Mukati
- Wepamusoro makumi mashanu ekurovedza matako pamba
- 1. 10-Minute Hombe Kubhururuka Workout
- 2. Zunzai Homwe Hwako neBikini Yedu-Bhatani Workout
- 3. Gumbo uye Garo Toning Workout
- 4. 10-Minute Garo Kusimudza neBlogilates Kubva kuCassey Ho
- 5. 10-Minute Bhu-Kusvira Workout Kubva kuna Sarah Jessica Parker
- 6. 10-Minute Vaka Buri Buri Bhatiro
- 7. Kubata-Kusimudza Workout Zviri Nani Kupfuura Spanx
- 8. MaButu Exercises, Supermodel Workout
- 9. Yekupedzisira Bikini Pasi Workout
- 10. Gumbo uye Garo Workout, Prenatal Fitness
- 11. PlyoJam Dance Workout: Sexy Garo Workout
- 12. 10-Minute Bikini Workout Makumbo & Butt
- 13. 10-Minute Pilates Garo Workout
Unoda kuwedzera basa rakatemerwa pamaburi, asi usati wagadzirira kupa yakawanda nguva? Tinokupa iwe epamusoro akanyanya kurovedza matako kumba kubva kuYouTube chiteshi uye POPSUGAR. Makirasi anokutora iwe nguva shoma - maminetsi gumi chete, asi kana achiwanzoitwa, uchaona shanduko dzakanaka mushure memavhiki mashoma.
POPSUGAR Fitness ndeimwe yenzvimbo dzinozivikanwa dzekusimba paYouTube, iyo inopa purogiramu yevhidhiyo pasi pekutungamirirwa kwevadzidzisi vakakurumbira. Matako ndeimwe yematambudziko makuru evasikana, saka vanoda kutariswa kwakasarudzika uye nebasa revanhu. Pakati pemavhidhiyo ari pazasi iwe unogona kusarudza mamwe emitambo inonakidza kwazvo yeiyo glute uye wochinjanisa pakati pawo.
Mazhinji maapplication murairidzi uye munyori weiyo chiteshi POPSUGAR Anna Renderer. Zvakare pakati pevarairidzi vemaminetsi gumi emaminetsi vanofanirwa kuteerera Tracey mallet, Christine nzombe, Casey Ho, uyo anozivikanwa zvakanyanya muHollywood nyika yehutano.
Wepamusoro makumi mashanu ekurovedza matako pamba
1. 10-Minute Hombe Kubhururuka Workout
Chirongwa chinosanganisira zvetsika kurovedza kwekubwinya: mapapu, zambuko, UPS uye makumbo anosimudza pamakumbo mana. Kwemakirasi iwe unozoda peya yeanogumburisa. Muvhidhiyo, uchishandisa huremu hwezvakakomberedza mapaundi gumi (anenge 10 kg), asi iwe unogona kusarudza uremu hwakakwana. Izvo zvikamu zvakaitwa nenzira inoramba ichienderera. Kurovedza muviri kwemagaro kumba Bigger Booty Workout inotungamira Anna Renderer.
2. Zunzai Homwe Hwako neBikini Yedu-Bhatani Workout
Uye chirongwa ichi chatove kujaira kwatiri isu murairidzi Cristine Bullock ndiye Musiki weBut Lift yakaoma. Iyi vhidhiyo inonyanya kukwezva kune avo vaneta neiyo monotony: Christine anopa chaizvo chepakutanga uye chisina kujairika butt kurovedza muviri. Kune kusvetuka, uye kutamba kufamba, uye kurovedza muviri mune tambo, uye zvinhu zvePilates. Zvese zviitwa zvinoitwa nehuremu hwemuviri wake pasina zvekushandisa.
3. Gumbo uye Garo Toning Workout
ichi zvekare kurovedza muviri nekuti magaro pamba anotanga ne squats, divi, diagonal uye zvakajairwa kurwisa. Ndozvakaitawo maminetsi mashanu ekutanga. Ipapo iwe unofamba uchienda paMat uye woita maekisesaizi kubva panzvimbo kune ese mana uye kudivi. Hafu yekutanga yekirasi inotungamira Anna Renderer, uye ipapo inotsiviwa nevarairidzi May Susi naZelana Montminy.
4. 10-Minute Garo Kusimudza neBlogilates Kubva kuCassey Ho
Cassey Ho uye yake yehutano chiteshi Blogilates inozivikanwa pasi rese. Muvhidhiyo 10-Minute Butt Simudza iyo inopa mhando yepamusoro kurovedza kubva kuPilates kugadzira makumbo uye magaro. Dzidzo yese inoitwa paMat, yekuwedzera hesera haina kudikanwa. Chiitiko chakadzikira, chakaringana kune avo vanodzivirira kunetsa kurovera. Cassey Ho zvirokwazvo anokukunda iwe nemabatiro ayo akanaka ekuitisa makirasi.
5. 10-Minute Bhu-Kusvira Workout Kubva kuna Sarah Jessica Parker
Iyi vhidhiyo kubva kumurairidzi Sarah Jessica Parker zvakare inofanirwa kutarisisa. Iyo purogiramu inogona kuve yegungano rakakamurwa muzvikamu zvitatu. Muchikamu chekutanga iwe wakamirira iyo cardio kurovedza kubva plyometric uye kickboxing. Muchikamu chechipiri chekurovedza muviri kubva panzvimbo yebhawa. Muchikamu chechitatu - zviitwa zvekushandisa uchishandisa mabhanhire akasimba. Kudzidzira muviri kunonyatso kuzivikanwa mudzidzisi we "nyeredzi" Anna Kaiser.
