Zamkatimu
- Kulimbitsa thupi kwa ntchafu ndi matako pasanathe mphindi 20
- 1. Pilates Butt ndi Chiwindi Chotopa: Squat Free Workout
- 2. Palibe Zida 10 Mphindi Mphindi ndi Ntchafu Kulimbitsa thupi Kunyumba
- 3. Matako & Ntchafu Yophunzitsira Kulimbitsa Miyendo Yaitali Yotsamira
- 4. Matako & Ntchafu Pilates Barre Blend
- 5. Kunyumba Kwathunthu Kulimbitsa Thupi
- 6. Pilates mbuyo ndi ntchafu kulimbitsa thupi
- 7. Mwendo Slimming Pilates Butt ndi Ntchafu Workout
- 8. Pilates mbuyo ndi ntchafu kulimbitsa thupi kwa Round mbuyo
- Kulimbitsa thupi kwa ntchafu ndi matako kupitirira mphindi 20
- 9.Maphunziro Oyenerera A Pilates Mwendo
- 10. 5x5x5 Kulimbitsa Thupi la Lean Legs & Glute Toning
- 11. Barre kulimbitsa thupi kwa ntchafu ndi ntchafu
- 12. Pilates mbuyo ndi ntchafu kulimbitsa thupi
- 13. Matako & Ntchafu Palibe Squat kapena Lunges Workout
- 14. Ntchafu Slimming Pilates Butt ndi Ntchafu Workout
- 15. Low Body Pilates Workout: Butt and Thigh Workout
- 16.Limbitsani Nyamula Kulimbitsa Thupi: Zochita Zoyika Bulu Toning
- 17. Miyendo Yotsamira Yotsamira: Kutupa & Kuyendetsa Ntchafu
- 18. Palibe Masewera Olimbitsa Mgulu: Squat Free Butt & Thigh Workout
Posachedwa patsamba lathu zonse zolimbitsa thupi zomwe sizikhala ndi zotsatira zochepa. Mwinamwake mwazindikira kuti mapulogalamu ambiri olimbitsira thupi amamangidwa pamtolo wolemetsa ndi zolimbitsa thupi. Izi zimapangidwa kuti zikuthandizeni kuti mukwaniritse zotsatira zachangu kunyumba opanda zida zochepa.
Komabe, machitidwe oterewa siabwino kwa aliyense: pulogalamu yayikulu imatsutsana pakakhala zovuta zamfundo ndi mafupa, mafinya a varicose ndi mtima kulephera. Ndicholinga choti kuti aliyense aziphunzitsa kunyumba mosatekeseka komanso moyenera, timapereka mapulogalamu ofanana kuchokera kumagulu osiyanasiyana amasewera omwe ali ndi ng'oma zochepa. Lero mupeza zolimbitsa thupi zabwino kwambiri za 20 za ntchafu ndi matako kuchokera ku FitnessBlender.
Chifukwa chake, ndani angakwaniritse izi zolimbitsa thupi kuchokera ku FitnessBlender:
- aliyense amene akufuna kugwira ntchito ya matako ndi ntchafu
- onse omwe amatsutsana ndi mantha
- oyamba kumene komanso omwe abwerera kulimbitsa thupi atapuma nthawi yayitali (pamenepa, ndibwino kujambula kanema ndi zovuta za "2")
- ngati mumachita masewera olimbitsa thupi FitnessBlender
Pafupifupi mapulogalamu onse omwe akufuna zowonjezera zowonjezera sizikufunika (pokhapokha zitchulidwa padera). Gawo la masewera olimbitsa thupi siliphatikiza kutentha ndi mahatchi. Onetsetsani kuti muwatsatire mopitilira! Kanema wamphindi 5 wamfupi wofunda ndi mafunde kuchokera kwa Kelly ndi Daniel:
- Konzekera: https://youtu.be/iYFKB5fgqtQ
- HitchChizindikiro: https://youtu.be/u5Hr3rNUZ24
Kulimbitsa thupi kwa ntchafu ndi matako pasanathe mphindi 20
1. Pilates Butt ndi Chiwindi Chotopa: Squat Free Workout
- Nthawi: 9 mphindi
- Zovuta: 2
- Osatenthetsa kapena kuzizira
Kulimbitsa thupi kwakanthawi kwa mphindi 9 kwa minofu ya ntchafu ndikukhala opanda squats ndi mapapu. Amadutsa kwathunthu pansi. Mupeza zolimbitsa thupi 7 kwa masekondi 40 iliyonse. Pafupifupi zochitika zonse zimachitika poyimirira pazinayi zonse.
