The Butt Bible: kulimbitsa mphamvu kumadera ovuta kuchokera kwa Pauline Nordin

Ngati mukuyang'ana maphunziro akulemera kwakunyumba kulimbikitsa minofu ya thupi lonse ndikuchotsa malo ovuta, kulimbitsa thupi The Butt Bible likhala dalitso kwa inu. Pulogalamu yochokera kwa wophunzitsa ku Sweden a Pauline Nordin ikuthandizani kuti mulimbitse minofu ndikusintha thupi lanu popanda kupumira mtima.

Kufotokozera kwamapulogalamu kuchokera ku The Butt Bible Pauline Nordin

Pauline Nordin akukupatsani kuti mugwire bwino ntchito yokonzanso mawonekedwe ake mnyumba ndi The Butt Bible. Ngakhale dzina la pulogalamuyi, musintha osati matako anu okha, komanso thupi lonse. Pauline wakukonzerani zolimbitsa thupi zothandiza kwambiri ndi kulemera kwake komanso zolemera zaulere. Kuchita masewera olimbitsa thupi kudzakudabwitsani ndi masewera olimbitsa thupi osiyanasiyana komanso oyambira, koma angakuthandizeni kukwaniritsa zolinga zazikulu m'kanthawi kochepa.

Tikuthokoza olembetsa athu, Xenia, yemwe adagawana nafe za pulogalamuyi ndikulimbikitsa kuti tiwunikenso makanemawa. Malingaliro mwachindunji pa izi za Xenia mudzawona kumapeto kwa nkhaniyi. Ngati mukufuna kugawana nafe za pulogalamu iliyonse yolimbitsa thupi, chonde tilembereni pagulu la Facebook kapena muzolemba zanu. Tili othokoza chifukwa cha ntchito iliyonse ♥

Pulogalamu ya The Butt Bible imaphatikizapo zolimbitsa thupi zisanu ndi chimodzi, zomwe gawo 3 Thupi lakumtunda ndi 3 Thupi Lotsika. Mudzakhala kawiri pa sabata kuti mugwire ntchito kumtunda komanso kawiri mu sabata - kumapeto kwa thupi. Kawiri pa sabata, mutha kuchita masewera olimbitsa thupi mwakufuna kwawo. Mwambiri, maphunziro osiyanasiyana amakhala milungu 2. Pa mulingo uliwonse womwe mukukhala mukuchita masabata awiri pa kalendala yomalizidwa. Koma ngati mukuwona kuti ndi molawirira kwambiri kuti musokoneze pulogalamuyi, mutha kupereka gawo lililonse a ndi bzanthawi yochulukirapo.

The Butt Bible ndiyabwino kwa iwo omwe angoyamba kumene maphunziro, komanso kwa wophunzira waluso kwambiri. Gawo loyamba la maphunziro limatenga mphindi 20 ndipo timakupatsani masewera olimbitsa thupi omwe amakuthandizani kuthana ndi maphunziro a aliyense. Ndi mulingo uliwonse watsopano wolimbitsa thupi kuwonjezeka pakapita nthawi ndikukhala ovuta kwambiri. Mapulogalamu a Pauline Nordin no cardio ubrani, komabe, ma squat ambiri ndi mapapo, kotero ngati mungavutike ndimfundo za mawondo, maphunzirowa atha kukulitsa vutoli.

Mavidiyo 20 apamwamba kwambiri ntchafu zanu ndi glutes opanda squats ndi kudumpha. Otetezeka pamabondo!

Pulogalamu The Butt Bible & maubwino

Kotero, Baibulo la Butt linabwera Kugwiritsa ntchito makanema 6 kuyambira mphindi 20 mpaka 40. Ndi mulingo uliwonse watsopano kuwonjezera pakukulitsa kuvutaku kumawonjezereka komanso kutalika kwa maphunziro:

