Butt Lift: 5 izivivinyo ezimfushane zamathanga nezinqe noChristine bullock

Iphupho lezinqe ezinhle nemilenze emincane? Bese ubhekana naleyo nkinga njengamanje! Sikunikeza ububanzi kokusebenza okufishane kwe-Butt Phakamisa umzimba ongezansi kusuka kumqeqeshi ohehayo uChristine bullock.

Incazelo yohlelo Isixazululo Semizuzu eyi-10: Ukuphakamisa Izinkinobho

Isixazululo Seminithi: I-Butt Lift iqoqo lokuzivocavoca kwekhwalithi ephezulu ngokwakha izinqe namathanga wamaphupho akho. UChristine bullock unikeza amakilasi asebenzayo futhi ashukumisayo azokwenza ubukeke kahle kuma-jeans neziketi ezincane. Lesi sakhiwo sifaka ukusebenzisa okufushane okuthathu ukukhipha umzimba ongezansi, nokuqeqeshwa okubili kokuvivinya umzimba ngokususa amafutha amaningi. UChristine usebenzisa ukunyakaza okuhlukahlukene okugcwele kusuka kuzikwele zendabuko namaphaphu kuya kuzakhi ze-kickboxing, Pilates, yoga ne-ballet.

Esikhathini se-10 Minute Solution: I-Butt Lift iza namavidiyo ama-5 amathanga nezinqe + ividiyo yebhonasi engu-1 yemisipha yesisu. Konke ukusebenza kuhlala isikhathi eside 10 imizuzu:

  • I-Butt Lift: ukuzivocavoca okwenzelwe ukukhipha imisipha yezinqulu, izinqe kanye nomhlane ongezansi.
  • ICardio Booty Camp: ukusebenza kwe-cardio okususelwa kuzakhi ze-kickboxing ne-plyometric.
  • I-Booty Eqondile: isifundo sifaka inani elikhulu lezikwele namaphaphu ukukhulisa izinqa zakho.
  • Izinqe namathanga: iqoqo lokuzivocavoca kusuka ku-ballet, ama-Pilates ne-yoga emzimbeni oqinile.
  • Ukuphakama kwe-HIIT Butt: ukuqeqeshwa kwesikhawu esiphakeme sokushisa amafutha ngempumelelo nokuthambisa izinqe.
  • Imizuzu eyi-10 ye-ABS emangalisayo: a ingxenye yebhonasi yokuqinisa imisipha yesisu.

Ungahlanganisa konke ukusebenza oku-6 ndawonye futhi uthole umthwalo wokulayisha umthamo ezinqeni nasezinqeni. Noma ungakhetha izingxenye ezithile, uma ungenaso isikhathi esiningi sokuqina. Uma uhlela ukuqeda konke ukusebenzisa okungu-6 ngasikhathi sinye, ifayili le- Isikhathi sokusebenza esiphelele yimizuzu engama-60. Ngaphezu kwalokho, kuzoba lula futhi kube lula ukushintsha izingxenye ezithile ze-aerobic namandla.

Lesi sakhiwo senzelwe ukuqeqeshwa okuphakathi nendawo nokuthuthukile. Phakathi kwazo zonke izingxenye ezinhlanu kugxila emathangeni nasezinqeni, kepha ngaphezu kwalokho futhi ngezansi isebenza emzimbeni wonke. Ubuhle obukhulu be-10 Minute Solution: Butt Lift ukuthi konke ukuvivinya umzimba kwenziwa ngesisindo somzimba wakhe, ngaphandle kwemishini eyengeziwe. Uzodinga kuphela indawo ethambile phansi.

Ukuzivocavoca okuphezulu kwe-10 kwe-plyometric: indlela engcono yokushisa amanoni phansi.

Ubuhle nobubi bohlelo

buhle:

1. Uhlelo lusiza ngamabomu ukwenza ngcono amathanga nezinqe, ukugxila phakathi nezifundo kukhokhwa ngqo emzimbeni ophansi.

2. UChristine bullock uhlanganisa ukuqeqeshwa kwe-aerobic nesisindo ukushisa amafutha nokuthambisa umzimba wakho. Le ndlela edidiyelwe izokusiza ukuthi uzivocavoca kahle ngangokunokwenzeka.

3. Lolu hlelo lusebenzisa izakhi ezivela ku-plyometric, kickboxing, ballet, Pilates, yoga, nezikwele zendabuko kanye nemiphunga. Ukuzivocavoca kakhulu ezahlukahlukene nezasekuqaleni.

4. Ngaphandle kokuthi uChristine ugxile emathangeni nasezinqeni, uzozizwa uthanda ukusebenza umzimba wonke, kufaka phakathi izandla nohlelo lwemisipha. Futhi isifundo sifaka ingxenye yebhonasi ekhethekile yabezindaba.

5. Uhlelo luhlukaniswe ngemizuzu eyishumi eyishumi. Zigcwalise ukuzivoxavoxa kwakho okuyinhloko noma wenze lonke uhlelo lwehora ukukhetha kwakho ngokuphelele. Futhi le nxanxathela izohambisana nalabo abangenaso isikhathi esiningi sokuzijwayeza.

6. Zonke izivivinyo zenziwa ngesisindo somzimba wakhe, ngaphandle kwemishini eyengeziwe.

bawo:

1. Amakilasi aneChristine bullock azokusiza ukuthi uqinise inyonga, uvumele i-gluteus Maximus ukuthi ikhulume futhi iphakamise isinqe sakho, kepha ngeke kusize ukukhulisa izinqe, noma ukuguqula isimo sazo.

2. Uhlelo aluyona ukufudumeza okugcwele, akukho ukuhlangana, kuzofanele uthole amavidiyo ongezekile wokufudumeza nokwelula imisipha.

10 Minute Isixazululo Butt Phakamisa

Ukuphakamisa i-Butt - lolu olunye uhlelo olukhulu kusukela kwabangu-10 iminithi Soisilumko, esivele saziswa abafundi bethu. Ungesabi ukufaka amavidiyo amasha kuhlelo lwakho lokuqeqesha, kuzosiza ukwehlukanisa imisebenzi yakho futhi ugweme okujwayelekile.

Bheka futhi: Isixazululo Semizuzu eyi-10 - ukuqeqeshwa okufishane oku-5 kwe-HIIT uLisa Kinder.

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