Kugwira ntchito kumunsi kwa thupi kumafuna kulimbikira: apa pali minofu yayikulu kwambiri m'thupi lathu. Timapereka inu masewera abwino kwambiri a ntchafu ndi matakokuti mutha kuyamba kukonza thupi lanu pompano. Pambuyo pakuwunikira mwachidule mupeza ulalo wofotokozera mwatsatanetsatane pulogalamu iliyonse.
Pulogalamu ya matako otanuka komanso ntchafu zokongola
1. Denise Austin: Kulimbitsa thupi kwakanthawi kochepa kumunsi
Denise Austin amapereka maphunziro afupiafupi a kanema (mphindi 10-15) kuti apange ntchafu zotanuka ndi matako. Ngakhale pakalibe nthawi yaulere, pezani mphindi zochepa patsiku kupita kukalasi , aliyense angathe. Pamodzi ndi Denise mudzagwira ntchito minofu yonse ya m'munsi mwa thupi, ngakhale iwo amakani ngati gawo lamkati la ntchafu. Zolimbitsa thupi zazing'ono zitha kuchitidwa motsatana. Mulingo wamaphunziro: kuyambira woyamba mpaka wapamwamba.
Dziwani zambiri zamaphunziro ndi Denise Austin..
2. Jillian Michaels: "Killer rolls" (Killer Buns ndi ntchafu)
Pulogalamu ya "Killer rolls" inalinso ndi cholinga chokweza kumunsi kwa thupi lanu. Jillian Michaels adatenga machitidwe othandiza kwambiri zophunzitsa ntchafu ndi matako. Maphunziro olimbitsa thupi agawidwa m'magulu atatu, kotero mudzakhala ndi mwayi wopita patsogolo. Makalasi amatha mphindi 3-40, mudzafunika dumbbell, makamaka zolemera za akakolo. Mulingo wa pulogalamu: wapakatikati mpaka wapamwamba.
Werengani zambiri za Killer Buns ndi ntchafu.
3. Leandro Carvalho: Brazil Butt
Brazil Butt ndi pulogalamu yokwanira yopanga matako okongola ndi miyendo yowonda. Makalasi amphamvu ochokera ku BeachBody amakulonjezani zotsatira zabwino pakatha miyezi 1-2 maphunziro atayamba. Pulogalamu imakhala ndi machitidwe angapo (Mphindi 30 pafupifupi), zomwe kuphatikiza zimapereka katundu wapamwamba kwambiri kumunsi kwa thupi. Pamakalasi mudzafunika dumbbell ndi gulu la mphira. Mulingo wa pulogalamu: wapakatikati mpaka wapamwamba.
Werengani zambiri za Brazil Butt Lift..
4. Janet Jenkins: Kuwongolera ntchafu ndi matako
Janet Jenkins amapereka masewera olimbitsa thupi kwa mphindi 20 pa ntchafu ndi matako. Theka loyamba limachitidwa mutayimirira: mukuchita squats ndi mapapu ndi dumbbells. Mu theka lachiwiri mudzachita masewera olimbitsa thupi pa Mat. Kanemayo zimachitika mofulumira kwambiri, pansi pa ndemanga zachiyembekezo Janet Jenkins. Pa maphunziro, mudzafunika dumbbells. Mulingo wamaphunziro: kuyambira woyamba mpaka wapamwamba.
Zambiri za pulogalamuyi ndi Janet Jenkins..
5. Denise Austin: Yoga ya ntchafu ndi matako
Pulogalamu yopumula ya mphindi 30 yochokera kwa Denise Austin imaphatikiza ma yoga komanso masewera olimbitsa thupi akale ophunzitsira ntchafu ndi matako. Ndi masewera olimbitsa thupi mudzagwira ntchito kumunsi kwa thupi lonse, ndipo yoga imathandizira kusintha kwanu mphamvu, kusinthasintha komanso moyo wabwino. Pamakalasi mumangofunika Mat yochitira masewera olimbitsa thupi. Mulingo wa pulogalamu: kuyambira woyamba mpaka wapamwamba.
Werengani zambiri za yoga ndi Denise Austin..
Kuti muwonetsetse kuti maphunzirowo adachitika moyenera momwe mungathere, tikupangira kuti muphatikize masewera olimbitsa thupi a mwendo ndi masewera olimbitsa thupi. Ndi chithandizo chawo, mumathandizira kagayidwe kachakudya ndikufulumizitsa njira yochepetsera thupi: Kulimbitsa thupi kwabwino kwambiri kwa mphindi 30.