Buttocks Workout - Butt & Leg

ืžื›ื™ืœ ืžื•ื“ืขื•ืชืจื›ื™ืฉื•ืช ืžืชื•ืš ื”ืืคืœื™ืงืฆื™ื”
4.9
417Kโ€ ื‘ื™ืงื•ืจื•ืช
+50Mโ€
ื”ื•ืจื“ื•ืช
ืกื™ื•ื•ื’ ืชื•ื›ืŸ
ื›ื•ืœื
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš
ืฆื™ืœื•ื ืžืกืš

ืžื™ื“ืข ืขืœ ืืคืœื™ืงืฆื™ื” ื–ื•

ืขื“ื™ื™ืŸ ืžื—ื›ื” ืœืงื™ืฅ ื”ื‘ื ืœืืžืŸ ืืช ื”ืจื’ืœื™ื™ื ื•ื”ื™ืฉื‘ืŸ? ื”ืชื—ืœ ื›ื‘ืจ ืขื›ืฉื™ื• ืœื”ืจื’ื™ืฉ ืืช ื”ืฉื™ื ื•ื™ื™ื ื”ื—ื™ื•ื‘ื™ื™ื ื‘ื’ื•ืคืš ืœืื—ืจ ืžืกืคืจ ืฉื‘ื•ืขื•ืช, ื”ื™ื” ื’ืื” ื‘ืขืฆืžืš!

ืฆื•ืจื” ื ื›ื•ื ื” ื‘ืžื”ืœืš ื”ืชืจื’ื™ืœื™ื ื”ื™ื ื”ื”ื™ื‘ื˜ ื”ื—ืฉื•ื‘ ื‘ื™ื•ืชืจ ื‘ืคื™ืกื•ืœ ืจื’ืœื™ื™ื ืžืฉื•ื ื ื•ืช ื•ืงืช ืฆืžื•ื“ื”. ื‘ื“ืจืš ื›ืœืœ ื”ืชืจื’ื™ืœื™ื ืฆืจื™ื›ื™ื ืœื”ืชืžืงื“ ื‘ืฉืœื•ืฉ ืงื‘ื•ืฆื•ืช ืฉืจื™ืจื™ื ืขื™ืงืจื™ื•ืช - ืงืช, ื™ืจื›ื™ื™ื ื•ืฉืจื™ืจื™ ืจื’ืœื™ื™ื .

Butt & Legs Workout ืžืฆื™ืข ืœืš ืฉื™ื˜ืช ืื™ืžื•ื ื™ื ื—ื“ืฉื”: ืชื•ื›ื ื™ืช ืื™ืžื•ื ื™ื ืฉื™ื˜ืชื™ืช ื‘ืช 30 ื™ื•ื - ื”ื™ื ื™ืขื™ืœื” ื™ื•ืชืจ ืืš ื“ื•ืจืฉืช ืคื—ื•ืช ืฆื™ื•ื“ ื•ื™ืฉ ืœื” ืคื—ื•ืช ื”ื’ื‘ืœื•ืช.

ืืชื” ื™ื›ื•ืœ ืœืขืฉื•ืช ืืช ื–ื” ื‘ืงืœื•ืช ื‘ื‘ื™ืช ืื• ื‘ื›ืœ ืžืงื•ื ื•ื‘ื›ืœ ื–ืžืŸ, ืจืง 10 ื“ืงื•ืช ื‘ื›ืœ ื™ื•ื. ื”ื•ื ืžืกืคืง ื”ื ื—ื™ื•ืช ืื ื™ืžืฆื™ื” ื•ื•ื™ื“ืื• ืœื›ืœ ืชืจื’ื™ืœ, ื›ืš ืฉืชื•ื›ืœ ืœื•ื•ื“ื ืฉืืชื” ืžืฉืชืžืฉ ื‘ื˜ื•ืคืก ื”ื ื›ื•ืŸ ื‘ืžื”ืœืš ื›ืœ ืชืจื’ื™ืœ. ื”ื™ืฉืืจ ืขื ื”ืื™ืžื•ืŸ ืฉืœื ื•, ืชื‘ื—ื™ืŸ ื‘ืฉื™ื ื•ื™ ืฆื•ืจืช ื”ืขื›ื•ื– ื•ื”ืจื’ืœื™ื™ื ืฉืœืš ืจืง ื›ืžื” ืฉื‘ื•ืขื•ืช ืงืฆืจื™ื.

