Buttocks workout in 30 days
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Mayelana nalolu hlelo lokusebenza
Ama-buttock Workout ngezinsuku ezingama-30 afaka indlela ecwaningwe kakhulu futhi esheshayo yokuqina kwakho. Ukunciphisa kahle ukusebenza kwe-butt kanye nokuzivocavoca kokuqina kokuphamba, ngqo ocingweni lwakho. Ukusebenza kahle kakhulu kwama-Buttocks Workout ngezinsuku ezingama-30 okuzokusiza ukuthi wehlise ama-buttocks abesifazane ozifunayo esikhathini sezinsuku kanye nokubuyekezwa nsuku zonke kwawo wonke ama-booty Workout onawo nemibiko yokuthi mangaki amakhalori owashisile azokugcina ugqugquzelekile finyelela izinhloso zakho ngezinsuku ezingama-30 izinselelo. Yakha i-butt eqinile ngamaminithi ambalwa ngosuku ukuze unciphise inselelo yezinsuku ezingama-30.
izinsuku ezingama-30 ukusebenzisa ama-buttocks (ama-buns Workout)
-Impikiswano nokusebenza okuhlelekile okuhlelekile okusebenzayo kokufuna ukubukwa okuhle komzimba
-Fudumeza amanoni, isicubu sethoni bese uthola isicubu esiqinile nesiyindilinga
-warm-up kanye nokwelula inqubo yokwenza amathiphu amakhulu
- Ama-buns Workout, ama-buttocks weight weight for men
-ukuvuselela umzimba nokuzivocavoca okusheshayo
-okwehlisa isisindo ngomqeqeshi wakho
- nciphisa amabhokisa abesifazane ngaphandle kwemishini edingekayo
- Workout kwezinsuku ezingama-30, ukulahleka kwamafutha, ukushiswa kwamafutha, ukuncipha kokuqina komzimba
Umqeqeshi wokuqina kwamatokhethi nokuzivocavoca Ama-buttock Workout ezinsukwini ezingama-30 aklanyelwe ngumqeqeshi wokuqina wokuqina. Umhlahlandlela oyinselelo wosuku olungamakhulu angama-30 ngokusebenzisa ukuzivocavoca okukhulu kwamatokhethi, kufana nokuthi ube nomqeqeshi wokuqina womzimba ephaketheni lakho!
Musa ukuchitha yonke imali yakho oyizuzile kanzima kumaseshini wokuqeqeshwa komuntu lapho ungakwenza ngokwakho ngosizo lolu hlelo lokusebenza futhi futhi lubeka ukulahleka kwesisindo kwabantu besilisa.
Ngokufinyelela ezinhlobonhlobo zemisebenzi esezingeni lomhlaba ngqo kwifoni yakho, uzokwazi ukwenza izindlela ezisezingeni eliphakeme senduduzo yekhaya lakho usebenzisa izinsimbi zokuncipha kwesisindo sohlelo lokusebenza lwabesifazane. Le nselelo yezinsuku ezingama-30 ikunikeza amandla okwenza ngokungadingekile nokuqapha ukusebenzisa kwakho ukuze uhlale ugxile futhi uzibophezele ekufezeni izinjongo zakho ezilinganiselwe zokwenzela. Lokhu kubhekelwa phansi kwesisindo sohlelo lokusebenza lwamadoda kuzoshintsha ngempela indlela oqeqesha ngayo.
Ukusebenza ngesigqi
Ukuzivocavoca kwezinsuku ezingama-30 kuhlelela izivivinyo ezinkulu ngokuzivocavoca okuyi-16 kuye kwangama-20 nsuku zonke. Uma isikhathi sezinsuku ezingama-30 uzokwazi ukuba ne-butt oyifunayo. Kuma-buttocks ukulahleka kwesisindo kwabesifazane uhlelo lokusebenza kunokuzivocavoca okuhlelwe ukuthi kusetshenziswe isikhathi sakho ukuthola umphumela omuhle endabeni yezinsuku. Ambalwa amaminithi ngosuku kuzokusiza ukuthi ushise wonke amanoni angadingeki ku-Butt yakho futhi ungawubona umehluko endabeni yezinsuku
IZIPHUMA ze-Buttocks Amazing ezinsukwini ezingama-30
Inqubo eyenziwe ngaphambi kwesikhathi eyenziwe ngabachwepheshe.
