Ukuzivocavoca nge-butt ezintathu ukuphakamisa i-butt

Umxholo

• Ukuzivocavoca 1 -Ibhulorho
• Ukuzivocavoca 2 -I-squat kwangaphambili
• Umthambo 3 - 3 uyayixhasa

Le mithambo mithathu yokuphakamisa i-butt inokwenziwa ekhaya, ukuba kuhle ukomeleza i-glutes, ukulwa ne-cellulite kunye nokuphucula ukujikeleza komzimba.

Le mithambo yokuqaqamba ikwabonakalisiwe kwimeko yokuba buthathaka kwezihlunu kulo mmandla, ezinokonakalisa isinqe, amadolo kunye namaqatha ngenxa yembuyekezo yolwakhiwo.

Indlela elungileyo yokomeleza izihlunu zomzimba wakho kukuzilolonga, njengokuhamba kwisanti ethambileyo, ukuhamba ngebhayisikile kunye ne-rollerblading, umzekelo, kuba okukhona lo mmandla uvuselelwa, iziphumo ziya kuba ngcono.

Ukuzivocavoca oku-3 ukomeleza ukubengezela, okunokwenziwa ekhaya, zezi:

Ukuzivocavoca 1 -Ibhulorho

Kule mithambo kufuneka ulale phantsi, ujonge phezulu, uguqe ngamadolo, ugcine iinyawo zakho zodwa kwaye uphakamise i-torso yakho, wenze ibhulorho, njengoko kubonisiwe emfanekisweni. Yenza iiseti ezi-3 zokuphindaphinda ezi-8.

Ukuzivocavoca 2 -I-squat kwangaphambili

Kulo msebenzi, kufuneka ubeke izandla zakho esinqeni, uthathe inyathelo elikhulu uye phambili kwaye uguqe idolo elingaphambili, njengoko kubonisiwe emfanekisweni, unakekele ukungalingani kwaye ungachukumisi elinye idolo phantsi. Yenza iiseti ezi-3 zokuphindaphinda ezisi-8 ngomlenze ngamnye.

Umthambo 3 - 3 uyayixhasa

Kulo msebenzi, kufuneka ume phantsi unezintlu ezi-3 kwaye uphakamise umlenze omnye, ngokungathi ukhaba uye phezulu. Ukuze umthambo ube nefuthe elingaphezulu, unokubeka i-shin ye-1 kg okanye nangaphezulu.

Olunye uqeqesho olukhulu olwenziwayo ekhaya kunye nokuphakamisa izinyuko zakho kukunyuka izinyuko kangangemizuzu eli-10 ngokulandelelana, ukunyuka amanyathelo ama-2 ngexesha, okanye ukukhwela ibhentshi okanye isitulo esingangeesentimitha ezingama-20 ukuphakama, usebenzisa umlenze omnye kunye nokugcina umqolo umile nkqo. Kulo msebenzi, kuya kufuneka wenze iiseti ezi-3 zokuphindaphinda ezisi-8 ngomlenze ngamnye.

Xa injongo iyinto yobuhle kuphela, umqeqeshi ngokwasemzimbeni unokubonisa uthotho olupheleleyo lokuzilolonga okunokwenziwa ejimini.

Jonga into oyifunayo ukuze utyeke ukwandisa ubuqaqawuli bakho kwividiyo enesondlo uTatiana Zanin: