Okuqukethwe
- Ukuzivocavoca okuphezulu okungama-13 kwezinqe ekhaya
- 1. I-10-Minute Workout enkulu ye-Booty
- 2.Dwala Amabhodlela Akho Ngokuzivocavoca Nge-Bikini-Butt
- 3. Ukuzivocavoca Umlenze Nezinqe
- 4. 10-Minute Butt Phakamisa nge-Blogilates Kusuka eCassey Ho
- 5. I-10-Minute Booty-Burning Workout Evela KuSarah Jessica Parker
- 6. I-10-Minute Yakha Ukuzivocavoca Okungcono Kwezinqe
- 7. I-Butt-Lifting Workout Engcono kune-Spanx
- Ukuzivocavoca Izinqe, Ukuzivocavoca kweSupermodel
- 9. I-Ultimate Bikini Bottom Workout
- 10. Ukuzivocavoca Umlenze Nezinqe, Ukufaneleka Phambi kokubeletha
- 11. I-PlyoJam Dance Workout: I-Sexy Butt Workout
- 12. 10-Minute Bikini Workout Imilenze & Butt
- 13. I-10-Minute Pilates Butt Workout
Ufuna ukwengeza umsebenzi ogqamile ezinqeni, kepha ungakulungeli ukunikela isikhathi esiningi? Sikunikeza izivivinyo eziphezulu kakhulu zezinqe ekhaya kusuka kusiteshi se-youtube naku-POPSUGAR. Amakilasi azokuthatha isikhathi esincane kakhulu - imizuzu eyi-10 kuphela, kepha uma enziwa njalo, uzobona izinguquko ezinhle ngemuva kwamasonto ambalwa.
I-POPSUGAR Fitness ingenye yeziteshi zokuzivocavoca ezithandwa kakhulu ku-youtube, okunikezwayo izinhlelo zevidiyo ngaphansi kokuholwa ngabaqeqeshi abadumile. Izinqe zingenye yezinkinga eziyinhloko zamantombazane, ngakho-ke zidinga ukunakekelwa okukhethekile nomsebenzi ngamunye. Phakathi kwamavidiyo angezansi ungakhetha okunye kokuzivocavoca okuthakazelisa kakhulu kwama-glutes bese ushintsha phakathi kwawo.
Iningi lezinhlelo zokusebenza ngumqeqeshi nombhali wesiteshi iPOPSUGAR Anna Renderer. Futhi phakathi kwabaqeqeshi bezinqe zemizuzu eyishumi kufanele banake Isilonda sakwaTracey, uChristine inkunzi, uCasey Ho, owaziwa kakhulu futhi ezweni laseHollywood lokuqina.
Ukuzivocavoca okuphezulu okungama-13 kwezinqe ekhaya
1. I-10-Minute Workout enkulu ye-Booty
Uhlelo lufaka phakathi izivivinyo zendabuko ze-glutes: amalanga, ibhuloho, i-UPS nokuphakamisa umlenze kuzona zozine. Emakilasini uzodinga ama-dumbbells. Kuvidiyo, usebenzisa isisindo sama-dumbbells 10 amakhilogremu (cishe ama-4 kg), kepha ungakhetha isisindo esifanelekile. Amaseshini abanjwa ngejubane eliqhubekayo. Ukuzivocavoca izinqe ekhaya Ukuzivocavoca Okukhulu Kwezinwele kuhola u-Anna Renderer.
2.Dwala Amabhodlela Akho Ngokuzivocavoca Nge-Bikini-Butt
Futhi lolu hlelo seluvele lujwayele kithi umqeqeshi uCristine Bullock nguMdali we-Butt Lift complex. Le vidiyo izokhanga ikakhulukazi labo abakhathele yi-monotony: uChristine unikela kakhulu izivivinyo zokuqala nezingavamile. Kukhona ukweqa, nokudansa kuhamba, nokuzivocavoca ku-strap, nezakhi ze-Pilates. Zonke izivivinyo zenziwa ngesisindo somzimba wakhe ngaphandle kwemishini.
3. Ukuzivocavoca Umlenze Nezinqe
Lokhu ukuzivocavoca okudala ngoba izinqa ekhaya ziqala ngezikwele, uhlangothi, ukuhlasela okuvundlile nokujwayelekile. Injalo nemizuzu yokuqala engu-5. Ngemuva kwalokho udlulela ku-Mat bese wenza izivivinyo usuka endaweni yazo zonke izinyawo nohlangothi. Ingxenye yokuqala yekilasi ihola u-Anna Renderer, bese kushintshwa abaqeqeshi uMay Susi noZelana Montminy.
4. 10-Minute Butt Phakamisa nge-Blogilates Kusuka eCassey Ho
UCassey Ho nesiteshi sakhe sokuqina iBlogilates saziwa emhlabeni wonke. Kuvidiyo engu-10-Minute Butt Phakamisa inikeza ikhwalithi ephezulu ukuzivocavoca okuvela kumaPilates ukusebenzela imilenze nezinqe. Konke ukuqeqeshwa kwenziwa kuMat, i-inventory eyengeziwe ayidingeki. Umthelela ophansi womsebenzi, ufaneleke kakhulu kulabo abagwema ukusebenzisa okubuhlungu. ICassey Ho nakanjani izokunqoba ngendlela yayo enhle yokuqhuba amakilasi.
5. I-10-Minute Booty-Burning Workout Evela KuSarah Jessica Parker
Le yividiyo evela kumqeqeshi uSarah Jessica Parker nayo ekufanele uyinake. Uhlelo lungahle luhlanganyele ihlukaniswe yaba izingxenye ezintathu. Esigabeni sokuqala ulinde izivivinyo ze-cardio kusuka ku-plyometric naku-kickboxing. Engxenyeni yesibili yokuzivocavoca kusuka endaweni yebha. Esigabeni sesithathu - izivivinyo ze-butt zisebenzisa ama-band elastic Ukuzivocavoca umzimba kungumqeqeshi owaziwayo “wezinkanyezi” u-Anna Kaiser.