2. Palibe Zida 10 Mphindi Mphindi ndi Ntchafu Kulimbitsa thupi Kunyumba
- Nthawi: Mphindi 10
- Zovuta: 2
- Osatenthetsa kapena kuzizira
Iyi ndi kanema wachidule wa ntchafu ndi matako agawika magawo awiri. Mu theka loyambirira mumayembekezera squats, mapapu ndi kuchepa kwa mtima. Mu theka lachiwiri la masewera olimbitsa thupi pansi pa thupi lotsika.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
Yang'anani kanema iyi pa YouTube
3. Matako & Ntchafu Yophunzitsira Kulimbitsa Miyendo Yaitali Yotsamira
- Nthawi: 11 mphindi
- Zovuta: 2
- Osatenthetsa kapena kuzizira
Ndiko kulimbitsa thupi kwa Barna kwa miyendo yaying'ono yopepuka. Kuti muchite masewera olimbitsa thupi, mufunika thandizo ngati mpando kapena mipando ina. Kulimbitsa thupi konse kumakhala ndi kukweza mwendo ndikusuntha kwamiyendo yayitali komanso yokongola yamiyendo.
Yang'anani kanema iyi pa YouTube
4. Matako & Ntchafu Pilates Barre Blend
- Nthawi: 11 mphindi
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Chida china chachifupi chogwirira ntchito zolimbitsa ntchafu ndi matako. Zochita pansi, makamaka kukweza ndikuchotsa miyendo inayi ndi mlatho. Komabe, mu kanemayu mphindi 10 amapereka zochulukirapo kuposa zolemetsa zazikulu, zovuta zamaphunziro a "3" pamlingo.
Yang'anani kanema iyi pa YouTube
5. Kunyumba Kwathunthu Kulimbitsa Thupi
- Nthawi: Mphindi 13
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Pulogalamuyi ikuphatikiza zolimbitsa thupi za barnie kuti muchite izi mufunika mpando (kapena mipando ina) ngati chithandizo. Ngakhale kulimbitsa thupi kukuwoneka ngati kosavuta, mudzamva minofu yonse yamiyendo ndi matako. Gawo lalikulu la masewera olimbitsa thupi lili pamalo oyimirira.
Makochi TOP 50 pa YouTube: kusankha kwathu
Yang'anani kanema iyi pa YouTube
6. Pilates mbuyo ndi ntchafu kulimbitsa thupi
- Nthawi: Mphindi 13
- Zovuta: 2
- Kutenthetsa ndi Mangirirani mahatchi kuphatikizapo
Gawo lalikulu la pulogalamuyi limangotenga mphindi 5, nthawi yonse - kutentha ndi mahatchi. Mupeza zolimbitsa thupi zisanu ndi chimodzi zomwe zimachitika motsatira zinayi zonse.
Yang'anani kanema iyi pa YouTube
7. Mwendo Slimming Pilates Butt ndi Ntchafu Workout
- Nthawi: Mphindi 15
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Koma uku ndikulimbitsa thupi kwakanthawi kwa mphindi 15 komwe kumaphatikizira zochitika zochepa kwambiri zamataya ndi matako. Mudzapanga mlatho wokongola, kukweza mwendo kumbali zonse zinayi, kusiyanasiyana kwa supermen.
