Kuphunzitsa madera onse ovuta Tamile Webb kwa oyamba kumene

Pakati lalikulu kusankha tima mapulogalamu zovuta kupeza maphunziro apamwamba kwa oyamba kumene. Ngati mungolowa nawo masewera olimbitsa thupi, tikukulimbikitsani kuti muyese pulogalamuyo Tamile Webb: Mabulu, Abs, Arms. Zochita zolimbitsa thupi za thupi lonse zidzakuthandizani kukhala ndi mawonekedwe a toned chiseled.

Kufotokozera maphunziro Tamile Webb: Buns, Abs, Arms

Mababu olimbitsa thupi, ma Abs, Mikono amangopangidwa kuti thupi lanu likhale lolimba komanso lokwanira. Mudzagwira ntchito nthawi zonse pazovuta zonse, ndikuchita masewera olimbitsa thupi osavuta ndi ma dumbbells. Tamile Webb amagwiritsa ntchito magulu angapo a minofu, motero amakulitsa luso la maphunziro. Mudzalimbitsa thupi lanu, kuchotsa cellulite ndi sagging. Chitamil chimagwiritsanso ntchito masikelo osavuta, kukuthandizani kuti muwonjezere kupsinjika kwa minofu.

"Ndikufuna thupi" ndi Tamile Webb: kuchita masewera olimbitsa thupi mphindi 15 zokha patsiku

Pulogalamu ya Tamile Webb: Buns, Abs, Arms imatha mphindi 50. Phunziro limayamba ndi kutentha pang'ono ndikutha ndi kutambasula. Gawo lalikulu limaphatikizapo magawo angapo a mphindi 15. Mutha kusankha zoyenera kwambiri kwa inu kapena kuchita zovuta zonse.

  • Gawo la thupi lapansi (Bambo). Zimaphatikizapo squats, mapapu, kukweza miyendo yanu ndi dumbbells. Komanso kugwira ntchito mikono ndi mapewa.
  • Gawo la pamimba (Abs). Zochita zolimbitsa thupi pansi, zili kumbuyo kwathunthu. Zosankha zosavuta kukhala-UPS, njinga ndi kukweza miyendo.
  • Gawo la thupi lapamwamba (Mikono). Kuchita masewera olimbitsa thupi ndi ma dumbbells pamapewa, biceps, triceps, kumbuyo. Mofanana, adamulowetsa ndi m'munsi mwa thupi.

Pa gawo loyamba la Buns mudzafunika nsanja yotsika. Mutha kuchita popanda izo, koma muyenera kusintha zochitikazo. Komanso magawo a Buns ndi Arms muyenera zolemera. Kwa oyamba kumene ndi bwino kuchepetsa kulemera kwa 1-1. 5 kg, odziwa zambiri amatha kuyamba ndi kulemera kwa 2 kg. Zolimbitsa thupi pamimba minofu dumbbells si zofunika.

Pulogalamu ya Tamile Webb ili mwachangu kwambiri, koma masewera olimbitsa thupi amathandizira kulimbikitsa minofu yathupi. Kuwotcha mafuta ndi kuonda ayenera kuchita masewera olimbitsa thupi nthawi zonse. Mutha kuphatikiza zovuta "Buns, Abs, Arms" ndi makalasi ena, monga mapulogalamu a aerobic Jillian Michaels.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Ma Buns ovuta, Abs, Arms adzakuthandizani kumangitsa minofu ndi kuchotsa madera vuto pa mikono, pamimba ndi miyendo.

2. Zolimbitsa thupi zomwe zimapatsa Tamile Webb, ngakhale zosavuta, koma zoyambirira komanso zosangalatsa. Ambiri aiwo amakulolani kugwiritsa ntchito magulu angapo a minofu.

3. Pulogalamuyi imagawidwa mosavuta m'magawo osiyana a mimba, kumtunda ndi kumunsi kwa thupi. Mutha kuchita ngati phukusi kapena pagawo lapadera la mphindi 15.

4. Maphunziro ndi oyenera oyamba kumene ndi omwe alibe chidziwitso pakuchita bwino.

5. Tamili imakhala ndi makalasi othamanga kwambiri kuti muthe kuwotcha zopatsa mphamvu ndi mafuta. Komabe, pulogalamuyi ilibe kulumpha ndi katundu mantha.

kuipa:

1. Yoyenera kwa oyamba kumene, Tamili imapereka katundu wochepa kwambiri.

2. Gawo loyamba ndilofunika kukhala ndi a sitepe.

Tamilee Webb Best of Buns Abs Arms Workout

Ngati mukuganiza kuti mukuyenera kuthana ndi madera ovuta komanso kulimbikitsa minofu ya thupi, yesani pulogalamu ya Buns, Abs, Arms. Tamil adapanga seti yabwino kwa oyamba kumenezomwe zingakuthandizeni kuchepetsa thupi ndikuwongolera mawonekedwe a thupi lanu. Kuti muwotche bwino komanso kuwotcha mafuta akukulimbikitsani kuti muphatikize pulogalamuyi ndi masewera olimbitsa thupi a Cardio kwa oyamba kumene kuchokera ku Tamile Webb.

Siyani Mumakonda