Manyan motsa jiki 13 masu inganci don tashar bututu youtube channel POPSUGAR

Kuna son ƙara aiki mai ƙarfi a kan gindi, amma ba a shirye don keɓe lokaci mai yawa ba? Muna ba ku mafi kyawun motsa jiki don gindi a gida daga tashar youtube da POPSUGAR. Karatuttukan zasu ɗauke ka lokaci kaɗan - mintuna 10 kawai, amma idan aka yi su akai-akai, za ka lura da canje-canje masu kyau bayan makonni biyu.

POPSUGAR Fitness yana ɗayan shahararrun tashoshin motsa jiki akan youtube, wanda ke bayarwa shirye-shiryen bidiyo a ƙarƙashin jagorancin fitattun masu horarwa. Gindi na daga cikin manyan matsalolin yan mata, don haka suna buƙatar kulawa ta musamman da aikin kowane mutum. Daga cikin bidiyon da ke ƙasa zaku iya zaɓar wasu motsa jiki masu ban sha'awa don glut da kuma sauyawa tsakanin su.

Yawancin aikace-aikacen sune koci kuma marubucin tashar POPSUGAR Anna Renderer. Har ila yau a cikin masu horarwar gwal na minti goma ya kamata su kula da su Tracey mallet, Christine bijimin, Casey Ho, wanda kuma sananne ne sosai a cikin duniyar Hollywood na dacewa.

Manyan atisaye 13 na gindi a gida

1. Mintuna Goma Na Gwanin 10

Shirin ya hada da atisayen gargajiya don glut: huhun huhu, gada, UPS da kuma ɗaga kafa a kowane ƙafa huɗu. Don karatun za ku buƙaci dumbbells biyu. A cikin bidiyo, ta amfani da nauyin dumbbells yakai fam 10 (kusan kilogram 4), amma zaka iya zaɓar nauyin da ya fi kyau. An gudanar da zaman a ci gaba da tafiya. Motsa jiki don gindi a gida Babban Jirgin Samun Motsa jiki ya jagoranci Anna Renderer.

2. Dogaro da Gindinku Tare da Motsa Jikin Bikin-Butt

Kuma wannan shirin ya rigaya ya saba mana mana mai suna Cristine Bullock shine Mahaliccin Butt Lift hadadden. Wannan bidiyon za ta yi kira ga waɗanda suka gaji da ɗoki: Christine tana ba da kyauta asali da ban mamaki butt bada. Akwai tsalle-tsalle, da rawar motsa jiki, da motsa jiki a madauri, da abubuwa na Pilates. Dukkanin motsa jiki ana yin su da nauyin jikin sa ba tare da kayan aiki ba.

3. Kafa da Gyaran Toning Motsa jiki

wannan wasan motsa jiki na gargajiya don gindi a gida yana farawa ne da squats, side, diagonal and Attack Attack. Hakanan mintuna 5 na farko. Sannan zaku matsa kan Mat ɗin kuma kuyi atisaye daga matsayi akan dukkan huɗu da gefen. Rabin farko na ajin ya jagoranci Anna Renderer, sannan an maye gurbinsa da masu horarwa May Susi da Zelana Montminy.

4. Butaukar Butt na Minti 10 tare da Blogilates Daga Cassey Ho

Cassey Ho da tasharta ta motsa jiki Blogilates sanannu ne a duk duniya. A cikin bidiyon 10-Minute Butt Lift yana ba da inganci motsa jiki daga Pilates yin aiki da kafafu da gindi. Dukkan horo ana yin su ne a kan Mat, ba a buƙatar ƙarin kaya. Impactananan tasirin aiki, don haka ya dace da waɗanda ke guje wa wasannin motsa jiki. Cassey Ho tabbas zai ci nasara akan ku tare da kyakkyawan tsarin gudanar da darasi.

5. 10-Minti Na Wasa-Yin Konewa Daga Sarah Jessica Parker

Wannan bidiyon ne daga kocin Sarah Jessica Parker shima ya cancanci kulawar ku. Shirin na iya zama na al'ada kasu kashi 3. A cikin ɓangaren farko kuna jiran aikin motsa jiki daga plyometric da kickboxing. A kashi na biyu na motsa jiki daga matsayin sandar. A kashi na uku - butt yana amfani da makada na roba. Motsa jiki sanannen mai horarwar “tauraruwa” ne Anna Kaiser.

