirasha, kuti musaphonye upangiri uliwonse wothandiza wochokera kwa mphunzitsi.

kuipa:

  1. Ngati mukufuna osati kulimbitsa minofu, koma kuti muwotche mafuta, ndibwino kuphatikiza pulogalamuyi ndi katundu wa aerobic. Mwachitsanzo, onani: Kugwiritsa ntchito masewera olimbitsa thupi kunyumba kwamphindi 10.
  2. Kwa makalasi mudzafunika fitball (ngakhale ngati mukufuna mutha kuchita popanda iyo).
Sexy Abs & Kuchepetsa Kunenepa Kuboola Mpira: Denise Austin

Onaninso:

Siyani Mumakonda