Littafin Butt: ƙarfin horo don yankunan matsala daga Pauline Nordin

Idan kuna neman horon nauyin gida don ƙarfafa tsokoki na jiki duka da kawar da yankuna masu matsala, Motsa jiki The Butt Littafi Mai Tsarki zai zama muku alheri mai yawa a gare ku. Shirye-shiryen daga mai ba da horo na Sweden Pauline Nordin zai taimaka muku don ƙarfafa tsokoki da haɓaka jiki ba tare da nauyin zuciya ba.

Bayanin shirin daga The Butt Bible Pauline Nordin

Pauline Nordin tana baku damar yin aiki yadda ya kamata kan inganta sifofin sa a cikin gida tare da The Butt Bible. Duk da sunan shirin, zaku inganta ba kawai gindi ba, har ma a cikin jiki. Pauline ta shirya maku mafi ƙarfin motsa jiki masu ƙarfi tare da nauyi da nauyi masu nauyi. Motsa jiki zai ba ku mamaki da yawa da kuma asalin motsa jiki, amma za su taimake ku don cimma nasara iyakar burin a cikin gajeren lokaci.

Muna godiya ga mai rijistarmu, Xenia, wanda ya raba mana ra'ayi game da wannan shirin kuma ya ba da shawarar yin nazarin waɗannan bidiyon. Kai tsaye ra'ayoyi game da waɗannan horarwa daga Xenia zaku gani a ƙarshen labarin. Idan kana son raba mana ra'ayoyi game da kowane shirin motsa jiki, da fatan za a rubuta mu a cikin ƙungiyar Facebook ko kuma a cikin maganganun abubuwan. Muna godiya ga kowane aiki ♥

Zuwa shirin Butt na Baibul ya hada da motsa jiki 6, sune matakin 3 Babban Jiki da kuma 3 Bodyananan Jiki. Za ku zama sau 2 a mako don yin aiki a saman jiki da kuma sau 2 a mako - a kan ƙananan ɓangaren jiki. Sau 2 a mako, zaku iya yin atisayen motsa jiki yadda suka ga dama. Gabaɗaya, zangon horo yana ɗaukar makonni 6. Ga kowane matakin zaka yi sati 2 akan kalandar da ka gama. Amma idan kun ji cewa ya yi wuri don rikita shirin, zaku iya ba kowane matakin a da bgame dalokaci mafi yawa.

Littafin Butt ya dace da waɗanda kwanan nan suka fara horo, kuma don ƙwararren ɗalibi. Matsayi na farko na horo yana ɗaukar minti 20 kuma muna ba ku zaɓi na motsa jiki yana ba ku damar jimre wa horar da kowa. Tare da kowane sabon matakin motsa jiki karuwa a kan lokaci kuma ya zama mafi rikitarwa. Shirye-shiryen Pauline Nordin no cardio ubrani, duk da haka, yawancin squats da huhu, don haka idan kun sha wahala daga haɗin gwiwa, waɗannan darussan na iya tsananta yanayin.

Manyan bidiyo 20 don cinyoyinku da glute ba tare da squats da tsalle ba. Lafiya ga gwiwoyi!

Shirin The Butt Bible & fa'idodi

Don haka, Butt din Baibul ya shigo 6 motsa jiki na bidiyo daga minti 20 zuwa 40. Tare da kowane sabon matakin ban da haɓaka wahalar ƙaruwa da tsawon lokacin aikin:

1. Bodyananan Jiki (Mataki 1). A matakin farko don ƙananan jiki kuna jiran squat, gada gindi, ƙafa UPS, huhu, matattu. Ba'a buƙatar kaya. Horon yana ɗaukar minti 20.

2. Bodyananan Jiki (Mataki 2). A cikin wannan darasi zaku sami adadi mai yawa na squats tare da ma'aunin nauyi. Har ila yau, an ƙara yawan motsa jiki a kan Mat kuma yana da rikitarwa ta hanyar gluteal gada. Gwajinku zai ƙone! Horarwa yana ɗaukar mintina 30, kuna buƙatar dumbbell.

3. Bodyananan Jiki (Mataki 3). Don yin wannan motsa jiki kuna buƙatar kujera da gawar jiki (zaku iya ɗaukar fretboard ba tare da ƙarin nauyin ba). Amma idan yakamata kayi amfani da dumbbells. Wannan shirin ya ƙara matakan daidaitawa (misali squats da matattu a kafa ɗaya), kuma ana ba da ƙarin sifofin hadaddun ayyukan motsa jiki. Horon yana ɗaukar minti 40.

