15zụ ọzụzụ ike XNUMX kachasị elu na dumbbells maka ụkwụ na aka gị site na FitnessBlender

Ọ bụrụ n'ịchọrọ ọzụzụ maka ịdị arọ maka buttocks na ụkwụ n'ụlọ, mgbe ahụ nchịkọta a bụ naanị maka gị! Nweta ọzụzụ ike iri na ise site na dumbbells sitere na FitnessBlender ga-enyere gị aka rụọ ọrụ nke ọma na akwara ụkwụ na Buttocks n'ụlọ.

Mgbatị ahụ maka mgbatị na ụkwụ si FitnessBlender ikpeazụ site na 20 ruo 60 nkeji. Imirikiti n'ime ha gụnyere ikpo ọkụ na ikiri, ma ọ bụrụ na ọ bụghị, anyị na-akwado gị ka ị rụọ ha n'onwe gị. Iji maa atụ, kpoo ọkụ site na Kelly na Daniel:

  • Kpoo ahụ ọkụ: https://youtu.be/iYFKB5fgqQQ
  • Ekegharihttps://youtu.be/u5Hr3rNUZ24

Nkọwa ahụ kwuru: nchịkọta nkenke nke ọzụzụ, oge nke mgbagwoju anya vidiyo na ọnụ ọgụgụ, ọnụnọ nke ikpo ọkụ na nke dị jụụ, ndepụta omume. Ihe omume edere na Bekee, mana nhazi ha na-adighi ezi:

  • Squat - squats
  • Deadlift - ịnwụ
  • Ume akpa ume
  • Side Lunge akụkụ akpa ume
  • Akpa ume - akpa ume mmadu
  • Sumo squat - squats nwere ụkwụ obosara
  • Rakwụ Ewelite / Eweli - bulie ụkwụ
  • Bridge - gluteal akwa
  • Ima elu - ima elu
  • Nwa ehi na-ebili - ebili sọks

Maka mmega ị ga-achọ dumbbells (na obere okwu yana oche ma ọ bụ usoro ikpo okwu). N'ihi na ị ga-azụ ahụ dị ala ma rụọ ọrụ dị iche iche squats, akpa ume na ọnwụ A obere ọnụ ọgụgụ nke iterations, anyị nwere ike n'enweghị nsogbu arọ dumbbells: 5-10 n'arọ (ụmụ agbọghọ), 10-15 n'arọ (nwoke).

  • Ọ bụrụ na ịchọrọ ịmị akwara, mgbatị gburugburu ma melite ọdịdị nke ụkwụ gị, tinye aka na ọzụzụ a chọrọ 1-2 ugboro n'izu. Atụla egwu iwere bonlichi arọ dumbbells - na-enweghị oke ibu, akwara ụkwụ na ụkwụ agaghị enweta nrụgide zuru oke.
  • Ọ bụrụ na ịchọrọ isi belata ụkwụ, ọ kachasị mma ilekwasị anya na mgbatị plyometric na cardio na ọzụzụ ike maka ahụ dị ala iji rụọ ọrụ karịa otu ugboro n'izu.

Nkuzi ume maka ukwu na ukwu

Ọ bụrụ na ị nwere nsogbu ikpere, mepee veins ma ọ bụ na ị na-ahọrọ obere mmega ahụ, lee anya na nhọrọ anyị:

Ihe ngosi vidiyo dị elu nke 18 kachasị elu maka ụkwụ si FitnessBlender

1. Mass Building Lower Isi Mgbatị

  • Oge: 33 nkeji
  • Ihe isi ike: 3
  • Na-ekpo ọkụ na ikedo

Mgbatị ahụ gụnyere ịnwụ anwụ, squats na akpa ume. A na-eme ihe omumu ọ bụla maka sekọnd 45, zuo 15 sekọnd, megharịa mmega ahụ na supersets na usoro 2.

omume: Sumo squat, Deadlift Toes In, Curtsy Lunge, Deadlift Toes Out, Side Lunge, Deadlift, Ọcha na pịa, Squat, Jumping Lunge, atinglọ ezumike ọzọ.

Mass Building Lower Body Workout - Mgbatị Ahụ Niile

2. Wụpụta Bolọ Ọrụ Ọgwụ: Ike na Pilates

Ihe omume ahụ gụnyere akụkụ 2. N'akụkụ nke mbụ ị nwere ike ịchọta mmega ahụ ike siri ike maka apata ụkwụ na buttocks nwere obere ọnụ ọgụgụ nke iterations. Kelly na-eji dumbbells site na 4 ruo 10 n'arọ. Na akụkụ nke abụọ - ihe omume nke Pilates na ute na-enweghị akụrụngwa.

ike omume (Agba 3: 10, 8, na 6 ugboro ugboro): Squats, Deadlifts, Curtsy Lunge + Akụkụ Rakwụ Ewelite, Ebugharị, Ala Azụ

omume on ihe Mat -enweghị ngwá: Pilates Reverse Leg Lifts + Pulses, Inside Leg Lifts + Pulses, Bridge + Jide.

