Mavidiyo 20 apamwamba omwe ali ndi zotanuka zochokera pamakochi osiyanasiyana pa youtube

Elastic tepi ndi chida chabwino cholimbikitsira minofu, kuwongolera mawotchi komanso kupanga taut. M'mbuyomu tidalemba nkhani yokhudza maubwino, magwiridwe antchito ndi mawonekedwe ogwiritsira ntchito tepi yotanuka. Zida zamasewera izi zikuchulukirachulukira chifukwa cha kuphatikizika kwawo, kupepuka komanso kutsika mtengo.

Tikukupatsirani makanema apamwamba 20 aulere okhala ndi tepi yotanuka kuchokera kumayendedwe osiyanasiyana a youtube. Posankha zoyenera kuchita adzatha kudzipeza ngati oyamba ndi ophunzira apamwamba. Nthawi zambiri gulu la mphira lomwe limagwiritsa ntchito Pilates: limatha kukuthandizani kuti muwonjezere kusuntha komanso kupsinjika m'malo ovuta. Komanso, mtundu uwu wa expander amagwiritsidwa ntchito pophunzitsa mphamvu magulu onse a minofu.

Kanema wapamwamba kwambiri wokhala ndi gulu lotanuka pa youtube

1. Booty Brigade! Kuchita masewera olimbitsa thupi bwino kunyumba (mphindi 10)

Ngati simunakhale wokonda maphunziro abwino a youtube channel blogilates, ndi nthawi yoti muyambe. Maphunziro a olemba Cassey Ho amapereka mwachidule koma zothandiza kwambiri kanema wokhala ndi gulu lotanuka la glutes. Pulogalamuyi ili pansi kwathunthu ndipo idzakhala yowonjezera kwambiri pazolimbitsa thupi zanu.

Booty Brigade! Zabwino kwambiri kunyumba zolimbitsa thupi!

2. Maseŵera olimbitsa thupi a Pilates Mphindi 30 Zolimbitsa Thupi Lonse Lathunthu (Mphindi 30)

Makanema ogwira mtima okhala ndi gulu lotanuka amaperekanso wophunzitsa pa youtube a Jessica Smith. Chimodzi mwa izo ndi Pilates Total Body Workout. Pulogalamuyi ya theka la ola la Pilates, yomwe imachitidwa mwakachetechete, ndipo imaphatikizapo kusamala kuphunzira magulu onse a minofu: mikono, mapewa, chifuwa, ntchafu, matako, mimba ndi kumbuyo. Gawo loyamba layima, mu theka lachiwiri mudzachita masewera olimbitsa thupi ndi tepi yomwe ili pansi.

3. Denise Austin: Power Zone Metabolism Booster (Mphindi 10-25)

Katswiri wophunzitsira kuwonda Denise Austin adapanga mwapadera Power Zone Metabolism Booster, kotero mutha kuwotcha mafuta ndikukonza madera onse ovuta. Tidawunikanso zolimbitsa thupi izi ndi tepi yotanuka kuchokera ku Denise, kuti mutha kupeza tsatanetsatane wa pulogalamuyi. YouTube ili ndi magawo atatu azovutazi, tikupangira kuti muyese onse:

Denise Austin: Kuwotcha Kwamphamvu Kwa Cardio Workout

4. Zolimbitsa Thupi Zam'mwamba-Pansi za Pilates Zolimbitsa Thupi Mphindi 30 (Mphindi 20)

Uku ndikulimbitsa thupi kwakanthawi kokhala ndi tepi yotanuka kuchokera mu kanema wa Upside-Down Pilates, omwe specializiruetsya ku Pilates. Phunziroli lili pansi, mudzachita mayendedwe apamwamba a Pilates, koma pogwiritsa ntchito chowonjezera. Mu pulogalamuyi makamaka bwino anagwira pachimake minofu. Mudzawona kusiyanasiyana kosangalatsa kwa crunches, Superman, matabwa am'mbali ndi tepi. Chonde dziwani kuti njira iyi Pilates idayika makanema angapo okhala ndi gulu lotanuka.

5. Ntchito Yolimbitsa Thupi Yolimbana ndi Band - Gulu Lapamwamba la Thupi ndi zolemera (Mphindi 27)

Ngati mukufuna kutchuka kuti mugwire ntchito kumtunda, yesani kanemayo ndi tepi yotanuka kuchokera kwa mphunzitsi Linda Wooldridge. Mudzachita masewera olimbitsa thupi pamapewa, mikono, chifuwa ndi kumbuyo. Mbali ya pulogalamuyi: zambiri mwazolimbitsa thupi zomwe zachitika nthawi imodzi ndi dumbbell, ndi lamba. Izi zidzathandiza kugwiritsa ntchito bwino magulu onse a minofu popanda kupatula.

