Zolimbitsa thupi zazifupi 10 zapamwamba zolimbitsa thupi lonse kuchokera ku Blogilates

Kuyang'ana kulimbitsa thupi kwapamwamba kwamphamvuzomwe zingakuthandizeni kumangitsa thupi ndikulipangitsa kukhala lochepa komanso lowoneka bwino? Tikukupatsirani mapulogalamu othandiza thupi lonse kuchokera kwa wolemba njira ya youtube Blogilates! Casey Ho wapanga masewera olimbitsa thupi otetezeka kutengera Pilates kuti achotse madera ovuta.

Chifukwa chiyani mungakonde kulimbitsa thupi kwakanthawi kochepa kwa Blogilates-based Pilates?

  • Casey amapereka Ho katundu wotsika kwambiri, yomwe ili yotetezeka pamalumikizidwe anu.
  • Zolimbitsa thupi ndizochepa kwambiri, kotero mutha kusangalala nazo ngakhale mutakhala ndi nthawi yochepa yolimbitsa thupi.
  • The akufuna pulogalamu yoyenera onse woyambitsandi wophunzira wodziwa.
  • Masewerowa adzakopa amayi achichepere omwe sangathe kuchita masewera olimbitsa thupi kwa mphindi zopitilira 20 nthawi imodzi.
  • Pogwiritsa ntchito zomwe mukufuna kuchita, mutha kuthana ndi vuto lalikulu pamiyendo, mikono, m'mimba ndi matako.
  • Zochita zonse zimatengera Pilates. Kumbali imodzi iwo ndi omveka bwino komanso opezeka, ndipo kumbali ina ndi othandiza kwambiri.
  • Kwa maphunziro, inu safuna zida zina! Kupatula kanema imodzi pomwe Casey amagwiritsa ntchito gulu lotanuka.
  • Mutha kubwereza zolimbitsa thupi zomwezo mumtundu wa 2-3, kapena kuphatikiza ochepa ngati mukufuna kutenga mphindi 30-60.
  • Zochita zomwe zikufunsidwa zidzakuthandizani kuti minofu ikhale yabwino popewa kupweteka kwa msana.

 

Zolimbitsa thupi 10 zazifupi kuchokera ku Blogilates

1. Kulimbitsa Thupi Kuwonda Kwa Oyamba (Mphindi 15)

Kulimbitsa thupi kumeneku kumaphatikizapo zochitika zoyambira za Pilates: "zana", kukweza miyendo pa atolankhani, mlatho wa gluteal, Superman. Pulogalamuyi ndiyabwino kwa oyamba kumene komanso omwe amangodziwa kalasi ya Casey Ho.

Kulimbitsa Thupi | POP Pilates kwa Oyamba

2. Slim 'n Sculpt: Oyamba a POP Pilates (10 minutes)

Ichi ndi gulu lina la zochitika za Pilates kwa oyamba kumene. Pazochita izi mudzamva kupsinjika m'mimba ndi matako, koma mbali zina za thupi popanda chidwi sizikhala. Mukuyembekezera "zana", mlatho wa gluteal, lumo pamapazi ndi zolimbitsa thupi zosavuta za manja.

3. Ma Pilates Onse a Thupi: POP Pilates (Mphindi 10)

Mu theka loyamba la pulogalamuyi, mphunzitsi wakonzekera masewera olimbitsa thupi pa thabwa. Mu theka lachiwiri la masewera olimbitsa thupi mudzachita kumbuyo, mwakhama kuphatikizapo ntchito ya m'mimba minofu ndi miyendo.

4. Kulimbitsa thupi kwa Bikini: Swimsuit Slimdown Series (8 mphindi)

Mphindi yaifupi ya 8 ya madera ovuta, omwe amaphatikizapo masewera olimbitsa thupi kumbuyo, m'malo a chingwe ndi anayi onse. Pulogalamuyi ndi yachangu, koma yothandiza kwambiri.

5. Kulimbitsa Thupi Lokongola la Pilates (Mphindi 10)

Zochitazi zimachitidwa ndi tepi yotanuka yomwe imatha kugulidwa pafupifupi sitolo iliyonse yamasewera. Zovutazo zimaphatikizapo masewero olimbitsa thupi kumtunda, kuchokera ku zochitika za mwendo Casey anaphatikizapo kukweza miyendo yokhayo kumapeto kwa pulogalamuyo.

6. Kulimbitsa Thupi Lonse: POP Pilates (Mphindi 12)

Mu theka loyamba la pulogalamuyo mudzachita masewera olimbitsa thupi mumalo a chingwe ndi kukankha-UPS. Kenako Casey amapereka masewera olimbitsa thupi pamimba, miyendo ndi matako omwe amathamanga kumbuyo.

7. The Ultimate Hot Body Workout (Mphindi 15)

Zochita izi zidzakuthandizani kugwira ntchito pamimba, matako, mikono ndi ntchafu zamkati. Mukuyembekezera zochitika zotsatirazi: crunches, gluteal mlatho, lumo, hyperextension.

The ULTIMATE Hot Body Workout for Flat Abs, Slim Inner ntchafu, Perky Butt & Toned Arms

8. POP Pilates: Muffintop Massacre (15 minutes)

Pulogalamuyi imadzipereka kwambiri kugwira ntchito pa minofu ya oblique ndi ntchafu zakunja. Mukuyembekezera kupinda, kupotoza kumbali yake, kukweza mwendo ndi thupi kumbali. Zolimbitsa thupi zovuta zimakhalanso zothandiza pakusema m'chiuno.

9. POP Pilates: Bwerani Mukhale Okwanira (Mphindi 17)

Ndipo izi zidzagwira ntchito bwino minofu ya matako ndi maburashi am'deralo. Choyamba, muzichita masewera olimbitsa thupi, ndiyeno muzichita masewera olimbitsa thupi pambali (kukweza mwendo ndi pindani) ndipo pamapeto pake kanyumba kakang'ono ka m'mimba kumbuyo.

10. Momwe Timamvekera POP Pilates (Mphindi 10)

Muzochita izi mudzapeza matabwa osiyanasiyana ndi machitidwe a malamulo osasunthika omwe angakukakamizeni kugwira ntchito thupi lanu lonse, koma makamaka minofu ndi matako.

Bonasi POP Pilates ndi Tony Horton (8 mphindi)

Ndipo ngati bonasi tikukupatsirani pulogalamu yochokera kwa Casey Ho, yopangidwa molumikizana ndi Tony Horton, woyambitsa wotchuka wa nyumba ya P90x! Kulimbitsa thupi kwakukulu kochokera ku Pilates kwa minofu ndi matako.

Onaninso:

Kwa oyamba kumene, masewera olimbitsa thupi ochepa

Siyani Mumakonda