Mukati
Marwadzo mumabvi majoini ingangove iri dambudziko rakajairika rinotarisana nevanofarira kugwinya. Izvi zvinomisikidza zvakakomba kuita pakuurayiwa yekudzidzira kwechidya uye magaro: akajairwa squats uye mapapu anogona kuwedzera dambudziko nemabvi.
Asi ko kana basa repazasi remuviri richifanira kukurumidza? Tinokupa iwe sarudzo yemahara yekurovedza paYouTube yezvidya zvako uye glutes pasina squats, mapapu uye kusvetuka. Aya mavhidhiyo achakubatsira iwe kunyatso shanda pane yepazasi chikamu chemuviri pasina zvinokuvadza kunetseka pamabvi. Ive neshuwa yekuverenga zvakare:
- Wepamusoro makumi matatu emitambo yekudzidzira mukati mechidya + chirongwa chakagadzirira-chakagadzirwa
- Wepamusoro makumi matatu ekurovedza muviri kwechidya chekunze: maitiro ekuchenesa breeches
Iko kukanganisa kufunga kuti kurovedza muviri pasina mapapu uye squats hazvibatsiri pakuumbwa kwe yakatetepa toni makumbo nembongoro. Edza kuita mavhidhiyo akakurudzirwa nguva nenguva uye iwe uchaona shanduko dzinoshamisa mushure memavhiki e3-4 chete.
Kuwedzera kuoma kwemaekisesaizi akakurudzirwa kutenga mabhendi akasimba. uye uremu hwemakumbo (0.5 kg uye pamusoro). Asi kekutanga, iwe unowanzo kuve mutoro wakaringana kubva pahuremu hwemuviri wake pasina kumwe kuramba.
Vhidhiyo kubva kuFitnessBlender
FitnessBlender ndiyo inonyanya kufarirwa chiteshi pane youtube. Pano iwe unogona kuwana dzakasiyana siyana zvirongwa kune ese matambudziko nzvimbo. FitnessBlender varairidzi vanopa mavhidhiyo emhando yepamusoro ezvidya nemagaro pasina mapapu uye squats. Kana iwe uchida yakazara yakachengeteka kurovedza muviri yezasi muviri, zvinokurudzirwa kutanga nemavhidhiyo aya.
1. Hapana squat Workout yeBut uye zvidya (25 maminetsi)
Mune ino maminetsi makumi maviri neshanu yekurovedza zvidya nemagaro pasina iwe uchawana sarudzo inoshanda yekurovedza muviri pasi, uchichinjana nekumira kurovedza (kusimudza gumbo, kurova, Mahi). Inokodzera kune akasiyana siyana ekubata.
2. Squat Mahara Garo & Gumbo Workout (40 maminetsi)
Ichi chimwe chiitiko chemuviri wezasi usina kushushikana pamabvi, nguva yakati rebei. Zvirongwa zvakaitwa munzvimbo dzakasiyana: akamira nerutsigiro pachigaro, akarara kumusana, pamakumbo mana, padivi pake, mune imbwa yakadzika yakatarisana nembwa. Zvidya uye magaro zvakavimbiswa kuwana rakakura kurovedza muviri!
3. Pilates Garo uye Gumbo Kupisa Simba Squat Mahara (9 min)
Ichi chi vhidhiyo pfupi yezvidya uye magaro asina mutoro pamapfundo emabvi anonyatso zadzisa chero chako kudzidziswa. Chikamu chakakura chechiitwa ndechekusimudza makumbo uye unomhanya pamakumbo mana, kuvimba nemagokora.
4. Gumbo Slimming Pilates Garo uye Gumbo (10 maminetsi)
Pakupera kweiyo pfupi vhidhiyo yemagaro uye zvidya pasi:
Vhidhiyo kubva kuBlogilates
Inozivikanwa YouTube blogger Cassey Ho inopa akateedzana mapfupi, anoshanda mavhidhiyo ezvidya zvako uye glutes pasina squats uye mapapu. Izvo zvese zvakavakirwa pane zvinhu zvePilates uye vari munzvimbo yakatwasuka. Makirasi anogona kuve akaomesesa, kuzviita pamwe nezvirema patsoka dzake. Iwe unogona kubatanidza akawanda ekurovedza kubva kuYouTube chiteshi Blogilates muchirongwa chimwe kana kudzokorora imwe gumi-maminetsi ekuzorora mu10-3 pamakumbo emutoro wekuwedzera.
1. Akakwana Makumbo Workout POP Pilates (maminetsi gumi nemashanu)
2. 5 Yakanakisa Gumbo Slimming Exercises (10 maminetsi)
3.Kurumidza Kupisa Saddlebags Slimdown: Yakanakisa Yekunze Gumbo (9 maminetsi)
Uye zvakare inotevera vhidhiyo ~ 10 maminetsi:
- Kurumidza Kupisa Rwomukati Gumbo Workout: http://www.youtube.com/watch?v=SdCx8YYesW4
- Chiuno garo & zvidya Super Shaper Workout: http://www.youtube.com/watch?v=HHn-oT3CEF4
- 8 min Bikini Zvidya Kudzidzira: http://www.youtube.com/watch?v=bEQnmWd4D5E
Vhidhiyo kubva kuna Jessica Smith
Jessica Smith anozivikanwa neyake anofara uye ane hushamwari maitiro ekuitisa dzidziso. Mapurogiramu ayo anogona kutsanangurwa seanowanikwa, anoshanda uye akakodzera kune akasiyana siyana mudzidzi. Pakati pemavhidhiyo ake, iwe unozonyatso kuzvitsvagira chirongwa chakanakisa.
