Bikini Butt Workout: Hanyoyi masu sauƙi don samun madaidaiciya daidai inda kuke buƙata

Wadatacce

• Kuna shan wahala daga gindin kubicle bayan dogon sa'o'i a ofis? Gwada wannan motsa jiki na bikini butt - yana ɗagawa kuma yana tsara ku a duk wuraren da suka dace a lokacin lokacin rairayin bakin teku.
• Sirrin motsa jiki na butt wanda ke aiki da gaske
• Yi kwazazzabo daga baya don lokacin bikini; amfani da mafi kyawun motsa jiki.
• Ƙara duk tsokoki masu dacewa tare da waɗannan motsa jiki na gindi. Sakamako: Za ku kasance masu ƙarfin zuciya da ƙarfi ta lokacin bikni.
• Sauke nauyi, kuma ka dage gaba ɗaya tare da Ƙididdigar Jikin Bikini.
• Bita don

Kuna shan wahala daga gindin kubicle bayan dogon sa'o'i a ofis? Gwada wannan motsa jiki na bikini butt - yana ɗagawa kuma yana tsara ku a duk wuraren da suka dace a lokacin lokacin rairayin bakin teku.

Kun shafe watanni shida da suka gabata kuna aiki da gindi a ofis-tarurrukan juggling, imel da wasiƙar tsunami in ba haka ba da aka sani da akwatin saƙo naka.Kuma yayin da maigidanku ya gamsu kuma albashin ku yana yin kiba, duk waɗancan awannin da aka kashe a zaune a bayan tebur sun kashe kuɗin su. Maimakon wasa ƙarshen ƙarshen baya, kuna jin kamar kuna da gindin kubicle.

Kafin ku yi murabus da kanku don sanya sutura a duk lokacin bazara, gwada waɗannan keɓaɓɓun motsawa daga bidiyon "Quick Fix Buns" (Peter Pan Industries), wanda aka ƙera zuwa sifili a kan tsokar gindin ku, don haka zaku iya samun madaidaiciyar hanya, mafi ɗaga ido cikin lokaci. don lokacin rairayin bakin teku.

Sirrin motsa jiki na butt wanda ke aiki da gaske

A cewar ƙwararriyar kociyan Nancy Popp, wacce tauraro a cikin bidiyon "Buns", wani sirrin "Quick Fix" yana nisanta gindin ku daga kusurwoyi daban-daban. Duk darussan da aka nuna akan waɗannan shafukan ana yin su ne yayin da kuke tsaye, amma ƙananan canje-canje a matsayi - kamar juya yatsun kafa ko juya gwiwa daga hip - bari ku bugi gindinku daga hanyoyi masu mahimmanci daban-daban. .

Amma za ku iya samun ingantaccen motsa jiki ba tare da ɗaukar nauyi ba? Ee -- muddin kun koyi yadda ake ware masu cin abinci. "Tsarin da ya dace yana da mahimmanci don samun sakamako," in ji Popp. "Gaba ɗaya, kuna so ku yi maimaitawar sarrafawa kuma ku ajiye kwatangwalo." Bayan haka, ta hanyar yin kwangilar tsokoki na gluteal, za ku iya haifar da isasshen juriya don ba da ƙarfin ku. (Daga baya, buga dakin motsa jiki don ɗagawa mai tsanani don ci gaba da ci gaba.)

Kada ku damu: Ba za ku kashe lokaci mai yawa wajen matse kunci ba. Popp ya ce: "Tare da irin waɗannan atisayen, da gaske kuna ware yankin gindi, don haka za ku iya samun sakamako mai kyau a cikin mintuna 10 a lokaci guda."

Yi kwazazzabo daga baya don lokacin bikini; amfani da mafi kyawun motsa jiki.

[header = motsa jiki na butt: Bikini butt motsa jiki ba ya cikin tsokoki da kuke son tabbatarwa.]

Ƙara duk tsokoki masu dacewa tare da waɗannan motsa jiki na gindi. Sakamako: Za ku kasance masu ƙarfin zuciya da ƙarfi ta lokacin bikni.

Abin da za a yi:

Dumama: Fara kowane motsa jiki tare da mintuna 5 na ayyukan motsa jiki mai haske - yin tafiya a wuri, yin matakan hawa ko tafiya cikin gaggauce -- biye da ƴan ɗigon hips, da'irar hip (amfani da Hula-Hoop idan kuna da ɗaya!) ko bugun kafa.

Fitness Workout 1: Yi saiti 1 na kowane motsi a cikin tsari da aka nuna. Bayan haka, kafin canza ƙafafu, maimaita maimaita motsa jiki a haɗe: Yi lunge 1 sannan biji-biji da kafa ɗaya; maimaita wannan haduwar sau 10. Idan kun gama, canza gefe kuma ku maimaita duk aikin motsa jiki.

Danna nan don Fitness Workout 1

Fitness Workout 2: Yi saiti 1 na kowane motsi a cikin tsari da aka nuna, sannan canza bangarorin kuma maimaita.

Danna nan don Fitness Workout 2

Kwantar da hankali: Ƙare kowane motsa jiki ta hanyar shimfiɗa tsokoki na gindin ku da hips, rike kowane shimfiɗa don 20-30 seconds ba tare da bouncing ba. 1) Daga gwiwa na dama har zuwa tsayin hips, sannan sanya hannaye biyu a karkashin cinyarka ta dama. Zagaye kashin baya don haka kashin wutsiyar ku ya faɗi ƙasa da ƙasa; yakamata ku ji shimfiɗa a cikin gindin ku da ƙananan baya. 2) Koma zuwa matsayi na tsaka tsaki, sannan yi amfani da hannun hagu don jawo gwiwa na dama zuwa gefen hagu don shimfiɗa kwatangwalo na dama. Maimaita duka mikewa a daya gefen.

Jadawalin aikin motsa jikin ku

Idan kun fara shirin motsa jiki, bi Jadawalin Farawa. Idan kun kasance kuna motsa jiki akai-akai na akalla watanni 3, tafi kai tsaye zuwa Tsarin Jadawalin.

Mafari

Makonni 1-2: Yi Aikin 1 kawai, sau 3 a mako.

Makonni 3-4: Yi Aikin 2 kawai, sau 3 a mako.

Mako Na Biyar: Ci gaba zuwa Jadawalin Farko.

Na asali

Yi Aiki sau 1 da 2, sau 3 a mako, ko dai a rana ɗaya ko kuma a ranaku dabam dabam.

Don ci gaba

Idan wannan shirin ya fara jin sauƙi, yi ƙarin maimaitawa ko saiti na biyu na kowane motsi.

Sauke nauyi, kuma ka dage gaba ɗaya tare da Ƙididdigar Jikin Bikini.

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