I-Great Glutes: ukuzivocavoca ngezinqe ezinhle nezinamathambo ezivela kuKate Frederick

Ufuna ukuzivocavoca ukudala abapristi abahle abanamathoni ngaphandle kokunciphiswa nokuwohloka ne-cellulite? UKate Frederick wuhlelo olukhulu lokuqina lwalezo zinhloso! I-Videosrate Great Glutes ikusiza ukuthi wakhe ama-glutes amahle namathanga.

I-Great Glutes iyasebenza uKate Friedrich, yenzelwe umsebenzi ogxile ekwakhiweni kokubopha okunwebeka kwezinqe. UKate unikeza izivivinyo zakudala nezintsha ezizokuvumela ukuthi usebenze imisipha ye-gluteus enama-engeli nezikhundla ezahlukahlukene.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhetha ukusebenza okuhle kakhulu
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
  • Umqeqeshi we-Elliptical: yiziphi izinzuzo nezingozi
  • Donsa-UPS: ungafunda kanjani + amathiphu wokudonsa-i-UPS
  • IBurpee: ukusebenza kahle kokushayela + izinketho ezingama-20
  • Ukuzivocavoca okuphezulu okungu-30 kwamathanga angaphakathi
  • Konke mayelana nokuqeqeshwa kwe-HIIT: inzuzo, ukulimala, ukuthi ungenza kanjani
  • Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha

Incazelo yohlelo Great Glutes

Uhlelo lweGreat Glutes luyingqayizivele ezinhlobonhlobo zalo zokuzivocavoca: uzosebenzisa isisindo sakho somzimba nemishini eyengeziwe ukuthuthukisa ikhwalithi yezibalo. Izinqe ngaphezu kwakho, vele, zisebenza okhalweni, okuyibhonasi enhle eyengeziwe.

Uhlelo i-Great Glutes luthatha imizuzu engama-60 futhi lufaka izingxenye ezimbalwa:

  • Warm Up (6 imizuzu) Ukuzifudumeza okusebenzayo ngokugcizelela imilenze nama-glutes.
  • Ikomidi Umlenze /Kuyakhazimula (Imizuzu eyi-16). Ingxenye enezisindo zamahhala zokushisa imisipha yamafutha nethoni.
  • Disk Glide Imilenze / Glutes (Imizuzu engu-8). Ingxenye ishayela ukundiza.
  • Ukuzinza Ibhola Imilenze / Imikhuhlane (6 imizuzu) Ukuzivocavoca nge-fitball phansi.
  • Floor Work (Imizuzu engu-9). Ukuzivocavoca izinkinobho phansi ngaphandle kwemishini eyengeziwe.
  • Stretch (Imizuzu engu-7). Ukwelulwa kwayo yonke imisipha phansi.
  • Ibhonasi: Sihlalo Imilenze / Imikhuhlane (Imizuzu engu-8). Ingxenye yebhonasi eduze kwesihlalo esinama-dumbbell nezinsimbi zokuqina.

Ngokuhlukanisa ukuqeqeshwa kube izingxenye ezihlukene, ungakhetha kuphela izingxenye ozithandayo. Isibonelo, uma ungenayo imishini ethile, vele uphuthelwe ingxenye lapho isetshenziswa khona. Ukwenza lonke uhlelo luphelele uzodinga imishini elandelayo: ama-dumbbells (uKate Friedrich usebenzisa u-3.5 kg), i-fitball, amasondo okushushuluza, ibhande lenjoloba yokuqina, isihlalo.

Uhlelo lweGreat Glutes lulungele ukuqeqeshwa okuphakathi naphakathi. Lokhu kuzivocavoca okusebenzayo kwethoni yemisipha, umthwalo omncane we-cardio uzokuhlangabeza kuphela engxenyeni yokuqala ngama-dumbbells. Ukufeza umphumela kuyanconywa ukuthi ubhekane nalesi sidunu se-Kate Friedrich esivelele okungenani kathathu ngesonto. Vele, lokhu kuyinkimbinkimbi ngeke kukusize ukuthi ukhulise ngokungathí sina inani labapristi, kepha uqinise izinqe futhi ususe ukuxegiswa ngakho, ungakwazi.

Izinzuzo zohlelo:

  1. Uhlelo i-Great Glutes lwenzelwe ukwakha izinqe namathanga okunwebeka okulingana ngaphandle kokutholakala kwe-cellulite. Uzokhohlwa ngezindawo eziyinkinga zomzimba ongezansi.
  2. UKate unikela ngokuzivocavoca okudala futhi okusha lapho uzokwazi ukusebenza khona emisipheni ekhazimulayo evela kuzo zonke izinhlangothi nezinhlinzeko.
  3. UKate Friedrich unikela ngokuzivocavoca okuhlukahlukene esebenzisa ama-dumbbells, ibhola lokuzivocavoca, ukushayela ku-gliding, expander. Uzothuthukisa indawo ekhonjiwe kahle ngangokunokwenzeka.
  4. Kulokhu kuvivinya umzimba ngeke kuthinte ukuzivocavoca nomthwalo osindayo enhliziyweni, ngakho-ke ividiyo ilingana nabantu abahlukahlukene ababandakanyekayo.
  5. Uhlelo luhlukaniswe ngezigaba, ungakhetha kuphela izingxenye lapho usebenzisa khona imishini ethile yezemidlalo.

Okuwukuphela kwento ebuyisela emuva kulolu hlelo isidingo sokuthi yonke imishini yezemidlalo ibhalwe. Kubalulekile futhi ukuqaphela ukuthi ukuzivocavoca umzimba kungaba okuhlukumeza amadolo akho. UKate Friedrich akethusi, kepha inani elikhulu lama-squats namaphaphu angaba nomthelela omubi emajoyini amadolo.

Ividiyo kaCathe Friedrich's Great Glutes

Impendulo ngohlelo uKate Friedrich Great Glutes:

I-Great Glutes cishe iyisivivinyo esifanele semisipha ekhazimulayo ekhaya. Uma unomuzwa wokuthi umzimba wakho ophansi udinga ukunakwa okukhethekile, uKate Frederick uzokusiza ukuvala leli gebe.

Bona futhi neqoqo lethu lokuqeqeshwa kwevidiyo:

shiya impendulo