1. 30-Minute Knee Shamwari Yakazara Muviri Barre Workout (30 maminetsi)
Uku kudzidziswa kweBarna zvizere yakamira. Iwe unozoita ballet kurovedza padyo nechigaro, asi pasina yakadzika squats uye mapapu. Iwe zvakare unozoda peya yeanogumburisa. Kupfava kwemabvi kurovedza muviri kuchakubatsira iwe kushanda pane ese madambudziko nzvimbo yemuviri wezasi.
2. Yakanakisa Muviri Wekurovedza muviri weKashata Knee (15 maminetsi)
Kurovedza muviri kunonyangarikawo pakamira uye kunosanganisira yakawanda yekusimudza makumbo kune yepasi muviri. Iwe unozoda chigaro uye mapundu ezvimedu.
3. Dzidya Slimming, zvidya zvemukati, Pilates: Yakazara Kureba Gumbo (maminetsi gumi nemashanu)
Hafu yekutanga yekirasi yakamira uye imwe hafu iri munzvimbo yakatarisana. Inventory iwe haudi. Chidzidzo ichi chinosanganisira kurovedza muviri kwakanyanya kune chidya chemukati.
4. Maitiro Akanakisa eKubata Mabvi Akaipa (7 min.)
Iyi vhidhiyo ipfupi yemagaro zvakare akachengeteka zvachose pamabvi ako emabvi. Chidzidzo chiri zvachose pasi, kuverenga hakudi.
Vhidhiyo kubva kuna Anelie Skripnik
Anelia Skripnik anoti iwe unokwanisa kuwana zvidya zvine toni uye taut magaro usina kugara-UPS! Kudzidziswa kunotevera kuri zvachose pasi, nekusimbisa pa gluteus Maximus uye mhasuru dzemakumbo. Ehezve, iwe kuti uvake mhasuru neaya maekisesaizi haugone kubudirira, asi kuita kuti matako ako akomberedzwe, uye chiuno chakatsvinda - zvinogona chaizvo.
1.Great glutes pasina squats (20 maminetsi)
2. Kuita bhatani (maminetsi gumi nemashanu)
3. Kuchenesa breeches: iyo yakaoma yehudyu (15 maminetsi)
3.Bosu Workout yepakati chidya (15 min)
Mavhidhiyo kubva kune vamwe varairidzi
Kupawo iwe mamwe mavhidhiyo kubva kune vamwe varairidzi, ayo ichave yekuwedzera kukuru kumakirasi ako akakosha. Edza aya mavhidhiyo ezviuno zvidiki uye matoni ane matako asina mutoro pamapfupa emabvi.
1. Hapana squat Booty Dambudziko (maminetsi gumi)
Youtube chiteshi Rudo Sweat Fitness inopa ipfupi asi vhidhiyo inobatsira yemagaro hapana mutoro pamapfundo emabvi. Tevedza izvi kuvadzidzisa mumakumbo maviri, kana maminetsi gumi anga asingakwani:
Zvakare kubva pane akateedzana pane chiteshi Rudo Sweat Fitness:
- 5 Minute Garo Kusimudza: http://www.youtube.com/watch?v=hL02Wv4EmmM
- Hapana squats Booty Workout: http://www.youtube.com/watch?v=NXLc7ekmUQg
2. Hapana Squat Hapana Lunge Lower Body Workout (35 maminetsi)
Kumhanyisa chirongwa ichi kubva mugero iwe yauchazoda bhora rekurovedza muviri uye peya yemakomba. Iwe wakamirira mapuranga, kusimudza makumbo, nyore kurovedza pamwe ne fitball. Iko kurovedza kwakanaka kubva kuFitness chiteshi nePJ, izvo zvinokubatsira iwe kugadzira zvidya nemagaro akaonda asina mutoro pamabvi.
3. Hapana Squat Hapana Lunge Pasi Muviri Sculpt & Tone Makumbo (18 maminitsi)
AngieFitnessTV inopa kurovedza muviri kune chidya nemagaro, izvo zvizere inopfuura pasi. Iwe unowana matatu yeyuniti maekisesaizi, kuti uite mamwe acho anoda madziro kana imwe yakatwasuka pamusoro. Mudzidzisi anoshandisa zviyereso, asi iwe unogona kuzviita pasina izvozvo.
4. Hapana Squat Garo Workout Inotarisa Kubwinya (22 maminetsi)
Ita kuti zviite nekusimbisa pamatako zvizere pasi. Kune vanotanga, chidzidzo ichi chingaite senge chinotyisa, asi nguva nenguva zororo richakubatsira iwe kupona vhidhiyo kubva pakutanga kusvika pakupedzisira. Iko kuverenga hakudi.
Une matambudziko nemajoini majoini, asi unoda kunyatso kudzidzisa iyo glutes uye hamstrings? Edza zvirongwa izvi, uye iwe unozokwanisa kuumba yakatetepa makumbo uye akasimba magaro asina mutoro pamabvi.
Verenga zvakare: Mavhidhiyo gumi nemashanu epamusoro kubva pakurwadziwa kumashure naOlga Saga.
Nezve toni uye mhasuru kukura kwakaderera kukanganisa kurovedza muviri, Makumbo uye glutes