Contents
- Hoʻomaʻamaʻa kiʻekiʻe 13 no nā puʻupuʻu ma ka home
- 1. 10-Minute Hana Nui Loa Loa
- 2. Pōhaku i kou mau lalo me kā mākou hana Bikini-Butt
- 3. ʻO ka hoʻoikaika wāwae wāwae a me ka pihi
- 4. 10-Minute Butt Lift me Blogilates Mai Cassey Ho
- 5. 10-Minute Hana Pahu-Wahi Hoʻopaʻa Mai ʻO Sarah Jessica Parker
- 6. 10-Minute Kūkulu i kahi Workout Butt ʻoi aku ka maikaʻi
- 7. ʻO ka hana hoʻokiʻekiʻe pihi ʻoi aku ka maikaʻi ma mua o Spanx
- 8. Hoʻomaʻamaʻa Butt, Hana Supermodel
- 9. ʻO ka hana hope loa o ka bikini lalo
- 10. Ka hoʻoikaika wāwae wāwae a me ka pihi, Prenatal Fitness
- 11. ʻO PlyoJam Hōʻike Hula: Hoʻolālā Pipi Hou
- 12. 10-Minute Bikini Workout Legs & Butt
- 13. 10-Minute Pilates Pahu Hana
Makemake e hoʻohui i nā hana accent ma ka pupu, akā ʻaʻole mākaukau e hāʻawi i ka manawa nui? Hāʻawi mākou iā ʻoe nā hoʻomaʻamaʻa poʻokela ʻoi loa no ka puʻupuʻu ma ka home mai ke kahawai youtube a me POPSUGAR. Lawe ka manawa iā ʻoe i nā papa - he 10 mau minuke wale nō, akā ke hana mau ʻia ia, e ʻike ʻoe i nā loli maikaʻi ma hope o ʻelua mau pule.
ʻO POPSUGAR Fitness kekahi o nā kaha hoʻolauleʻa makemake nui ʻia ma youtube, e hāʻawi nei polokalamu wikiō ma lalo o ke alakaʻi a nā kaʻi kaʻi. ʻO nā puʻupuʻu kekahi o nā wahi pilikia nui o nā kaikamahine, no laila koi lākou i ka nānā kūikawā a me ka hana a kēlā me kēia. Ma waena o nā wikiō ma lalo hiki iā ʻoe ke koho i kekahi o nā hana hoihoi loa no nā glutes a ʻokoʻa ma waena o lākou.
ʻO ka hapa nui o nā polokalamu ke kumu a me ka mea kākau o ke kahawai POPSUGAR Anna Renderer. Eia pū kekahi ma waena o nā kaʻi o nā pūmi he ʻumi mau minuke e nānā pono ai ʻO Tracey mallet, bipi kāne a Christine, Casey Ho, ka mea i ʻike nui ʻia i ka honua Hollywood o ka hoʻoikaika kino.
Hoʻomaʻamaʻa kiʻekiʻe 13 no nā puʻupuʻu ma ka home
1. 10-Minute Hana Nui Loa Loa
Aia pū ka papahana nā hana kuʻuna no nā glute: nā lunges, alahaka, UPS a hāpai i ka wāwae ma nā hā. No nā papa e pono ana ʻoe i kahi mau dumbbells. I ke wikiō, e hoʻohana ana i ke kaupaona o dumbbells 10 paona (ma kahi o 4 kg), akā hiki iā ʻoe ke koho i kahi kaupaona kūpono. Ua mālama ʻia nā kau ma ka wikiwiki. ʻO ka hoʻoikaika kino no ka papa ma ka home ʻO Bigger Booty Workout ke alakaʻi iā Anna Renderer.
2. Pōhaku i kou mau lalo me kā mākou hana Bikini-Butt
A ua maʻa mua kēia polokalamu iā mākou kaʻi ʻo Cristine Bullock ka mea nāna i hana ʻo Butt Lift paʻakikī. E hoʻopiʻi loa kēia wikiō i ka poʻe i luhi i ka monotony: Hāʻawi ʻo Christine i kahi mea nui nā hoʻoikaika kino kumu a kū ʻole hoʻi. Aia nā lele, a me nā neʻe hulahula, a me nā hoʻoikaika i ke kaula, a me nā mea o Pilates. Hana ʻia nā hana āpau me ke kaupaona o kona kino ponoʻī me ka lako ʻole.
