Uyifumana njani i-Butt yeToni ngaphandle kokuBuyela kwakhona

Umxholo

• Umzekelo wendlela:
  
• Iintshukumo
• 1. Ibhendi inyathelo elisecaleni
• Imikhombandlela:
• 2.Nyuka nge-lunge eguqukayo
• Imikhombandlela:
• 3. Iiphuphu zedumbbell
• Imikhombandlela:
• 4. Superman
• Imikhombandlela:
• 5. Ibhola yebhola yebhola yebhola yebhola
• Imikhombandlela:
• 6. Ukukhaba kwe-esile
• Imikhombandlela:
• 7. Ukufa komlenze omnye
• Imikhombandlela:
• 8. Ibhulorho
• Imikhombandlela:
• Xa usakha indlela yakho yesiqhelo…
• 3 Ihamba ukomeleza ubuqaqawuli

Ama-squats awayi kugubungela zonke ii-angles zakho, kodwa ezi ntshukumo ziyakwenza njalo.

Izikwere zihlala zithathwa njengesiqwengana esingcwele sokuzivocavoca kwe-butt: Ngaba ufuna umva omkhulu? Isikwere. Ngaba ufuna i-shapelier derriere? Isikwere. Ngaba ufuna i-firmer ngasemva? Isikwere.

Kodwa uza kuthini ukuba lomthambo "wokugqibela" awungengowakho?

Nokuba ukwenzakala kukuthintela ukuba ungazenzi, okanye uhluthwe ngaphandle (kuba ii-squats zisebenza kuphela kwezihlunu ezintathu ezibalulekileyo), ungakhathazeki- zininzi ezinye izinto onokuzenza ukuze zikunike ukuphanga kwamaphupha akho .

Apha, siphelise ukuhamba okungafunekiyo okungama-8 okuya kuthi kuqinise kwaye kuyenze ithoni impundu yakho.

Ukwenza uqeqesho olupheleleyo, khetha u-4 ukuya ku-5 wale mithambo ukuze wakhe umzila wemizuzu engama-20.

Umzekelo wendlela:

• Amanyathelo ama-3 x angama-20 (10 R, 10 L) inyathelo elisecaleni
• Amanyathelo ama-3 x 20 (10 R, 10 L) anyuke nge-lunge yokubuyela umva
• I-3 x i-20 reps (10 R, 10 L) yokufa komlenze omnye
• I-3 x i-20 reps (10 R, 10 L) ngebhola esecaleni yebhola
• 3 x 10 reps superman

Nenjongo yokwenza uqeqesho okungenani kabini ngeveki ukubona iziphumo.

Iintshukumo

1. Ibhendi inyathelo elisecaleni

Ilungele ukufudumala, inyathelo elisecaleni elibophelekileyo liya kufumana isinqe sakho kunye ne-glutes zilungele ukuhamba.

ngeGfycat

Imikhombandlela:

1. Beka ibhendi ngaphezu kwamadolo akho kunye neenyawo zakho ububanzi begxala ngaphandle kunye ne-squat phantsi.
2. Ukuqala ngonyawo lwakho lwasekunene, nyathela ecaleni, ugqibe amanyathelo ali-10.
3. Ukujika umva, ukunyathela ngonyawo lwakho lwasekhohlo kuqala, emva ekuqaleni.
4. Gcwalisa iiseti ezi-3.

2.Nyuka nge-lunge eguqukayo

Amanyathelo okunyusa awuyi kunika kuphela ukuphanga kwakho ukuphakamisa okuhle, bakwenza umthambo osebenzayo, nabo.

Ukugcina oku kwindlela yakho yokuzilolonga kuya kunceda ngokulinganisela kunye nokuzinza. Uya kudinga ibhentshi okanye inyathelo elimalunga nenqanaba lamadolo ukugqibezela ezi.

ngeGfycat

Imikhombandlela:

1. Qala ukuma, iinyawo kunye, phambi kwebhentshi okanye inyathelo.
2. Nyathela ebhentshini ngonyawo lwasekunene, utyhale isithende kwaye uqhube idolo lasekhohlo.
3. Yehlisa umlenze wakho wasekhohlo ezantsi, ubuyele umva ebhentshini, kwaye ubambe umva umva ngomlenze wasekunene.
4. Buyela kwindawo yokuqala, kwaye unyuke kwakhona unyawo lwasekunene, ugcwalise amanyathelo afanayo.
5. Gcwalisa i-10-15 reps ekhokelela ngomlenze wasekunene, emva koko tshintsha kwaye ugcwalise i-10-15 reps ekhokelela kumlenze wakho wasekhohlo.

3. Iiphuphu zedumbbell

Iimpumlo ezinobunzima zilungele umzimba wakho osezantsi ngokubanzi, kodwa zisebenza ngokukodwa ekwakheni izihlunu zakho ezibukhali.

ngeGfycat

Imikhombandlela:

1. Qala ukuma nkqo ngeenyawo zakho kunye kunye ne-dumbbell kwisandla ngasinye.
2. Ukuqala ngonyawo lwakho lwasekunene, thatha inyathelo elikhulu uye phambili, uyeke xa ithanga lakho lifana nomhlaba kwaye uvumela iidumbbell zixhonywe ecaleni kwakho.
3. Phakamisa unyawo lwakho lwasekunene kwaye ubuyele kwindawo yokuqala. Phinda ngomlenze wasekhohlo.
4. Gcwalisa iiseti ezi-3 ze-10 zokubuya ngomlenze ngamnye.

4. Superman

Ukusebenza kwityathanga elingasemva- kubandakanya umva ongezantsi, iiglute, kunye nemisipha- supermans zikhohlisa ngokulula.

Qinisekisa ukuba ubandakanyeka ngokwenene kunxibelelwano lwengqondo yemisipha ukuqinisekisa ukuba ufumana olona loncedo.

ngeGfycat

Imikhombandlela:

1. Thetha ngesisu sakho ngengalo nemilenze ithe tye kwaye iinzwane zikhombe eludongeni emva kwakho.
2. Ukuqhobosha i-abs yakho kunye nokugcina intamo yakho ingathathi hlangothi, phefumla kwaye uphakamise iingalo zakho kunye nemilenze yakho emhlabeni phezulu kangangoko unako. Ngaphezulu, cwina i-glutes yakho kwaye ubambe imizuzwana emi-1-2.
3. Buyela kwindawo yokuqala.
4. Gcwalisa iiseti ezi-3 ezili-10 ukuya kwezi-15.

5. Ibhola yebhola yebhola yebhola yebhola

Amaphaphu asemacaleni asebenza kwi-gluteus medius - umsipha kwicala elingasentla le-butt yakho-ukukunceda ukuzinzisa umlenze kunye nokubonelela ngenkangeleko entle, ejikelezileyo.

ngeGfycat

Imikhombandlela:

1. Qala ngokuma ngeenyawo zakho ububanzi begxalaba ngaphandle kokubamba ibhola yeyeza esifubeni sakho.
2. Thatha inyathelo elikhulu uye ngasekunene kwakho kwaye xa unyawo lwakho lufika emhlabeni, gobisa idolo lasekunene kwaye uhlale isinqe sakho umva kwindawo yokuma yomlenze omnye.
3. Gcina umlenze wakho wasekhohlo uthe tye.
4. Push ngeenyawo zakho zasekunene kwaye ubuyele kwindawo yokuqala.
5. Phinda i-10 reps kwicala ngalinye kwicala leeseti ezi-3.

