Mukati
Kana iwe uchitsvaga yekuremerwa kumba kusimbisa mhasuru dzemuviri wese uye kubvisa nzvimbo dzine dambudziko, iyo yekurovedza muviri The Butt Bible ichave bhenefiti chaiyo kwauri. Chirongwa kubva kuSweden murairidzi Pauline Nordin achakubatsira iwe kuomesa mhasuru nekuvandudza muviri pasina iyo yakasimba cardio mutoro.
Tsananguro yehurongwa kubva kuThe Butt Bible Pauline Nordin
Pauline Nordin anokupa iwe kuti ushande zvinobudirira pakuvandudza mafomu ayo mumba neThe Butt Bible. Kunyangwe iri zita rechirongwa, iwe uchavandudza kwete chete magaro ako, asiwo nemuviri wese. Pauline akagadzirira iwe simba rinoshanda kwazvo zviitwa zvine huremu hwayo uye mahara emahara. Workout ichakushamisa iwe nekusiyana uye kutanga kwekurovedza muviri, asi ivo vachakubatsira iwe kuti uwane zvinangwa zvakanyanya munguva pfupi.
Tinotenda watinyorera, Xenia, akagovana nesu mhinduro nezvechirongwa ichi uye akakurudzira kuti uongorore mavhidhiyo aya. Pakarepo mhinduro nezve idzi dzidziso kubva kuXenia iwe uchaona kumagumo kwechinyorwa. Kana iwe uchida kugovana nesu mhinduro nezve chero chirongwa chemuviri, ndokumbira utinyore muboka reFacebook kana mune zvakataurwa kune izvo zvinyorwa. Isu tinotenda chero chiitiko ♥
KuThe Butt Bible chirongwa chinosanganisira 6 kurovedza muviri, zvinoti nhanho 3 Muviri Wekumusoro uye 3 Muviri wezasi. Iwe unenge uri kaviri pavhiki kushanda pamuviri wepamusoro uye ka2 pavhiki - pamusoro pezasi remuviri. 2 nguva pasvondo, iwe unogona zvakare kuita cardio kurovedza pane kwavo kwavo kwavo. Kazhinji, huwandu hwedzidzo hunotora mavhiki matanhatu. Padanho rega rega unenge uchiita mavhiki maviri pane karenda yapera. Asi kana iwe uchinzwa kuti zvakanyanyisa kukurumidza kuomesa chirongwa, iwe unogona kupa yega yega nhanho a uye bpamusoroyakawandisa nguva.
The Butt Bible yakakodzera kune avo vachangotanga kudzidziswa, uye kune iye ane ruzivo ruzivo. Chikamu chekutanga chekudzidzira chinotora maminetsi makumi maviri uye isu tinokupa iwe sarudzo yekurovedza inoita kuti iwe ugone kubata nekudzidzira munhu wese. Nenhengo imwe neimwe nyowani yekurovedza muviri kuwedzera nekufamba kwenguva uye kuwedzera kuomarara. Zvirongwa Pauline Nordin hapana cardio ubrani, zvakadaro, yakawanda squats uye mapapu, saka kana ukatambura nemabvi majoini, izvi zvidzidzo zvinogona kuwedzera mamiriro acho.
Mavhidhiyo epamusoro makumi maviri ezvidya zvako uye anopenya asina makwati nekusvetuka. Yakachengeteka pamabvi!
Iyo purogiramu The Butt Bhaibheri & mabhenefiti
Saka, Butt Bible rakapinda 6 vhidhiyo yekudzidzira kubva pamakumi maviri kusvika makumi mana maminetsi. Nedanho rega rega nyowani mukuwedzera pakusimudzira kuoma kunowedzera uye nguva yechikoro:
- Muviri wezasi (Chikamu 1). Padanho rekutanga remuviri wezasi iwe wakamirira squat, zambuko zambuko, gumbo UPS, mapapu, kufa. Iko kuverenga hakudi. Iko kudzidziswa kunotora kwemaminetsi makumi maviri.
- Muviri wezasi (Chikamu 2). Muchiitwa ichi uchawana huwandu hukuru hwezvikwereti zvine zvirema zvemahara. Zvakare akawedzera akasiyana ekurovedza muviri paMat uye akaomeswa neiyo gluteal zambuko. Kubwinya kwako kuchapisa! Kudzidziswa kunotora maminetsi makumi matatu, iwe uchazoda dumbbell.
- Muviri wezasi (Chikamu 3). Kuti uite ichi chiitwa unoda chigaro uye bhari yemuviri (unogona kutora fretboard pasina imwe huremu). Asi kana iwe uchifanira kushandisa dumbbells. Iyi purogiramu yawedzera zviyero zvekudzidzira (semuenzaniso squats uye kuuraya kune rimwe gumbo), Uye dzinopihwa dzakaomarara shanduro dzechinyakare kurovedza muviri. Iko kudzidziswa kunotora kwemaminitsi makumi mana.
