Ma 13 apamwamba ogwira ntchito mwachidule matako youtube channel POPSUGAR

Mukufuna kuwonjezera ntchito zomveka pamatako, koma osakonzeka kuthera nthawi yochuluka? Timakupatsirani pamwamba bwino kwambiri matako kunyumba kuchokera pa youtube channel ndi POPSUGAR. Maphunziro adzakutengerani nthawi yochepa kwambiri - mphindi 10 zokha, koma zikachitika pafupipafupi, mudzawona kusintha kwabwino pakatha milungu ingapo.

POPSUGAR Fitness ndi amodzi mwamayendedwe odziwika bwino pa YouTube, omwe amapereka kupanga makanema motsogozedwa ndi makochi otchuka. Matako ndi chimodzi mwa mavuto aakulu madera atsikana, choncho amafuna chidwi chapadera ndi ntchito payekha. Mwa mavidiyo omwe ali pansipa mutha kusankha masewera olimbitsa thupi osangalatsa kwambiri a glutes ndikusinthana pakati pawo.

Ambiri mwa mapulogalamuwa ndi mphunzitsi komanso wolemba njira POPSUGAR Anna Renderer. Komanso pakati pa makochi a matako a mphindi khumi ayenera kumvetsera Tracey mallet, Christine ng'ombe, Casey Ho, yemwenso amadziwika kwambiri ku Hollywood dziko la masewera olimbitsa thupi.

Zochita 13 zapamwamba zamatumba kunyumba

1. Kulimbitsa Thumba Kwakukulu kwa Mphindi 10

Pulogalamuyi ikuphatikizapo masewera olimbitsa thupi a glutes: mapapo, mlatho, UPS ndi kukweza miyendo pamiyendo inayi. Pamakalasi mudzafunika ma dumbbells. Mu kanema, pogwiritsa ntchito kulemera kwa dumbbells mapaundi 10 (pafupifupi 4 kg), koma mukhoza kusankha kulemera koyenera. Misonkhanoyi inkachitika mosalekeza. Kuchita masewera olimbitsa thupi kumatako kunyumba Kulimbitsa Thupi Lalikulu Kwambiri kumatsogolera Anna Renderer.

2. Gwirani Mitsinje Yanu Ndi Masewera Athu a Bikini-Butt

Ndipo pulogalamuyi ndi yodziwika kale kwa ife mphunzitsi Cristine Bullock ndiye Mlengi wa Butt Lift complex. Kanemayu adzakopa makamaka kwa iwo amene atopa ndi monotony: Christine amapereka kwambiri masewera oyambirira ndi zachilendo matako. Pali kulumpha, ndi kuvina kumayenda, ndi masewera olimbitsa thupi mu zingwe, ndi zinthu za Pilates. Zochita zonse zimachitidwa ndi kulemera kwa thupi lake popanda zida.

3. Kulimbitsa thupi kwa miyendo ndi matako

izi masewera olimbitsa thupi chifukwa matako kunyumba amayamba ndi squats, mbali, diagonal ndi kuukira wamba. Momwemonso mphindi 5 zoyambirira. Kenako mumasunthira pa Mat ndikuchita masewera olimbitsa thupi kuchokera pamiyendo yonse inayi komanso kumbali. Theka loyamba la kalasiyo limatsogolera Anna Renderer, kenako amasinthidwa ndi makochi May Susi ndi Zelana Montminy.

4. 10-Mphindi Butt Kwezani ndi Blogilates Kuchokera Cassey Ho

Cassey Ho ndi njira yake yolimbitsa thupi Blogilates amadziwika padziko lonse lapansi. Muvidiyoyi 10-Minute Butt Lift imapereka apamwamba kwambiri masewera olimbitsa thupi a Pilates kukonza miyendo ndi matako. Maphunziro onse amachitidwa pa Mat, zowonjezera zowonjezera sizikufunika. Zochita zimakhala zochepa, choncho ndizoyenera kwa iwo omwe amapewa kulimbitsa thupi mopweteketsa mtima. Cassey Ho adzakupambanani ndi njira yake yabwino yochitira makalasi.

5. Kulimbitsa Thupi Kwa Mphindi 10 Kuwotcha Nsapato Kuchokera kwa Sarah Jessica Parker

Uwu ndi kanema wochokera kwa mphunzitsi Sarah Jessica Parker nawonso muyenera kuwaganizira. Pulogalamuyi ikhoza kukhala yokhazikika ogawidwa m'magulu atatu. Mu gawo loyamba mukuyembekezera masewera olimbitsa thupi a cardio kuchokera ku plyometric ndi kickboxing. Mu gawo lachiwiri la masewera olimbitsa thupi kuchokera pa malo a bar. Mu gawo lachitatu - masewera olimbitsa thupi a matako pogwiritsa ntchito zotanuka. Kuchita masewera olimbitsa thupi ndi mphunzitsi wodziwika bwino wa "nyenyezi" Anna Kaiser.