6. 10-Minute Vaka Buri Buri Bhatiro
Ichi chiitwa chegaro pamusha zvakanyanya yeyakajairika uye intuitive kurovedza muviri: kupuruzira mapapu, zambuko pose tafura, kupwanya kwetsoka muplank, squats pane rimwe gumbo. Iwe unowana 8 kurovedza kweinenge 1 miniti imwe neimwe. Zvese kurovedza muviri kunoitwa nehuremu hwemuviri wake pasina michina, zvisinei, mune rimwe kurovedza iwe unofanirwa kuve nepuratifomu yemapistol squats, asi unogona kuzviita pasina izvozvo. Chidzidzo chichaitwa naAna Renderer.
7. Kubata-Kusimudza Workout Zviri Nani Kupfuura Spanx
Mumwe mukurumbira paPOPSUGAR chiteshi ndiTracey mallet. Iyo Butt-Kusimudza Workout inosanganisira kurovedza kubva kuPilates, ballet uye maekisesaizi. Chidzidzo chakanyanya mwero wakakwira, zvisinei, chirongwa ichi hachina kunetseka. Hafu yechipiri yekurovedza muviri kwemagaro kumba iri pane rug, hesitori iwe yausingade.
8. MaButu Exercises, Supermodel Workout
Pachidzidzo ichi, iwe unozoda kwakavharwa nenyama bhendi. Kurovedza kwakazara paMat: iwe uchaita kusimudza kwemakumbo kubva panzvimbo yakajairika padivi pake. Muvhidhiyo iyi mune akakura akasiyana ekurovedza muviri, asi seti yakasarudzwa yakanakira kusimbisa matako nemakumbo. Chirongwa ichi mumwe mudzidzisi we "nyeredzi" Andrea Orbeck.
9. Yekupedzisira Bikini Pasi Workout
Iyo Yekupedzisira Bikini Pazasi ndeimwe inoshanda yekurovedza matako epamba ayo anozokwezva kune vateveri ve zvekare kurovedza. Iwe uchawana gumi akasiyana ekurovedza muviri, kusanganisira plyometric uye vaviri mukupera kwevhidhiyo. Hafu yekutanga inoenda pasi, yechipiri hafu yakamira yakatwasuka. Chidzidzo chichaitwa naAna Renderer.
10. Gumbo uye Garo Workout, Prenatal Fitness
Gumbo neButt Workout yakagadzirirwa kunyanya kuita panguva yekuzvitakura. Iwe unotarisira nyore kugara-UPS, gumbo rinosimudza kubva pakamira nzvimbo uye wakarara pasi. Inoshandiswa zvakanyanya kufambisa kufamba kusimudzira mutoro. Iwe unogona kuita kurovedza nehuremu kana pasina, zvinoenderana nekudzidziswa kwako. Chirongwa chakakwana kwete chete kune vakadzi vane nhumbu asi kune vese vanoshuvira kusimbisa makumbo uye magaro. Kudzidziswa kunotungamira Sophia Ruiz.
11. PlyoJam Dance Workout: Sexy Garo Workout
PlyoJam iri kupisa plyometric kurovedza muviri yezvigaro kumba kubva kumurairidzi Jason Layden. Iwe uchapisa macalorie, kudzikisa huwandu hwehudyu uye kusimbisa magaro. Plyometrics ndiyo imwe nzira inoshanda yekurwa nemafuta akawedzera mumuviri wepasi, asi gadzirira kutyisidzira kusvetuka mukati mevhidhiyo. Zvimwe zvekushandisa hazvidiwe.
12. 10-Minute Bikini Workout Makumbo & Butt
Kunyangwe pazita rekuti Legs & Butt (makumbo uye magaro), mune uku kurovedza kwaisanganisira muviri wese. Chirongwa chaisanganisira maekisesaizi uye simba, uko kukoshesa kuri pachikamu chezasi chemuviri, uye mudumbu. Iwe unozoda peya yeanopenga, vhidhiyo inoshandisa huremu hwemashanu mapaundi (anenge 5 kg). Kudzidziswa kunotungamira Anna Renderer.
13. 10-Minute Pilates Garo Workout
Imwe nzira ndeye Pilates yako butt. Iwe unowana yakawanda nhamba yekudzidzira pane ese mana, zambuko uye gumbo rinosimudza kubva padivi puranga. Iyo chirongwa chese chinoitika paMati, iwe uchazoda imwe dumbbell: makochi anoshandisa huremu hwema 3-5 mapaundi (1-2 kg). Kurovedza muviri mumwe mudzidzisi anozivikanwa Heather Dorak.
Haugone kusarudza pekutangira? Wobva wangoteedzera izvo zvidzidzo zvakateerana, uchiona inonyanya kushanda uye unofarira vhidhiyo. Kana iwe uchitsvaga yakanyanya kurovedza muviri ye glutes kumba, teerera kuchirongwa, Leandro Carvalho: Brazil Butt Lift.
Kune vanotanga, kutetepa Makumbo uye magaro