KI-Bikini-Body-Training-Guide
.pdf
NSVZZHY`
3(@+6>5 7<:/ <7:
:[HY[ I` S`PUN ÅH[ VU `V\Y Z[VTHJO ^P[O HYTZ L_[LUKLK V\[ PU MYVU[ VM `V\ HUK SLNZ Z[YHPNO[ ILOPUK `V\ ^P[O `V\Y MLL[ ZSPNO[S` HWHY[
)YPUN `V\Y HYTZ PU HUK WSHJL `V\Y OHUKZ VU [OL ÅVVY ILZPKL `V\Y JOLZ[
7VZP[PVU `V\Y [VLZ PU [V^HYKZ [OL ÅVVY HUK SPM[ `V\Y [VYZV VU[V [OL IHSSZ VM `V\Y MLL[
7\ZO [OYV\NO `V\Y JOLZ[ HUK L_[LUK `V\Y HYTZ [V SPM[ `V\Y IVK` IHJR PU[V W\ZO \W WVZP[PVU
:SV^S` SV^LY `V\YZLSM IHJR KV^U ZV `V\ HYL S`PUN IHJR VU [OL ÅVVY UV[ H W\ZO \W
,_[LUK `V\Y HYTZ IHJR V\[ PU MYVU[ VM `V\Y IVK` HUK YLSH_ `V\Y MLL[
9LWLH[
@NohoLita
NSVZZHY`
*644(5+6:
:[HY[ I` WSHJPUN `V\Y MVYLHYTZ ^YPZ[ [V LSIV^ VU [OL ÅVVY HUK SPURPUN `V\Y ÄUNLYZ [VNL[OLY HUK YLZ[PUN VU [OL IHSSZ VM `V\Y MLL[ ;OPZ PZ JHSSLK H WSHUR WVZP[PVU ,UZ\YL [OH[ `V\Y IHJR YLTHPUZ Z[YHPNO[ HUK [OH[ `V\ HYL Z[HIPSPZPUN [OYV\NO `V\Y HIKVTPUHS T\ZJSLZ
9LSLHZL `V\Y YPNO[ MVYLHYT HUK WSHJL `V\Y OHUK ÄYTS` VU [OL ÅVVY ZSPNO[S` V\[ZPKL VM `V\Y ZOV\SKLY HUK HKQ\Z[PUN `V\Y IVK` ^LPNO[ HJJVYKPUNS`
7\ZO \W VU[V `V\Y YPNO[ OHUK MVSSV^LK PTTLKPH[LS` I` `V\Y SLM[ PU [OL ZHTL WH[[LYU HUK YLHKQ\Z[ `V\Y IVK` ^LPNO[ [V [OL TPKKSL
9LZLY]L [OL WH[[LYU HIV]L [V YL[\YU [V WSHUR WVZP[PVU
9LWLH[ Z[HY[PUN ^P[O [OL SLM[ OHUK
@NohoLita
NSVZZHY`
)96(+ 1<47 )<97,,:
:[HUKPUN ^P[O `V\Y MLL[ ZSPNO[S` ^PKLY [OHU ZOV\SKLY ^PK[O HWHY[ HZZ\TL H ZX\H[ WVZP[PVU ZLL ,_LYJPZL ¶ :X\H[ SLHUPUN `V\Y IVK` MVY^HYK ZSPNO[S` [V HSSV^ `V\ [V WSHJL `V\Y OHUKZ VU [OL ÅVVY PU MYVU[ VM `V\
2PJR `V\Y MLL[ IHJR^HYKZ PU[V W\ZO \W WVZP[PVU YLZ[PUN VU [OL IHSSZ VM `V\Y MLL[
;YHUZMLY `V\Y IVK` ^LPNO[ VU[V `V\Y OHUKZ HUK Q\TW `V\Y MLL[ PU^HYKZ HUK PU[V ZX\H[ WVZP[PVU
-YVT [OPZ WVZP[PVU Q\TW IV[O MVY^HYKZ HUK \W^HYKZ MYVT IV[O MLL[ SHUKPUN VU IV[O MLL[ IYVHK Q\TW >OLU SHUKPUN LUZ\YL [OH[ `V\ SHUK [OYV\NO [OL IHSSZ VM `V\Y MLL[ ÄYZ[ ILMVYL YVSSPUN [OYV\NO [OL ÅH[ HUK OLLS HUK THPU[HPU ºZVM[» RULLZ [V WYL]LU[ PUQ\Y`
9LWLH[
