Butts da Guts - wannan ingantaccen horo ne daban daban don aiki kan manyan yankuna na matsalar "mata". Kate Friedrich ta ci gaba da shirya atisaye don cikakken nazari na tsokoki na ciki, kafafu da glutekawo jikinka cikin cikakken tsari.
Bayanin shirin Butts da Guts
Kate Frederick tabbas tana da mafi girman zaɓi na shirye-shiryen horo don ƙananan jikin. Butts da Guts wani tsari ne na motsa jiki wanda zai taimaka muku matse gindi, kawar da cellulite a kan cinyoyi, don cin nasarar ƙafafu. Hakanan, kocin ya kara wajan bidiyo don haushi don taimaka maka cire wrinkles a kan ciki da kuma flanks. Shirye-shiryen sun haɗa da motsa jiki na gargajiya na motsa jiki don yankunan matsala ba tare da matsanancin zuciya ba, don haka ana iya kiran motsa jiki ƙananan tasiri.
Shirye-shiryen Butts da Guts yana minti 78 kuma ya kunshi bangarori da dama:
- Dumi-Dumi (minti 6) dumi-dumi dukkan tsokokin jiki.
- Aikin Glute na Tsaye (minti 31): motsa jiki don cinyoyi da gindi, waɗanda aka yi su daga tsaye tare da taimakon ƙarin zagaye (sauye-sauye iri-iri na huhu da kumbura).
- Aikin Fllor (minti 19): motsa jiki don cinyoyi da gindi a kan Mat ɗin tare da nauyin idon sawun.
- Mahimmi (14 min): motsa jiki don ainihin kan Mat ɗin tare da dumbbell.
- Mikewa (minti 8): mikewa daga dukkan tsokoki bayan motsa jiki
Don darussan, ku zai buƙaci ƙarin kayan aiki: dumbbells (kilogiram 2-4), ƙwallon ƙafa, dandamali mai tsayi sosai, bandin roba, nauyin ƙafa. Kamar yadda kake gani, shiri ɗaya ne kawai kuke buƙatar Arsenal na kayan wasanni. Kate Friedrich galibi tana amfani da kayan aiki iri-iri don motsa jiki ya wuce yadda ya kamata. Hadaddun Butts da Guts sun dace da tsaka-tsakin matakan ci gaba.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Wannan motsa jiki ne na yau da kullun don aiki akan wuraren matsala. Za ku yi aiki a kan inganta ingancin jikinki tare da amfani da ƙarin kayan wasanni.
2. Butts da Guts shine ɗayan shirye-shirye masu tasiri ga ƙananan jiki, amma wannan yanki shine mata mafi taurin kai.
3. Kate Frederick ta ba da hankali ga tsokoki na ciki: wani ɓangare na haushi a ƙasa zai taimaka muku wajen kawar da ƙyamar da ake ƙi a ciki.
4. Kate amfani wasanni na gargajiya don yin aiki a kan wuraren matsala: squats, lunges, gada shine don glutes, plank, crunches, lif lifes a cikin wani wuri mai yiwuwa kuma a kan dukkan huɗu. Babu darussan gwaji, kawai tabbatattun horo ne.
5. Shirye-shiryen yana ba da cikakkun bincike game da tsokoki masu niyya ta amfani da ma'auni na kyauta, ƙungiyoyin roba, wasan motsa jiki da nauyi. Babu ɗayan yankuna a ƙafa da gindi ba zai ci gaba ba tare da kulawa ba.
6. Hadadden abu ba a hada tasirin motsa jiki na motsa jiki ba, don haka ya dace da ma wadanda basa son cardio.
fursunoni:
1. Don wannan aikin zaku buƙaci a saitin ƙarin kaya.
2. Bai isa motsa jiki mai motsa jiki ba don ɗaga bugun jini, amma ƙarfin wannan aikin don kar a bayyana sunan sa. Sabili da haka, ana iya amfani da Butts da Guts azaman plementarin amfani da shirin horo na, amma ba azaman aiki mai zaman kansa ba.
Duk da haka, idan kuna so ƙwarewa don yin aiki a kan ƙafafun kafafu da gindi, kuma ƙara kaya zuwa tsokoki na ciki, Butts da Guts zai zama babban ƙari ga gidanka. Kate Friedrich tana ba da ingantaccen shiri don kawar da yankunan matsala sosai.
Duba kuma: X10 - 5 motsa jiki mai ƙona kitse tare da Kate Friedrich.