Ke ʻimi nei i kahi hoʻolālā e hana i nā kāhuna nani i kuhi ʻia me ka ʻole o ka sagging a me ka cellulite? He polokalamu hoʻoikaika kino maikaʻi ʻo Kate Frederick no kēlā mau pahu hopu! Kōkua ʻo Videosrate Great Glutes iā ʻoe e kūkulu i nā nani a me nā ʻūhā.
ʻO ka hoʻomaʻamaʻa ʻo Great Glutes ʻo Kate Friedrich, i hoʻolālā ʻia no ka hana nui i ka hoʻokumu ʻana i nā kaula elastis o ka puʻupuʻu. Hāʻawi ʻo Kate i nā hana kuʻuna a me nā hana hou e ʻae iā ʻoe e hana i nā mākala gluteus me nā ʻano a me nā kūlana.
No nā hoʻomaʻamaʻa ma ka home ke paipai mākou e nānā i ka ʻatikala aʻe:
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ʻO ka wehewehe ʻana o ka papahana ʻO Glutes Nui
He ʻano ʻokoʻa ka papahana ʻo Great Glutes i nā ʻano hana like ʻole: e hoʻohana ʻoe i kou kino iho kaupaona a me nā pono hana e hoʻomaikaʻi ai i ka maikaʻi o nā kiʻi. Pākuʻi me ka hoʻohui iā ʻoe, ʻoiaʻiʻo, e hana ikaika ma nā pūhaka, kahi bonus maikaʻi hou aʻe.
He 60 mau minuke ka lōʻihi o ka papahana a hoʻokomo i kekahi mau ʻāpana:
- pumehana Up (6 minuke). Hoʻomaʻamaʻa hana me ke koʻikoʻi i nā wāwae a me nā aniani.
- Palapala Wāwae /ʻO Glutes (16 minuke). ʻO kahi ʻāpana me nā kaupaona manuahi no ka puhi ʻana i nā mākala momona a me nā leo.
- Nā ʻūhā / Glutes pā hōkea (8 minuke). Hoʻokomo ka ʻāpana i ka lele.
- Nā wāwae wāwae / Glutes poepoe paʻa (6 minuke). Nā hoʻoikaika kino me ka fitball ma ka papahele.
- Papa hana (9 minuke). Hoʻomaʻamaʻa Butt ma ka papahele me ka ʻole o nā pono hou aʻe.
- 'ō (7 minuke). Hoʻolahalaha i nā mākala āpau i ka papahele.
- Bonus: Nā wāwae wāwae / Glutes (8 minuke). ʻO ka mahele bonus e pili ana i kahi noho me nā dumbbells a me kahi hui hoʻoikaika kino.
Ma ka hoʻokaʻawale ʻana i ka hoʻomaʻamaʻa i nā ʻāpana kaʻawale, hiki iā ʻoe ke koho i nā ʻāpana āu e hoihoi ai. ʻO kahi laʻana, inā ʻaʻohe ou pono kikoʻī, e haʻalele wale i ka ʻāpana kahi e hoʻohana ʻia ai. No ka hoʻokō ʻana i ka papahana holoʻokoʻa e pono ʻoe i nā pono aʻe: nā dumbbells (hoʻohana ʻo Kate Friedrich i 3.5 kg), fitball, nā huila no ka heʻe ʻana, ka paukū haʻuki kino, ka noho.
Kūpono ka papahana ʻo Great Glutes no ka hoʻomaʻamaʻa waena a me ka pae kiʻekiʻe. ʻO kēia hana hoʻoikaika kino no ka leo o ka mākala, kahi halihali cardio liʻiliʻi e hālāwai me ʻoe wale nō i ka ʻāpana mua me nā dumbbells. No ka hopena e koi ʻia e hana me kēia videothreesome Kate Friedrich puʻu ma kahi o 3 mau manawa i ka pule. ʻOiaʻiʻo, ʻaʻole kōkua kēia paʻakikī iā ʻoe e hoʻonui i ka nui o nā kāhuna, akā hoʻopaʻa i nā puʻupuʻu a me ka hemo ʻana iā ia, hiki iā ʻoe.
ʻO nā mea maikaʻi o ka papahana:
- Hoʻolālā ʻia ka papahana ʻO Glutes Nui e hana i nā ʻūlū elast fit a me nā ʻūhā me ka ʻole o kahi cellulite. E poina iā ʻoe e pili ana i nā wahi pilikia o ke kino haʻahaʻa.
- Hāʻawi ʻo Kate i kahi hoʻolālā kūleʻa a me nā hana hou e hiki ai iā ʻoe ke hana ma nā mākia gluteal mai nā kihi a me nā hoʻolako āpau.
- Hāʻawi ʻo Kate Friedrich i nā ʻano hana like ʻole e hoʻohana ana i nā dumbbells, he kinipōpō hoʻoikaika kino, e hoʻokele i ka lele ʻana, expander E hoʻomaikaʻi ʻoe i ka wahi i māka ʻia me ka hiki ke hiki.
- Ma kēia hana ʻaʻole e hoʻopili i ka hoʻoikaika kino a me ka ukana kaumaha ma ka puʻuwai, no laila ke kūpono nei ke wikiō i ka laulā o nā poʻe i pili.
- Hoʻokaʻawale ʻia ka papahana i nā ʻāpana, hiki iā ʻoe ke koho i nā ʻāpana kahi āu e hoʻohana ai i nā pono haʻuki kikoʻī.
ʻO ka drawback wale nō o ka papahana ka pono e loaʻa nā lako haʻuki i helu ʻia. He mea kūpono nō hoʻi ia e hoʻomaopopo he hiki ke hoʻoikaika kino traumatic no kou mau kuli. ʻAʻole hāʻawi ʻo Kate Friedrich i kekahi mea haʻalulu, akā hiki i ka nui o nā squats a me nā lunges ke hopena maikaʻi ʻole i nā hono o ke kuli.
Nā manaʻo e pili ana i ka papahana ʻo Kate Friedrich Great Glutes:
ʻAneʻane ʻo Glutes Nui kahi hoʻolālā pono loa no nā mākala gluteal ma ka home. Inā manaʻo ʻoe he pono kūikawā kou kino haʻahaʻa, e kōkua ʻo Kate Frederick iā ʻoe e hoʻopiha i kēia āpau.
E ʻike pū i kā mākou hōʻiliʻili o ka hoʻomaʻamaʻa wikiō:
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