I-Bikini Butt Workout: Izindlela Ezilula Zokuthola Isimo Lapho Usidinga Khona

-Delile

• Uhlushwa yi-cubicle butt ngemva kwamahora amade ehhovisi? Zama lokhu kuzivocavoca nge-bikini but - kukuphakamisa futhi kukwakheke kuzo zonke izindawo ezifanele ngesikhathi sasebhishi.
• Izimfihlo zokuzivocavoca nge-butt ezisebenza ngempela
• Thola ubuhle ngemuva ngemuva kwenkathi yebhayisikili; sebenzisa ukuzivocavoca kwe-butt engcono kakhulu.
• Sondeza kuyo yonke imisipha efanele nalezi zivivinyo ze-butt. Inzuzo: Uzozethemba futhi uqine ngesizini ye-bikni.
• Yehlisa isisindo, futhi uqine yonke indawo nge-Bikini Body Countdown yethu.
• Buyekeza kwe-

Uhlushwa yi-cubicle butt ngemva kwamahora amade ehhovisi? Zama lokhu kuzivocavoca nge-bikini but - kukuphakamisa futhi kukwakheke kuzo zonke izindawo ezifanele ngesikhathi sasebhishi.

Usebenzise izinyanga eziyisithupha ezedlule usebenza kanzima ehhovisi - ukwenza imihlangano, ama-imeyili kanye ne-tsunami yamaphepha eyaziwa ngenye indlela njengebhokisi lakho lokungenayo.Futhi ngenkathi umphathi wakho enelisekile futhi nemali oyiholayo iya ngokuya ikhuluphela, wonke lawo mahora achithwe ehleli ngemuva kwedeski abhekane nomthelela. Esikhundleni sokudlala indawo engemuva ephakanyisiwe, uzizwa sengathi une-cubicle butt.

Ngaphambi kokuthi uyeke ukugqoka isivalo ihlobo lonke, zama le mnyakazo ekhethekile evela kuvidiyo ethi "Quick Fix Buns" (Peter Pan Industries), edizayinelwe ukuthi ingangeni emisipha yezinqe, ukuze uthole ukubukeka okundingilizayo, okuphakeme kakhulu ngokuhamba kwesikhathi. yesikhathi sasebhishi.

Izimfihlo zokuzivocavoca nge-butt ezisebenza ngempela

Ngokomqeqeshi oqinisekisiwe uNancy Popp, odlala kuvidiyo "Amabhanzi", imfihlo eyodwa "Yokulungisa Okusheshayo" iqondise isinqe sakho ngama-engeli ahlukene. Zonke izivivinyo eziboniswe kulawa makhasi zenziwa ngenkathi umile, kodwa izinguquko ezincane endaweni -- ezifana nokukhipha izinzwane zakho noma ukuzungezisa idolo lakho ukusuka okhalweni lwakho -- kukuvumela ukuthi ushaye izinqe zakho usuka ezindleleni ezibalulekile ezihlukene. .

Kodwa ungakwazi ngempela ukujima okuphumelelayo ngaphandle kokuphakamisa izinsimbi? Yebo -- inqobo nje uma ufunda ukuthi ungawahlukanisa kanjani ama-glutes akho. "Ifomu elifanele libalulekile ekutholeni imiphumela," kusho uPopp. "Ngokuvamile, ufuna ukuphindaphinda futhi ulawule izinkalo zakho." Ngemuva kwalokho, ngokuthola imisipha yakho ebabazekayo, ungakha ukumelana okwanele ukunika umfutho wakho umfutho. (Kamuva, shaya indawo yokuzivocavoca ngokususa kanzima ukugcina intuthuko iqhubeka.)

Ungakhathazeki: Ngeke kudingeke uchithe isikhathi esiningi ucindezela izihlathi. UPopp uthi: "Ngalezi zinhlobo zokuzivocavoca, uhlukanisa impela indawo yezinqe, ukuze uthole imiphumela emihle ngemizuzu eyi-10 ngesikhathi esisodwa."