4. Babban Jiki (Mataki 1). A matakin farko na jikin sama yana bayar da motsa jiki mai zuwa: hawan jini a kasa, benci da daga hannaye domin kafadu, ja da dumbbells baya, bambancin turawa da 'yan motsa jiki a kasa don yin haushi. Kuna buƙatar dumbbells biyu. Horon yana ɗaukar minti 20.

5. Babban Jiki (Mataki 2). A mataki na biyu, darussan sun zama masu rikitarwa, misali, ana yin hyperextension tare da dumbbells, an kara wani hadadden gyara na tura-UPS. Koyaya, wasu rawar suna, sabili da haka, shine mafi alkhairi a gare su don ɗaukar ƙarin nauyi. Horarwa yana ɗaukar minti 30, kuna buƙatar nau'i biyu na dumbbells.

6. Babban Jiki (Mataki 3). Don kammala matakin na uku zaku buƙaci dumbbells biyu da kujera. Za ku ci gaba da aiki a kan fadada tsokoki na hannaye, kafadu, baya da haushi. Horon yana ɗaukar minti 40.

Fa'idodin motsa jiki Butt Littafi Mai Tsarki:

• Hadadden ya hada da motsa jiki na motsa jiki don dukkan kungiyoyin tsoka.
• Za ku buƙaci mafi ƙarancin kaya: kawai a mataki na uku, an ƙara kujera da tabin jiki (don ƙananan jiki).
• Yawanci yana ba da motsa jiki na gargajiya: azaman tushe, da keɓancewa.
• A cikin horo tare da kusan babu zuciya.
• Don shirya kalanda na sati 6.
• Saboda da ƙara matakan wahala, zaka samu cigaba zuwa lokaci.
• Idan baku shirya gudanar da hadadden gabaɗaya ba, zaku iya ɗaukar bidiyon kowane mutum don na sama da ƙananan jiki ban da shirye-shiryen su.

Sanarwa game da shirin Butt Bible daga masu karatun mu Xenia

“Kwanakin baya an gama wannan shiri mai ban mamaki (kowane matakin an yi shi cikin makonni uku) kuma fiye da farin ciki da sakamakon. Ina tsammanin kowane ɗayanmu wani lokaci yakan fuskanci halin da muke ciki yayin da kuke yin gumi, kuma a duk faɗin muna cewa ku masu aiki ne, amma ku kanku a cikin madubi ba ku lura ba.

Yanzu, Littafin Butt kusan shine shiri na farko, bayan haka sakamakon, ma'ana, akan fuska (da kyau, ma'ana, hakika, a wasu sassan jiki): kowane mako nakan kalli madubi in ga yadda adadi yana canzawa don mafi kyau.

Bugu da ƙari, ana iya ganin tasirin a ko'ina, kuma ba musamman ga gindi ba (kamar yadda kuke tsammani da taken :) Charming Pauline Nordin ta gina shirinta domin duk jikinku ya karɓa uniform, kaya mai inganci, kuma yana da kyau sosai.

A gare ni da kaina, babban kyautar ita ce mahimmanci ya kara tumbin ciki. Kuma Pauline shine farkon kocin da ya sanya ni yin tura-UPS, amma har ma da babban Jill a lokacin da ya kasa :)

Amma ga abinci, na manne PP na gargajiya: ku ci sau biyar zuwa shida a rana ƙananan rabo na kayan lambu, ƙirjin kaji, kayan lambu, cuku, buckwheat, 'ya'yan itace. Daga mai daɗi - marshmallows da safe. Lahadi hutawa ce daga abincin, mai gamsar da yaudara, Litinin - sake akan PP :)

Idan wani ya tambaye ni ko na ba da shawarar motsa jiki Littafin Butt, zan amsa - Ee, Ee, Ee da Ee kuma! :) Haɗa tare da Pauline kuma ku zama kyawawa! ”

Kuma, muna sake gode wa Ksenia saboda irin wannan ra'ayi mai kyau game da horo Pauline Nordin. Ya kamata ku gwada Butt Bible, kuma tabbatar da raba ra'ayoyin ku akan rukunin yanar gizon mu.

Duba kuma: Babban zaɓi: Motsa jiki 50 tare da daidaita wasan ƙwallon ƙafa.