Kanema kanthawi kochepa kwambiri ka 14 kosindikizira komanso khungwa kuchokera pachiteshi cha youtube cha POPSUGAR

Posachedwa patsamba lathu limafotokoza mwachidule mphindi 10 zolimbitsa thupi zama glutes, zomwe zimayimiridwa pa youtube channel POPSUGAR. Koma ngati mukufuna kukonza matako anu, komanso limbitsani mimba, ndikupatseni a Kanema wapamwamba kwambiri wamatako ndi miyendo kunyumba.

Mapulogalamu omwe amapangidwanso ndi gulu la POPSUGAR. Ubwino waukulu wamaphunziro ndi njira iyi ndi kusiyanasiyana kwa ophunzitsa ndi maluso, chifukwa chake aliyense adzatha kupeza malo abwino.

Gawo lalikulu la mapulogalamu otsatirawa limabweretsa wophunzitsa olimbitsa thupi a Anna Renderer. Kuphatikizanso ndi ena ophunzitsa otchuka ku Hollywood, ambiri omwe ali aphunzitsi apadera a nyenyezi zamalonda akuwonetsa. Ntchito zonse zolimbitsa mphindi 10. Sankhani kanema woyenera wosindikiza kunyumba ndikuyamba kuchita masewera olimbitsa thupi pompano!

Mavidiyo apamwamba a abs kunyumba

1. 10-Minute Flat Abs Workout (Anna Wopereka)

Pulogalamuyi ikuthandizani kulimbitsa minofu yam'mimba, kumbuyo, m'chiuno. Wophunzitsa amapereka masewera olimbitsa thupi 12, onse ali pansi. Mutha kupanga ma module angapo m'malo osiyanasiyana, chifukwa zomangira ndi chimodzi mwazambiri Njira zothandiza kulimbitsa corset ya minofu. Simusowa zida zowonjezera, koma zokutira pansi. Kanemayo ndi wa atolankhani kunyumba ndikofunikira kumaliza maola ophunzitsira.

2. Msasa wa Bikini Belly Boot - Mphindi 10 Kufikira (Anna Renderer)

Pulogalamu ya Bikini Belly Boot Camp imaphatikizapo zolimbitsa thupi zomwe zimayang'ana pamimba. Mutha kupeza masewera olimbitsa thupi ochulukirapo, magawo a Cardio kuti muchepetse kagayidwe kake ndi mafuta oyaka, ma crunches olimbitsa minofu ya m'mimba ndi kukweza mwendo kwa katundu wowonjezera pachimake. Maphunzirowa ndi wolimba kwambiri, itha kuyendetsedwa ngakhale ngati ntchito yodziyimira payokha. Kusunga sikofunikira.

3. 10-Mphindi XNUMX Zolimbitsa Thupi Pamimba (Ashley Bordon)

Kanema waufupi wosindikizira kunyumba motsogozedwa ndi wophunzitsa zolimbitsa thupi Ashley Bordon adzakuthandizani kuyesetsa kulimbitsa minofu yam'mimba. Mukuchita masewera olimbitsa thupi 9, pakati pawo thabwa, Cobra, kupotoza, Superman. Misonkhanoyi idachitikira pansi mozungulira komanso ndiyabwino kwambiri kwa oyamba kumene. Kusunga sikofunikira.

4. 10-Minute Flat Belly Workout Kulimbitsa ndi Kuwona (Anna Renderer)

Ndi kanemayu kwa atolankhani simumangolimbitsa mimba yanu ndikulimbitsa maziko anu onse. Kwa makalasi mudzafunika mbale zamapepala kapena nsalu wamba zomwe zimatsetsereka pamwamba. Zowonjezera kukana kudzakuthandizani kugwiritsa ntchito minofu yambiri komanso kuchita masewera olimbitsa thupi moyenera. Zochita "zosuntha" ma curls osinthana olimbitsa minofu yam'mimba.

5. Menyani Belly Bloat Ndi Maminiti 10 a Yoga (Travis Eliot)

Ngati mumakonda yoga, yesani makanema atolankhani kunyumba, omwe amapangidwa kutengera yoga. Amaphunzitsa akatswiri pa yoga ndi zaka zambiri, Travis Eliot, abwenzi athu pamapulogalamu a Yoga Collective. Pakati pa pulogalamu ya mphindi 10, mupeza zotchuka komanso zothandiza asana kulimbitsa khungwa. Maphunziro amachitika mwakachetechete ndi mawonekedwe osiyanasiyana, osafunikira.

6. 10-Minute Ab-Scumbing Workout (Idalis Velazquez)

Pulogalamu 10-Minute Ab-Sculpting Workout ndiwotchuka waku America wophunzitsa kulimbitsa thupi Idalis Velazquez. Zimakupatsani zovuta zamagetsi, zomwe kuphatikiza kulimbitsa minofu yam'mimba ndi kumbuyo mudzachita Zochita za Cardio kuwotcha mafuta pamimba ndi thupi lonse. Mukuyembekezera kudumpha kwakukulu, matabwa okhala ndi kulemera kowonjezera, squats ndi kupindika. Kwa makalasi mudzafunika dumbbell imodzi.

