Uyilungisa njani i-Flat Butt

Umxholo

• Iimeko ezibangela impundu ethe tyaba
• Ukuzivocavoca okusebenza kwimisipha yakho ebukekayo
• 1. Izikwere
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 2. Lunge cinezela
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 3. Ukunyusa umbane wokucima umlilo
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 4. Ukuphakamisa umlenze
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 5. Oomatshini bokushicilela bebhulorho
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 6. Ukufa komlenze omnye
• Ngaphambi kokuba uqale
  
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• 7. Ukuthambisa imilenze esecaleni
• Ukwenza oku:
• Iingcebiso:
• Izihlunu zasebenza:
• Yongeza iindidi zomsebenzi wakho

Impahla ethe tyaba inokubangelwa ziindlela ezininzi zokuphila, kubandakanya imisebenzi yokuhlala okanye imisebenzi efuna ukuba uhlale ixesha elide. Njengoko uneminyaka yobudala, isinqe sakho sinokucaba kwaye siphulukane nemilo ngenxa yamaxabiso asezantsi ezinqeni.

Unganqwenela ukuba bobabini bume kakuhle kwaye bongeze imilo kwi-derriere yakho, hayi ekuphuculeni inkangeleko yakho kuphela, kodwa kwanokwandisa impilo-ntle yakho iyonke. Ngapha koko, izihlunu ezomeleleyo ezinokukunceda ukuba ube nokuma okungcono, wandise ukuhamba, kwaye uphephe ukonzakala.

Unokwandisa ukusebenza kwakho kwezemidlalo.

Iimeko ezibangela impundu ethe tyaba

I-Dormant butt syndrome yimeko eyenzekayo xa izihlunu zakho ezibuthathaka zibuthathaka kakhulu kwaye i-hip flexors yakho iqine kakhulu. Oku kuthetha ukuba azisebenzi ngokufanelekileyo njengoko kufanelekile.

Rhoqo kwenzeka oku ngokuhlala ixesha elide, ukulala kwindawo yomntwana, kunye nokuphindaphinda imisebenzi. Ukungabikho kokuzivocavoca kunokufaka isandla kwi-syndrome ye-butt eleleyo.

Oku kubeka uxinzelelo olugqithisileyo kunye noxinzelelo kwamanye amalungu omzimba wakho. Ingabangela iintlungu emqolo, emanqeni nasemadolweni, ngakumbi xa usenza umthambo. Le meko inokuthi ikhokelele ekubambeni umsipha kunye nokulimala emadolweni.

Ukuzivocavoca okusebenza kwimisipha yakho ebukekayo

Zininzi iindlela zokuzilolonga onokuzenza ukuze ufumane isondo elijikelezileyo, i-perky butt. Ungqinelani nokusebenza kwakho ukuze ubone iziphumo. Zive ukhululekile ukuguqula le mithambo kwaye wenze naluphi na umahluko ohambelana neemfuno zakho.

Qalisa kancinci kancinci kwaye ngokuthe ngcembe wakhe amandla kunye nexesha lokuzilolonga ukuze kuthintelwe ukwenzakala. Nazi ezinye zeemithambo ukuze uqalise.

1. Izikwere

Ukwenza oku:

1. Yima iinyawo zakho ezinqeni umgama ngaphandle kweenzwane zakho zijikwe ecaleni.
2. Gobisa amadolo akho ukuwisa isinqe sakho ngokungathi uhleli esihlalweni.
3. Phakamisa umva ukuze ume kwaye ubandakanye izihlunu zakho ezinobungangamsha kwindawo ephezulu.
4. Qhubeka nale ntshukumo umzuzu omnye.
5. Emva koko bamba indawo ye-squat kwaye ukhuphele phezulu nasezantsi imizuzwana engama-20.
6. Emva koku, bamba indawo ye squat imizuzwana engama-20.
7. Phinda olu luhlu ukuya kumaxesha ama-3.

Iingcebiso:

• Jonga ngqo phambili.
• Gcina isifuba sakho siphakamisiwe kwaye umqolo wakho uthi nkqo.
• Cinezela amadolo akho ecaleni xa usihla ezantsi.
• Gcina iinyawo zakho zilala phantsi kwaye ucinezele kwizithende zakho.
• Yandisa ubunzima ngokubamba ubunzima.
• izihlunu ezinobungangamsha
• isinqe
• ii-quadriceps
• imisipha

Izihlunu zasebenza:

2. Lunge cinezela

Ukwenza oku:

1. Yiza kwindawo ephakamileyo yokuhamba kunye nomlenze wakho wokunene phambili kunye nomlenze wakho wasekhohlo.
2. Gcina isithende sakho sangasemva siphakamisiwe kulo lonke ixesha lokuzilolonga.
3. Cothisa umlenze wakho wasekunene ukuze ume ume.
4. Yenza izihlunu zakho phezulu.
5. Sebenzisa izihlunu zakho ze-glute ukwehlisa umva uye endaweni yokuma.
6. Qhubeka nale ntshukumo umzuzu omnye.
7. Emva koko hlala kwindawo ye-lunge kwaye ucofe unyuse unyuse isekhondi ye-15.
8. Phinda kwelinye icala.

Iingcebiso:

• Gcina isifuba sakho siphakamisiwe.
• Cinezela kwisithende sonyawo lwakho lwangaphambili.
• Qinisekisa ukuba idolo lakho langaphambili alidluli edlula iqatha lakho.
• Gxila kumlenze wakho wangaphambili kulo lonke ixesha lokuzilolonga.
• Ungavumeli idolo lakho langemva lichukumise umhlaba kwisikhundla se-lunge.
• Sebenzisa iidumbbells ukwandisa uxinzelelo.
• isisu
• izihlunu ezinobungangamsha
• ii-quadriceps
• imisipha

Izihlunu zasebenza:

3. Ukunyusa umbane wokucima umlilo

Ukwenza oku:

1. Ngena kwisithuba setafile.
2. Gcina umzimba wakho uzinzile kwaye njengoko uphakamisa umlenze wakho wasekunene kwi-90-degree angle kude nomzimba.
3. Gcina idolo lakho ligobile ngexesha lokuhamba.
4. Yithoba kancinci uyibuyisele ezantsi kwindawo yokuqala, ugcine idolo lakho lingachukumisi phantsi.
5. Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda ezili-10 ukuya kweli-18 kwicala ngalinye.

Iingcebiso:

• Cinezela ngokulinganayo ezandleni zakho nasemadolweni.
• Vumela umzimba wakho ukuba uthi cwaka ukuze ube yintshukumo eyedwa.
• Gcina i-torso yakho ithe tye kunye nenqanaba leenyawo zakho.
• Gcina ukugoba kancinci kwiingqiniba zakho.
• