IButt Bible: ukuqeqeshwa kwamandla ezindaweni ezinenkinga kusuka kuPauline Nordin

Uma ufuna ukuqeqeshwa kwesisindo sasekhaya ukuqinisa imisipha yomzimba wonke nokususa izindawo eziyinkinga, ukujima iThe Butt Bible kuzoba yisibusiso sangempela kuwe. Uhlelo oluvela kumqeqeshi waseSweden uPauline Nordin luzokusiza uqinise imisipha futhi uthuthukise umzimba ngaphandle komthwalo omkhulu we-cardio.

Incazelo yohlelo evela kuThe Butt Bible Pauline Nordin

UPauline Nordin ukunikela ukuthi usebenze ngempumelelo ekuthuthukiseni amafomu ayo ekhaya ngeThe Butt Bible. Ngaphandle kwegama lohlelo, uzothuthukisa hhayi izinqe zakho kuphela, kodwa futhi nomzimba wonke. UPauline ukulungiselele izivivinyo zamandla ezisebenza kahle kakhulu ezinesisindo sakho kanye nezisindo zamahhala. Ukuzivocavoca kuzokumangaza ngokuhlukahluka nokuqala kokuzivocavoca, kepha kuzokusiza ukufezekisa imigomo ephezulu esikhathini esifushane.

Sibonga osibhalisile, uXenia, owabelane nathi ngempendulo ngalolu hlelo futhi wasincoma ukuthi sibuyekeze lawa mavidiyo. Impendulo eqondile mayelana nalokhu kuqeqeshwa okuvela eXenia uzobona ekugcineni kwendatshana. Uma ufuna ukwabelana nathi ngempendulo nganoma yiluphi uhlelo lokuqina, sicela usibhalele eqenjini le-Facebook noma kumazwana abhalwe ezihlokweni. Siyajabula nganoma yimuphi umsebenzi ♥

Kuhlelo lwe-The Butt Bible lufaka ukuzivocavoca oku-6, okungukuthi Izinga 3 Umzimba Ophakeme futhi 3 Umzimba Osezansi. Uzoba amahlandla ama-2 ngeviki ukusebenza emzimbeni ophezulu nezikhathi ezi-2 ngeviki - ngaphezulu kwengxenye yomzimba engezansi. Izikhathi ezi-2 ngesonto, ungenza ngokuzivocavoca i-cardio ngokuthanda kwakhe. Ngokuvamile, uhla lokuqeqeshwa luhlala amasonto ayisithupha. Ezingeni ngalinye uzobe wenza amasonto ama-6 kukhalenda eliqediwe. Kepha uma ubona ukuthi kusesekuseni kakhulu ukwenza inkinga yohlelo, unganikeza ileveli ngalinye u-a no-bmayelanaisikhathi esikhulu kakhulu.

IButt Bible ilungele labo abasanda kuqala ukuqeqeshwa, kanye nomfundi onolwazi oluningi. Izinga lokuqala lokuqeqeshwa lihlala imizuzu engama-20 futhi sikunikeza ukukhetha kokuzivocavoca okukwenza ukwazi ukubhekana nokuqeqesha wonke umuntu. Ngezinga ngalinye elisha lokuzivocavoca ukwanda ngokuhamba kwesikhathi futhi kube yinkimbinkimbi ngokwengeziwe. Izinhlelo Pauline Nordin no cardio ubrani, noma kunjalo, ama-squats amaningi nemiphunga, ngakho-ke uma uhlushwa amalunga amadolo, lezi zifundo zingasibhebhethekisa isimo.

Amavidiyo aphezulu angama-20 wamathanga akho nama-glutes ngaphandle kwama-squats nokweqa. Kuphephile emadolweni!

Uhlelo iThe Butt Bible nezinzuzo

Ngakho-ke, i-Butt Bible yangena Ukusebenza kwevidiyo okungu-6 kusuka kumizuzu engama-20 kuye kwengu-40. Ngezinga ngalinye elisha ngaphezu kokuthuthukisa ukwanda kobunzima nobude besifundo:

  1. Umzimba Ophansi (Ileveli 1). Ezingeni lokuqala lomzimba ongezansi ulinde i-squat, ibhuloho lezinqa, i-UPS yomlenze, amaphaphu, ukubulawa kwabantu. Ukuqoqwa kwempahla akudingeki. Ukuqeqeshwa kuthatha imizuzu engama-20.
  1. Umzimba Ophansi (Ileveli 2). Kulokhu kuvivinya uzothola inombolo enkulu yezikwele ezinezisindo zamahhala. Futhi kufakwe izinhlobo ezahlukahlukene zokuzivocavoca ku-Mat futhi kuyinkimbinkimbi ngebhuloho elikhazimulayo. Ama-glutes akho azoshisa! Ukuqeqeshwa kuthatha imizuzu engama-30, uzodinga i-dumbbell.
  1. Umzimba Ophansi (Ileveli 3). Ukwenza lo msebenzi udinga isihlalo nomugqa womzimba (ungathatha i-fretboard ngaphandle kwesisindo esingeziwe). Kepha uma kufanele usebenzise ama-dumbbells. Lolu hlelo lungeze izivivinyo zebhalansi (isib. ama-squats kanye nokufa kwabantu ngomlenze owodwa), Futhi zinikezwa izinguqulo eziyinkimbinkimbi ngokwengeziwe zokuzivocavoca zakudala. Ukuqeqeshwa kuthatha imizuzu engama-40.
  1. Umzimba ophezulu (Ileveli 1). Ezingeni lokuqala lomzimba ophezulu unikeza ukuzivocavoca okulandelayo: i-hyperextension phansi, ibhentshi nokuphakamisa izingalo zamahlombe, ukudonsela emuva ama-dumbbells, ukuhlukahluka kwe-pushups kanye nokuzivocavoca okumbalwa phansi ukukhonkotha. Uzodinga i-pair of dumbbells. Ukuqeqeshwa kuthatha imizuzu engama-20.
  1. Umzimba ophezulu (Ileveli 2). Ezingeni lesibili, izivivinyo ziba nzima kakhulu, ngokwesibonelo, i-hyperextension yenziwa ngama-dumbbells, ingezwe ukuguqulwa okuyinkimbinkimbi kwe-Push-UPS. Kodwa-ke, ezinye izivivinyo, ngakho-ke, zingcono kubo ukuthatha isisindo esithe xaxa. Ukuqeqeshwa kuthatha imizuzu engama-30, uzodinga ama-dumbbells amabili.
  1. Umzimba ophezulu (Ileveli 3). Ukuze uqedele izinga lesithathu uzodinga i-dumbbells eyodwa nesihlalo. Uzoqhubeka nomsebenzi wokwandiswa kwemisipha yezandla, amahlombe, emuva nokukhonkotha. Ukuqeqeshwa kuthatha imizuzu engama-40.

Izinzuzo zokuzivocavoca i-The Butt Bible:

  • Le nkimbinkimbi ifaka amandla okuvivinya umzimba kuwo wonke amaqembu emisipha.
  • Uzodinga ubuncane bokusungula: kuphela ezingeni lesithathu, kungezwe isihlalo nomugqa womzimba (womzimba ophansi).
  • Ikakhulu inikeza ukuzivocavoca okuvamile: njengesisekelo, nokuzihlukanisa.
  • Kuqeqesho cishe akukho cardio.
  • Ukuhlela ikhalenda amasonto ayisithupha.
  • Ngenxa ye amazinga okwanda kobunzima, uzoqhubekela phambili ngokuhamba kwesikhathi.
  • Uma ungahleleli ukwenza okuyinkimbinkimbi ngokuphelele, ungathatha amavidiyo ngamanye womzimba ophezulu naphansi ngaphezu kwezinhlelo zawo.

Umbono ngohlelo iThe Butt Bible oluvela kubafundi bethu uXenia

“Ezinsukwini ezimbalwa ezedlule ngiqede lolu hlelo olumangazayo (ngalinye ibanga lenziwa kungakapheli amasonto amathathu) futhi ngaphezulu kokujabula ngomphumela. Ngicabanga ukuthi ngamunye wethu kwesinye isikhathi ubhekana nesimo lapho usebenza izithukuthuku, futhi nxazonke uthi wena ubuyela emuva, kepha wena esibukweni awunaki.

Manje, iThe Butt Bible icishe ibe uhlelo lokuqala, ngemuva kwalokho umphumela, okungukuthi, ebusweni (kahle, lokho kunjalo, kwezinye izingxenye zomzimba): masonto onke ngizibuka esibukweni futhi ngibone ukuthi isibalo sishintsha sibe ngcono.

Ngaphezu kwalokho, umphumela ubonakala kulo lonke ucezu, hhayi ikakhulukazi ezinqeni (ezinqeni) njengoba ungacabanga ngesihloko :) Charming Pauline Nordin wakhe uhlelo lwayo ukuze umzimba wakho wonke uthole umthwalo ofanayo, wekhwalithi ephezulu, futhi kuhle impela.

Kimina uqobo, ibhonasi enkulu yayiwukuthi kakhulu waqinisa isisu esingezansi. Futhi uPauline wayengumqeqeshi wokuqala owangenza ngenza i-Push-UPS, kepha ngisho noJill omkhulu nowesabekayo ngaleso sikhathi wehluleka :)

Ngokuqondene nokudla, nginamathela I-PP yakudala: yidla izikhathi ezinhlanu kuya kweziyisithupha ngosuku izingxenye ezincane ze-legumes, isifuba sezinkukhu, imifino, i-cottage shizi, i-buckwheat, izithelo. Kusukela ku-sweet - marshmallows ekuseni. ISonto liwukuphumula ekudleni, ukukopela kwanelisekile, uMsombuluko - futhi ku-PP :)

Uma kukhona ongibuza ukuthi ngincoma ukuzivocavoca i-The Butt Bible, ngizophendula - Yebo, Yebo, Yebo no-Yebo futhi! :) Zibandakanye noPauline futhi nibe onobuhle! ”

Futhi, futhi, sibonga uKsenia ngalokhu umbono omuhle ngokuqeqesha uPauline Nordin. Kufanele uzame i-Butt Bible, futhi uqiniseke ukuthi wabelana ngempendulo yakho kusayithi lethu.

Bheka futhi: Ukukhetha okuphezulu: Ukuzivocavoca okungama-50 nge-fitball slimming.

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