3. Squats na Deadlifts: Mgbatị Ahụ Isi

Ọzụzụ gụnyere ụdị mmega 2: squats (Ogbe) na ọnwu (Ndị nwụrụ anwụ), yana ngbanwe ha. Ọkpụkpọ mmemme: mmemme sekọnd iri anọ na ise, sekọnd 45 zuru ike, usoro 15.

omume: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat Inside Thigh Raise, Deadlift - Mkpịsị ụkwụ Na, Sumo Squats, Deadlift - Mkpịsị Aka Out Nwa ehi bulie akụkụ squat, Wide Deadlift.

4. N’ụlọ Butt na apata mgbatị

A na-eme ọzụzụ ahụ n'ụdị: 45 sekọnd na-eme 15 sekọnd izu ike. Emega ahụ megharia ihe ndị ahụ dị na larịị abụọ. Mmetụta dị ala nke usoro ihe omume ahụ, ọzụzụ Kelly na-enweghị akpụkpọ ụkwụ na-agba ọsọ.

Mgbatị: Single Legl Deadlift, 3 Way Lunge, Squat Hold & Rock, Curty Calf Raise, Weighted Squat Hops, Wide Squat + Side Leg Lift, Aka Pistol, Deadlift + Kickout & Lift, Ntugharị Legkwụ Lifts + Pulses site na ezumike azụ azụ azụ, Ntugharị Akwa + igba.

5. Ultimate Butt and apata Workout maka ndị na-agwụ ike ngwa ngwa

Mgbatị dị iche iche dị iche iche maka ụkwụ na ụkwụ, nke gụnyere mgbatị 6 nke mmega 6 na agba nke ọ bụla. Will ga-eme ugboro iri na mmega ahụ ọ bụla, yabụ ịdị arọ nke dumbbells nwere ike buru karịa (Kelly na-eji kilogram 10-5). Ọzọkwa ị ga-ahụ ọtụtụ mmemme plyometric.

omume: Basic Squat, Deadlifts, Alternative Reverse Lunge, Jump Squats, Reverse Lifts + Pulses, Side Leg Lifts, Wide / Sumo Squats, Deadlift - Mkpịsị ụkwụ na, Curtsy Lunges, Lateral Jump, Bridge, Front Leg Lifts, Stagger squat, Deadlift - Mkpịsị ụkwụ Na-apụ, Ugboro abụọ pulse Lunges Power Skip, Pilates Side Leg na-ebuli elu, Nkịta Nkuli na-ebuli elu, Ski Squats, Deadlifts - Wide Stance, Lunges Side, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Obi ojoo na apata ụkwụ mgbatị

Maka mmega ahụ a, ị ga-achọ oche ma ọ bụ ọkwa dị elu. Will ga-eme ugboro ugboro ugboro asatọ mmega ahụ ọ bụla. Ga - ahụ ihe ngosi 8 dị iche iche na mmemme abụọ ọ bụla, emeghachiri na 4 set. Kelly na-eji ibu sitere na 2 ruo 2 n'arọ.

Ihe omume: Okpu, Na-agbanwe Nzọụkwụ Ups, Guzosie Ups / Aka Pistol / Pistol Squat, atinggbanwe Nanị Legkwụ Deadlifts, Squat + Reverse Lunge, Side Nzọụkwụ Up, Deadlifts, Clean & Press.

7. Lower Isi Ike Dumbbell Workout

Ọzụzụ gụnyere usoro mgbatị 9 maka ụkwụ na mgbatị maka 10 ugboro ugboro maka mmega ahụ ọ bụla.

omume: Otu Ogwe ụkwụ, Deadlift, Side Lunge, Push, Pull, squat, Nwa ehi bulie, Alternative Lunge, Nzọụkwụ Ups, Bulgarian Split Squat, Sumo Squat.

8. N’ụlọ ike na okpu na arụ mgbatị apata

N'ime usoro ihe omume a maka ụkwụ na aka ị ga-ahụ mmega ahụ ike ise na dumbbells na omume 5 nke Pilates. A na-eme mgbatị na supersets. Kelly na-eji ibu sitere na 5 ruo 3.5 n'arọ

Mgbatị: Side Squat with Curtsy, Side Leg Lift, Squat, Single Leg Bridge Bridge Reverse Lunge Pistol, Inside Leg Lift, Deadlift, Ndagharị Lifts Nzọụkwụ Site Lunge, Throughta Azụ.