Yang'anani kanema iyi pa YouTube
8. Pilates mbuyo ndi ntchafu kulimbitsa thupi kwa Round mbuyo
- Nthawi: 16 mphindi
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Mphamvu zolimbitsa thupi za Daniel ndikugogomezera minofu ya matako. Pulogalamuyi ili pansi kwathunthu, chifukwa chake zolemetsa pamalowo sizikhala zochepa. Mukuyembekeza kusiyanasiyana kwa zochitika zotsatirazi: mlatho wokongola, Superman, kukweza mwendo pazinayi zonse.
Yang'anani kanema iyi pa YouTube
Kulimbitsa thupi kwa ntchafu ndi matako kupitirira mphindi 20
9.Maphunziro Oyenerera A Pilates Mwendo
- Nthawi: Mphindi 20
- Zovuta: 2
- Mangani mmbuyo
Kulimbitsa thupi kwina kwakukulu komwe kuli kwathunthu pansi motero kumakhala kotetezeka ngakhale kwa anthu omwe ali ndi zovuta zamagulu. Kuphatikiza pa miyendo ndi matako mwazinthu zina zolimbitsa thupi zimaphatikizaponso minofu yapakati. Pali ma 11 olimbitsa thupi komanso ma hitch abwino mthupi lonse.
ZOKHUDZA KWAMBIRI: kuwunikiranso mwatsatanetsatane
Yang'anani kanema iyi pa YouTube
10. 5x5x5 Kulimbitsa Thupi la Lean Legs & Glute Toning
- Nthawi: Mphindi 20
- Zovuta: 3
- Kungotenthetsa
Ntchitoyi imakhala ndi mphindi 7 zokha (pali kudumpha kosavuta) ndi mphindi 13 zolimbitsa thupi pansi m'chiuno ndi matako. Zolimbitsa thupi zimachitidwa pamalingaliro a 5x5x5, omwe ali motere: kasanu kuchita masewera olimbitsa thupi, kenako kasanu kutulutsa kotani kwa zochitikazi ndipo kuzungulira uku kumabwereza kasanu. Zomwe mungapeze zolimbitsa thupi zisanu: kukweza mwendo mbali yanu ndi zinayi zonse ndi Superman.
Yang'anani kanema iyi pa YouTube
11. Barre kulimbitsa thupi kwa ntchafu ndi ntchafu
- Nthawi: 21 mphindi
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Imodzi mwazochita zabwino kwambiri za barnich za ntchafu zazing'ono ndi matako: mudzagwira ntchito mokwanira pamavuto am'munsi. Kwenikweni, pulogalamuyi imaphatikizapo kukweza mwendo kosiyanasiyana poyenda mosunthika. Kuyimirira kwathunthu.
ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri
Yang'anani kanema iyi pa YouTube
12. Pilates mbuyo ndi ntchafu kulimbitsa thupi
- Nthawi: 21 mphindi
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Kuphatikizika kotsika pang'ono kophatikizira ntchafu ndi matako, zomwe zimadutsa pansi. Izi zikutanthauza kuti zidzakhala zotetezeka ngakhale kwa anthu omwe ali ndi mavuto olumikizana ndi mitsempha ya varicose. Kuphatikiza masewera olimbitsa thupi ochokera ku Pilates ndi kusintha kosangalatsa kwa masewera olimbitsa thupi m'malo onse ovuta am'munsi. Mupeza masewera olimbitsa thupi pafupifupi 20.
Yang'anani kanema iyi pa YouTube
13. Matako & Ntchafu Palibe Squat kapena Lunges Workout
- Nthawi: 26 mphindi
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Pulogalamu ina yopanda squats ndi mapapo, yomwe imangokhala ndi machitidwe otetezeka a ntchafu ndi matako. Maphunziro amachitika mu 2 mpaka 8 yabwino kwambiri kuchokera kumachitidwe olimbitsa thupi.