6. Ukukhaba kwe-esile

Umsebenzi omkhulu owongezelelekileyo, idonki yokukhaba ijolise kwi-butt yakho isidlele esinye ngexesha. Qinisekisa ukuba i-glute yakho yenza umsebenzi ngexesha lokuhamba ngalunye.

ngeGfycat

Imikhombandlela:

1. Thatha indawo yokuqala kuzo zone iinyawo, amadolo e-hip-wide ngaphandle, izandla phantsi kwamagxa akho, kunye nentamo kunye nomqolo ongathathi cala.
2. Ukuqinisa umongo wakho, qala ukuphakamisa umlenze wakho wasekunene, idolo lihlala ligobile, unyawo luhlala luthe tyaba, kwaye ujonga esinqeni. Sebenzisa i-glute yakho ukucinezela unyawo lwakho ngqo kwisilingi uze ucofe phezulu. Qinisekisa i-pelvis yakho kunye nokusebenza kokuhlala kwe-hip kubhekise emhlabeni.
3. Buyela kwindawo yokuqala.
4. Gcwalisa i-20 reps kumlenze ngamnye kwiiseti ze-4-5.

7. Ukufa komlenze omnye

Ukucela umngeni kungekuphela nje kumlenze wakho, ubuqaqawuli, kunye namandla asemqolo asezantsi, kodwa ibhalansi yakho, umlenze omnye wokubulala umntu osweleyo ngumtshisi ophangayo.

Ukuba ibhalansi yakho ayikho ncam, musa ukoyika ukuwisa enye yeedumbbells kwaye usebenze ngelixa uziqinisa esihlalweni okanye eludongeni.

ngeGfycat

Imikhombandlela:

1. Qala nge-dumbbell kwisandla ngasinye sokuphumla phambi kwamathanga akho kunye nobunzima bakho kunyawo lwakho lwasekunene.
2. Ngokugoba kancinci emlenzeni wakho wasekunene, qalisa ukuxhoma esinqeni, uphakamise umlenze wakho wasekhohlo ngqo emva.
3. Ukugcina umqolo wakho uthe tye, vumela ubunzima ukuba buwe phambi kwakho, kufutshane nomzimba wakho, kwisindululo esicothayo nesilawulwayo. Yima xa ungasakwazi ukugcina ibhalansi yakho, okanye xa umlenze wakho wasekhohlo uhambelana nomhlaba.
4. Cotha ukubuyela ukuqala, uzive ngokwenene ukuba imisipha yakho yasekunene iyasebenza.
5. Gcwalisa i-10 reps kumlenze wasekunene, emva koko tshintshela ngasekhohlo, iiseti ezi-3 zizonke.

8. Ibhulorho

Thatha uxinzelelo kumalungu akho ngebhulorho. Yongeza i-dumbbell ukuba ufuna ukuxhathisa ngakumbi.

ngeGfycat

Imikhombandlela:

1. Qala ngokulala ubheke phezulu emethini, amadolo agobe iinyawo zakho phantsi kunye neentende zijonge phantsi emacaleni akho.
2. Faka, kwaye utyhale izithende zakho, phakamisa i-butt yakho kwaye ubuye umva emhlabeni. Cinezela ubuqaqawuli bakho phezulu.
3. Nciphisa kancinci phantsi emhlabeni kwaye uphinde iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-15.

Xa usakha indlela yakho yesiqhelo…

Akukho squats, akukho ngxaki!

Xa ubeka ndawonye inkqubo yakho, qiniseka ukuba isiseko sisisenzi sokuziqhelanisa - okanye ukuhamba okusebenzisa amalungu amaninzi. Oku kubandakanya ukunyuka kwamanyathelo, imiphunga, kunye nokufa kwabantu.

Emva koko yongeza imithambo yokuzahlula ngokwakho, njenge-esile ekhaba kunye ne-supermans, njengomphelelisi.

Kwaye khumbula ukuhlala uzicela umngeni ngokongeza ii-reps okanye ubunzima ukuba izinto ziba lula kakhulu. Ngokwenza ezine ukuya ezintlanu kwezi zihamba ubuncinci kabini ngeveki, kuya kufuneka ulindele ukubona iziphumo kwiinyanga nje ezimbalwa.

3 Ihamba ukomeleza ubuqaqawuli