@NohoLita
NSVZZHY`
46<5;(05 *304),9 7<:/ <7:
:[HY[PUN PU W\ZO \W WVZP[PVU ^P[O HYTZ ZSPNO[S` ^PKLY [OHU ZOV\SKLY ^PK[O HWHY[ WVZP[PVUPUN `V\Y IVK` ^LPNO[ V]LY `V\Y OHUKZ
2LLWPUN `V\Y SLM[ MVV[ VU [OL ÅVVY ILUK `V\Y 90./; RULL HUK SPM[ P[ PU [V^HYKZ `V\Y JOLZ[ ILMVYL L_[LUKPUN P[
;OLU WSHJL `V\Y YPNO[ MVV[ IHJR VU [OL ÅVVY HUK ILUK `V\Y 3,-; SLN HUK SPM[ P[ PU [V^HYKZ `V\Y JOLZ[
0UJYLHZL ZWLLK ZV P[»Z HZ PM `V\ HYL Y\UUPUN VU `V\Y OHUKZ
9LWLH[ MVY HZ THU` YLWZ HZ Z[H[LK UL]LY HSSV^ [OL SLN [OH[ PZ TV]PUN [V [V\JO [OL ÅVVY
(M[LY JVTWSL[PUN [OL Z[H[LK U\TILY VM YLWZ WSHJL IV[O MLL[ [VNL[OLY HUK HZZ\TL H W\ZO \W WVZP[PVU
>OPSZ[ RLLWPUN `V\Y IHJR Z[YHPNO[ HUK Z[HIPSPZPUN [OYV\NO `V\Y HIKVTPUHS T\ZJSLZ ILUK `V\Y HYTZ HUK SV^LY `V\Y [VYZV [V [OL ÅVVY \U[PS `V\Y HYTZ MVYT H KLNYLL HUNSL ZLL ,_LYJPZL¶ 7\ZO <W
7\ZO [OYV\NO `V\Y JOLZ[ HUK L_[LUK `V\Y HYTZ [V SPM[ `V\Y IVK` IHJR PU[V W\ZO \W WVZP[PVU
9LWLH[
@NohoLita
NSVZZHY`
:;,7 <7: 5694(3 69 >,0./;,+
:[HY[ I` WSHJPUN [OL ILUJO OVYPaVU[HSS` PU MYVU[ VM `V\
-PYTS` WSHU[ `V\Y ,5;09, SLM[ MVV[ VU [OL ILUJO THRPUN Z\YL `V\Y RULLZ HYL UV[ V]LY `V\Y [VLZ
7SHJL `V\Y OHUKZ I` `V\Y ZPKL VY PM \ZPUN ^LPNO[Z OVSK VUL ^LPNO[ PU LHJO OHUK
:[YHPNO[LU `V\Y SLM[ SLN I\[ LUZ\YL [OH[ `V\Y RULL YLTHPUZ ºZVM[» (Z `V\ Z[LW \W THRL Z\YL [OH[ `V\ MVJ\Z VU W\ZOPUN [OYV\NO [OL OLLS ZV [OH[ `V\ ^VYR `V\Y NS\[LZ ºI\T» HUK OHTZ[YPUNZ YH[OLY [OHU W\ZOPUN [OYV\NO `V\Y [VLZ ^OPJO WSHJLZ HKKP[PVUHS WYLZZ\YL VU `V\Y ZOPUZ RULLZ HUK X\HKYPJLWZ
(Z `V\ Z[YHPNO[LU `V\Y SLM[ SLN IYPUN \W `V\Y 90./; SLN ZV [OH[ `V\ HYL Z[HUKPUN ^P[O IV[O MLL[ VU [OL ILUJO
9L]LYZL [OPZ WH[[LYU IHJR [V [OL ÅVVY Z[HY[PUN ^P[O `V\Y 3,-; SLN
9LWLH[ MVY HZ THU` YLWZ HZ Z[H[LK HUK [OLU Z^HW SLNZ
@NohoLita
NSVZZHY`
25,, <7: :;,7 5694(3 ),5*/
:[HY[ I` WSHJPUN [OL ILUJO OVYPaVU[HSS` PU MYVU[ VM `V\
-PYTS` WSHU[ `V\Y ,5;09, SLM[ MVV[ VU [OL ILUJO THRPUN Z\YL `V\Y RULLZ HYL UV[ V]LY `V\Y [VLZ