6. Mintuna 10 Gina Kyakyawan Butt

Wannan darasi don gindi a gida galibi na saba da ilhama motsa jiki: bugun huhun huhu, teburin gada, shimfida ƙafa a cikin allon katako, tsugunne a ƙafa ɗaya. Za ku sami motsa jiki 8 na kusan minti 1 kowane. Ana yin duka motsa jiki tare da nauyin jikinsa ba tare da kayan aiki ba, duk da haka, a cikin motsa jiki ɗaya kuna buƙatar samun dandamali don ƙirar bindiga, amma kuna iya yin ba tare da shi ba. Anna Renderer ne zai gudanar da darasin.

7. Motsa Butt-Butt Wanda Yafi Spainx

Wani sanannen tashar POPSUGAR shine Tracey mallet. Aikin tauke Butt ya haɗa da motsa jiki daga Pilates, rawa da kuma motsa jiki. Darasin darasi ne mai yawa, duk da haka, shirin ba shi da matsala. Rabin na biyu na motsa jiki don gindi a gida yana kan kilishi, kayan da ba kwa buƙata.

8. Gudanar da Butt, Supermodel Workout

Don wannan darasi, zaku buƙaci na roba. Horarwa cikakke ne a kan Mat: za ku yi ɗaga kafa daga matsayi mai sauƙi a gefensa. A cikin wannan bidiyo akwai manyan atisaye iri-iri, amma zaɓaɓɓen saitin yana da kyau don ƙarfafa gindi da ƙafafu. Shirin shine wani mai horar da "tauraruwa" Andrea Orbeck.

9. Ultimate Bikini Kasan Motsa jiki

Ultimate Bikini Bottom wani motsa jiki ne mai tasiri don gindi a gida wanda zai yi kira ga masoyan wasanni na gargajiya. Za ku sami darussa daban-daban guda 10, gami da plyometric da ma'aurata a ƙarshen bidiyo. Rabin farko yana kan bene, rabi na biyu a tsaye. Anna Renderer ne zai gudanar da darasin.

10. Kafa da Gyaran Jiki, Fitowar haihuwa

Kafa da Butt Workout an tsara su musamman don yin su yayin daukar ciki. Kuna tsammanin sauƙin zama-UPS, ƙafafun kafa daga tsaye da kwance. Motsi mai motsi wanda aka yi amfani dashi ko'ina don haɓaka kayan. Kuna iya yin atisaye tare da nauyi ko ba tare da shi ba, ya danganta da horo. Shirin cikakke ne ba kawai ga mata masu ciki ba har ma ga duk waɗanda ke son ƙara ƙafafu da gindi. Horo yana jagorantar Sophia Ruiz.

11. PlyoJam Dance Workout: Motsa Jiki

PlyoJam yana ƙonewa aikin motsa jiki ga gindi a gida daga kocin Jason Layden. Za ku ƙona calories, rage ƙarar cinyoyi da matse gindi. Plyometrics yana ɗaya daga cikin ingantattun hanyoyi don yaƙi tare da ƙarin kitse a cikin ƙananan jiki, amma a shirye su firgita tsalle cikin bidiyon. Ba a buƙatar ƙarin kayan aiki ba.

12. 10-Minute Mikin Bikini Motsa jiki & Butt

Duk da sunan Kafa & Butt (ƙafafu da gindi), a cikin wannan motsa jiki ya shafi dukkan jiki. Shirin ya hada da motsa jiki da motsa jiki, Inda girmamawa ya kasance akan sashin jiki na jiki, da ciki. Kuna buƙatar dumbbells biyu, bidiyon yana amfani da nauyin fam 5 (kimanin kilogiram 2). Horarwa tana jagorantar Anna Renderer.

13. 10-Minti Motsa jiki Butt Workout

Wani zaɓi shine Pilates don gindi. Za ku sami adadi mai yawa na motsa jiki a kowane ƙafa huɗu, gada da ɗaga kafa daga katako na gefe. Dukan shirin yana gudana a kan Mat, kuna buƙatar dumbbell ɗaya: masu horarwa suna amfani da nauyin kilo 3-5 (kilogiram 1-2). Motsa jiki wani sanannen mai horarwa ne Heather Dorak.

Ba za a iya yanke shawarar inda zan fara ba? Bayan haka kawai bi darussan a cikin tsari, lura da mafi tasirin bidiyo kuma mafi so. Idan kuna neman motsa jiki mafi tsanani don glute a gida, ku kula da shirin, Leandro Carvalho: Burtaniya Butt Lift.

Don masu farawa, slimming Kafa da gindi