E nānā i kēia wikiō ma YouTube
3. ʻO ka hoʻoikaika wāwae wāwae a me ka pihi
keia hoʻoikaika kino no ka mea hoʻomaka nā puʻupuʻu ma ka home me nā squats, ʻaoʻao, diagonal a me nā hoʻouka maʻamau. Pēlā nō nā minuke 5 mua. A laila neʻe ʻoe i luna o ka moena a hana i nā hoʻolālā mai kahi kūlana ma nā hā a me ka ʻaoʻao. ʻO ka hapa mua o ka papa e alakaʻi iā Anna Renderer, a laila ua hoʻololi ʻia e nā mea aʻoaʻo ʻo May Susi lāua ʻo Zelana Montminy.
E nānā i kēia wikiō ma YouTube
4. 10-Minute Butt Lift me Blogilates Mai Cassey Ho
ʻO Cassey Ho a me kāna kahawai hoʻoikaika Blogilates ʻike ʻia ma ka honua holoʻokoʻa. I ke wikiō 10-Minute Butt Lift ke hāʻawi nei i ke kiʻekiʻe kiʻekiʻe nā hana mai Pilates e hana i nā wāwae a me nā puʻupuʻu. Hana ʻia nā hoʻomaʻamaʻa āpau ma ka moena, ʻaʻole pono nā waihona hou. ʻO ka hopena haʻahaʻa o ka hana, kūpono loa no ka poʻe e hōʻalo i nā hana traumatic. E lanakila ʻo Cassey Ho iā ʻoe me kāna ʻano maikaʻi o ke alakaʻi ʻana i nā papa.
E nānā i kēia wikiō ma YouTube
5. 10-Minute Hana Pahu-Wahi Hoʻopaʻa Mai ʻO Sarah Jessica Parker
He wikiō kēia mai ke kaʻi ʻo Sarah Jessica Parker i kūpono i kou nānā ʻana. Hiki ke papahana i ka papahana mahele ʻia i ʻekolu mau ʻāpana. I ka ʻāpana mua ke kali nei ʻoe no ka hoʻomaʻamaʻa cardio mai ka plyometric a me ka kickboxing. I ka mahele ʻelua o ka hoʻoikaika kino mai ke kūlana o ka pā. I ke kolu o ka ʻāpana - nā hana a ka luʻu e hoʻohana ana i nā kāʻei paʻa ʻO ka hoʻoikaika kino ka mea hoʻomaʻamaʻa "hōkū" kaulana ʻo Anna Kaiser.
E nānā i kēia wikiō ma YouTube
6. 10-Minute Kūkulu i kahi Workout Butt ʻoi aku ka maikaʻi
ʻO kēia hoʻoikaika kino no ka puʻupuʻu ma ka home ka hapanui o ka hoʻomaʻamaʻa kamaʻāina a me ka intuitive. E ʻike ʻoe i nā hoʻomaʻamaʻa 8 no ma kahi o 1 mau minuke i kēlā me kēia. Hana ʻia ka hoʻoikaika holoʻokoʻa me ke kaupaona o kona kino ponoʻī me ka ʻole o nā lakohana, akā naʻe, i hoʻokahi haʻuki pono ʻoe e loaʻa kahi kahua no ka pistol squats, akā hiki iā ʻoe ke hana me ka ʻole. E alakaʻi ʻia ka haʻawina e Anna Renderer.
E nānā i kēia wikiō ma YouTube
7. ʻO ka hana hoʻokiʻekiʻe pihi ʻoi aku ka maikaʻi ma mua o Spanx
ʻO kekahi mea kaulana ma ke kahawai POPSUGAR ʻo Tracey mallet. Hoʻokomo pū ka Workout-Lifting Workout nā hana mai Pilates, ballet a me nā aerobics. He haʻawina kiʻekiʻe loa ka haʻawina, akā naʻe, pilikia ʻole ka papahana. ʻO ka hapa lua o ka hoʻomaʻamaʻa no nā puʻupuʻu ma ka home ma ka kapeta, nā waihona āu e pono ʻole ai.
E nānā i kēia wikiō ma YouTube
8. Hoʻomaʻamaʻa Butt, Hana Supermodel
No kēia haʻawina, pono ʻoe paukū ʻolokaʻa. Kūpono ka hoʻomaʻamaʻa ma ka Mat: e hana ʻoe i nā hāpai wāwae i kahi kūlana prone ma kāna ʻaoʻao. I loko o kēia wikiō he ʻano nui nā ʻano hoʻoikaika kino, akā ʻo ka hoʻonohonoho i koho ʻia he kūpono no ka hoʻopaʻa ʻana i nā puʻupuʻu a me nā wāwae. ʻO ka papahana kekahi mea hoʻomaʻamaʻa "hōkū" ʻo Andrea Orbeck.
