Great Glutes: boikoetliso bakeng sa likoti tse ntle le tse nang le lithane tse tsoang ho Kate Frederick

Ke batla boikoetliso ba ho etsa baprista ba batle ba nang le litone ntle le leseli la ho thella le cellulite? Kate Frederick ke lenaneo le letle la boikoetliso bakeng sa lipheo tseo! Videosrate Great Glutes eu thusa ho aha marang-rang le lirope tse ntle.

Great Glutes ke ho ikoetlisa Kate Friedrich, e etselitsoe mosebetsi o tsepamisitsoeng molemong oa ho thehwa ha marapo a rekereng. Kate o fana ka lithupelo tsa khale le tse ncha tse tla u lumella ho sebetsa mesifa ea gluteus ka maqhubu le maemo a fapaneng.

Bakeng sa ho ikoetlisa lapeng re khothaletsa ho sheba sengoloa se latelang:

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Tlhaloso ea lenaneo Great Glutes

Lenaneo Great Glutes le ikhethile mefuteng ea lona ea boikoetliso: o tla sebelisa boima ba 'mele oa hau le lisebelisoa tse ling ho ntlafatsa boleng ba lipalo. Likonopo ntle le uena, ehlile li sebetsa ka mafolofolo thekeng, e leng bonase e ntle e tlatselletsang.

Lenaneo la Great Glutes le nka metsotso e 60 mme le kenyelletsa likarolo tse 'maloa:

  • a futhumetseng Up (Metsotso e 6). Ho futhumala ka mafolofolo ka ho hatisa maoto le glutes.
  • Compound Leoto /Lithoriso (Metsotso e 16). Karolo e nang le litekanyo tsa mahala bakeng sa ho chesa mesifa ea mafura le molumo.
  • Disk Glide Legs / Glutes (Metsotso e 8). Karolo e khanna ho thellisa.
  • Botsitso Ball Legs / Glutes (Metsotso e 6). Ho ikoetlisa ka fitball fatše.
  • Floor Sebetsa (Metsotso e 9). Boikoetliso ba 'mele fatše ntle le lisebelisoa tse ling.
  • Otlolla (Metsotso e 7). Ho otlolla mesifa eohle fatše.
  • Bonus: Molula-setulo Maoto / Glutes (Metsotso e 8). Karolo ea bonase haufi le setulo se nang le li-dumbbells le sehlopha sa boikoetliso.

Ka ho arola koetliso ka likarolo tse arohaneng, o ka khetha feela likarolo tse u khahlang. Ka mohlala, haeba u se na thepa e khethehileng, mpa u hloloheloa karolo eo e sebelisoang ho eona. Ho etsa lenaneo lohle ka botlalo o tla hloka lisebelisoa tse latelang: para ea li-dumbbells (Kate Friedrich o sebelisa 3.5 kg), fitball, mabili bakeng sa ho thellisa, sehlopha sa 'mele sa rabara, setulo.

Lenaneo la Great Glutes le loketse thupelo ea boemo bo mahareng le bo tsoetseng pele. Boikoetliso bona bo sebetsang bakeng sa molumo oa mesifa, mojaro o monyane oa pelo o tla kopana le uena karolong ea pele feela ka li-dumbbells. Ho fihlela sephetho ho kgothaletswa ho sebetsana le seteishene sena sa videome sa Kate Friedrich bonyane makhetlo a 3 ka beke. Ya e le hantle, ena e rarahaneng ke ke ha u thusa ho ka ho teba eketsa palo ea baprista ba, empa tighten maraong le ho tlosa sagging le eona, u ka khona.

Melemo ea lenaneo:

  1. Lenaneo la Great Glutes le etselitsoe ho theha marapo le lirope tse lekaneng ntle le leseli la cellulite. U tla lebala ka libaka tsa mathata a mmele o tlase.
  2. Kate o fana ka boikoetliso ba khale le bo bocha boo o tla tseba ho sebetsana le bona mesifa ea gluteal ho tsoa mahlakoreng ohle le litokisetsong.
  3. Kate Friedrich o fana ka boikoetliso bo fapaneng a sebelisa li-dumbbells, bolo ea boikoetliso, ho khanna ho thellisa, ho holisa. O tla ntlafatsa sebaka se shebiloeng ka nepo ka hohle kamoo ho ka khonehang.
  4. Ketsahalong ena ho ke ke ha ama boikoetliso le mojaro o boima pelong, ka hona video e lekana batho ba bangata ba amehang.
  5. Lenaneo le arotsoe ka likarolo, o ka khetha likarolo feela moo o sebelisang lisebelisoa tse khethehileng tsa lipapali.

Bothata feela ba lenaneo ke tlhoko ea ho ba le lisebelisoa tsohle tsa lipapali tse thathamisitsoeng. Hape ke habohlokoa ho hlokomela hore boikoetliso e ka ba bohloko ka mangole a hau. Kate Friedrich ha a ferekane, empa palo e kholo ea li-squats le matšoafo li ka ba le phello e mpe manonyellong a mangole.

Cathe Friedrich's Great Glutes ea ho ikoetlisa

Maikutlo ka lenaneo Kate Friedrich Great Glutes:

Great Glutes ke boikoetliso bo phethahetseng bakeng sa mesifa e khanyang lapeng. Haeba u ikutloa hore 'mele oa hau o tlase o hloka tlhokomelo e khethehileng, Kate Frederick o tla u thusa ho tlatsa lekhalo lena.

Bona le pokello ea rona ea koetliso ea video:

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