Ulemerero Wabwino: Chitani masewera olimbitsa thupi ndi matako okongola ochokera kwa Kate Frederick

Mukuyang'ana masewera olimbitsa thupi kuti mupange ansembe okongola opangidwa ndi toned popanda lingaliro la sagging ndi cellulite? Kate Frederick ndi pulogalamu yabwino yolimbitsa thupi pazolinga izi! Videosrate Great Glutes imakuthandizani kuti mupange ma glute okongola ndi ntchafu.

Great Glutes ndi masewera olimbitsa thupi a Kate Friedrich, adapangidwa kuti azigwira ntchito molunjika pakupanga zomangira zomangira matako. Kate amapereka masewera olimbitsa thupi apamwamba komanso otsogola omwe angakupatseni mwayi wogwiritsa ntchito minofu ya gluteus yokhala ndi makona ndi maudindo osiyanasiyana.

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Kufotokozera kwa pulogalamu Ma Glutes Aakulu

Pulogalamuyi Great Glutes ndi yapadera pazochita zake zosiyanasiyana: mudzagwiritsa ntchito kulemera kwa thupi lanu ndi zida zowonjezera kuti musinthe ziwerengerozo. Matako kuwonjezera inu, ndithudi, mwachangu ntchito m'chiuno, amene ndi zina zabwino bonasi.

Pulogalamuyi Great Glutes imatha mphindi 60 ndipo imaphatikizapo magawo angapo:

  • ofunda Up (6 mphindi). Kutenthetsa mwachangu ndikugogomezera miyendo ndi glutes.
  • Chigawo Mwendo/Ulemerero (Mphindi 16). Gawo lokhala ndi zolemera zaulere zowotcha mafuta ndi minofu yamamvekedwe.
  • Disk Glide Miyendo / Glutes (8 mphindi). Gawoli limayendetsa ku gliding.
  • Kukhazikika Miyendo ya Mpira / Glutes (6 mphindi). Zochita zolimbitsa thupi ndi fitball pansi.
  • Pansi ntchito (9 mphindi). Amachita masewera olimbitsa thupi pansi popanda zida zina zowonjezera.
  • Tambani (7 mphindi). Kutambasula minofu yonse pansi.
  • Bonasi: Miyendo Yapampando / Glutes (8 mphindi). Gawo la bonasi pafupi ndi mpando wokhala ndi ma dumbbells ndi gulu lolimbitsa thupi.

Mwa kulekanitsa maphunziro mu magawo osiyanasiyana, mutha kusankha magawo omwe amakusangalatsani. Mwachitsanzo, ngati mulibe zida zenizeni, ingophonyani gawo lomwe likugwiritsidwa ntchito. Kuti mugwiritse ntchito pulogalamu yonseyi mudzafunika zida zotsatirazi: ma dumbbells (Kate Friedrich amagwiritsa ntchito 3.5 kg), fitball, mawilo othamanga, gulu lolimba labala, mpando.

Pulogalamuyi Great Glutes ndi yoyenera pamaphunziro apakatikati komanso apamwamba. Zochita zolimbitsa thupi za kamvekedwe ka minofu, katundu kakang'ono ka cardio kudzakumana nanu mu gawo loyamba lokhala ndi ma dumbbells. Kuti tikwaniritse zotsatira tikulimbikitsidwa kuthana ndi kanemayu atatu Kate Friedrich butt osachepera 3 pa sabata. Zachidziwikire, zovuta izi sizikuthandizani kuti muwonjezere kuchuluka kwa ansembe, koma kumangitsa matako ndikuchotsa kugwedezeka nawo, mutha.

Ubwino wa pulogalamuyi:

  1. Pulogalamuyi Ma Glutes Aakulu adapangidwa kuti apange matako ndi ntchafu zoyenera popanda cellulite. Mudzayiwala za madera ovuta a m'munsi mwa thupi.
  2. Kate amapereka masewera olimbitsa thupi apamwamba komanso anzeru omwe mudzatha kugwira nawo ntchito pamitsempha ya gluteal kuchokera kumakona onse ndi zakudya.
  3. Kate Friedrich amapereka masewera olimbitsa thupi osiyanasiyana pogwiritsa ntchito ma dumbbells, mpira wochita masewera olimbitsa thupi, kuyendetsa mpaka kuthamanga, chowonjezera. Mudzakonza malo omwe mukufuna kukhala nawo bwino momwe mungathere.
  4. Muzochita sizingakhudze masewera olimbitsa thupi ndi katundu wolemera pamtima, kotero kanemayo ikugwirizana ndi anthu ambiri okhudzidwa.
  5. Pulogalamuyi imagawidwa m'magawo, mutha kusankha magawo omwe mumagwiritsa ntchito zida zamasewera.

Chokhacho chokhacho cha pulogalamuyo ndichofunika kukhala ndi zida zonse zamasewera zomwe zalembedwa. Ndikoyeneranso kudziwa kuti kuchita masewera olimbitsa thupi kungakhale zopweteketsa mtima mawondo anu. Kate Friedrich sachita mantha, koma kuchuluka kwa ma squats ndi mapapo kumatha kukhala ndi zotsatira zoyipa pamafupa a mawondo.

Vidiyo ya Cathe Friedrich's Great Glutes yolimbitsa thupi

Ndemanga za pulogalamu ya Kate Friedrich Great Glutes:

Great Glutes ndi pafupifupi masewera olimbitsa thupi abwino kwa minofu ya gluteal kunyumba. Ngati mukuwona kuti thupi lanu lakumunsi likufunika chisamaliro chapadera, Kate Frederick adzakuthandizani kudzaza kusiyana kumeneku.

Onaninso gulu lathu la maphunziro apakanema:

Siyani Mumakonda