Uhla olwahlukahlukene lwamathoyizi nokuzivocavoca okuzivocavoca olungiselelwe i-butt.
Wabasaqalayo, Lesisemkhatsini kanye nochwepheshe ukusebenzisa.
Sekela i-superset, amandla kanye nokuphumula kwama-buttocks amakhulu.
Imibiko ikunikeza amandla okwenza kahle i-routines yakho
Isimo esibonakalayo esilula nesibanzi sinikeza ukuphazamiseka okuncane ngenkathi wenza izivivinyo
Ukufinyelela okusheshayo kuzinkatho kanye nokuzivocavoca okunga-sebenzi kanye nezithombe.
Amabhokisi asisindo esenziwe ngokwezifiso wabesifazane abasebenzayo futhi kulula kakhulu ukungena kuwo
Ukuqina komzimba okuhle kakhulu kufaka phakathi wonke ama-gluteus & imilenze ukuzivocavoca ukukunikeza ugqozi lokuqina kubandakanya ama-squats, ama-lunges, ukukhuphuka komlenze, ukukhuphuka kwe-hip, i-squates squit, ukunwetshwa kwe-hip, ukulelelwa eceleni, umendo ama-curls aqoshwe phansi, abamba be-hip, ama-sumo squats, umlenze owodwa, ama-squats aqhekekile, ama-squats ajulile, ama-squats angemuva nangaphambili kanye nokuzivocavoca kwe-premium mahhala, asikho isidingo sokuzivocavoca, uhlelo lokuzivocavoca noma yimuphi umshini okhethekile
Funda ukuthi ungasebenza kanjani
Ungakwenza kalula ekhaya lakho noma kuphi nganoma yisiphi isikhathi. Amaminithi ambalwa nje ngamunye. Okungaphezulu nje kokuqeqeshiwe okuyimfihlo.nikeza ukuhanjiswa kwezithombe nezeluleko zevidiyo ngokuzivocavoca ngakunye
Ngokulandela ukusebenza kwethu, uzophawula ushintsho ku-butt yakho ngokusebenzisa lolu hlelo lokusebenza ezinsukwini ezimbalwa
Hlela ukusebenzisa kwakho
Uhlelo lokusebenza olukhulukazi lwe-buttocks Workout lukusiza ukuthi ushise amanoni amaningi, usebenzise izivivinyo zakho kahle nemisipha eyisisekelo futhi ukhulise impilo yakho jikelele. Ama squats kungenye yezindlela ezivivinya kakhulu zokuvivinya umzimba.
izinsuku ezingama-30 ukusebenzisa ama-buttocks (ama-buns Workout)
-Impikiswano nokusebenza okuhlelekile okuhlelekile okusebenzayo kokufuna ukubukwa okuhle komzimba
-Fudumeza amanoni, isicubu sethoni bese uthola isicubu esiqinile nesiyindilinga
-warm-up kanye nokwelula inqubo yokwenza amathiphu amakhulu
- Ama-buns Workout, ama-buttocks weight weight for men
-ukuvuselela umzimba nokuzivocavoca okusheshayo
-okwehlisa isisindo ngomqeqeshi wakho
- nciphisa amabhokisa abesifazane ngaphandle kwemishini edingekayo
- Workout kwezinsuku ezingama-30, ukulahleka kwamafutha, ukushiswa kwamafutha, ukuncipha kokuqina komzimba
Umqeqeshi wokuqina kwamatokhethi nokuzivocavoca Ama-buttock Workout ezinsukwini ezingama-30 aklanyelwe ngumqeqeshi wokuqina wokuqina. Umhlahlandlela oyinselelo wosuku olungamakhulu angama-30 ngokusebenzisa ukuzivocavoca okukhulu kwamatokhethi, kufana nokuthi ube nomqeqeshi wokuqina womzimba ephaketheni lakho!
Musa ukuchitha yonke imali yakho oyizuzile kanzima kumaseshini wokuqeqeshwa komuntu lapho ungakwenza ngokwakho ngosizo lolu hlelo lokusebenza futhi futhi lubeka ukulahleka kwesisindo kwabantu besilisa.
