Imizuzu engama-20 yePilates Workout ethi iqingqe izibilini zakho njenge crazy

Umxholo

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Hlehlisa umonakalo "we-ofisi butt" ngokunika i-glutes yakho i-TLC kunye neePilates. Le ndlela iya komeleza imisipha eqine kunye nokuqaqamba okuluqilima obuhleli kuwo imini yonke. (Jonga: Ngaba Ukuhlala ixesha elide kakhulu kuyayichaza i-Butt yakho?)

Kutheni kubalulekile kangaka: Amagqabantshintshi lelona qela likhulu lemisipha emzimbeni, enemisipha emithathu eyahlukeneyo: i-gluteus minimus, medius, kunye ne-maximus. Phantse yonke intshukumo yomzimba osezantsi oyenzayo ifuna ukusebenza kwayo-nto leyo ethetha ukuba ukomelela kwabo, kokukhona utshisa iikhalori xa uphumle (asikwazi ukuphikisa oko!). Kwaye ukomeleza ubuqaqawuli bakho kunokunceda ukuphucula ukuma kwakho kwaye wenze yonke into ibe lula, nokuba uhleli, uhamba, okanye ujikeleza amavili.

I-Pilates yeyona ndlela inempembelelo ephantsi yokusebenza kwemilenze yakho kunye nesinqe, ukusuka phezulu ukuya ezantsi, kwaye lo msebenzi ugubungela zonke iziseko kwimizuzu nje engama-20. Uyakuphucula ukusebenza kwakho kokunye ukuzilolonga ngelixa uzikhusela kukwenzakala. (Zama lo Mngeni weSuku leentsuku ezingama-30 oya kuthi uguqule uBut bakho ngokugqibeleleyo.)

ILottie Murphy kaGrokker iya kukuthatha ngezi ndlela zokuzivocavoca ukuze uphakamise iimpundu zakho kwaye uqinise ukubengezela kwakho macala onke. Bamba imethi kwaye uqalise. (Ufuna ngaphezulu? Zama ezi 6 Iimpundu zeMthambo eziSebenza imimangaliso.)

https://grokker.com/fitness/video/pilates-for-the-butt-and-lower-body/5600403820e0acf860af35a5

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