9. Ike Isi Dị Ala maka Mass

Ọzụzụ ike maka akwara ụkwụ na buttocks. Na-agụnye usoro 3 nke ugboro ugboro asatọ maka mmemme ọ bụla.

Mmega: Ọnwụ ndị nwụrụ anwụ, Legkwụ na-ewelite, Akụkụ ndị dị n'akụkụ, N'ime ụkwụ na-ewelite, squats, nwa ehi na-ebuli elu, lunges ndị ọzọ / lumping lunges (Otu setịpụrụ Max).

Ike Okpukpo Ike maka Mass - Nlekọta Ulo kacha nke ulo maka Mass Isi

10. Kacha Mma Butt na-ewu a Booty na ụda apata

Maka mmega ahụ a, ị ga-achọ usoro mgbago elu. Ga-ahụ usoro mmega ahụ 5, nke a na-eme ugboro abụọ na laps 2. A na-eme ihe omumu ọ bụla ugboro 10.

Mgbatị: Ski Squats, Cursy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Nzọụkwụ Ups, Akụkụ Nzọụkwụ Ups, Bridges, Rakwụ na-ewelite Ikpere + Pulses.

11. Akụkụ Ahụ: Butt na apata mgbatị ahụ

Ọzụzụ ike a maka apata ụkwụ na buttocks gụnyere omume 7 nke a na-eme ugboro ugboro maka usoro 2. A na-eme ihe omumu ọ bụla ugboro 10.

omume: Lunges, Deadlifts, Squats, Lunges Side, Nwa ehi na-ewelite, Legkwụ na-ewelite, akwa.

12. Obi ojoo But up Workout - Drop it like a squat!

Mgbatị ahụ gụnyere usoro 5 nke mmemme 2, ugboro ugboro na laps 2. A na-eme ọ bụla mmega ahụ ugboro 10. Ihu ọma na ị na-eche squats, deadlifts na lunges. Kelly na-eji dumbbells 5-11 n'arọ.

omume: Ndị na-eme ihe ọdịnala ọdịnala, Ọnwụ ndị nwụrụ anwụ, Ski Squats, Mkpịsị ụkwụ nwụrụ anwụ n'ime, Sumo Squats, Deadlifts Toes outwards, Curtsy Lunges, Lunges Side, Jump Squats, Lateral Jumps.

13. Ultimate Butt and apata Workout for a Gbasara Lifted Butt

N'ime mgbatị ahụ a gụnyere mgbatị a kpochapụla maka buttocks, ọ bụghị naanị na dumbbells, mana n'ala. N'ime otu mmega ị ga-achọ oche ma ọ bụ oche.

Ihe omume: Ndị nwụrụ anwụ, Okpu, kettlebell Ngabiga, Arọ Nzọụkwụ Gbasie, Na-ada ụkwụ Ụkwụ Na-ewelite, Ugboro abụọ Diputa agbara Akpa ume, ọcha na Pịa, Curtsy Lunge, Jump Squats.

14. Isi na apata ụkwụ mgbatị maka Nnukwu Isi

A obere mmega maka mmegha ahụ. Gụnyere otu 5 nke mmega 2 na otu nke ọ bụla. Will ga-eme ugboro ugboro iri abụọ mmega ahụ ọ bụla, dumbbells dị arọ, ịnwere ike iwe karịa.

omume: Deadlifts, Squats, Reverse Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jumps, Ike Skips, Prone Bent Leg Raise Pulses, Àkwà.

15. Mgbatị Isi Isi Toning

Na nke a ibu ọzụzụ maka apata na buttocks i nwere ịrụ 5 iche iche nke omume. Ọzụzụ bụ TABATA: mmega ahụ nke 20, oge 10 zuru ike, ụzọ 8 maka mmega ahụ ọ bụla. Otu mmega (Mpụta Ahịhịa) - plyometric.

Ihe omume: Okpu, Ndị nwụrụ anwụ, Mpụta Nri, Na-agbanwe Akpa ume, Flutterkicks, Nwa ehi na-ebuli elu, Sumo Squats, Russian Twists, Crossover Lunges, Azụ Azụ.

Leekwa:

Toneda ụda ma mụbaa mọzụlụ, skwụ na ọnya, Na ịdị arọ, ọzụzụ ike

Nkume a-aza