ืžืืคื™ื™ื ื™ื

- ืื™ืžื•ื ื™ื ืฉื•ื ื™ื ื›ืœ ื™ื•ื
- ืžื’ื‘ื™ืจ ืืช ืขื•ืฆืžืช ื”ืชืจื’ื™ืœ ืฉืœื‘ ืื—ืจ ืฉืœื‘
- ื˜ื™ืคื™ื ืœืžืืžื ื™ื ื‘ื›ืœ ืชืจื’ื™ืœ ืขื•ื–ืจื™ื ืœืš ืœื”ืฉืชืžืฉ ื‘ืฆื•ืจื” ื”ื ื›ื•ื ื” ื›ื“ื™ ืœื”ืฉื™ื’ ืชื•ืฆืื•ืช ื˜ื•ื‘ื•ืช ื™ื•ืชืจ
- ืื™ืŸ ืฆื•ืจืš ื‘ืฆื™ื•ื“, ืื™ืžื•ืŸ ืขื ืžืฉืงืœ ื’ื•ืคืš
- ืขืงื•ื‘ ืื—ืจ ื”ืชืงื“ืžื•ืช ื”ื”ืจื–ื™ื”
- ื—ื™ืฉื•ื‘ ืงืœื•ืจื™ื•ืช ืฉืจื•ืคื•ืช
- ืื ื™ืžืฆื™ื•ืช ื•ื”ื“ืจื›ืช ื•ื™ื“ืื•
- ืชื–ื›ื•ืจื•ืช ืœืื™ืžื•ืŸ
- ื”ืชืจื’ื™ืœื™ื ืžืชืื™ืžื™ื ืœื›ื•ืœื, ื’ื ืœืžืชื—ื™ืœื™ื ื•ื’ื ืœืžืงืฆื•ืขื ื™ื

ืื™ืžื•ืŸ ื”ืชื—ืช
ืžื—ืคืฉื™ื ืื™ืžื•ืŸ ื™ืขื™ืœ ื‘ืชื—ืช? ืื™ืŸ ืื™ืžื•ืŸ ื™ืฉื‘ืŸ ืžืชืื™ื? ื ืกื” ืืช ืื™ืžื•ืŸ ื”ื™ืฉื‘ืŸ ืฉืœื ื•! ื”ื›ื ื• ืขื‘ื•ืจื›ื ืื™ืžื•ืŸ ื™ืจื›ื™ื™ื ืฉื•ื ื”, ื•ื›ืœ ืื™ืžื•ืŸ ื”ื™ืจื›ื™ื™ื ืฉืœื ื• ืคื•ืคื•ืœืจื™ ื•ืžืงืฆื•ืขื™. ื™ืฉื‘ืŸ ื™ืคื”ืคื” ื‘ื”ื™ืฉื’ ื™ื“ืš ืขื ืื™ืžื•ืŸ ื”ื™ืจื›ื™ื™ื ืฉืœื ื•. ืื™ืžื•ืŸ ื”ืชื—ืช ืฉืœื ื• ื”ื•ื ื”ื‘ื—ื™ืจื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืฉืœืš!

ืื™ืžื•ืŸ ื‘ื‘ื™ืช
ืงื— ื›ืžื” ื“ืงื•ืช ื‘ื™ื•ื ืœืขืฆื‘ ืืช ื”ืชื—ืช ื•ืืช ื”ืจื’ืœื™ื™ื ื‘ืขื–ืจืช ืื™ืžื•ืŸ ื”ื™ืฉื‘ืŸ ืฉืœื ื• ื‘ื‘ื™ืช. ืื™ืŸ ืฆื•ืจืš ื‘ืฆื™ื•ื“, ืคืฉื•ื˜ ื”ืฉืชืžืฉื• ื‘ืžืฉืงืœ ื’ื•ืคื›ื ืœืื™ืžื•ืŸ ื‘ื‘ื™ืช.

