Sexier ndi Chilimwe: Masabata 12 Olimbitsa Thupi Lakugombe

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Chilimwe chili panjira, ndipo zikutanthauza kuti ndi kanthawi kochepa kufikira mutayandikira kusambira ndikumenyetsa gombe. Kuti tikuthandizeni kuti muwoneke bwino komanso kuti mumve bwino, tidafunsa Jay Cardiello, SHAPE fitness editor-at-large komanso woyambitsa JCORE Accelerated Body Transformation System, kuti apange pulogalamu yomwe ingakuthandizeni kutaya mafuta ndi kuchepetsa nthawi ya nyengo yamphepete mwa nyanja. Apa, mupeza zolimbitsa thupi ziwiri zoyambirira kuchokera mu pulani yake ya miyezi itatu. (Dinani apa kuti muwone kulimbitsa thupi kwa masabata 3 ndi 4.) Zomwe mukusowa ndi thupi lanu ndi mphindi 15 kuti mupangidwe, muchepetse, komanso mukhale olimba mtima kuposa kale lonse.

Pulogalamuyi idakhazikitsidwa potengera maphunziro ochepa (SBT), omwe amayang'ana kwambiri pakugwiritsa ntchito njira zochepa kwambiri zomwe zimatsatiridwa ndimachitidwe ochepa.

Cardiello anati: "Maphunziro achizoloŵezi amtima amatenga nthawi komanso amphamvu kwambiri sangabweretse zotsatira zomwe akufuna. Kulimbitsa thupi kotereku kumachepetsa nthawi yophunzitsira ndipo kwawonetsedwa kuti kumathandiza kuchepetsa mafuta a subcutaneous ozungulira mimba yanu. Kuphatikiza apo, imatha kuwotcha mafuta ochulukirapo munthawi ya 24 (mutasiya SBT) kuposa momwe imakhalira ndi mtima wamtima.

Momwe imagwirira ntchito: Kwa masekondi 30, bwerezani mobwerezabwereza kusuntha kulikonse momwe mungathere, poyang'ana kukhalabe ndi mawonekedwe oyenera nthawi yonseyi (onetsani makanema kuti awone mawonekedwe olondola). Ngati makonzedwe anu ayamba kuwonongeka, chepetsani ndikumaliza kubwereza kochepa. Pamene mukupita patsogolo, mudzatha kubwereza kubwerezabwereza nthawi iliyonse ya masekondi 30.

Kulimbitsa thupi 1: Kulimbitsa thupi m'munsi ndi cardio

Masabata: 1 ndi 2

Masiku: 1 ndi 3

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Workout 1 imayenda:

1. Mawilo Opota: Pangani mabwalo akuluakulu ndi manja anu akuzungulira kutsogolo pamene mukuyenda m'malo mwake. (Mphindi 30)

2. Magudumu Ozungulira: Pangani mabwalo akuluakulu ndi mikono yanu ikuzungulira chammbuyo mukuyenda m'malo. (Mphindi 30)

3. Pitani ku Lou wanga: Dumphani m'malo mokwera momwe mungathere. (30 sec)

4. Pole maudindo: Chitani mwendo wosinthana modzuka ndikutambasula manja panja patsogolo pa thupi. (Mphindi 30)

5. Oyenda M'chiuno: Kwezani bondo lanu lamanja ndikuthamangitsani mwendo wanu, ndikusunthira kutsogolo. (Mphindi 30)

6. Kutuluka Kwina: Tengani malingaliro a volleyball pamlingo watsopano. Pitani kumapapu kumanja. (Mphindi 30)

7. Mapiritsi: Yendetsani mozungulira kaunjika mwendo wanu motsata koloko kuti ukhale wotsika. (Mphindi 30)

8.Ozungulira: Lembani mzere wozungulira mwendo wanu mozungulira kuti ukhale wotsika. (Mphindi 30)

9. Mabwenzi apagombe: Chitani squats zakuya ndi mapazi pang'ono. (Mphindi 30)

10. Oyenda M'chiuno: Chitani zolimbitsa thupi nambala 5 mbali inayo. (Mphindi 30)

11. Kutuluka Kwina: Chitani zolimbitsa thupi nambala 6 mbali inayo. (Mphindi 30)

12.Ozungulirazungulira: Lembani manja mozungulira mozungulira molowera kumanja. (Mphindi 30)

