Makanema 15 apamwamba kwambiri ogwiritsa ntchito ntchafu yakunja (ma breeches amderali)

Mafuta pa ntchafu yakunja kapena mu "breeches" amadziwika kuti ndi limodzi mwamavuto akulu a atsikana omwe amagwira ntchito yocheperako ziwerengero zawo. Tikukupatsani masewera olimbitsa thupi a ntchafu yakunja, kudzera momwe mungasinthire mawonekedwe amiyendo ndikukhazikika m'malo ovuta.

NKHANI zolimbitsa thupi za ntchafu yakunja:

  • Chonde dziwani kuti kwanuko ndizosatheka kuonda. Thupi limachepa m'malo omwe timachita masewera olimbitsa thupi.
  • Njira yochepetsera thupi imatheka pokhapokha ndi kuchepa kwa kalori, mwachitsanzo, tikamadya chakudya chocheperako ndi chomwe mumagwiritsa masana.
  • Madera ovuta nthawi zambiri amachepetsa thupi. Atsikana nthawi zambiri amapezeka kumunsi kwa thupi.
  • Zochita kunja kwa ntchafu gawo la kulimbitsa ma quadriceps ndi Sartorius minofu, kuthandiza kulimbitsa ndi kukonza mawonekedwe awo. Koma kuti athetse kwathunthu "makutu" m'chiuno pokhapokha ndi kuchepa Kwathunthu kwamafuta amthupi.
  • Kuti mumvetsetse zolimbitsa thupi mutha kugwiritsa ntchito magulu olimbitsa thupi ndi zolemera za akakolo.
  • Malizitsani kulimbitsa thupi 2-3 pa sabata kwa mphindi 15-30 kuphatikiza mapulogalamu ena mthupi lonse.
  • Mutha kupanga makanema pamtundu wa 2-3 kapena kuphatikiza kulimbitsa thupi kulikonse.
  • Kuchokera pamatumba m'chiuno mudzakhalanso mapulogalamu olimbitsa thupi a plyometric ndi mapulogalamu a ballet.
  • Onetsetsani onani masewera athu osankhidwa ya ntchafu yakunja ndi ma breeches am'deralo: Zochita 30 zapamwamba kwambiri za ntchafu yamkati + dongosolo lokonzekera.

Zolimbitsa thupi za ntchafu yakunja

1. Muzilimbitsa ntchafu yakunja kuchokera ku Blogilates (Mphindi 10)

Imodzi mwa makanema otchuka kwambiri pa ntchafu yakunja imamupatsa aphunzitsi a Casey Ho patsamba lake la YouTube Blogilates. Makalasi ake amatengera masewera olimbitsa thupi ochokera ku Pilates popanga thupi lochepa. Casey adapanga gawo la mphindi 10 lophunzitsira pansi ndi masewera olimbitsa thupi omwe amapangidwa atagona pambali panu.

Kutentha Mofulumira SADDLEBAGS Kuchepetsa! Kulimbitsa Thupi Kwakunja Kwambiri!

2. Muzilimbitsa ntchafu yakunja kuchokera ku PsycheTruth (mphindi 17)

Kuchita masewera olimbitsa thupi moyenera kwa ntchafu yakunja ndi njira ya PsycheTruth. Gawo loyamba la masewera olimbitsa thupi ligona pansi, theka lina likuyimirira. Oyenera ophunzira onse oyamba kumene komanso odziwa zambiri.

3. Muzilimbitsa ntchafu yakunja kuchokera ku PsycheTruth (mphindi 19)

Kulimbitsa thupi kwachiwiri kuchokera pa njira ya youtube PsycheTruth kupita kunja kwa ntchafu kuyimilira kwathunthu ndikuphatikizira kukweza mwendo ndikusunthira kukulitsa magwiridwe antchito a miyendo. Kusunga sikofunikira, koma ngati mukufuna thandizo kuti mulingalire, mutha kutenga mpando.

4. Muzilimbitsa ntchafu yakunja kuchokera ku FitnessBlender (Mphindi 20)

Ngati mukufuna maphunziro ophatikizika komanso omveka bwino a ma breeches oyendera nthambi, ndiye yesani phunziro ili kuchokera ku FitnessBlender. Kelly amapereka magawo osinthasintha a cardio owotchera mafuta ndi zolimbitsa thupi pansi pamiyendo ndikuchotsa "makutu" kunja kwa ntchafu.

5. Muzilimbitsa ntchafu yakunja kuchokera kwa Anelia Skrypnyk (Mphindi 10)

Zochita zolimbitsa thupi kwambiri za miyendo yaying'ono ndi thupi lamatoni zimapereka Anelia Skripnik. Ali ndi pulogalamu makamaka yakunja kwa ntchafu. Kanema yenseyu amachitika pansi ndipo amaphatikizapo ma kick angapo omwe amachitidwa atagona chammbali.