Yang'anani kanema iyi pa YouTube
14. Ntchafu Slimming Pilates Butt ndi Ntchafu Workout
- Nthawi: Mphindi 32
- Zovuta: 3
- Kutenthetsa ndi Mangirirani mahatchi kuphatikizapo
Masewera olimbitsa thupi a ntchafu ndi matako, komabe, ndi minofu yam'mimba imagwiranso ntchito bwino pantchitoyi. Pulogalamuyi ndiyofunikira makamaka kwa iwo omwe amadziwa Chingerezi, monga a Daniel amafotokozera mwatsatanetsatane njira yochitira masewera olimbitsa thupi makamaka ma Pilates.
Nsapato zazikazi za 20 zapamwamba zathanzi
Yang'anani kanema iyi pa YouTube
15. Low Body Pilates Workout: Butt and Thigh Workout
- Nthawi: Mphindi 33
- Zovuta: 2
- Mangani mmbuyo
Olimbitsa thupi lathunthu la ola limodzi la Pilates ntchafu ndi matako, komabe, ndizotsika kuposa kanema wakale. Koma pulogalamuyi ipezeka kwa aliyense! Kuphatikiza apo, Kelly ndi Daniel akuchita maphunziro limodzi, ndikuwonetsanso mtundu wosavuta wa masewerawo.
Yang'anani kanema iyi pa YouTube
16.Limbitsani Nyamula Kulimbitsa Thupi: Zochita Zoyika Bulu Toning
- Nthawi: Mphindi 33
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Ndi maphunziro a Barra ndikugogomezera minofu ya matako. Zimaphatikizapo zochitika zothandiza kwambiri pakukula kwa ansembe anu. Pulogalamuyi yagawidwa mozungulira mobwerezabwereza katatu pamachitidwe 3 mozungulira. Kuti mumalize kulimbitsa thupi kuno muyenera ma dumbbells ndi mpando (kapena nsanja).
Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo
Yang'anani kanema iyi pa YouTube
17. Miyendo Yotsamira Yotsamira: Kutupa & Kuyendetsa Ntchafu
- Nthawi: Mphindi 38
- Zovuta: 3
- Kungotenthetsa
Zochita izi za miyendo yaying'ono komanso matako amtunduwu zili motere. Poyamba mupeza kutentha kwa mphindi 7 ndikulumpha mopepuka. Kenako maphunziro oyambira, omwe amachitika muzochita zolimbitsa thupi 2 mpaka 9 kuzungulira kulikonse. Zochita zimachitika poyimirira komanso pansi.
Yang'anani kanema iyi pa YouTube
18. Palibe Masewera Olimbitsa Mgulu: Squat Free Butt & Thigh Workout
- Nthawi: Mphindi 40
- Zovuta: 3
- Osatenthetsa kapena kuzizira
Ntchito inanso yabwino yochepetsera miyendo ndi matako popanda mapapu ndi ma squat. Mukuyembekezera masewera olimbitsa thupi maulendo 2 kuzungulira kulikonse, koma zolimbitsa thupi ndizosiyanasiyana komanso zabwino, kotero mumphindi 8 mumakhala ndi katundu wambiri pansi.
Yang'anani kanema iyi pa YouTube
Onetsetsani kuti mwaphatikizira zolimbitsa thupi zochepa za ntchafu ndi matako kuchokera ku FitnessBlender mpaka dongosolo lanu lolimbitsa thupi. Mudzachita bwino, koma otetezeka mwamtheradi ku thanzi lanu.
Onaninso zolimbitsa thupi zathu zosagwirizana zochepa:
- Zochita za 14 zotsika kwambiri kuchokera ku FitnessBlender kwa oyamba kumene osadumpha
- Masewera olimbitsa thupi a 8 otsika kwambiri kuchokera kwa oyamba kumene a HASfit osadumpha
- Mavidiyo 10 apamwamba omwe sanakhudzidwe kwambiri ndi ma Pilates m'malo ovuta
- Kuchita masewera olimbitsa thupi kwakanthawi kochepa kochepa kwambiri kwa thupi lonse kuchokera ku Blogilates
Kulimbitsa thupi pakuchepa kwamphamvu, Miyendo ndi ma glute