Thola ubuhle ngemuva ngemuva kwenkathi yebhayisikili; sebenzisa ukuzivocavoca kwe-butt engcono kakhulu.

[iheda = Ukuzivocavoca ngezinqe: Ama-Bikini butt Workout zeroes angena emisipheni ofuna ukuyiqinisa.]

Sondeza kuyo yonke imisipha efanele nalezi zivivinyo ze-butt. Inzuzo: Uzozethemba futhi uqine ngesizini ye-bikni.

Okufanele ngikwenze:

Kulungele: Qala ukuzivocavoca ngakunye ngemizuzu emi-5 yomsebenzi olula we-aerobic - ukumasha endaweni, ukwenza ama-step-ups noma ukuhamba ngokushesha - kulandelwe imiqulu embalwa ye-hip, imibuthano ye-hip (sebenzisa i-Hula-Hoop uma unayo!) Futhi ukushintsha idolo kuphakamisa noma ukukhahlela umlenze.

Ukujima Kokufaneleka 1: Yenza isethi engu-1 yokunyakaza ngakunye ngendlela ebonisiwe. Bese, ngaphambi kokushintsha imilenze, phinda izivivinyo njengenhlanganisela: Yenza i-lunge e-1 elandelwa yisikwele esinomlenze owodwa kanye nokuvota; phinda le combo izikhathi eziyi-10. Uma usuqedile, shintsha izinhlangothi bese uphinda konke ukujima.

Chofoza lapha ukuze uthole i-Fitness Workout 1

Ukujima kokufaneleka 2: Yenza isethi engu-1 yokuhamba ngakunye ngokulandelana okubonisiwe, bese ushintsha izinhlangothi bese uphinda.

Chofoza lapha ukuze uthole i-Fitness Workout 2

Yehlisa umoya: Qeda ukujima ngakunye ngokwelula imisipha ye-butt ne-hip, ubambe i-stretch ngayinye imizuzwana engu-20-30 ngaphandle kokugxuma. 1) Phakamisa idolo lakho langakwesokudla lifinyelele ukuphakama kwe-hip, bese ubeka izandla zombili ngaphansi kwethanga lakho lesokudla. Zungezisa umgogodla wakho ukuze umsila wakho wehle nangaphansi; kufanele uzizwe unwebeka ku-butt yakho nangaphansi emuva. I-2) Buyela endaweni yomgogodla ongathathi hlangothi, bese usebenzisa isandla sakho sobunxele ukudonsa idolo lakho langakwesokudla ngakwesokunxele sakho ukuze welule isinqe sakho sokudla. Phinda ukwelula kokubili ngakolunye uhlangothi.

Uhlelo lokuzivocavoca komzimba wakho

Uma usaqala uhlelo lokuzivocavoca, landela Isheduli yabaqalayo. Uma ubulokhu uzivocavoca umzimba okungenani izinyanga ezintathu, iya ngqo kusheduli eyisisekelo.

Oqalayo

Amaviki 1-2: Yenza Ukujima 1 kuphela, izikhathi ezi-3 ngesonto.

Amaviki 3-4: Yenza Ukujima 2 kuphela, izikhathi ezi-3 ngesonto.

Isonto lesi-5: Inqubekela phambili kuSheduli Eyisisekelo.

Okuyisisekelo

Yenza Ukujima 1 no-2, izikhathi ezi-3 ngeviki, ngosuku olufanayo noma ngokushintshana ngezinsuku.

Ukuthuthuka

Uma lolu hlelo luqala ukuzizwa lula, yenza ukuphindaphinda okwengeziwe noma isethi yesibili yokuhamba ngakunye.

Yehlisa isisindo, futhi uqine yonke indawo nge-Bikini Body Countdown yethu.

Buyekeza kwe-