ืื™ืžื•ืŸ ืฉืœืœ
ืื™ืžื•ืŸ ืฉืœืœ ื™ืขื™ืœ ื ื•ืขื“ ืœืขื–ื•ืจ ืœืš ืœืงื‘ืœ ืงืช ื™ืคื”. ื ืกื” ืืช ืื™ืžื•ืŸ ื”ืฉืœืœ ืฉืœื ื• ืขื›ืฉื™ื•!

ืืคืœื™ืงืฆื™ื™ืช ื›ื•ืฉืจ ื ืฉื™ืช
ืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ืขื ืื™ืžื•ืŸ ืœื ืฉื™ื. ื‘ืืคืœื™ืงืฆื™ื™ืช ื”ื›ื•ืฉืจ ื”ื ืฉื™ืช ื”ื–ื• ื™ืฉ ืื™ืžื•ืŸ ืžืงืฆื•ืขื™ ืœื ืฉื™ื. ื›ืœ ืื™ืžื•ืŸ ื”ื™ืจื›ื™ื™ื ื”ืืœื” ืœื ืฉื™ื ื™ื›ื•ืœ ืœื”ื™ืขืฉื•ืช ื‘ื›ืœ ืžืงื•ื ื•ื‘ื›ืœ ื–ืžืŸ.

ืืคืœื™ืงืฆื™ื™ืช ืื™ืžื•ื ื™ื ืœื ืฉื™ื
ื‘ืืคืœื™ืงืฆื™ื™ืช ื”ื›ื•ืฉืจ ื”ื ืฉื™ืช ื”ื–ื• ื™ืฉ ืื™ืžื•ื ื™ื ื ืฉื™ื™ื ื•ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืœื ืฉื™ื. ืื™ืžื•ื ื™ื ื•ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ื ืฉื™ืช ืืœื” ืœื ืฉื™ื ืฉื”ื•ื›ื—ื• ืžื“ืขื™ืช ื›ืžืฉืคืจื™ื ืืช ื”ื‘ืจื™ืื•ืช. ื”ื–ื™ืข ืขื ื”ืชืจื’ื™ืœ ืฉืœื ื• ืœื ืฉื™ื ื›ืœ ื™ื•ื!

ื ืฉื™ื ืžืื™ืžื•ืŸ ื‘ื•ื˜ื”
ื”ืืคืœื™ืงืฆื™ื” ื”ื˜ื•ื‘ื” ื‘ื™ื•ืชืจ ืœื ืฉื™ื ืฉืœ ืื™ืžื•ืŸ ื’ืœื•ื˜ืก. ื ืกื” ืืช ื–ื” ื•ื”ืจื’ื™ืฉ ืืช ืฆืจื™ื‘ืช ื”ื’ืœื•ื˜ืก ืฉืœืš ื‘ืืžืฆืขื•ืช ืืคืœื™ืงืฆื™ื™ืช ื”ื ืฉื™ื ืฉืœื ื•.

ืื™ืžื•ื ื™ื ืœืฉืจื™ืคืช ืฉื•ืžืŸ ื•ืื™ืžื•ื ื™ื ืฉืœ HIIT
ื”ืื™ืžื•ื ื™ื ื”ื˜ื•ื‘ื™ื ื‘ื™ื•ืชืจ ืœืฉืจื™ืคืช ืฉื•ืžื ื™ื ื•ืื™ืžื•ื ื™ HIIT ืœืฉื™ืคื•ืจ ืฆื•ืจืช ื”ื’ื•ืฃ. ืฉืจืคื• ืงืœื•ืจื™ื•ืช ืขื ืื™ืžื•ื ื™ื ืœืฉืจื™ืคืช ืฉื•ืžืŸ, ื•ืฉืœื‘ื• ืขื ืื™ืžื•ื ื™ HIIT ื›ื“ื™ ืœื”ืฉื™ื’ ืืช ื”ืชื•ืฆืื•ืช ื”ื˜ื•ื‘ื•ืช ื‘ื™ื•ืชืจ.

