Ana neman motsa jiki don ƙirƙirar kyawawan firistoci ba tare da alamar sagging da cellulite ba? Kate Frederick babban shiri ne na motsa jiki don waɗannan burin! Videosrate Great Glutes na taimaka muku gina kyawawan kwarkwata da cinyoyi.
Babban Glutes ne motsa jiki Kate Friedrich, tsara don aikin mai da hankali kan samuwar na roba na gindi. Kate tana ba da kyawawan atisaye na zamani wanda zai ba ku damar aiki da tsokoki tare da kusurwa da matsayi daban-daban.
Don motsa jiki a gida muna ba da shawarar duba labarin mai zuwa:
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Bayanin shirin Babban Glutes
Shirin Great Glutes na musamman ne a cikin nau'ikan motsa jiki: zakuyi amfani da nauyin jikinku da ƙarin kayan aiki don haɓaka ƙimar adadi. Buttocks ban da ku, tabbas, suna aiki tuƙuru a kan kwatangwalo, wanda ƙari ne mai kyau.
Shirin Babban Glutes yana ɗaukar mintuna 60 kuma ya haɗa da wasu gmentsan sassa:
- dumi Up (Minti 6). Mai aiki dumu-dumu tare da girmamawa akan kafafu da glute.
- M Kafa /gilla (Minti 16). Wani sashi tare da ma'aunin nauyi don ƙona mai da tsokoki.
- Disk Glide Legs / Glutes (Minti 8). Drivesangaren yana motsawa zuwa sama.
- Abilityafafun Ballwallon Ball / Glutes (Minti 6). Motsa jiki tare da ƙwallon ƙafa a ƙasa.
- Bene Work (Minti 9). Atisayen Butt a ƙasa ba tare da ƙarin kayan aiki ba.
- miƙa (Minti 7). Mikewa da dukkan tsokoki a kasa.
- Kyauta: Legafafun Kujeru / Glutes (Minti 8). Angarorin kari kusa da kujera tare da dumbbells da ƙungiyar motsa jiki.
Ta hanyar rarraba horo zuwa sassa daban, zaku iya zaɓar ɓangarorin da kuke sha'awa kawai. Misali, idan baka da takamaiman kayan aiki, kawai ka rasa yankin da ake amfani dashi. Don aiwatar da dukkan shirin gabaɗaya zaku buƙaci kayan aiki masu zuwa: biyu na dumbbells (Kate Friedrich tana amfani da kilogiram 3.5), ƙwallon ƙafa, ƙafafun hawa sama, ƙyallen roba mai dacewa, kujera.
Shirin Great Glutes ya dace da matsakaici da ci gaba matakin horo. Wannan aikin motsa jiki don sautin tsoka, ƙaramin nauyin cardio zai sadu da ku kawai a cikin ɓangaren farko tare da dumbbells. Don samun sakamako ana ba da shawarar mu yi ma'amala da wannan ɗan bidiyo mai cike da bidiyo Kate Friedrich aƙalla sau 3 a mako. Tabbas, wannan hadadden ba zai taimaka muku da gaske don ƙara yawan firistoci ba, amma ƙara matse gindi da kuma cire jujjuya tare da shi, zaku iya.
Fa'idodin shirin:
- An tsara shirin Great Glutes don samar da gwatso da cinyoyi masu dacewa ba tare da alamar cellulite ba. Zaku manta da yankuna masu matsala na ƙananan jiki.
- Kate tana ba da kyawawan atisaye na zamani wanda zaku iya yin aiki akan tsokoki na gulma daga kowane ɓangare da tanadi.
- Kate Friedrich tana ba da darussa iri-iri ta amfani da dumbbells, ƙwallon motsa jiki, tuki don yin sama, faɗaɗa. Za ku inganta yankin da aka nufa kamar yadda ya kamata.
- A cikin wannan aikin ba zai tasiri tasirin motsa jiki da nauyi a zuciya ba, don haka bidiyon ya dace da yawancin mutane masu hannu.
- An rarraba shirin zuwa kashi, zaku iya zaɓar sassan kawai inda kuke amfani da takamaiman kayan wasanni.
Kuskuren kawai shirin shine buƙatar samun duk kayan aikin wasanni da aka lissafa. Hakanan ya kamata a lura cewa motsa jiki na iya zama rauni don gwiwoyinku. Kate Friedrich ba ta ba da wata damuwa, amma adadi mai yawa na kumburi da huhu na iya yin mummunan tasiri akan haɗin gwiwa.
Bayani game da shirin Kate Friedrich Great Glutes:
Babban Glutes kusan kusan cikakken motsa jiki ne ga tsokoki na gluteal a gida. Idan kun ji cewa ƙananan jikinku na buƙatar kulawa ta musamman, Kate Frederick zata taimaka muku don cike wannan tazarar.
Duba kuma tarin horon bidiyo:
- Manyan ayyuka 20 don sautin tsoka tare da dumbbells ta Heather Robertson
- Babban horo na 10 mai ƙarfi na HIIT akan ƙwanƙwasa Chloe
- Babban horo na 20 TABATA cikin yaren Rasha daga Anelie Skripnik
- Manyan motsa jiki na bidiyo TABATA 15 daga Monica Kolakowski
- Manyan motsa jiki 10 daga Olga Saga don buɗe kafadu da kirji