Lift Butt: lithupelo tse 5 tse khutšoane bakeng sa lirope le marao le Christine poho

Toro ea likoti tse ntle le maoto a masesaane? Ebe u sebetsana le taba eo hona joale! Re u fa mefuta e fapaneng ea ho ikoetlisa ka bokhutšoane ba letheka Phahamisa 'mele o tlase ho tsoa ho mokoetlisi ea khahlisang Christine bullock.

Tlhaloso ea Lenaneo Tharollo ea Metsotso e 10: Butt Lift

Tharollo ea Minute ea 10: Butt Lift ke sete ea boikoetliso ba boleng bo holimo ba toning bakeng sa ho theha marako le lirope tsa litoro tsa hau. Christine poho e fana ka litlelase tse sebetsang hantle le tse khothatsang tse tla etsa hore u shebahale hantle ka lijini le likipa tse nyane. Mohaho ona o kenyelletsa ho ikoetlisa ka makhetlo a mararo ho khutlisa 'mele o ka tlase, le koetliso e' meli ea ho fofa. Christine o sebelisa mefuta eohle e fapaneng ea mekhahlelo ho tloha meketeng ea setso le mats'oafong ho isa ho likarolo tsa kickboxing, Pilates, yoga le ballet.

Nakong ea Tharollo ea Metsotso e 10: Butt Lift e tla le livideo tse 5 bakeng sa lirope le likoti + video ea bonase e le 'ngoe bakeng sa mesifa ea mpa. Boikoetliso bohle boa tšoarella metsotso e 10:

• Butle Phahamisa: boikoetliso bo etselitsoeng mesifa ea letheka, maraong le mokokotlong.

• Kampo ea Cardio Booty: Cardio Workout e ipapisitse le likarolo tsa kickboxing le plyometric.

• Booty e otlolohileng: thuto e kenyelletsa palo e kholo ea li-squats le mats'oafo ho phahamisa matheka.

• Buts & lirope: sete ea boikoetliso bo tsoang ballet, Pilates le yoga bakeng sa 'mele o tiileng o tlase.

• HIIT Butt Lift: Koetliso e matla ea nako e telele bakeng sa ho chesa mafura ka mokhoa o atlehileng le ho tonosetsa malala.

• Metsotso e 10 ABS e Hlollang: a karolo ea bonase bakeng sa ho matlafatsa mesifa ea mpa.

O ka kopanya boithapollo bohle ba 6 mmoho mme o fumana mojaro oa lethal dose ho letheka le maraong. Kapa o ka khetha likarolo ka bomong, haeba u sena nako e ngata ea ho ikoetlisa. Haeba u rerile ho qeta koetliso tsohle tse 6 hang, file ea Kakaretso ea nako ea ho matha ke metsotso e 60. Ho feta moo, ho tla ba bonolo ebile ho tla sebetsa hantle ho chencha likarolo tsa aerobic le matla.

Sebaka se rarahaneng se etselitsoe thupelo ea boemo bo mahareng le bo tsoetseng pele. Nakong ea likarolo tsohle tse hlano e shebile lirope le maraong, empa ho kenyelletsa tlase le teng e sebetsa mmeleng ohle. Monyetla o moholo oa Tharollo ea Metsotso e 10: Butt Lift ke hore boitlhakiso bohle bo etsoa ka boima ba 'mele oa hae, ntle le lisebelisoa tse ling. U tla hloka feela bokaholimo bo bonolo fatše.

Boikoetliso bo holimo ba 10 ba plyometric: tsela e molemohali ea ho chesa mafura.

Melemo le likotsi tsa lenaneo

melemo:

1. Lenaneo le thusa ka boomo ho ntlafatsa dirope le marao, tsepamiso nakong ea lithuto li lefuoa hantle 'meleng o tlase.

2. Christine poho e kopanya boikoetliso ba 'mele le boimana ho chesa mafura le ho hlahisa' mele oa hau. Mokhoa ona o kopaneng o tla u thusa ho ikoetlisa ka bokhabane kamoo ho ka khonehang.

3. Lenaneo le sebelisa likarolo tsa plyometric, kickboxing, ballet, Pilates, yoga, le squats le moetlo oa setso. Ho ikoetlisa ho haholo tse fapaneng le tsa mantlha.

4. Le ha Christine a tsepamisitse maikutlo hodima dirope le maraong, o tla ikutlwa o batla ho sebetsa mmele ohle, ho kenyeletswa matsoho le tsamaiso ya mesifa. Hape thupelo e kenyelletsa karolo e khethehileng ea bonase bakeng sa boralitaba.

5. Lenaneo le arotsoe ka metsotso e tšeletseng ea metsotso e 10. Ba tlatsetse boithapollo ba hau ba mantlha kapa u etse lenane la hora kaofela ke khetho ea hau. Hape mohaho ona o tla lumellana le ba se nang nako e ngata ea ho ikoetlisa.

6. Boikoetliso bohle bo etsoa ka boima ba 'mele oa hae, ntle le lisebelisoa tse ling.

tlhoka mesola:

1. Litlelase tse nang le Christine poho li tla u thusa ho tiisa serope, u lumelle gluteus Maximus ho phahamisa molumo le ho phahamisa mofeng oa hau, empa e ke ke ea thusa ho eketsa menoana, kapa ho fetola sebopeho.

2. Lenaneo ha se ho futhumala ka botlalo, ha ho na mathata, o tla tlameha ho fumana livideo tse ling bakeng sa ho futhumala le ho otlolla mesifa.

Butt Lift - ena ke lenaneo le leng le leholo ho tloha ho ba 10 Minute Sotlatsetso, e seng e ntse e ananeloa ke babali ba rona. Se ke oa tšaba ho kenyelletsa livideo tse ncha leanong la hau la koetliso, li tla thusa ho khelosa mesebetsi ea hau le ho qoba tloaelo.

Bona hape: Tharollo ea Minute ea 10 - Koetliso e khuts'oane ea 5 ea HIIT Lisa Kinder.