Wepamusoro-14 vhidhiyo pfupi yemapepanhau uye kuhukura kubva kuYouTube chiteshi POPSUGAR

Munguva pfupi yapfuura pane yedu webhusaiti muongororwo wemaminetsi gumi-emahara ekushanda kwema glute, ayo anomiririrwa pane yeYouTube chiteshi POPSUGAR. Asi kana iwe uchida kunatsiridza matako ako, asi simbisawo dumbu, wozokupa iwe pamusoro pfupi vhidhiyo yemagaro nemakumbo kumba.

Zvirongwa zvakagadziriswawo nechikwata chePOPSUGAR. Mukana mukuru wekudzidzira neiyi chiteshi ndeye kusiyana kwevarairidzi nemaitiro, nekuda kwekuti munhu wese anokwanisa kuwana yakakwana pfuma.

Chikamu chikuru cheaya anotevera mapurogiramu chinotungamira kune chiteshi Musiki musimboti mudzidzisi Anna Renderer. Zvakare zvakabatana nevamwe varairidzi vane mukurumbira veHollywood, vazhinji vacho vari varairidzi vega venyeredzi dzekuratidzira bhizinesi. Zvese zvekudzidzira zvinopera maminetsi gumi. Sarudza yakakodzera vhidhiyo yekudhinda kumba uye tanga kuita izvozvi!

Mavhidhiyo epamusoro eab kumba

1.Gumi-Mineti Flat Abs Workout (Anna Renderer)

Chirongwa ichi chinokubatsira iwe kusimbisa mhasuru dzemudumbu, musana, chiuno. Mudzidzisi anopa gumi nembiri kurovedza muviri, ese ari pasi. Iwe uchaita yakakura nhamba yemamojuru munzvimbo dzakasiyana, nekuti tambo ndeimwe yeakanyanya inoshanda nzira yekusimbisa mhasuru corset. Hauzodi zvekuwedzera zvekushandisa, chete kupfeka pasi. Iyi vhidhiyo ndeyevekudhinda kumba yakanakira kupedzisa maawa ekudzidzisa.

2. Bikini Belly Boot Camp - 10 Maminitsi kuenda kuToni (Anna Renderer)

Chirongwa Bikini Belly Boot Camp inosanganisira inoshanda kurovedza inotarisa padumbu. Iwe unowana huwandu hukuru hwezviitwa munzvimbo yeplank, zvikamu zvecardio kumhanyisa metabolism uye kupisa mafuta, crunches kusimbisa mhasuru yemudumbu uye makumbo ekusimudza mutoro wekuwedzera pamusoro. Kudzidziswa kwacho kuri zvine simba kwazvo, saka inogona kumhanya kunyangwe sechiitiko chakazvimirira. Iko kuverenga hakudi.

3.Gumi-Mineti Flat Belly Workout (Ashley Bordon)

Vhidhiyo ipfupi yekudhinda kumba pasi pekutungamirirwa nemudzidzisi wemuviri Ashley Bordon ichakubatsira iwe kushanda pakusimbisa mhasuru dzemudumbu. Iwe unenge uchiita 9 kurovedza kwakasiyana, pakati pavo puranga, Cobra, kumonyanisa, Superman. Izvo zvikamu zvaiitirwa pasi pasi nenzira yakayerwa uye yakakwana kune vanotanga. Iko kuverenga hakudi.

4. 10-Minute Flat Belly Workout yekusimbisa uye Tone (Anna Renderer)

Nevhidhiyo iyi kune vezvenhau iwe haungosimbise dumbu rako uye simbisa chako chose musimboti. Kune makirasi iwe unozoda mapepa mapepa kana zvidimbu zvakajairika zvemachira izvo zvinotsvedza pamusoro. Kuwedzera kuramba kuchakubatsira iwe kushandisa mhasuru yakawanda uye kurovedza muviri zvine hunyanzvi. Maitiro "ekufambisa" kusiana mac curls ekusimbisa mhasuru yemudumbu.

5. Rova Belly Bloat Nemaminetsi gumi eYoga (Travis Eliot)

Kana iwe uchida iyoga, edza vhidhiyo yekudhinda kumba, iyo inogadzirwa zvinoenderana nezvinhu zveiyo yoga. Anodzidzisa nyanzvi yeyoga nemakore ekuziva, Travis Eliot, shamwari isu pazvirongwa Yoga Collective. Pakati peiyi 10-maminetsi chirongwa, iwe uchawana inonyanya kufarirwa uye inoshanda asana kusimbisa bark. Kurovedza kunoitika mune yakanyarara kumhanya neakasiyana static mamiriro, hesera iwe yausingade.

6. 10-Minute Ab-Kuveza Workout (Idalis Velazquez)

Chirongwa 10-Minute Ab-Sculpting Workout inozivikanwa inozivikanwa yekuAmerican kurovedza muviri Idalis Velazquez. Iyo inokupa iwe yakaoma simba, iyo mukuwedzera pakusimbisa mhasuru yemudumbu uye musana iwe wauchatamba cardio kurovedza kupisa mafuta padumbu uye nemuviri wese. Iwe wakamirira kusvetuka kwakanyanya, mapuranga ane huremu hwakawedzerwa, squats uye kumonyanisa. Kwemakirasi iwe unozoda imwe dumbbell.

