Kutsvaga yekurovedza muviri kugadzira matoni akanaka vapristi vasina kana chiratidzo chekusagging uye cellulite? Kate Frederick chirongwa chakakura chemuviri kune izvo zvinangwa! Vhidhiyorate Hukuru Kubwinya kunokubatsira iwe kuvaka dzinoyevedza glutes uye zvidya.
Kubwinya kukuru iko kuita basa Kate Friedrich, yakagadzirirwa basa rakanangidzirwa pakuumbwa kwekusunga tambo yemaburi. Kate anopa echinyakare uye ane hunyanzvi zviitwa izvo zvinokutendera iwe kuti ushande iyo gluteus mhasuru ine akasiyana makona uye zvinzvimbo.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
- Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
- Dhonza-UPS: maitiro ekudzidza + matipi ekudhonza-UPS
- Burpee: yakanaka yekutyaira kuita + makumi maviri sarudzo
- Wepamusoro makumi matatu emitambo yekudzidzira mukati mezvidya
- Zvese nezve HITIT-kudzidziswa: kubatsirwa, kukuvara, maitiro ekuita
- Wepamusoro gumi mitambo inowedzera: chii chekutora kuti mhasuru ikure
Kurondedzerwa kwechirongwa Makuru Makuru
Iyo chirongwa Great Glutes yakasarudzika mune ayo akasiyana maekisesaizi: iwe unozoshandisa yako wega huremu hwemuviri uye zvimwe zvekushandisa kuvandudza mhando yehuwandu. Matako kuwedzera kwauri, hongu, shingairira shanda muhudyu, inova yekuwedzera yakanaka bhonasi.
Iyo Great Glutes inotora maminetsi makumi matanhatu uye inosanganisira mashoma zvikamu.
- Warm Up (6 maminetsi). Kushanda kudziya nekusimbisa pamakumbo uye kubwinya.
- Compound Gumbo /Kubwinya (16 maminetsi). Chikamu chine zviyereso zvemahara zvekutsva kwemafuta uye mhasuru yetoni.
- Disk Glide Makumbo / Kubwinya (8 maminetsi). Chikamu chinotyaira kuti chitevere.
- Kugadzikana Bhora Makumbo / Kubwinya (6 maminetsi). Exercises pamwe fitball pasi.
- Floor basa (9 maminetsi). Matinji kurovedza pasi pasina chero chinowedzerwa michina.
- Stretch (7 maminetsi). Kutatamura kwetsandanyama dzese pasi.
- Bhonasi: Sachigaro Makumbo / Kubwinya (8 maminetsi). Chikamu chebhonasi padivi pechigaro chine dumbbells uye bhendi rekusimbisa muviri.
Nekuparadzanisa kurovedzwa muzvikamu zvakasiyana, unogona kusarudza chete zvikamu zvinokufadza. Semuenzaniso, kana iwe usina chakanangana nemidziyo, ingo suwa chidimbu kwachinoshandiswa. Kuti uite chirongwa chese zvizere iwe uchazoda michina inotevera: peya yezvipenga (Kate Friedrich anoshandisa 3.5 kg), fitball, mavhiri e gliding, fitness rubber band, chair.
Iyo chirongwa Great Glutes inokodzera yepakati nepamberi yekudzidziswa nhanho. Ichi chiitwa chinoshanda chetsandanyama toni, diki cardio mutoro uchasangana newe chete muchikamu chekutanga chine dumbbells. Kuti uwane mhedzisiro zvinokurudzirwa kugadzirisa iyi videothreesome Kate Friedrich butt katatu kanokwana pavhiki. Ehezve, iyi yakaoma haizokubatsire iwe kuwedzera zvakanyanya huwandu hwevapristi, asi simbisa magaro uye kubvisa kusagadzikana nawo, unogona.
Zvakanakira chirongwa ichi:
- Iyo Great Great Glutes yakagadzirirwa kuumba inokwana elastic mabhuti uye zvidya pasina kana chiratidzo che cellulite. Iwe uchakanganwa nezvedambudziko nzvimbo dzemuviri wepasi.
- Kate anopa echinyakare uye ane hunyanzvi kurovedza nawo auchazokwanisa kushanda pane gluteal mhasuru kubva kumakona ese uye zvigadzirwa.
- Kate Friedrich anopa akasiyana maekisesaizi achishandisa dumbbells, bhora rekurovedza muviri, anotyaira kuenda kune gliding, expander. Iwe unozonatsiridza yakanangwa nzvimbo seinobudirira sezvazvinogona.
- Muchiitwa ichi hachizokanganisa kurovedza muviri uye mutoro unorema pamoyo, saka vhidhiyo inoenderana nevanhu vazhinji vanobatanidzwa.
- Chirongwa chakakamurwa kuita zvikamu, iwe unogona kusarudza chete zvikamu zvaunoshandisa chaiyo mitambo yemitambo.
Iko chete kukanganisa kwechirongwa ndiko kudikanwa kwekuve neyese yakanyorwa michina yemitambo. Izvo zvakakoshawo kuziva kuti kurovedza muviri kunogona kuve zvinoshungurudza pamabvi ako. Kate Friedrich haapi kuvhunduka, asi huwandu hukuru hwemapundu uye mapapu anogona kukanganisa maitiro emabvi.
Mhinduro nezve chirongwa Kate Friedrich Great Glutes:
Kubwinya kukuru kunenge kuri kurovedza muviri kwakakwana kwemhasuru dzinoonekera pamba. Kana iwe uchinzwa kuti muviri wako wepazasi unoda kutariswa kwakasarudzika, Kate Frederick achakubatsira iwe kuzadza mukaha uyu.
Onawo muunganidzwa wedu wekudzidzisa vhidhiyo:
- Wepamusoro makumi maviri ekurovedza muviri kwemhasuru toni nema dumbbells naHeather Robertson
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
- Wepamusoro makumi maviri TABATA kudzidziswa mumutauro wechiRussia kubva kuna Anelie Skripnik
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- Wepamusoro gumi kurovedza kubva Olga Saga yekuvhura mapendekete uye chipfuva