6. I-10-Minute Yakha Ukuzivocavoca Okungcono Kwezinqe
Lokhu kuvivinya izinqe ekhaya ikakhulu kokuzivocavoca okujwayelekile nokunembile: ukudonsa amaphaphu, itafula lokuma kwebhuloho, ukuchitheka kwezinyawo eplankini, ukuqhuma emlenzeni owodwa. Uzothola izivivinyo ezi-8 cishe iminithi elilodwa lilinye. Ukuzivocavoca umzimba konke kwenziwa ngesisindo somzimba wakhe ngaphandle kwemishini, kepha, kokunye ukuvivinya umzimba udinga ukuba nesiteji sezingqimba zezibhamu, kepha ungakwenza ngaphandle kwako. Isifundo sizokwenziwa ngu-Anna Renderer.
7. I-Butt-Lifting Workout Engcono kune-Spanx
Omunye osaziwayo esiteshini se-POPSUGAR yiTracey mallet. I-Butt-Lifting Workout ifaka phakathi ukuzivocavoca okuvela kuma-Pilates, i-ballet ne-aerobics. Isifundo sisezingeni eliphakeme impela, noma kunjalo, uhlelo alucindezelekile. Isigamu sesibili sokuzivocavoca izinqe ekhaya sikumugqa, i-inventory ongayidingi.
Ukuzivocavoca Izinqe, Ukuzivocavoca kweSupermodel
Ngalesi sifundo, uzodinga band nokunwebeka. Ukuziqeqesha kuphelele ku-Mat: uzokwenyusa imilenze usuka endaweni ethambekele eceleni kwakhe. Kule vidiyo kunezinhlobonhlobo ezinkulu zokuzivocavoca umzimba, kepha isethi ekhethiwe ilungele ukuqinisa izinqe nemilenze. Uhlelo lolu ngomunye umqeqeshi “wezinkanyezi” u-Andrea Orbeck.
9. I-Ultimate Bikini Bottom Workout
I-Ultimate Bikini Bottom ingokunye ukuzivocavoca okusebenzayo kwezinqe ekhaya okuzoheha abalandeli be- izivivinyo zakudala. Uzothola izivivinyo ezi-10 ezahlukahlukene, kufaka phakathi i-plyometric kanye nezithandani ekugcineni kwevidiyo. Ingxenye yokuqala iya phansi, ingxenye yesibili ime mpo. Isifundo sizokwenziwa ngu-Anna Renderer.
10. Ukuzivocavoca Umlenze Nezinqe, Ukufaneleka Phambi kokubeletha
Umlenze kanye ne-Butt Workout yakhelwe ngqo ukwenza ngesikhathi sokukhulelwa. Ulindele i-sit-UPS elula, ukuphakama komlenze kusuka endaweni yokuma nokulala phansi. Ukunyakaza okusetshenziswa kabanzi ukuthuthukisa umthwalo. Ungenza izivivinyo ngezisindo noma ngaphandle, kuye ngokuqeqeshwa kwakho. Uhlelo aluphelele kwabesifazane abakhulelwe kuphela kepha kubo bonke abafisa ukuqinisa imilenze nezinqe. Ukuqeqeshwa kuhola uSophia Ruiz.
11. I-PlyoJam Dance Workout: I-Sexy Butt Workout
IPlyoJam iyasha ukuvivinya umzimba nge-plyometric okwezinqa ekhaya kusuka kumqeqeshi uJason Layden. Uzoshisa ama-calories, wehlise ivolumu yamathanga bese uqinisa izinqe. I-Plyometrics ingenye yezindlela ezisebenzayo zokulwa namafutha angeziwe emzimbeni ongezansi, kepha lungela ukushaqisa ukweqa kuyo yonke ividiyo. Imishini eyengeziwe ayidingeki.
12. 10-Minute Bikini Workout Imilenze & Butt
Ngaphandle kwegama elithi Legs & Butt (imilenze nezinqe), kulokhu kuvivinya umzimba kuhilela umzimba wonke. Uhlelo lufakiwe ukuvivinya umzimba nokuvivinya umzimba, lapho kugcizelelwa khona engxenyeni engezansi yomzimba, nasesiswini. Uzodinga ama-dumbbells, ividiyo isebenzisa isisindo samakhilogremu ama-5 (cishe ama-2 kg). Ukuqeqeshwa kuhola u-Anna Renderer.
13. I-10-Minute Pilates Butt Workout
Enye indlela Ama-pilates wesinqe sakho. Uzothola inani elikhulu lokuzivocavoca kuzo zozine izinyawo, ibhuloho nokuphakamisa imilenze ohlangothini lweplanga. Uhlelo lonke lwenzeka kuMat, uzodinga i-dumbbell eyodwa: abaqeqeshi basebenzise isisindo samakhilogremu ama-3-5 (1-2 kg). Ukuzivocavoca ngomunye umqeqeshi owaziwayo uHeather Dorak.
Awukwazi ukunquma ukuthi uzoqala kuphi? Ngemuva kwalokho vele ulandele izifundo ngokulandelana, uphawule ividiyo ephumelela kakhulu futhi oyithandayo. Uma ufuna ukuzivoxavoxa okuthe xaxa kwama-glutes ekhaya, naka uhlelo, Leandro Carvalho: I-Brazil Butt Lift.
Wabasaqalayo, izinyawo ezincanyana nezinqe