6. Muzilimbitsa ntchafu yakunja kuchokera kwa Linda Wooldridge (mphindi 15-20)

Linda ndi maphunziro apamwamba a barnych ndi mapulogalamu otengera Pilates. Amapereka makanema angapo ama breeches oyendera mphindi 15-20. Onse amathamanga pa Mat ndipo amaphatikizapo kukwera, kutembenuka, ndi kupindika kwa miyendo. Mutha kusankha imodzi mwamapulogalamuwa kapena kusintha pakati pawo

Onaninso:

7. Limbikitsani ntchafu yakunja kuchokera kwa Linda Wooldridge (mphindi 35)

Koma ngati muli ndi gulu lolimbitsa thupi, onetsetsani kuti mukuyesera kulimbitsa thupi kwa ma breeches oyendera madera ndi madera onse amphawi. Mutha kugwiritsa ntchito gulu lolimbitsa thupi, ndipo mutha kumangirira lamba lalitali pamapazi.

8. Limbikitsani ntchafu yakunja kuchokera ku Fitness Sweat Fitness (Mphindi 5)

Ngati muli ndi nthawi yokwanira, mutha kuwonera kanema wamphindi 5 wa ma breeches oyendera kuchokera kwa mphunzitsi wokongola wa Love Sweat Fitness. Zochita zachikale za ntchafu yakunja pansi zidzakuthandizani kugwira ntchito ndi miyendo yanu yopyapyala.

9.Limbikitsani ntchafu yakunja kuchokera ku Joanna Soh Official (10 min.)

Koma ngati mukufuna kulimbikira kuwotcha mafuta, yesani zolimbitsa thupi kuchokera kwa Joanna. Pulogalamu yake imakhala ndi masewera olimbitsa thupi ochokera ku plyometric komanso masewera olimbitsa thupi, chifukwa chake mumalimbitsa minofu ya ntchafu yakunja. Kuchita masewera olimbitsa thupi kumatha kubwerezedwa m'matumba 2-3, ngati mphindi 10 zikuwoneka zosakwanira.

10. Chitani masewera olimbitsa thupi ntchafu yakunja kuchokera kwa Evin Himmighoefer (mphindi 13)

Ichi ndi chochita china pansi chosagogomezera kunja kwa ntchafu kokha, komanso minofu ya matako. Mukachita masewera olimbitsa thupi m'mbali mwa mbali, kugona mozungulira komanso pamakona anayi.

11. Chitani masewera olimbitsa thupi ntchafu yakunja kuchokera ku Megan Mae Fit (Mphindi 7)

Maphunziro achidule, omwe, amaphatikizaponso zolimbitsa thupi zingapo, kuphatikiza kulumpha koyambirira kwa kanemayo.

Kulimbitsa thupi kwa ntchafu yakunja ndi yamkati

Koma ngati mukufuna kugwira ntchito imodzi zamkati ndi zakunja Pamwamba, mverani masankhidwe abwino otsatirawa amalo ovuta.

1. Kuchita masewera olimbitsa thupi ntchafu yakunja ndi yamkati kuchokera ku FitnessBlender (mphindi 38)

Kulimbitsa thupi kwa thupi lotsika kuchokera ku FitnessBlender, kukuthandizani kuti mugwire bwino ntchito miyendo yopyapyala. Pulogalamuyi imaphatikizapo zolimbitsa thupi zabwino kwambiri za glutes, ntchafu yakunja ndi yamkati, yomwe imayimilira ndikuyima pansi. Kusunga sikofunikira.

2. Kuchita masewera olimbitsa thupi ntchafu yakunja ndi yamkati kuchokera ku Tone it Up (Mphindi 13)

Maphunziro ochokera kwa Katrina ochokera ku Tone it Up amaphatikizapo ma squat, mapapu ndi kukweza mwendo komwe kumayimilidwa pansi. Phunziro lalifupi koma lothandiza mkati ndi kunja kwa ntchafu. Mufunika chofufumitsira.

3. Kulimbitsa thupi ntchafu yakunja ndi yamkati kuchokera ku SummerGirl Fitness (Mphindi 12)

Pulogalamuyi mukuyembekezera masewera olimbitsa thupi apakatikati pamavuto omwe ali pansi.

4. Kulimbitsa thupi la ntchafu yakunja ndi yamkati kuchokera ku The Live Fit Girl (7 min.)

Kanema wina wamfupi wokhala ndi masewera olimbitsa thupi a ntchafu yamkati ndi yakunja.

5. Kuchita masewera olimbitsa thupi ntchafu yakunja ndi yamkati kuchokera ku MFit (mphindi 18)

Koma zochitikazi ndizosiyanasiyana, koma pakuchita masewera olimbitsa thupi mungafunike lamba womata ndi mpando.

Ndikukhazikitsa nthawi zonse pulogalamu yomwe ikufotokozedwayi mutha kupangitsa kuti miyendo yanu ikhale yocheperako, yamphamvu, opanda makutu komanso opunduka. Phatikizani kulimbitsa thupi kwa ntchafu yakunja ndi kudya mwanzeru ndipo mudzachita bwino.

Onaninso:

Kulankhula ndi kuwonjezera minofu, Miyendo ndi matako

Siyani Mumakonda