13.Ozungulirazungulira: Gwirani mozungulira mikono mozungulira. (Mphindi 30)

14. Sinthani Yake: Chitani kudumpha kosinthasintha. (Mphindi 30)

15. Zida Zowombera: Chitani zankhanza zotsutsana. (Mphindi 30)

16. Lites-Star: Amadziwikanso kuti ma plyo-jumping jacks. (Mphindi 30)

17. Kudumpha Chisindikizo: Yambani kuyima ndi thupi lanu mu "X." Ombani manja kutsogolo kwanu pamene miyendo ikudumphira pamodzi-kutsegula ndi kutseka, mofanana ndi jack kulumpha kwachikhalidwe. (Mphindi 30)

18. Kusokonekera: Yambirani "X" pomwepo ndikusinthana manja ndi miyendo ndikudumpha ndikudumpha. (Mphindi 30)

19.Mapampu Aphazi: Lowani pamalo okwera komanso othamanga mwachangu momwe mungathere. (Mphindi 30)

20. Oyang'anira Moyo: Pewani m'malo mwachangu momwe mungathere. (Mphindi 30)

21. Zovala Zam'madzi: Lunge ndi kukankha matako anu ndi mwendo wakumbuyo kubwerera ku mphuno kumanja. (Mphindi 30)

22. Zovala Zam'madzi: Lembani ndikumenyani matako anu ndi mwendo wakumbuyo kubwerera ku lunge kumanzere. (Mphindi 30)

23. mafunde apamwamba: Gwirani malo opendekera kumanja. (Mphindi 30)

24. Mafunde Ambiri: Gwiritsani malo ozungulira kumanzere. (Mphindi 30)

25. Madzi Okwera: Chitani squat yakuya ndikutsegula mikono momwe mungathere kumbuyo kwanu ndikuitseka patsogolo pa thupi lanu. (Mphindi 30)

26. Dzuwa Likhazikitsa: Gwirani pamalo otsika kwambiri. (Mphindi 30)

27. Theka la Mwezi: Kukweza mwendo kwina komwe kumachitika mozungulira U kutembenukira kutsogolo kupita kumbuyo ndikubwerera kutsogolo kusinthanso mbali zamanzere ndi zamanja. (Mphindi 30)

28. Mipando: Mwendo wina umakweza kutsogolo ndi mikono pamwamba. (Mphindi 30)

29.Mchere wa m'nyanja: Kugwira mawondo kwina kutsogolo kwa thupi lanu. (Mphindi 30)

30. Moni: (30) Pempherani kupemphera ndi manja limodzi mukuwakweza kutsegulira pamutu kuti muchepetse m'mbali mwanu. (Mphindi 30)

Zochita 2: Kulimbitsa thupi

Masabata: 1 ndi 2

Masiku: 2 ndi 4 brightcove.createExperiences ();

Kulimbitsa thupi 2 kusuntha:

1. Dzuka ndi Kuwala: Mukamatsikira kumalo otambalala, kwezani manja anu panja ndikusunthira mbali. Mukamachoka pamalopo, ikani manja anu pamwamba. (Mphindi 30)

2. Mulu wa Mchenga: Ikani mikono yanu polemba (kugunda) ndikukweza manja anu m'munsi ndikukwera mmwamba. (Mphindi 30)

3. Makoko a Kokonati: Mikono yozungulira kutsogolo. (Mphindi 30)

4. Makoko a Kokonati: Zozungulira kumbuyo kumbuyo kwa mkono. (Mphindi 30)

5. Zolemba za Bikini: Kwezani mikono kumtunda ndikuzungulira mikono kulowera mkati. (Mphindi 30)

6. Zolemba za Bikini: Kwezani mikono kumtunda ndikuzungulira mikono panja. (Mphindi 30)

7. Oyendetsa Mahatchi: Pamalo okwera otambalala, kwezani manja patsogolo pa thupi molunjika pa mawondo ndi zala zazing'ono. Kenako, tsitsani zala zazikulu kudera la groin ndikugwedezeka mmwamba ndikubwerera mwachangu momwe mungathere. (Mphindi 30)

8. Yendani pulani: Poyimirira, gwirani zala zanu ndikutuluka kupita kokakweza. Kenako yendani mmbuyo ndikuyimirira. (Mphindi 30)

9. Plank Kutembenuka: Pamalo okhazikika, tengani dzanja lamanja ndikutembenuza kagawo kakang'ono ka mkono wanu pansi pa phewa lanu ngati mukukanda pansi. (Mphindi 30)