7SHJL `V\Y OHUKZ I` `V\Y ZPKL VY PM \ZPUN ^LPNO[Z OVSK VUL ^LPNO[ PU LHJO OHUK
:[YHPNO[LU `V\Y SLM[ SLN I\[ LUZ\YL [OH[ `V\Y RULL YLTHPUZ ºZVM[» (Z `V\ Z[LW \W THRL Z\YL [OH[ `V\ MVJ\Z VU W\ZOPUN [OYV\NO [OL OLLS ZV [OH[ `V\ ^VYR `V\Y NS\[LZ ºI\T» HUK OHTZ[YPUNZ YH[OLY [OHU W\ZOPUN [OYV\NO `V\Y [VLZ ^OPJO WSHJLZ HKKP[PVUHS WYLZZ\YL VU `V\Y ZRPUZ RULLZ HUK X\HKYPJLWZ
(Z `V\ Z[YHPNO[LU `V\Y SLM[ SLN ILUK `V\Y YPNO[ RULL HUK SPM[ P[ \W PU[V `V\Y JOLZ[ 4HRL Z\YL [OH[ `V\ W\ZO `V\Y OPWZ MVY^HYK H[ [OL LUK VM [OL TV]LTLU[ PU VYKLY [V TH_PTPZL [OL ^VYR KVUL I` [OL NS\[LZºI\T»
:SV^S` YLSLHZL `V\Y SLM[ SLN MYVT `V\Y JOLZ[ HUK WSHJL P[ IHJR VU [OL ÅVVY MVSSV^LK I` `V\Y YPNO[ SLN
9LWLH[ MVY HZ THU` YLWZ HZ Z[H[LK HUK [OLU Z^HW SLNZ
@NohoLita
NSVZZHY`
>(3205. 3<5.,: >0;/ 69 >0;/6<; >,0./;:
:[HUKPUN [HSS ^P[O `V\Y MLL[ ZOV\SKLY ^PK[O HWHY[ WSHJL `V\Y OHUKZ VU `V\Y OPWZ HUK RLLW `V\Y ZOV\SKLYZ IHJR HUK JOLZ[ V\[ 0M `V\ HYL \ZPUN K\TIILSSZ MVY ^LPNO[LK S\UNLZ WSHJL [OLT I` `V\Y ZPKL HZ `V\ KV [OL L_LYJPZL
;HRL H IPN Z[LW MVY^HYK ^P[O `V\Y SLM[ MVV[
(Z `V\ WSHU[ `V\Y SLM[ MVV[ VU [OL ÅVVY ILUK IV[O RULLZ H[ HWWYV_PTH[LS` KLNYLLZ 0M KVUL JVYYLJ[S` `V\Y MYVU[ RULL ZOV\SK IL HSPNULK ^P[O `V\Y HURSL HUK `V\Y IHJR ZOV\SK IL OV]LYPUN Q\Z[ Vќ VM [OL ÅVVY ;OPZ PZ JHSSLK H S\UNL WVZP[PVU
(Z `V\ L_[LUK IV[O RULLZ [YHUZMLY `V\Y ^LPNO[ JVTWSL[LS` [V `V\Y SLM[ MVV[ HUK [HRL H SHYNL Z[LW MVY^HYK ^P[O `V\Y YPNO[ MVV[
(Z `V\ WSHU[ `V\Y YPNO[ MVV[ ILUK IV[O RULLZ H[ HWWYV_PTH[LS` KLNYLLZ
9LWLH[ MVY HZ THU` YLWZ HZ Z[H[LK
@NohoLita
NSVZZHY`
;<*2 1<47:
7SHU[ IV[O MLL[ VU [OL ÅVVY ZSPNO[S` M\Y[OLY [OHU ZOV\SKLY ^PK[O HWHY[ ¶ WVPU[ MLL[ ZSPNO[S` V\[^HYK
3VVRPUN Z[YHPNO[ HOLHK ILUK H[ IV[O [OL OPWZ HUK RULLZ LUZ\YPUN [OH[ `V\Y RULLZ WVPU[ [V^HYKZ `V\Y [VLZ ZLL ,_LYJPZL ¶ :X\H[
-YVT [OPZ WVZP[PVU WYVWLS `V\Y IVK` \W^HYKZ PU[V [OL HPY HZ OPNO HZ `V\ JHU ^OPSL ZPT\S[HULV\ZS` [\JRPUN PU IV[O `V\Y LSIV^Z HUK RULLZ
