Bikini Butt Workout: Nyore Nzira dzeKuwana Shapely Papi Pacho Paunenge Uchiida Izvo

Zvemukati

• Kutambura kubva cubicle butt mushure memaawa akawanda kuhofisi? Edza iyi bhaini bhatiro kurovedza - inosimudza uye inokuumba iwe munzvimbo dzese dzakakodzera munguva yemwaka wegungwa.
• Zvakavanzika zvebut kurovedza muviri zvinoshanda chaizvo
• Wana runako kubva kumashure kwemwaka webhainiini; shandisa akanakisa magaro maitiro.
• Zoom mukati mese tsandanyama dzakakodzera neaya magaro ekurovedza muviri. Mubayiro: Unenge uine chivimbo uye wakasimba nemwaka webikni.
• Donhedza huremu, uye simbisa kumusoro kwese neBitini yedu yeMuviri Kuverengera.
• Ongororo ye

Kutambura kubva cubicle butt mushure memaawa akawanda kuhofisi? Edza iyi bhaini bhatiro kurovedza - inosimudza uye inokuumba iwe munzvimbo dzese dzakakodzera munguva yemwaka wegungwa.

Iwe wapedza mwedzi mitanhatu yekupedzisira uchishanda chako hofisi kuoffice - juggling misangano, mae-mail uye pepa tsunami neimwe nzira inozivikanwa seyako inbox.Uye kunyangwe mukuru wako achigutsikana uye mabhadharo ako ari kuwedzera kukora, iwo maawa ese aunogara wakagara kuseri kwedhesiki atora mutero. Panzvimbo pemitambo yekumusoro yakasimudzwa kumagumo, iwe unonzwa kunge iwe une cubicle garo.

Usati wazvirega kuti upfeke chakavanzika zhizha rose, edza izvi zvakasarudzika zvinofamba kubva muvhidhiyo ye "Kurumidza Kugadzirisa Buns" (Peter Pan Maindasitiri), yakagadzirirwa zero mukati memhasuru dzako, kuti ugone kutenderera, kutaridzika kwakanyanya munguva yemwaka wegungwa.

Zvakavanzika zvebut kurovedza muviri zvinoshanda chaizvo

Sekureva kwemurairidzi akasimbiswa Nancy Popp, uyo anotamba muvhidhiyo ye "Buns", chakavanzika chimwe ku "Kurumidza Kugadzirisa" chiri kunongedza chigaro chako kubva kumativi akasiyana. Zvese zviitwa zvinoratidzwa pamapeji aya zvinoitwa iwe wakamira, asi shanduko diki pachinzvimbo - senge kuburitsa zvigunwe zvako kana kutenderedza ibvi rako kubva muhudyu yako - rega urove matako ako kubva kwakasiyana kwakakosha nzira. .

Asi unogona kunyatso kuwana kurovedza muviri kunoshanda pasina kusimudza uremu? Ehe - chero bedzi iwe uchidzidza nzira yekuparadzanisa glutes yako. "Fomu chaiyo yakakosha kuti uwane mibairo," anodaro Popp. "Kazhinji, urikuda kudzokorora kudzora uye chengetedza chiuno chako chimire." Zvino, nekunyatso chibvumirano chako chegluteal tsandanyama, unogona kugadzira kuramba kwakakwana kupa butt yako kukurudzira. (Gare gare, rova ​​​​jimu yekusimudza zvakakomba kuti uchengetedze kufambira mberi.)

Usatombo kunetseka: Haufanire kupedza nguva yakawanda uchisvinira matama ako. Anodaro Popp: "Nemhando idzi dzekurovedza muviri, uri kunyatsoisa nzvimbo yemagaro kumatako, kuti ugone kuwana mhedzisiro mune mashoma semaminetsi gumi panguva."

Wana runako kubva kumashure kwemwaka webhainiini; shandisa akanakisa magaro maitiro.

[musoro = Butt exercises: Bikini butt workout zeroes mumamhasuru aunoda kusimbisa.]

Zoom mukati mese tsandanyama dzakakodzera neaya magaro ekurovedza muviri. Mubayiro: Unenge uine chivimbo uye wakasimba nemwaka webikni.

Zvekuita:

Dziisa: Tanga maekisesaizi ega ega nemaminetsi mashanu ekuita kwechiedza aerobic -- kufora panzvimbo, kuita nhanho-kumusoro kana kufamba uchimhanya-inoteverwa neashoma muhudyu, denderedzwa rehudyu (shandisa Hula-Hoop kana uine imwe!) kana kurohwa negumbo.

Fitness Workout 1: Ita 1 seti imwe neimwe yekufamba nenzira yakaratidzwa. Zvadaro, usati washandura makumbo, dzokorora maekisesaizi semusanganiswa: Ita 1 lunge inoteverwa negumbo rimwe squat uye turnout; dzokorora combo iyi kagumi. Kana wapedza, chinja mativi uye dzokorora Workout yese.

Dzvanya pano kune Fitness Workout 1

Kusimba Workout 2: Ita 1 seti imwe neimwe yekufamba nenzira yakaratidzwa, wobva washandura mativi uye wadzokorora.

Dzvanya apa kuitira Fitness Workout 2

Kutonhorera-pasi: Pedzisa yega yega yekurovedza muviri nekutambanudza yako bhut uye hudyu mhasuru, uchibata yega yakatambanudzwa kwemakumi maviri nemakumi matatu masekondi pasina kubhowa. 1) Simudza ibvi rako rekurudyi kusvika pakukwirira kwehudyu, wobva waisa maoko ese pasi pechidya chako chekurudyi. Pota musana wako kuitira kuti muswe wako udonhe pasi uye pasi; iwe unofanirwa kunzwa kutambanudza mune yako chigaro uye wezasi kumashure. 2) Dzokera kunzvimbo isina kwayakarerekera musana, wozoshandisa ruoko rwako rworuboshwe kudhonza ibvi rako rekurudyi kurutivi rwako rworuboshwe kuti utambanudze chiuno chako chekurudyi. Dzokorora zvese zvakatambanudzwa kune rimwe divi.

Iyo purogiramu yezviitwa zvako zvebutt

Kana iwe uchangotanga chirongwa chekurovedza muviri, tevera Yekutanga Chirongwa. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchichiita.

Kutanga

Mavhiki 1-2: Ita Workout 1 chete, katatu pavhiki.

Mavhiki 3-4: Ita Workout 2 chete, katatu pavhiki.

Vhiki rechishanu: Kufambira Mberi kune Yekutanga Chirongwa.

Basic

Ita Workout 1 uye 2, 3 nguva pasvondo, kungave pazuva rimwe chete kana pane mamwe mazuva.

Kufambira mberi

Kana chirongwa ichi chikatanga kunzwa nyore, ita zvekudzokorora kana seti yechipiri yekufamba kwese.

Donhedza huremu, uye simbisa kumusoro kwese neBitini yedu yeMuviri Kuverengera.

Ongororo ye