Ukuzivocavoca nge-Bikini Butt: Iindlela ezilula zokufumana ubume nje apho uyifunayo

Umxholo

• Ubandezeleka ukusuka kwi-cubicle butt emva kwexesha elide eofisini? Zama oku kusebenza kwe-bikini butt-iyakuphakamisa kwaye ikwenze ubume kuzo zonke iindawo ezifanelekileyo ngexesha lolwandle.
• Iimfihlelo zokuzilolonga ezisebenza ngokwenene
• Fumana ubuhle ngasemva ngexesha le-bikini; sebenzisa eyona mithambo ingcono yeempundu.
• Sondeza kuyo yonke imisipha efanelekileyo kunye nale mithambo. Intlawulo: Uya kuzithemba kwaye uqine ngexesha lebikni.
• Yehlisa ubunzima, kwaye uqine kuyo yonke indawo ngeBikini yokuBalwa kweBala.
• Uphengululo lwe

Ubandezeleka ukusuka kwi-cubicle butt emva kwexesha elide eofisini? Zama oku kusebenza kwe-bikini butt-iyakuphakamisa kwaye ikwenze ubume kuzo zonke iindawo ezifanelekileyo ngexesha lolwandle.

Uchithe iinyanga ezintandathu ezidlulileyo usebenza e-ofisini -- uncokola ngeentlanganiso, ii-imeyile kunye netsunami yephepha eyaziwa ngokuba yi-inbox yakho.Kwaye ngelixa umphathi wakho anelisekile kwaye umvuzo wakho utyeba, zonke ezo yure zichithwe ehleli emva kwedesika zithathe umthwalo wazo. Endaweni yokudlala isiphelo esingasemva esiphakamileyo, uziva ngathi une-cubicle butt.

Phambi kokuba uyeke ukunxiba isigqubuthelo ihlobo lonke, zama ezi ntshukumo zikhethekileyo zisuka kwividiyo ethi "Quick Fix Buns" (Peter Pan Industries), eyilelwe ukuba ingangeni kwizihlunu zakho zempundu, ukuze ufumane inkangeleko ejikelezayo, ephakame ngakumbi ngexesha. ngexesha lolwandle.

Iimfihlelo zokuzilolonga ezisebenza ngokwenene

Ngokomqeqeshi oqinisekisiweyo uNancy Popp, odlala indima kwividiyo ethi "Buns", imfihlo enye kwi "Quick Fix" ijolise iimpundu zakho kwii-angles ezahlukeneyo. Yonke imithambo eboniswe kula maphepha yenziwe ngelixa umile, kodwa utshintsho oluncinci kwindawo-njengokuguqula iinzwane zakho okanye ukujikeleza idolo lakho esinqeni sakho-makubethe iimpundu zakho ngeendlela ezahlukeneyo ezibalulekileyo .

Kodwa ngaba unokufumana uqeqesho olusebenzayo ngaphandle kokuphakamisa iintsimbi? Ewe - okoko nje ufunda indlela yokuzahlula i-glutes yakho. "Ifomu efanelekileyo ibalulekile ekufumaneni iziphumo," utshilo uPopp. Ngokubanzi, ufuna ukwenza ukuphindaphinda okulawulwayo kwaye ugcine isinqe sakho simile. Emva koko, ngokwenza isivumelwano semisipha yakho ye-gluteal, unokwenza ukuchasana okwaneleyo ukunika i-butt yakho ukunyusa. (Emva kwexesha, bethelela indawo yokuzivocavoca ukuze uphakamise kakhulu ukugcina inkqubela iqhubeka.)

Ungakhathazeki: Awuyi kuchitha ixesha elininzi ucinezela izidlele zakho. I-Popp ithi: "Ngezi ndidi zokuzilolonga, ngokwenene uhlukanisa indawo yeempundu, ukuze ufumane iziphumo ezilungileyo kwimizuzu eli-10 ngexesha."

Fumana ubuhle ngasemva ngexesha le-bikini; sebenzisa eyona mithambo ingcono yeempundu.

[i-header = I-Butt exercises: I-Bikini butt workout zeroes kwimisipha ofuna ukuyiqinisa.]

Sondeza kuyo yonke imisipha efanelekileyo kunye nale mithambo. Intlawulo: Uya kuzithemba kwaye uqine ngexesha lebikni.

Kwenziwe ntoni:

Shushubeza: Qala umsebenzi ngamnye ngemizuzu emi-5 yokukhanya kwe-aerobic-ukumatsha endaweni, ukwenza amanyathelo okuhamba okanye ukuhamba ngokukhawuleza-kulandelwa yimisiko embalwa ye-hip, isangqa se-hip (sebenzisa iHula-Hoop ukuba unayo!) Kunye nokutshintsha kwedolo kuphakamisa okanye ukukhaba umlenze.

Ukuzilolonga 1: Yenza iseti enye yentshukumo nganye ngendlela ebonisiweyo. Emva koko, ngaphambi kokutshintsha imilenze, phinda uqheliselo njengendibaniselwano: Yenza i-1 lunge elandelwa yi-squat yomlenze omnye kunye nokujika; Phinda le combo kali-10. Xa ugqibile, tshintsha amacala kwaye uphinde wonke umthambo.

Cofa apha ukuze ufumane iFitness Workout 1

Ukuzilolonga ngokomzimba 2: Yenza iseti enye yentshukumo nganye ngokulandelelana kwayo, emva koko tshintsha amacala kwaye uphinde.

Cofa apha ukuze ufumane iFitness Workout 2

Phola: Qeda umsebenzi ngamnye wolule imisipha yakho ye-butt kunye ne-hip, ubambe ukolula ngalunye kwimizuzwana engama-20 ukuya kwengama-30 ngaphandle kokubetha. 1) Phakamisa idolo lakho lasekunene ukuze unyuke ukuphakama, emva koko ubeke izandla zozibini phantsi kwethanga lakho lasekunene. Jikelezisa umqolo wakho ukuze umsila wakho wehle nangaphantsi; Kuya kufuneka uzive ukolula kwi-butt yakho kunye nomqolo osezantsi. 2) Buyela kwindawo yomqolo ongathathi hlangothi, emva koko usebenzise isandla sakho sasekhohlo ukutsala idolo lasekunene kwicala lasekhohlo ukolula isinqe sakho sasekunene. Phinda zombini zolule kwelinye icala.

Ishedyuli yemithambo yakho yeempundu

Ukuba usaqala inkqubo yokuzivocavoca, landela iShedyuli yabaQalayo. Ukuba ubusoloko uzilolonga ubuncinci iinyanga ezintathu, yiya ngqo kwiShedyuli eSisiseko.

Umqali

Iiveki 1-2: Yenza u-Workout 1 kuphela, amaxesha ama-3 ngeveki.

Iiveki 3-4: Yenza i-Workout 2 kuphela, amaxesha ama-3 ngeveki.

IVeki yesi-5: Inkqubela kwiShedyuli esiSiseko.

Isisiseko

Yenza u-1 kunye no-2, amaxesha ama-3 ngeveki, nokuba kungolo suku lunye okanye ngezinye iintsuku.

Ukuqhubela phambili

Ukuba esi sicwangciso siqala ukuziva silula, yenza uphindaphindo olongezelelweyo okanye iseti yesibini yentshukumo nganye.

Yehlisa ubunzima, kwaye uqine kuyo yonke indawo ngeBikini yokuBalwa kweBala.

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