Zamkatimu
Kupweteka m'mafupa ndi vuto lomwe anthu ambiri amakonda kulimbitsa thupi. Izi zimapangitsa kuti aphedwe ya zolimbitsa ntchafu ndi matako: squats wamba ndi mapapo amatha kukulitsa vuto ndi mawondo.
Nanga bwanji ngati ntchito yakumunsi ikuyenera kuchitidwa mwachangu? Tikukupatsani masewera olimbitsa thupi pa YouTube pa ntchafu zanu ndi glutes opanda squats, mapapu ndi kulumpha. Mavidiyo awa akuthandizani kugwira bwino ntchito kumunsi kwa thupi popanda kupsinjika koopsa pamondo. Onetsetsani kuti muwerengenso:
- Zochita zapamwamba 30 za ntchafu yamkati + dongosolo lokonzekera
- Zochita zapamwamba 30 za ntchafu yakunja: momwe mungatsukitsire ma breeches
Ndi kulakwitsa kuganiza kuti kulimbitsa thupi popanda mapapu ndi squats sizothandiza pakupanga miyendo yowonda kwambiri ndi bulu. Yesetsani kupanga makanemawa pafupipafupi ndipo mudzawona zosintha zitangotha masabata 3-4.
Kuonjezera zovuta zolimbitsa thupi zomwe zimalimbikitsa kugula magulu olimba. ndi zolemera za akakolo (0.5 kg ndi pamwambapa). Koma kwa nthawi yoyamba, mudzakhala ndi katundu wokwanira kuchokera kulemera kwa thupi lake popanda kukana kwina.
Kanema kuchokera ku FitnessBlender
FitnessBlender ndiye njira yotchuka kwambiri pa youtube. Apa mutha kupeza mapulogalamu osiyanasiyana m'malo onse ovuta. Ophunzitsa a FitnessBlender amapereka makanema apamwamba a ntchafu ndi matako opanda mapapo ndi squats. Ngati mukufuna kuchita masewera olimbitsa thupi otetezeka mthupi, ndikulimbikitsidwa kuti muyambe ndi makanemawa.
1. Palibe Masewera Olimbitsa Thupi ndi Ntchafu (Mphindi 25)
Mukuchita masewerawa kwa mphindi 25 kwa ntchafu ndi matako popanda inu mupeza masewera olimbitsa thupi pansi, osinthana ndi masewera olimbitsa thupi (kukweza mwendo, kukankha, Mahi). Oyenera pamagulu osiyanasiyana.
2. Squat Free Butt & Thigh Workout (Mphindi 40)
Uku ndikulimbitsa thupi kwina kwakumunsi kopanda nkhawa pamaondo, nthawi yayitali. Magawo adachitika m'malo osiyanasiyana: atayimirira ndikuthandizidwa pampando, atagona chagada, onse anayi, mbali yake, pagalu woyang'ana pansi. Ntchafu ndi matako zimatsimikizika kuti mudzachita masewera olimbitsa thupi!
3. Pilates Butt ndi Tntchafu Kuwotcha Kwaulere (9 min)
izi ndi kanema kochepa ntchafu ndi matako opanda katundu m'mfundo za mawondo zimakwaniritsa bwino zomwe mwaphunzira. Gawo lalikulu lochita masewera olimbitsa thupi ndikupanga kukweza miyendo ndikuyenda pamiyendo yonse inayi, kudalira zigongono.
4. Mwendo Slimming Pilates Butt ndi Chiuno (Mphindi 10)
Pamapeto pa kanema kakang'ono ka matako ndi ntchafu pansi:
Kanema wochokera ku Blogilates
Wolemba blogger wotchuka wa Cassey Ho amapereka makanema ofupikitsa, ogwira mtima a ntchafu zanu ndi ma glute opanda squats ndi mapapu. Zonse ndizokhazikika pazinthu za Pilates ndipo ali pamalo opingasa. Makalasi amatha kukhala ovuta kwambiri, kuwachita ndi zolemetsa pamapazi ake. Mutha kulumikiza zolimbitsa thupi zingapo kuchokera pa tsamba la YouTube la Blogilates pulogalamu imodzi kapena kubwereza mphindi imodzi yokha yopuma mphindi 10 mpaka 3-4 pazolowera zina.
1.Ophunzira Pilates POP Pilates (mphindi 15)
2. Zolimbitsa Thupi Zabwino Kwambiri za 5 (Mphindi 10)
3. Quick Burn Saddlebags Slimdown: Best Outer Thigh (Mphindi 9)
Komanso kanema wotsatira ~ 10 mphindi:
- Kutentha Mwamsanga Mkati Mwa Ntchafu: http://www.youtube.com/watch?v=SdCx8YYesW4
- Ntchafu ndi Ntchafu Kulimbitsa Thupi: http://www.youtube.com/watch?v=HHn-oT3CEF4
- 8 min Bikini Ntchafu Kulimbitsa Thupi: http://www.youtube.com/watch?v=bEQnmWd4D5E
Kanema wochokera kwa Jessica Smith
Jessica Smith amadziwika ndi wake wokondwa komanso wochezeka momwe amaphunzitsira. Mapulogalamu ake atha kufotokozedwa kuti ndiofikirika, ogwira ntchito komanso oyenera ophunzira osiyanasiyana. Mwa makanema ake, mudzapeza pulogalamu yabwino kwambiri.