- Chikamu chepamusoro (Chikamu 1). Padanho rekutanga remuviri wepamusoro rinopa zvinotevera kurovedza muviri: hyperextension pasi, bhenji nekusimudza maoko emapendekete, dhonza madhiri ekudzosera kumashure, mutsauko wepushups uye mashoma maekisesaizi pasi kuti uhukure. Iwe unozoda peya ye dumbbells. Iko kudzidziswa kunotora kwemaminetsi makumi maviri.
- Chikamu chepamusoro (Chikamu 2). Padanho repiri, kurovedza muviri kunowedzera kuomarara, semuenzaniso, iyo hyperextension inoitwa neyemabhero, inowedzeredzwa shanduko yakaoma yePush-UPS. Nekudaro, mamwe mabhorosi ari, saka, zviri nani kwavari kuti vatore huremu hwakawanda. Kurovedza kunotora maminetsi makumi matatu, iwe uchazoda maviri maviri eanogumburisa.
- Chikamu chepamusoro (Chikamu 3). Kuti upedze iyo yechitatu nhanho iwe uchazoda rimwe peya remakomba uye cheya. Iwe uchaenderera mberi nebasa pakudzikamisa kwetsandanyama dzemaoko, mapendekete, musana uye kuhukura. Iko kudzidziswa kunotora kwemaminitsi makumi mana.
Makomborero Workout The Butt Bible:
- Iyo yakaoma inosanganisira simba rekuita kunze kwekurovedza muviri kwemapoka ese emhasuru.
- Iwe uchada huwandu hwekuverenga: padanho rechitatu chete, akawedzera chigaro uye bhari yemuviri (yemuviri wezasi).
- Inonyanya kupa echinyakare kurovedza muviri: sehwaro, uye kuzvipatsanura.
- Mukudzidzira pamwe nezvose hapana cardio.
- Kuronga karenda kwemavhiki matanhatu.
- Nekuda kwe iwo huwandu hwekuwedzera kwekuoma, iwe uchafambira mberi nekufamba kwenguva.
- Kana iwe usiri kuronga kumhanyisa iyo yakaoma seyakazara, unogona kutora mavhidhiyo ega ega epamusoro uye ezasi muviri kuwedzera kune avo zvirongwa
Pfungwa pamusoro pechirongwa The Butt Bible kubva kuvaverengi vedu Xenia
“Mazuva mashoma apfuura akapedza chirongwa ichi chinoshamisa (chikamu chega chega chakaitwa mukati memavhiki matatu) uye kupfuura kufara nemhedzisiro. Ini ndinofunga mumwe nemumwe wedu dzimwe nguva anotarisana nemamiriro ezvinhu iwe paunenge uchishanda ziya ziya, uye nekukomberedza uchiti iwe postrhinal, asi iwe pachako mugirazi hauzvione.
Zvino, The Butt Bible rinenge chirongwa chekutanga, mushure meizvozvo mhedzisiro, ndiko kuti, kumeso (zvakanaka, ndiko kuti, mune mamwe mativi emuviri): vhiki rega rega ndinotarisa mugirazi uye ndione kuti nhamba iri kuchinja kuve nani.
Zvakare, zvinoitika zvinoonekwa mukati mechidimbu, uye kwete zvakanangana nebute (magaro) sezvaungafunge nemusoro wenyaya :) Charming Pauline Nordin akavaka chirongwa chayo kuti muviri wako wese ugamuchire. yunifomu, yepamusoro-soro mutoro, uye inotonhorera chaizvo.
Kwandiri pachangu, iyo hombe bhonasi yaive iyo zvakanyanya akasunga dumbu rezasi. Uye Pauline ndiye murairidzi wekutanga akaita kuti ndiite Push-UPS, asi kunyangwe iye mukuru uye anotyisa Jill panguva yacho payakatadza :)
Kana chiri chikafu, ndinonamira PP classic: idya kashanu kana katanhatu pazuva zvidiki zvidiki zvezviyo, huku zamu, miriwo, kottage chizi, buckwheat, michero. Kubva kune inotapira - maruva emangwanani mangwanani. Svondo izororo kubva kuchikafu, kubiridzira kugutsikana, Muvhuro - zvakare paPP :)
Kana paine chero munhu akandibvunza kana ndichikurudzira kuita Workout The Butt Bible, ini ndichapindura - Hongu, Hongu, Hongu uye Hongu zvakare!
Uye zvakare, tinotenda Ksenia neakadai maonero akanaka nezvekudzidzisa Pauline Nordin. Iwe unofanirwa kuyedza Butiro Bhaibheri, uye uve nechokwadi chekugovana yako mhinduro pane yedu saiti.
Onawo: Super kusarudzwa: makumi mashanu ekurovedza muviri ne fitball slimming.