7. Pilates Ab Workout, Tanthauzirani Mzere Wanu (Juliet Kaska)

Pilates ndi imodzi mwazochita zabwino zolimbitsa corset yaminyewa. Kuchita masewerawa kwa mphindi 10 kuchokera kwa wophunzitsa "nyenyezi" a Juliet Kaska omwe angakuthandizeni kumitsani pamimba ndikuchepetsa mbali. Zochita zonse zili pansi, phunziro limatha ndikutambasula. Kwa mapulogalamu Pilates Ab Workout simusowa zida zowonjezera.

8. 10 Minute Abs ndi Core Workout Popanda Crunches (Anna Renderer)

Ndipo kanema iyi ya mphindi 10 yosindikizira kunyumba ndiyathunthu wopanda zopindika! Maphunziro amapangitsa chidwi makamaka kwa iwo omwe sakonda zovutirapo ndipo akufuna njira ina. Pulogalamu yonseyi imachitika pa Mat, limodzi ndi masewera olimbitsa thupi kumbuyo, mudzapanga thabwa, Superman, kukweza manja ndi miyendo pamapazi onse anayi. Mutha kuvutitsa zochitikazo, ngati theka loyamba la kalasi achite masewera olimbitsa thupi ndi mipira yazachipatala. Komabe, aphunzitsiwo amawonetsa malowa popanda mindandanda.

9. 10-Minute Barre Abs kulimbitsa thupi (Jake DuPree)

Kanemayo ndi wa atolankhani kunyumba wophunzitsira aphunzitsi a barnych Jake DuPree. Pulogalamuyi imagwiridwa bwino kwambiri pantchito ndikofunika kukhala ndi mpira, koma ndikuwonetseranso masewera olimbitsa thupi komanso popanda mpira. Zovuta zamangidwa machitidwe ochokera ku Pilates, pali zosintha zosangalatsa komanso zoyambirira. Maphunziro ayenera kukhala ovuta kwa oyamba kumene.

10. Zida Zabwino Kwambiri ndi Ma Workout a Akwatibwi (Anna Renderer)

Aliyense amene akufuna "kupha mbalame ziwiri ndi mwala umodzi", atha kusankha pulogalamu ya mphindi 10 ya Best Toned Arms ndi Abs. Mudzagwira ntchito osati kungopanikizika komanso kulimbitsa mikono ndi mapewa, komanso kuwotcha mafuta chifukwa cha mafuta owotcha ma aerobic. Mudzachita kukankhira-UPS, kuchita zopindika ndi zokongoletsa, kudumpha ndikupanga mapapu. Kuchita masewera olimbitsa thupi kumafuna mphamvu, koma kothandiza. Kufufuza simukufuna.

11.Zolimbitsa thupi za Yoga Core (Todd McCullough)

Njira ina ndi yoga yamagetsi yolimbitsa makungwa imapereka katswiri wazolimbitsa thupi Todd McCullough. Pulogalamuyi ipatsa chidwi kwa onse okonda yoga ndi Pilates. Chiwerengero chachikulu cha matabwa ndi malo amodzi ikuthandizani kulimbitsa minofu ndikupanga makina osindikizira olimba. Kwa makalasi sangafunikire zida zowonjezera, Mat.

12. 10-Minute Core Workout (Anna Wopereka)

Izi ndizovuta zomwe zimaphatikizapo zolimbitsa thupi kulimbikitsa kutumphuka konseko, osati minofu ya m'mimba yokha. Kalasilo liyambira pomwe wagalu akuyang'ana pansi komanso thabwa, kenako mudzachita masewera olimbitsa thupi onse anayi ndi kumbuyo kwake. Gawo laling'ono la cardio lithandizira kukweza kugunda kwa mtima ndikuwotcha mafuta. Pulogalamuyi imathera ndi kupindika m'mbali ndi kukweza mwendo pamalo oyimirira. Kusunga sikofunikira.

13. The Ultimate Ab kulimbitsa thupi kwa Bikini Wanu Skimpiest (Anna Renderer)

Iyi ndi kanema wina wosindikizira kunyumba komwe mungafune kusuntha pamwambaMwachitsanzo, zidutswa za nsalu. Ndizosavuta: mumphindi 10 mupeza zolimbitsa 5 munjira ziwirizi. Mudzagwira ma crunches, kukweza mwendo, masikono pansi ndi masewera olimbitsa thupi. Maphunziro ndiwosintha, chifukwa chamaphunziro, muyenera kungogwiritsa zida kuti muziyenda.

14. Class Fusion Class Kuchokera ku Exhale (Lindsey Arotin)

Kanema wa abs kunyumba kuchokera kwa mlangizi wa yoga Lindsey Arotin adzakuthandizani kuti mukhale olimba mothandizidwa ndi ogwira ntchito Zochita za yoga ndi Pilates. Mupeza zolimbitsa thupi 20 mumphindi 10! Ndipo sikuti mumangolimbikitsa vuto lanu komanso kuti musinthe thupi lonse. Kwa makalasi mufunika Mat ndi ma dumbbells owala (1 kg).

Komabe, kumbukirani kuti muchepetse m'mimba, sikokwanira chochita ndi makanema operekedwa kunyumba kwa atolankhani. Onetsetsani kuti mukuwona kusowa kwa zakudya zophunzitsira komanso kuphunzitsa thupi lonse. Kuti muchepetse thupi m'mimba mokha, thupi limataya mafuta wogawana m'malo onse. Werengani zambiri za izi m'nkhaniyi: Momwe mungachepetsere kwanuko?

Kwa oyamba kumene, kuwonda, Mimba