10. Mapulani Atembenuka: Pokankhira, tembenuzani dzanja lamanja molunjika. (Mphindi 30)

11. Plank Kutembenuka: Pamalo osunthira, tembenuzani motsutsana ndi dzanja lamanja mozungulira. (Mphindi 30)

12. Plank Kutembenuka: Mu malo osunthira, tembenuzani motsutsana ndi dzanja lamanzere mozungulira. (Mphindi 30)

13. Pumpin Yankhonya ': Khalanibe pamalo a thabwa ndikusinthana nkhonya zamanzere ndi manja akumanzere. (Mphindi 30)

14. Mitsinje Yam'mlengalenga: Kuchokera pamalo a thabwa, kwezani mikono kutsogolo, mosinthana kumanja ndi kumanzere. Sungani manja molunjika. (Mphindi 30)

15.Kupulumutsa Gombe: Kuchokera pa thabwa, kwezani bondo lanu lamanja kudzanja lanu lamanja ndikusunthira mwachangu kumanzere ndikubwereza. (Mphindi 30)

16. Nyumba Zampanda: Kuchokera pa thabwa, kwezani bondo lanu lamanja kudzanja lanu lamanzere ndikusunthira mwachangu kumanzere ndikubwereza. (Mphindi 30)

17. Njala: Kuchokera pa thabwa, tsegulani mwendo wamanja kupita kumanja. (Mphindi 30)

18. Nyenyezi: Kuchokera pamatabwa, gwedeza mwendo wamanzere kupita kumanzere. (Mphindi 30)

19.Mabwalo Okutira Pamadzi: Yambirani pa thabwa ndikukwera kudzanja lanu lamanja, kenako dzanja lanu lamanzere kuti mukhale pushup. Bwezerani mayendedwewo kubwerera ku chigongono chanu chakumanja, kenako kumanzere. (Mphindi 30)

20. Kuviika kwakhungu: Yambani pansi pomwe galu wagwira ndikugwira dzanja lanu ku bondo lanu lina mutakweza phazi lanu pansi ndikukugwetsani pachifuwa ndikusinthasintha. (Mphindi 30)

21. Mipando Yakugombe: Chitani zokankhira m'maondo anu. (Mphindi 30)

22. Ma Swing Sets: Pomwe mukugwada, muzigwedeza dzanja limodzi patsogolo panu, kusinthana mbali mwachangu patsogolo pa thupi lanu. (Mphindi 30)

23. Ntchentche Zamoto: Imani pamalo otambalala mwakuya ndikumenyetsa kutsogolo mosinthana manja molunjika pamphuno. (Mphindi 30)

24. Kuphulika kwa Nyanja: Kudula kwina kumtunda mu kotala squat, kuyendayenda mapazi pamene mukukhomerera. (Mphindi 30)

25. Kufinya ndimu: Pamalo a semi squat, tambasulani manja chammbuyo ndikuwongolera kumbuyo mwachangu momwe mungathere, ndikufinya mapewa anu pamodzi. (Mphindi 30)

26. Madontho a Ndimu: Khalanibe pamalo okwera pang'ono ndikukankhira zigongono kumbuyo mwachangu momwe mungathere, phatani masamba anu paphewa palimodzi. (Mphindi 30)

27. Thawani: Momwemonso squat malo, onjezani manja kumbali ndikuwasunthira mmwamba ndi pansi ngati mbalame mwachangu momwe angathere. (Mphindi 30)

28. Kukwapula Flutter: Kuyimirira molunjika kwezani bondo lanu lakumanja ndikukulitsa mwendo kutsogolo. Chepetsani pansi ndikubwereza kumanzere. (Mphindi 30)

29. Zipatso za Bar: Kubwerera kumalo osanjikiza, onjezerani manja anu kumbali ndikusesa mikono moyang'anizana ndi nkhope yanu imodzi. (Mphindi 30)

30. Mwezi wa Crescent: Kuyimirira mowongoka, pang'onopang'ono kukoka chigongono chanu kumbuyo kwa mutu wanu ndi dzanja lina lotambasula minofu yanu. Pitani mbali inayo. (Mphindi 30)

31. Moni: Kupuma mozama, ikani manja anu pamalo opempherera pamwamba, kuwatsegula ndi kuwatsitsa kuti mutseke. (Mphindi 30)

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