Bikini Butt Workout: Njira Zosavuta Zopezera Mawonekedwe Abwino Pomwe Mukuzifuna

Zamkati

• Kuvutika ndi butt cubicle pambuyo maola ambiri ku ofesi? Yesani kulimbitsa thupi kwa bikini - kumakunyamulani ndikupangitsani malo oyenera munthawi yam'nyanja.
• Zinsinsi za masewera olimbitsa thupi omwe amagwiradi ntchito
• Pezani zokongola kumbuyo kwa nyengo ya bikini; gwiritsani ntchito masewera olimbitsa thupi abwino kwambiri.
• Yang'anani minofu yonse yoyenera ndi masewera olimbitsa thupi. Zopindulitsa: Mudzakhala otsimikiza komanso olimba pofika nyengo ya bikni.
• Ikani kulemera, ndikukhazikika paliponse ndi Bikini Body Countdown yathu.
• Onaninso za

Kuvutika ndi butt cubicle pambuyo maola ambiri ku ofesi? Yesani kulimbitsa thupi kwa bikini - kumakunyamulani ndikupangitsani malo oyenera munthawi yam'nyanja.

Mwakhala miyezi isanu ndi umodzi yapitayi mukugwira ntchito muofesi --misonkhano yamasewera, maimelo ndi tsunami yamapepala yomwe imadziwika kuti bokosi lanu.Ndipo ngakhale abwana anu ali okhutira ndipo malipiro anu akulemera, maola onse omwe amakhala atakhala kuseli kwa desiki awapweteka. M'malo mochita masewera othamangitsika kumbuyo, mumamva ngati muli ndi matako a cubicle.

Musanadziponye nokha kuvala chovala chilimwe chonse, yesani izi zokha kuchokera mu kanema wa "Quick Fix Buns" (Peter Pan Industries), wopangidwa kuti azitha kulumikizana ndi minofu yanu, kuti muthe kuyang'ana mozungulira nthawi kwa nyengo yam'mphepete mwa nyanja.

Zinsinsi za masewera olimbitsa thupi omwe amagwiradi ntchito

Malinga ndi mphunzitsi wotsimikizika Nancy Popp, yemwe amasewera kanema wa "Buns", chinsinsi chimodzi cha "Quick Fix" chikuwongolera matako anu mosiyanasiyana. Zochita zonse zomwe zawonetsedwa pamasambawa zimachitika mutayimirira, koma kusintha kwakung'ono - monga kutembenuza zala zanu zala kapena kuzungulira bondo kuchokera m'chiuno mwanu - kukulolani kuti mugunde matako anu kuchokera kumadera osiyanasiyana ofunikira. .

Koma kodi mutha kuchita masewera olimbitsa thupi popanda kukweza zolemera? Inde - bola mutaphunzira kudzipatula glutes anu. "Fomu yoyenera ndiyofunika kuti mupeze zotsatira," akutero a Popp. "Mwambiri, mukufuna kuchita kubwereza koyendetsedwa ndikusunga chiuno chanu." Kenako, potenga minofu yanu yolimba, mutha kupanga kukana kokwanira kuti mulimbikitse thupi lanu. (Pambuyo pake, gundani masewera olimbitsa thupi kuti mukweze kwambiri kuti mupite patsogolo.)

Osadandaula: Simudzawononga nthawi yambiri mukufinya masaya anu. Popp akuti: "Ndi masewera olimbitsa thupi amtunduwu, mumapatula kwenikweni matako, kuti muthe kupeza zotsatira zabwino mphindi 10 zokha panthawi imodzi."

Pezani zokongola kumbuyo kwa nyengo ya bikini; gwiritsani ntchito masewera olimbitsa thupi abwino kwambiri.

[mutu = Zochita zolimbitsa thupi m'matako: Kulimbitsa thupi kwa matako a Bikini kumachepetsa minofu yomwe mukufuna kulimbitsa.]

Yang'anani minofu yonse yoyenera ndi masewera olimbitsa thupi. Zopindulitsa: Mudzakhala otsimikiza komanso olimba pofika nyengo ya bikni.

Zoyenera kuchita:

Konzekera: Yambani kulimbitsa thupi kulikonse ndi mphindi 5 zozizilitsa kuyenda - kuyenda m'malo, kuyenda pang'ono kapena kuyenda mwachangu - kutsatiridwa ndi ma rolls ochepa amchiuno, mabwalo amchiuno (gwiritsani Hula-Hoop ngati muli nawo!) Ndikusinthira bondo kapena kukankha mwendo.

Kulimbitsa thupi 1: Chitani seti imodzi ya kusuntha kulikonse motsatira zomwe zawonetsedwa. Kenako, musanasinthe miyendo, bwerezani zochitikazo monga kuphatikiza: Chitani 1 lunge ndikutsatiridwa ndi mwendo umodzi ndi kutembenuka; bwerezani combo iyi maulendo 10. Mukamaliza, sinthani mbali ndikubwereza kulimbitsa thupi konse.

Dinani apa kuti mupeze Fitness Workout 1

Kulimbitsa thupi 2: Chitani 1 yakusuntha kulikonse mwadongosolo, kenako sinthani mbali ndikubwereza.

Dinani apa kuti mupeze Fitness Workout 2

Mtima pansi: Malizitsani kulimbitsa thupi kulikonse mwa kutambasula minofu yanu yamphako ndi ya m'chiuno, mutagwirabe masekondi 20-30 osagundana. 1) Kwezani bondo lanu lakumanja mpaka kutalika kwa chiuno, kenaka ikani manja onse pansi pa ntchafu yanu yakumanja. Dulani msana wanu kuti mchira wanu ugwe pansi ndi pansi; muyenera kumverera kutambasula m'chiuno mwanu ndikutsikira kumbuyo. 2) Bwererani kumalo osalowerera msana, kenaka gwiritsani ntchito dzanja lanu lamanzere kuti mukokere bondo lanu lakumanja kumbali yakumanzere kuti mutambasule chiuno chakumanja. Bwerezani mbali zonse ziwiri mbali inayo.

Ndondomeko ya masewera olimbitsa thupi

Ngati mukungoyamba kumene masewera olimbitsa thupi, tsatirani Ndandanda Yoyambira. Ngati mwakhala mukuchita masewera olimbitsa thupi mosadukiza kwa miyezi itatu, pitani ku Basic Schedule.

Woyamba

Masabata 1-2: Chitani Zolimbitsa thupi 1 kokha, katatu pa sabata.

Masabata 3-4: Chitani 2 yokha, katatu pamlungu.

Sabata 5: Kupita Patsogolo Kufika Pachiyambi.

Basic

Chitani zolimbitsa thupi 1 ndi 2, katatu pa sabata, tsiku lomwelo kapena masiku ena osinthana.

Kuti mupite patsogolo

Ngati dongosololi liyamba kumva losavuta, bwerezaninso zina kapena seti yachiwiri pakusuntha kulikonse.

Ikani kulemera, ndikukhazikika paliponse ndi Bikini Body Countdown yathu.

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