7.Pilates Ab Workout, Tsanangura Waistline Yako (Juliet Kaska)

Pilates ndeimwe yeakanyanya kurovedza muviri kusimbisa mhasuru corset. Iyi 10-miniti yekurovedza kubva ku "nyeredzi" murairidzi Juliet Kaska izvo zvinokubatsira iwe sungisa dumbu uye kuderedza divi. Zvese zvekurovedza muviri zviri pasi, chidzidzo chinopera nekutambanudza. Kune mapurogiramu Pilates Ab Workout hauzodi zvekuwedzera zvekushandisa.

8. 10 Minute Abs uye Core Workout Pasina Crunches (Anna Renderer)

Uye iyi vhidhiyo yemaminetsi gumi yekudhinda kumba yakanyatso isina twists! Kudzidziswa kunonyanya kukwezva kune avo vasingade zvakaomarara uye vachitsvaga imwe nzira Chirongwa chose chinoitika paMat, pamwe nekurovedza muviri kumashure, iwe uchaita puranga, Superman, kusimudzwa kwemaoko nemakumbo pamakumbo ese mana. Iwe unogona kuomesa kurovedza muviri, kana muhafu yekutanga yekirasi ukaita maekisesaizi nemishonga mabhora kana dumbbells. Nekudaro, ivo varairidzi vanoratidza iyo chivakwa isina kuverenga.

9. Maminitsi gumi Barre Abs Workout (Jake DuPree)

Iyi vhidhiyo ndeyokudhinda kumba inotungamira murayiridzi kudzidzisa barnych Jake DuPree. Chirongwa ichi chakanyatso kubatwa munzvimbo yepamusorosoro yebasa zvinodikanwa kuve nebhora rerabha, asi zvakare inoratidza kurovedza uye pasina bhora. Iyo yakaoma yakavakirwa pairi iwo maekisesaizi kubva kuPilates, pane zvinonakidza uye zvepakutanga kugadzirisa. Kurovedza kunogona kunge kwakaomera vatangi.

10. Yakanakisa Toni Arms uye Abs Workout yeVaroora (Anna Renderer)

Chero ani anoda "kuuraya shiri mbiri nedombo rimwe", anogona kusarudza gumi-maminetsi chirongwa Akanyanya Toni Arms uye Abs. Iwe unoshanda kwete chete pane kumanikidza asiwo nekusimbisa maoko nemapfudzi, asi zvakare unopisa macalorie nekuda kweiyo mafuta-anopisa maekisesaizi eerobic. Iwe uchaita Push-UPS, kuita twists uye trims, kusvetuka uye kuita mapapu. Exercise is energy-intensive, asi inoshanda. Inventory iwe haudi.

11. Yoga Core Workout Ab Exercises (Todd McCullough)

Imwe sarudzo ndeyesimba yoga yekusimbisa makwati inopa nyanzvi yehutano Todd McCullough. Chirongwa ichi chinokwezva kune vese vanoda iyo yoga uye Pilates. Nhamba huru ye mapuranga uye zvakamira nzvimbo ichakubatsira iwe kusimbisa mhasuru uye kugadzira yakasimba solid elastic. Zvemakirasi hazvidi zvinowedzerwa zvekushandisa, ingori Mat.

12. Maminitsi gumi Core Workout (Anna Renderer)

Izvi zvakaoma zvinosanganisira kurovedza muviri kusimbisa goko rose, kwete tsandanyama dzemudumbu chete. Kirasi ichatanga kubva pachinzvimbo chembwa yakatarisana nezasi uye puranga, ipapo iwe unozorovedza pamakumbo mana uye kumusana kwayo. Chikamu chidiki che cardio chinobatsira kukwidza kurova kwemoyo uye kupisa macalorie. Chirongwa chinopera nekukotama kumativi uye kusimudza kwegumbo munzvimbo yakamira. Iko kuverenga hakudi.

13. Yekupedzisira Ab Workout Yako Skimpiest Bikini (Anna Renderer)

Iyi ndeimwe vhidhiyo yekudhinda kumba uko iwe kwaunoda inofamba pamusorosemuenzaniso, zvidimbu zvemucheka. Zviri nyore kwazvo: mumaminetsi gumi uchawana zviitwa zvishanu munzira mbiri idzi. Iwe uchaita crunches, makumbo anosimudza, rolls pasi pasi uye cardio kurovedza. Kurovedza kwakasimba, kune izvo zvidzidzo, iwe unongoda chete izvo zvigadzirwa kuti utsvedze.

14. Core Fusion Kirasi Kubva kuEexhale (Lindsey Arotin)

Vhidhiyo yeab kumba uye murayiridzi weyoga Lindsey Arotin ichakubatsira iwe kupinda muchimiro nerubatsiro rweanoshanda kurovedza kubva kuYoga nePilates. Iwe uchawana makumi maviri ekurovedza mumaminitsi gumi! Uye iwe haungosimbise yako chete asiwo kuvandudza muviri wese. Kune makirasi iwe uchazoda Mat uye maviri eakareruka dumbbells (20 kg).

Nekudaro, rangarira kudzikira uremu mudumbu, hazvina kukwana chete zvine chekuita nevhidhiyo yakaratidzwa pane vezvenhau kumba. Ive neshuwa yekutarisa kushomeka kwehutano uye kudzidzisa muviri wese. Kuti uderedze huremu chete mudumbu, muviri unorasa mafuta zvakaenzana kubva kunzvimbo dzese. Verenga zvimwe nezve izvi mune chinyorwa: Sei kuonda uremu munharaunda?

Kune vanotanga, kutsvedza, Dumbu