Ngokufinyelela ezinhlobonhlobo zemisebenzi esezingeni lomhlaba ngqo kwifoni yakho, uzokwazi ukwenza izindlela ezisezingeni eliphakeme senduduzo yekhaya lakho usebenzisa izinsimbi zokuncipha kwesisindo sohlelo lokusebenza lwabesifazane. Le nselelo yezinsuku ezingama-30 ikunikeza amandla okwenza ngokungadingekile nokuqapha ukusebenzisa kwakho ukuze uhlale ugxile futhi uzibophezele ekufezeni izinjongo zakho ezilinganiselwe zokwenzela. Lokhu kubhekelwa phansi kwesisindo sohlelo lokusebenza lwamadoda kuzoshintsha ngempela indlela oqeqesha ngayo.
Ukusebenza ngesigqi
Ukuzivocavoca kwezinsuku ezingama-30 kuhlelela izivivinyo ezinkulu ngokuzivocavoca okuyi-16 kuye kwangama-20 nsuku zonke. Uma isikhathi sezinsuku ezingama-30 uzokwazi ukuba ne-butt oyifunayo. Kuma-buttocks ukulahleka kwesisindo kwabesifazane uhlelo lokusebenza kunokuzivocavoca okuhlelwe ukuthi kusetshenziswe isikhathi sakho ukuthola umphumela omuhle endabeni yezinsuku. Ambalwa amaminithi ngosuku kuzokusiza ukuthi ushise wonke amanoni angadingeki ku-Butt yakho futhi ungawubona umehluko endabeni yezinsuku
IZIPHUMA ze-Buttocks Amazing ezinsukwini ezingama-30
Inqubo eyenziwe ngaphambi kwesikhathi eyenziwe ngabachwepheshe.
Uhla olwahlukahlukene lwamathoyizi nokuzivocavoca okuzivocavoca olungiselelwe i-butt.
Wabasaqalayo, Lesisemkhatsini kanye nochwepheshe ukusebenzisa.
Sekela i-superset, amandla kanye nokuphumula kwama-buttocks amakhulu.
Imibiko ikunikeza amandla okwenza kahle i-routines yakho
Isimo esibonakalayo esilula nesibanzi sinikeza ukuphazamiseka okuncane ngenkathi wenza izivivinyo
Ukufinyelela okusheshayo kuzinkatho kanye nokuzivocavoca okunga-sebenzi kanye nezithombe.
Amabhokisi asisindo esenziwe ngokwezifiso wabesifazane abasebenzayo futhi kulula kakhulu ukungena kuwo
Ukuqina komzimba okuhle kakhulu kufaka phakathi wonke ama-gluteus & imilenze ukuzivocavoca ukukunikeza ugqozi lokuqina kubandakanya ama-squats, ama-lunges, ukukhuphuka komlenze, ukukhuphuka kwe-hip, i-squates squit, ukunwetshwa kwe-hip, ukulelelwa eceleni, umendo ama-curls aqoshwe phansi, abamba be-hip, ama-sumo squats, umlenze owodwa, ama-squats aqhekekile, ama-squats ajulile, ama-squats angemuva nangaphambili kanye nokuzivocavoca kwe-premium mahhala, asikho isidingo sokuzivocavoca, uhlelo lokuzivocavoca noma yimuphi umshini okhethekile
Funda ukuthi ungasebenza kanjani
Ungakwenza kalula ekhaya lakho noma kuphi nganoma yisiphi isikhathi. Amaminithi ambalwa nje ngamunye. Okungaphezulu nje kokuqeqeshiwe okuyimfihlo.nikeza ukuhanjiswa kwezithombe nezeluleko zevidiyo ngokuzivocavoca ngakunye
Ngokulandela ukusebenza kwethu, uzophawula ushintsho ku-butt yakho ngokusebenzisa lolu hlelo lokusebenza ezinsukwini ezimbalwa
Hlela ukusebenzisa kwakho
Uhlelo lokusebenza olukhulukazi lwe-buttocks Workout lukusiza ukuthi ushise amanoni amaningi, usebenzise izivivinyo zakho kahle nemisipha eyisisekelo futhi ukhulise impilo yakho jikelele. Ama squats kungenye yezindlela ezivivinya kakhulu zokuvivinya umzimba.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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