6. Limbani & Limbani ndi Gulu la Resistance Band (Mphindi 13)

Kulimbitsa thupi koyambirira komanso kothandiza kwambiri pamagawo ovuta kumapereka njira ya Cosmo Body. Iwo analenga mavidiyo atatu okhala ndi gulu lotanuka: kwa dzanja, mimba ndi matako. Maphunziro amatenga mphindi 13 koma mukawaphatikiza kukhala gawo limodzi, mudzalandira pulogalamu yonse ya mphindi 40.

7. Pangani Zida Zabwino Kwambiri: Kulimbitsa Thupi Kwa Mphindi 20 Kwachilengedwe (Mphindi 20)

Pangani Booty Bwino ndi kanema winanso wokhala ndi tepi yotanuka kuchokera kwa mphunzitsi Jessica Smith. Amapangidwa makamaka kuti apititse patsogolo matako, kuchotsa cellulite ndi sagging. Zina mwazochitazo zimachitika moyima, zina zopingasa. Kulimbitsa thupi kwabwino kuchokera kuzinthu izi kudzapeza minofu ya m'chiuno.

8. Kulimbitsa Thupi Lonse Kulimbana ndi Magulu (Mphindi 13)

Ngakhale ovina amagwiritsa ntchito riboni yotanuka pophunzitsa. Kanema wa kanema JJ Dancer wakukonzerani vidiyo yayifupi yokhala ndi chowonjezera mphira kwa minofu kamvekedwe. Theka loyamba la gawo lililonse layima: mudzachita masewera olimbitsa thupi kumtunda. Mu theka lachiwiri mudzachita masewera olimbitsa thupi a ntchafu ndi matako pa Mat.

9. Ange”s Pilates Theraband Workout (Mphindi 30)

Kanema wa kanema wa Ange's Pilates, akatswiri a Pilatessindikanatha kuchita nawo masewera olimbitsa thupi ndi gulu lotanuka. Ndi pulogalamu ya Theraband Workout mudzayesetsa kukulitsa mphamvu za minofu ndi kamvekedwe ka thupi. Theka loyamba la kalasi layima ndipo theka lina lili pansi.

10. Tracey Mallett | Kulimbitsa Thupi Lolimba: Kutaya Belly Flab (Mphindi 10)

Mwachidule phunziro kwa matako wokhala ndi mphira amaperekedwa ndi mphunzitsi wotchuka Tracy mallet. Pulogalamuyo kwathunthu pansi, mudzakhala kuchita masewera anayi anayi, kumbali yake, kumbuyo, kuwongolera matako awo Cycling komanso ntchafu ndi pamimba.

11. Denise Austin: Integrated Pilates Workout Pamwamba ndi Pansi pa Thupi (7 minutes)

Mtundu wake wa Pilates wokhala ndi tepi yotanuka adapangidwa komanso Denise Austin. Phunziro lalifupi la thupi lapamwamba ndi lapansi lidzakuthandizani mwachangu komanso mosatekeseka kugwira ntchito pazigawo zovuta. Pulogalamuyi imadziwika ndi kubwerezabwereza kochepa, koma kusuntha kosiyanasiyana.

12. Kulimbitsa Thupi Lokongola la Pilates (Mphindi 10)

Thupi Lokongola la Pilates Workout - iyi ndi kanema wina wokhala ndi gulu lotanuka kuchokera pamabulogu amakanema. Cassey Ho, katswiri wa Pilates, wakukonzerani masewera olimbitsa thupi osavuta pansi, omwe amaphatikizapo masewera olimbitsa thupi kumadera onse ovuta. Kanemayo wapeza kugunda kwa 350, yesani.

13. Mphindi 30 Zolimbitsa Thupi za Pilates ndi Thera-band

Channel Ange's Pilates, yomwe tatchula pamwambapa, mutha kupeza kanema wina wokhala ndi gulu lotanuka. Ubwino konzekerani phunziro pansi kudzakuthandizani kugwira ntchito pa minofu ya thupi ndikukoka chithunzicho. Maphunziro amachitidwa motsindika pa minofu.