1. 30-Minute Knee Friendly Total Body Barre Workout (Mphindi 30)
Maphunziro a Barna awa kwathunthu wayimirira. Mutha kuchita masewera olimbitsa thupi pafupi ndi mpando, koma opanda squats komanso mapapu. Mufunikiranso zopumira. Kuchita masewera olimbitsa thupi modekha kudzakuthandizani kuti muthane ndi zovuta zonse zam'munsi.
2. Olimbitsa Thupi Labwino Kwambiri Kumunsi Kwa Maondo Oipa (Mphindi 15)
Kuchita masewera olimbitsa thupi kumasowanso poyimirira ndipo kumaphatikizapo kukweza miyendo yambiri kumunsi kwa thupi. Mufunika mpando ndi ma dumbbells.
3. Zoyenda Zoyenda, Ntchafu Zamkati, Ma Pilates: Utali Wonse Wamtali (Mphindi 15)
Hafu yoyamba ya kalasiyo yayimirira ndipo theka linalo likuyimirira. Kufufuza simukufuna. Phunziroli mulinso zolimbitsa thupi zothandiza kwambiri kwa ntchafu yamkati.
4. Thupi Loyeserera Bwino Lamabondo (7 min.)
Iyi ndi kanema wachidule wamatako amatetezedwanso mwamalumikizidwe anu a mawondo. Phunziroli lili pansi kwathunthu, kusungira sikofunikira.
Kanema kuchokera kwa Anelie Skripnik
Anelia Skripnik akuti mutha kukwanitsa ntchafu ndi matako opanda tayala popanda kukhala-UPS! Maphunziro otsatirawa ali pansi, ndikugogomezera pa gluteus Maximus ndi minofu ya mwendo. Zachidziwikire, kuti mumange minofu ndi masewerawa simungapambane, koma kuti matako anu akhale ozungulira, ndipo chiuno ndi chowoneka bwino - chitha kutero.
1. Glutes opanda squats (mphindi 20)
2. Masewera olimbitsa thupi (mphindi 15)
3. Momwe mungatsukitsire ma breeches: zovuta za m'chiuno (mphindi 15)
3.Kulimbitsa thupi kwa Bosu kwa ntchafu yamkati (15 min)
Mavidiyo ochokera kwa makochi ena
Komanso amakupatsirani makanema kuchokera kwa aphunzitsi ena, omwe adzakhala chowonjezera chachikulu ku makalasi anu ofunikira. Yesani makanema awa ntchafu zazing'ono ndi matako amtundu wopanda katundu pamafundo amondo.
1. Palibe Mavuto A squat (Mphindi 10)
Kanema wa YouTube Love Sweat Fitness amapereka mwachidule koma kanema wothandiza matako palibe katundu pamafundo amondo. Tsatirani izi powaphunzitsa m'manja mwa 2-3, ngati mphindi 10 sizinali zokwanira:
Komanso kuchokera pamndandandawu pa TV Love Sweat Fitness:
- Kweza Mphindi 5: http://www.youtube.com/watch?v=hL02Wv4EmmM
- Palibe masewera olimbitsa thupi a squats: http://www.youtube.com/watch?v=NXLc7ekmUQg
2. Palibe Squat No Lunge Lower Workout (35 mphindi)
Kuti muyambe pulogalamuyi pa njira muyenera mpira wochita masewera olimbitsa thupi. Mukuyembekezera matabwa, kukweza mwendo, masewera olimbitsa thupi ndi fitball. Ndi masewera olimbitsa thupi abwino ochokera panjira ya Fitness yokhala ndi PJ, yomwe ingakuthandizeni kupanga ntchafu ndi matako owonda opanda katundu m'mabondo.
3. Palibe Squat Palibe Lunge Lower Body Sculpt & Tone Miyendo (Mphindi 18)
AngieFitnessTV imapereka zolimbitsa thupi ntchafu ndi matako, zomwe kwathunthu akudutsa pansi. Mupeza zolimbitsa thupi zitatu, kuti ena achite izi amafunikira khoma kapena mawonekedwe owongoka. Wophunzitsayo amagwiritsa ntchito zolemera, koma mutha kuchita popanda izo.
4. Palibe Ntchito Yolimbitsa Thupi ya squat Yoyang'ana Ulemerero (Mphindi 22)
Kulimbitsa thupi ndikugogomezera matako kwathunthu pansi. Kwa oyamba kumene, phunziroli lingawoneke ngati lowopsa, koma tchuthi champhindi cha nthawi chingakuthandizeni kupulumuka kanema kuyambira koyambirira mpaka kumapeto. Kusunga sikofunikira.
Mukhale ndi mavuto ndimfundo za mawondo, koma mukufuna kuti muphunzitse bwino ma glute ndi ma hamstrings? Yesani mapulogalamuwa, ndipo mudzatha kupanga miyendo yopyapyala ndi matako olimba opanda katundu m'mabondo.
Werenganinso: Makanema apamwamba a 15 ochokera kumisempha yammbuyo ndi Olga Saga.
Kulimbitsa thupi pakuchepa kwamphamvu, Miyendo ndi ma glute