6. Mphindi 10 Pangani Kulimbitsa Thupi Kwabwinoko

Ntchito imeneyi kwa matako kunyumba makamaka za zochitika zodziwika bwino komanso mwachilengedwe: kugwedezeka kwa mapapu, tebulo la mlatho, kutambasula mapazi mu thabwa, squats pa mwendo umodzi. Mupeza zolimbitsa thupi 8 pafupifupi mphindi imodzi iliyonse. Zolimbitsa thupi lonse zimachitidwa ndi kulemera kwa thupi lake popanda zida, komabe, muzochita zolimbitsa thupi muyenera kukhala ndi nsanja ya squats ya mfuti, koma mutha kuchita popanda izo. Phunziroli lidzachitidwa ndi Anna Renderer.

7. Ntchito Yokweza Matako Ndi Yabwino Kuposa Spanx

Wodziwika wina panjira ya POPSUGAR ndi Tracey mallet. The Butt-Lifting Workout imaphatikizapo masewera olimbitsa thupi kuchokera ku Pilates, ballet ndi aerobics. Maphunzirowa ndi okwera kwambiri, komabe, pulogalamuyo ilibe mphamvu. Theka lachiwiri la masewera olimbitsa thupi a matako kunyumba ali pa rug, zinthu zomwe simukusowa.

8. Zochita za Butt, Supermodel Workout

Pa phunziro ili, muyenera zotanuka gulu. Maphunziro ali pa Mat: mudzakweza miyendo kuchokera pamalo osavuta kumbali yake. Mu kanemayu pali masewera olimbitsa thupi osiyanasiyana, koma osankhidwawo ndi abwino kumangirira matako ndi miyendo. Pulogalamuyi ndi mphunzitsi wina wa "nyenyezi" Andrea Orbeck.

9. The Ultimate Bikini Pansi kulimbitsa thupi

The Ultimate Bikini Pansi ndi masewera ena ogwira ntchito matako kunyumba kuti angakope mafani wa masewera olimbitsa thupi. Mupeza masewera 10 osiyanasiyana, kuphatikiza plyometric ndi angapo kumapeto kwa kanema. Theka loyamba limapita pansi, theka lachiwiri lili molunjika. Phunziroli lidzachitidwa ndi Anna Renderer.

10. Ntchito Yolimbitsa Miyendo ndi Matako, Kulimbitsa Thupi Loyembekezera

Maseŵera a miyendo ndi matako opangidwa kuti azigwira pa mimba. Mukuyembekezera kukhala-UPS kosavuta, kukweza mwendo kuchokera pamalo oima ndikugona pansi. Amagwiritsidwa ntchito kwambiri pulsating motion kuti awonjezere katundu. Mutha kuchita masewera olimbitsa thupi ndi zolemera kapena popanda, kutengera maphunziro anu. Pulogalamuyi ndi yabwino osati kwa amayi apakati okha koma kwa onse omwe akufuna kumangitsa miyendo ndi matako. Maphunziro amatsogolera a Sophia Ruiz.

11. PlyoJam Dance Workout: Sexy Butt Workout

PlyoJam ndi yoyaka ntchito ya plyometric kwa matako kunyumba kuchokera kwa coach Jason Layden. Mudzawotcha zopatsa mphamvu, kuchepetsa kuchuluka kwa ntchafu ndikumangitsa matako. Plyometrics ndi imodzi mwazinthu zothandiza zolimbana ndi mafuta owonjezera m'munsi mwa thupi, koma konzekerani kudumpha kudumpha muvidiyo yonseyi. Zida zowonjezera sizifunikira.

12. Mphindi 10 Zolimbitsa Thupi Bikini Miyendo & Matako

Ngakhale dzina la Legs & Butt (miyendo ndi matako), pakulimbitsa thupi kumeneku kunakhudza thupi lonse. Pulogalamuyi inaphatikizapo masewera olimbitsa thupi a aerobic ndi mphamvu, kumene kutsindika kumakhala kumunsi kwa thupi, ndi m'mimba. Mudzafunika ma dumbbells, kanemayo amagwiritsa ntchito kulemera kwa mapaundi 5 (pafupifupi 2 kg). Maphunziro amatsogolera Anna Renderer.

13. Mphindi 10 Zolimbitsa Thupi za Pilates Butt

Njira ina ndi Pilates kwa thupi lanu. Mudzapeza zolimbitsa thupi zambiri pazinayi zonse, kukweza mlatho ndi miyendo kuchokera ku thabwa lakumbali. Pulogalamu yonse imachitika pa Mat, mudzafunika dumbbell imodzi: makochi amagwiritsa ntchito kulemera kwa mapaundi 3-5 (1-2 kg). Kuchita masewera olimbitsa thupi ndi mphunzitsi wina wodziwika bwino Heather Dorak.

Simukuganiza zoyambira? Ndiye ingotsatirani maphunziro mu dongosolo, poona ogwira kwambiri ndi ankakonda kanema. Ngati mukuyang'ana masewera olimbitsa thupi kwambiri kunyumba, mvetserani pulogalamuyo, Leandro Carvalho: Brazil Butt Lift.

Kwa oyamba kumene, kuwonda Miyendo ndi matako