14. Theraband Kulimbitsa thupi kwathunthu (Mphindi 10)

Zolimbitsa thupi ziwiri zazifupi za mphindi 10 zokhala ndi bandi zotanuka zimapereka njira Joy of Movement Fitness Solutions. Vidiyoyi idzakopa anthu amene sakonda kukambitsirana kosafunikira m’kalasi. Sipadzakhala zofotokozera ndi zokambirana, koma masewera motsatizana ndi stopwatch. Mu pulogalamu iliyonse mudzapeza Zochita 19 zosiyanasiyana ndi kupuma pang'ono masekondi 15 pakati pa ma seti.

15. Resistance Band Pilates Mat Workout (Mphindi 30)

Quality maphunziro a Pilates ndipo amapereka njira Rivercity Pilates. Phunziro lagona pansi, mudzachita masewera olimbitsa thupi pang'onopang'ono. Kulemera kwakukulu kudzakhala ndi minofu, matako ndi chiuno. Pulogalamuyi ndiyabwino kwa oyamba kumene, kuwombera momasuka kwambiri komanso mafotokozedwe ambiri kuchokera kwa mphunzitsi adzakuthandizani momveka bwino komanso molondola kuchita zonse zomwe mwauzidwa.

16. Kulimbitsa Thupi Lalifupi Kwambiri ndi Magulu Otsutsa (7 mphindi)

Ngati simukufuna kuthera nthawi yochuluka pakuchita masewera olimbitsa thupi ndi gulu lotanuka, kanema wa kanema Natalie Jill mungakonde. Kulimbitsa thupi kumangochitika mphindi 7, koma panthawiyo mudzakhala ndi nthawi yogwira ntchito kumtunda ndi kumunsi kwa thupi. Ngati mukufuna kukulitsa chisangalalo, ingotsatirani kanemayu pakanthawi kochepa ndipo mudzalandira pulogalamu yathunthu.

17. Kulimbitsa thupi ndi Thera-Band: Kulimbitsa thupi ndi Corinna Frey (Mphindi 15-20)

Koma ngati mulibe nazo vuto kuchita pansi ndemanga za mphunzitsi mu German, ndiye kuti mudzapindula ndi njira ya youtube HappyAndFitFitness. Coach Corinna Frey amapereka kanema wokhala ndi gulu lotanuka la kumtunda kwa thupi, m'munsi ndi pamimba. Lowani nawo pulogalamu yathunthu kapena ingotsatirani kanema:

18. Zolimbitsa thupi za Thera-band (Mphindi 20)

Wophunzitsa njira ina yolimbitsa thupi muchilankhulo cha Chijeremani BodyKiss idapangidwa zolimbitsa thupi ziwiri mwamphamvu kwa mphindi 20 kuti muchepetse thupi ndikuwongolera thupi. Mudzagwira ntchito yolimbitsa minofu, kuchotsa malo ovuta komanso kuwotcha ma calories.

19. Pilates Theraband con (35-45 minutes)

Ngati simukusokonezedwa ndi makalasi achijeremani, mutha kuyesa Pilates kanema ndi tepi zotanuka m’chinenero cha Chispanya. Kulimbitsa thupi kwa mayendedwe a Amaiafit kunachotsa bajeti yokwanira, koma mtundu wamasewera osankhidwa ndi oyenera kumvera. Kuphatikiza apo, mosiyana ndi maphunziro achidule omwe aperekedwa pamwambapa, apa mupeza zolimbitsa thupi zazitali.

20. Theraband Workout: VanessaB Health TV (Mphindi 12-30)

Ndipo pomaliza ndikupatseni magawo awiri ophunzitsira ndi tepi yochokera ku VanessaB Health TV mu Chingerezi. Mapulogalamu amapangidwa kuti awonjezere mphamvu komanso kamvekedwe ka minofu madera omwe mukufuna. Mu pulogalamu yoyamba mudzagwira ntchito pa minofu ya mapewa ndi kumbuyo, yachiwiri ndi minofu ya mikono ndi pamimba.

Lolani kanema aliyense wopangidwa ndi gulu lotanuka akubweretsereni zabwino ndi zotsatira zachangu. Mwayesa pulogalamu? Musaiwale kugawana malingaliro anu mu ndemanga!

Werenganinso: Kanema wapamwamba kwambiri wa 13 wokhala ndi fitball kuchokera kumayendedwe osiyanasiyana a youtube

Kwa kuwonda, Ndi kufufuza

Siyani Mumakonda