Zochita zaposachedwa kwambiri za 18 za ntchafu ndi matako ochokera ku FitnessBlender

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.

Pilates Butt ndi Chiwindi Chotentha - Squat Free Pilates Workout for a Lifted, Round Butt & Toned Thighs

2. Palibe Zida 10 Mphindi Mphindi ndi Ntchafu Kulimbitsa thupi Kunyumba

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

3. Matako & Ntchafu Yophunzitsira Kulimbitsa Miyendo Yaitali Yotsamira

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.

4. Matako & Ntchafu Pilates Barre Blend

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.

5. Kunyumba Kwathunthu Kulimbitsa Thupi

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

6. Pilates mbuyo ndi ntchafu kulimbitsa thupi

Gawo lalikulu la pulogalamuyi limangotenga mphindi 5, nthawi yonse - kutentha ndi mahatchi. Mupeza zolimbitsa thupi zisanu ndi chimodzi zomwe zimachitika motsatira zinayi zonse.

7. Mwendo Slimming Pilates Butt ndi Ntchafu Workout

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.

8. Pilates mbuyo ndi ntchafu kulimbitsa thupi kwa Round mbuyo

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.

Kulimbitsa thupi kwa ntchafu ndi matako kupitirira mphindi 20

9.Maphunziro Oyenerera A Pilates Mwendo

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

10. 5x5x5 Kulimbitsa Thupi la Lean Legs & Glute Toning

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.

11. Barre kulimbitsa thupi kwa ntchafu ndi ntchafu

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

12. Pilates mbuyo ndi ntchafu kulimbitsa thupi

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.

13. Matako & Ntchafu Palibe Squat kapena Lunges Workout

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.

14. Ntchafu Slimming Pilates Butt ndi Ntchafu Workout

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

15. Low Body Pilates Workout: Butt and Thigh Workout

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.

16.Limbitsani Nyamula Kulimbitsa Thupi: Zochita Zoyika Bulu Toning

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

17. Miyendo Yotsamira Yotsamira: Kutupa & Kuyendetsa Ntchafu

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.

18. Palibe Masewera Olimbitsa Mgulu: Squat Free Butt & Thigh Workout

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.

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:

Kulimbitsa thupi pakuchepa kwamphamvu, Miyendo ndi ma glute

Siyani Mumakonda