E nānā i kēia wikiō ma YouTube
9. ʻO ka hana hope loa o ka bikini lalo
ʻO ka Ultimate Bikini Bottom kahi hana hoʻoikaika pono hou aʻe no nā puʻupuʻu ma ka home e hoʻopiʻi i nā mea pā nā hana kuʻuna. E ʻike ʻoe i nā ʻano hana like ʻole he 10, e laʻa me ka plyometric a me kekahi mau kāne i ka hopena o ke wikiō. Hele ka hapa mua ma ka papahele, ka lua o ka hapa ma kahi kū i luna. E alakaʻi ʻia ka haʻawina e Anna Renderer.
E nānā i kēia wikiō ma YouTube
10. Ka hoʻoikaika wāwae wāwae a me ka pihi, Prenatal Fitness
ʻO ka Workout Leg and Butt i hoʻolālā pono ʻia e hana i ka wā hāpai. Makemake ʻoe i kahi sit-UPS maʻalahi, hāpai i ka wāwae mai kahi kū a kū i lalo. Hoʻohana nui ʻia ka neʻe ʻana e hoʻonui i ka ukana. Hiki iā ʻoe ke hana i nā hoʻoikaika kino me nā kaupaona a i ʻole me ka ʻole, kaukaʻi ʻia i kāu hoʻomaʻamaʻa. ʻAʻole kūpono ka papahana ʻaʻole wale no nā wahine hāpai akā i nā poʻe āpau e makemake e hoʻopaʻa i nā wāwae a me nā puʻupuʻu. Alakaʻi ʻo Sophia Ruiz i ka hoʻomaʻamaʻa.
E nānā i kēia wikiō ma YouTube
11. ʻO PlyoJam Hōʻike Hula: Hoʻolālā Pipi Hou
ʻO PlyoJam kahi wela hoʻoikaika kino plyometric no ka pupu ma ka home mai ke kahu ʻo Jason Layden. Puhi ʻoe i nā calories, hoʻemi i ka nui o nā ʻūh a hoʻopaʻa i nā kī. ʻO Plyometric kahi ala kūpono e hakakā me ka momona keu i ke kino haʻahaʻa, akā e mākaukau e hoʻoweliweli i nā lele i loko o ke wikiō. ʻAʻole koi ʻia nā lako hou.
E nānā i kēia wikiō ma YouTube
12. 10-Minute Bikini Workout Legs & Butt
ʻOiai ka inoa ʻo Legs & Butt (nā wāwae a me nā puʻupuʻu), i kēia hana e pili ana i ke kino holoʻokoʻa. Hoʻokomo ʻia ka papahana aerobic a me ka hoʻoikaika kino hoʻoikaika kino, kahi e koʻikoʻi ai ka ʻaoʻao haʻahaʻa o ke kino, a me ka ʻōpū. Pono ʻoe i ʻelua mau dumbbells, hoʻohana ke wikiō i ke kaupaona o 5 paona (ma kahi o 2 kg). Alakaʻi ʻo Anna Renderer i kahi hoʻomaʻamaʻa.
E nānā i kēia wikiō ma YouTube
13. 10-Minute Pilates Pahu Hana
ʻO kekahi koho aʻe Pilates no kāu puʻu. E ʻike ʻoe i kahi helu nui o nā hoʻoikaika kino ma nā ʻehā āpau, ke alahaka a me nā hāpai wāwae i ka papa ʻaoʻao. Hana ʻia ka papahana holoʻokoʻa ma ka moena, pono ʻoe i hoʻokahi dumbbell: hoʻohana nā kaʻi i ke kaupaona o 3-5 paona (1-2 kg). ʻO ka hoʻoikaika kino kekahi mea hoʻomaʻamaʻa kaulana a Heather Dorak.
E nānā i kēia wikiō ma YouTube
ʻAʻole hiki ke hoʻoholo i kahi e hoʻomaka ai? A laila e hāhai wale i nā haʻawina ma ke kaʻina, me ka hoʻomaopopo ʻana i ka pono a punahele loa i ka wikiō. Inā ʻoe e ʻimi nei i kahi hoʻolālā ikaika hou aʻe no nā glutes ma ka home, e hoʻolohe i ka papahana, Leandro Carvalho: Brazil Butt Lift.
No ka poʻe hoʻomaka, ka hoʻonoe ʻana i nā ʻūhā a me nā puʻupuʻu