ืžืืžืŸ ื›ื•ืฉืจ
ื›ืœ ื”ืื™ืžื•ื ื™ื ืžืชื•ื›ื ื ื™ื ืขืœ ื™ื“ื™ ืžืืžืŸ ื›ื•ืฉืจ ืžืงืฆื•ืขื™. ืžื“ืจื™ืš ืื™ืžื•ื ื™ื ื‘ืชืจื’ื™ืœ, ืžืžืฉ ื›ืžื• ืฉื™ืฉ ืœืš ืžืืžืŸ ื›ื•ืฉืจ ืื™ืฉื™ ื‘ื›ื™ืก!
ืขื“ื›ื•ืŸ ืื—ืจื•ืŸ ื‘ืชืืจื™ืš
6 ื‘ืกืคื˜ืณ 2024

ืื‘ื˜ื—ืช ื ืชื•ื ื™ื

ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ื‘ื˜ื™ื—ื•ืช ืฆืจื™ืš ืงื•ื“ื ื›ืœ ืœื”ื‘ื™ืŸ ืื™ืš ื”ืžืคืชื—ื™ื ืื•ืกืคื™ื ื•ืžืฉืชืคื™ื ืืช ื”ื ืชื•ื ื™ื ืฉืœืš. ื ื•ื”ืœื™ ืคืจื˜ื™ื•ืช ื”ื ืชื•ื ื™ื ื•ืื‘ื˜ื—ืช ื”ื ืชื•ื ื™ื ืขืฉื•ื™ื™ื ืœื”ืฉืชื ื•ืช ื‘ื”ืชืื ืœืฉื™ืžื•ืฉ, ืœืื–ื•ืจ ื•ืœื’ื™ืœ ื”ืžืฉืชืžืฉ. ื”ืžืคืชื— ืกื™ืคืง ืืช ื”ืžื™ื“ืข ื”ื–ื” ื•ื”ื•ื ืขืฉื•ื™ ืœืขื“ื›ืŸ ืื•ืชื• ืžื“ื™ ืคืขื.
ืœื ืžืชื‘ืฆืข ืฉื™ืชื•ืฃ ื ืชื•ื ื™ื ืขื ืฆื“ื“ื™ื ืฉืœื™ืฉื™ื™ื
ื”ืืคืœื™ืงืฆื™ื” ื”ื–ืืช ืขืฉื•ื™ื” ืœืืกื•ืฃ ืืช ืกื•ื’ื™ ื”ื ืชื•ื ื™ื ื”ืืœื”
ืคืจื˜ื™ื ืื™ืฉื™ื™ื, ื‘ืจื™ืื•ืช ื•ื›ื•ืฉืจ ื•-3 ื ื•ืกืคื™ื
ื”ื ืชื•ื ื™ื ืžื•ืฆืคื ื™ื ื‘ื–ืžืŸ ื”ื”ืขื‘ืจื”
ื‘ืืคืฉืจื•ืชืš ืœื‘ืงืฉ ืฉื ืชื•ื ื™ื ื™ื™ืžื—ืงื•

ื“ื™ืจื•ื’ื™ื ื•ื‘ื™ืงื•ืจื•ืช

4.9
402Kโ€ ื‘ื™ืงื•ืจื•ืช
ื‘ื™ืช ืื‘ืจื”ื
14 ื‘ืžืจืฅ 2024
ืคืฆืฆื” ืฉืœ ืืคืœื™ืงืฆื™ื”ื”
ื”ืื ื–ื” ื”ื•ืขื™ืœ ืœืš?
Hodaya
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