  1. Thupi Lotsika (Mzere 1). Pa gawo loyamba la thupi lakumunsi mukuyembekezera squat, mlatho wamatako, UPS yamiyendo, mapapu, ma deadlifts. Kusunga sikofunikira. Maphunzirowa amatenga mphindi 20.
  1. Thupi Lotsika (Mzere 2). Pazochitikazi mupeza squat zambiri zolemera zaulere. Zowonjezeranso zolimbitsa thupi zosiyanasiyana pa Mat ndipo ndizovuta ndi mlatho wokongola. Ulemerero wanu udzaotcha! Training kumatenga mphindi 30, muyenera dumbbell.
  1. Thupi Lotsika (Mzere 3). Kuti muchite izi muyenera kukhala ndi mpando ndi zolimbitsa thupi (mutha kutenga fretboard popanda kulemera kwina). Koma ngati mukuyenera kugwiritsa ntchito ma dumbbells. Pulogalamuyi yawonjezera zolimbitsa thupi (mwachitsanzo ma squat ndi ma deadlifts pamwendo umodzi), ndipo amapatsidwa machitidwe ovuta kwambiri azolimbitsa thupi. Maphunzirowa amatenga mphindi 40.
  1. Thupi Lapamwamba (Mzere 1). Pa gawo loyamba la thupi lakumtunda limachita izi: hyperextension pansi, benchi ndikukweza mikono yamapewa, kukoka zopumira kumbuyo, kusiyanasiyana kwa ma pushups ndi zochitika zochepa pansi kuti zikhungule. Mufunika ma dumbbells awiri. Maphunzirowa amatenga mphindi 20.
  1. Thupi Lapamwamba (Mzere 2). Pa gawo lachiwiri, zolimbitsa thupi zimakhala zovuta kwambiri, mwachitsanzo, hyperextension imachitidwa ndi ma dumbbells, amawonjezeranso kusintha kosavuta kwa kukankha-UPS. Komabe, ma drill ena, motero, ndiabwino kuti atenge zolemera. Training kumatenga mphindi 30, muyenera awiri awiriawiri dumbbells.
  1. Thupi Lapamwamba (Mzere 3). Kuti mumalize gawo lachitatu mufunika ma dumbbells awiri ndi mpando. Mupitiliza kugwira ntchito yokweza minofu ya manja, mapewa, kumbuyo ndi khungwa. Maphunzirowa amatenga mphindi 40.

Ubwino kulimbitsa thupi The Butt Bible:

  • Zovutazo zimaphatikizapo zolimbitsa thupi zolimbitsa thupi zamagulu onse amtundu.
  • Mudzafunika zosachepera: pamlingo wachitatu wokha, adawonjezera mpando ndi zolimbitsa thupi (za thupi lotsika).
  • Makamaka amapereka masewera olimbitsa thupi: monga maziko, ndi kudzipatula.
  • Mu maphunziro ndi pafupifupi palibe cardio.
  • Kupanga kalendala yamasabata asanu ndi limodzi.
  • Chifukwa cha kuchuluka kovuta, mupita patsogolo pakapita nthawi.
  • Ngati simukufuna kuyendetsa zovuta zonse, mutha kutenga makanema apadera kumtunda ndi kumunsi kuphatikiza mapulogalamu awo.

Maganizo a pulogalamu ya The Butt Bible yochokera kwa owerenga Xenia

“Masiku angapo apitawa adamaliza pulogalamu yodabwitsa iyi (gawo lililonse lidachitika pasanathe milungu itatu) ndipo osangalala kwambiri ndi zotsatira zake. Ndikuganiza kuti aliyense wa ife nthawi zina amakumana ndi vuto mukamatuluka thukuta, ndipo mozungulira ndikunena kuti mwapambana, koma inu nokha pagalasi simukuzindikira.

Tsopano, The Butt Bible ndiye pulogalamu yoyamba, kenako zotsatira zake, ndiko kuti pankhope (chabwino, ndiye kuti, m'malo ena a thupi): sabata iliyonse ndimayang'ana pagalasi ndikuwona momwe chiwerengero chikusintha kukhala chabwino.

Kuphatikiza apo, zotsatira zake zimawoneka pachidutswa chonse, osati makamaka kumatako (matako) monga momwe mungaganizire ndi mutuwo) Charming Pauline Nordin wapanga pulogalamu yake kuti thupi lanu lonse lilandire yunifolomu, katundu wapamwamba, ndipo ndizabwino.

Kwa ine ndekha, bonasi yayikulu inali yayikulu kwambiri Analimbitsa mimba yakumunsi. Ndipo Pauline anali mphunzitsi woyamba yemwe adandipangitsa kuti ndizikakamiza-UPS, koma ngakhale Jill wamkulu komanso wowopsa panthawiyo adalephera :)

Za chakudya, ndimamatira PP tingachipeze powerenga: idyani kasanu kapena kasanu ndi kamodzi patsiku magawo ang'onoang'ono a nyemba, bere la nkhuku, masamba, kanyumba tchizi, buckwheat, zipatso. Kuyambira lokoma - marshmallows m'mawa. Lamlungu ndi kupumula kuchakudya, kubera kukhuta, Lolemba - kachiwiri pa PP :)

Ngati wina andifunsa ngati ndingavomereze kulimbitsa thupi The Butt Bible, ndiyankha - Inde, Inde, Inde ndi Inde kachiwiri! :) Gwirizanani ndi Pauline ndikukhala okongola! ”

Ndiponso, tikuthokoza Ksenia chifukwa cha malingaliro abwino ophunzitsira Pauline Nordin. Muyenera kuyesa Butt Bible, ndipo onetsetsani kuti mukugawana ndemanga zanu patsamba lathu.

Onaninso: Kusankhidwa kwambiri: Zochita 50 zokhala ndi fitball slimming.

Siyani Mumakonda