9LSLHZL HUK L_[LUK IV[O `V\Y LSIV^Z HUK RULLZ SHUKPUN PU ZX\H[ WVZP[PVU >OLU SHUKPUN LUZ\YL [OH[ `V\ SHUK [OYV\NO [OL IHSSZ VM `V\Y MLL[ ÄYZ[ ILMVYL YVSSPUN [OYV\NO [OL ÅH[ HUK OLLS HUK THPU[HPU ºZVM[» RULLZ [V WYL]LU[ PUQ\Y`
9LWLH[
@NohoLita
NSVZZHY`
3(@+6>5 7<:/ <7 ;<*2 1<47:
:[HY[ I` S`PUN ÅH[ VU `V\Y Z[VTHJO ^P[O HYTZ L_[LUKLK V\[ PU MYVU[ VM `V\ HUK SLNZ Z[YHPNO[ ILOPUK `V\ ^P[O `V\Y MLL[ ZSPNO[S` HWHY[
)YPUN `V\Y HYTZ PU HUK WSHJL `V\Y OHUKZ VU [OL ÅVVY ILZPKL `V\Y JOLZ[
7VZP[PVU `V\Y [VLZ PU [V^HYKZ [OL ÅVVY HUK SPM[ `V\Y [VYZV VU[V [OL IHSSZ VM `V\Y MLL[
7\ZO [OYV\NO `V\Y JOLZ[ HUK L_[LUK `V\Y HYTZ [V SPM[ `V\Y IVK` IHJR PU[V W\ZO \W WVZP[PVU
;YHUZMLY `V\Y ^LPNO[ VU[V `V\Y OHUKZ HUK Q\TW `V\Y MLL[ PU^HYKZ PU[V ZX\H[ WVZP[PVU
-YVT [OPZ WVZP[PVU WYVWLS `V\Y IVK` \W^HYKZ PU[V [OL HPY HZ OPNO HZ `V\ JHU ^OPSL ZPT\S[HULV\ZS` [\JRPUN PU IV[O `V\Y LSIV^Z HUK RULLZ
9LSLHZL HUK L_[LUK IV[O `V\Y LSIV^Z HUK RULLZ SHUKPUN PU ZX\H[ WVZP[PVU >OLU SHUKPUN LUZ\YL [OH[ `V\ SHUK [OYV\NO [OL IHSSZ VM `V\Y MLL[ ÄYZ[ ILMVYL YVSSPUN [OYV\NO [OL ÅH[ HUK OLLS HUK THPU[HPU ºZVM[» RULLZ [V WYL]LU[ PUQ\Y`
9LWLH[
@NohoLita
NSVZZHY`
() )02,:
:[HY[ I` SH`PUN ÅH[ VU `V\Y IHJR ^P[O `V\Y OLHK YHPZLK HUK OHUKZ ILOPUK `V\Y LHYSVILZ
)LUK `V\Y RULLZ ZV [OH[ [OL` HYL KLNYLLZ [V `V\Y \WWLY SLNZ HUK `V\Y \WWLY SLNZ HYL KLNYLLZ [V `V\Y OPWZ
,_[LUK `V\Y 90./; SLN ZV [OH[ PZ HWWYV_PTH[LS` KLNYLLZ MYVT [OL ÅVVY ^OPSZ[ ZPT\S[HULV\ZS` IYPUNPUN `V\Y 3,-; RULL PU[V `V\Y JOLZ[
0TTLKPH[LS` HM[LY `V\ OH]L IYV\NO[ `V\Y RULL PU[V `V\Y JOLZ[ L_[LUK `V\Y 3,-; SLN JVTWSL[LS` ZV [OH[ PZ KLNYLLZ MYVT [OL ÅVVY HUK IYPUN `V\Y 90./; RULL PU[V `V\Y JOLZ[ ;OPZ JYLH[LZ H ºWLKHSSPUN IPRL SPRL» TV[PVU
6UJL `V\ OH]L NYHZWLK [OL TV]LTLU[ PUJVYWVYH[L H [^PZ[ ^P[O [OL \WWLY IVK` ^OPJO JHU IL HJOPL]LK I` TLL[PUN [OL RULL ^P[O [OL VWWVZP[L LSIV^ -VY L_HTWSL HZ `V\ IYPUN [OL 90./; RULL PU[V [OL JOLZ[ [^PZ[ `V\Y \WWLY IVK` V]LY [V [OL YPNO[ ZV [OH[ P[ JHU TLL[ `V\Y 3,-; LSIV^
9LWLH[
@NohoLita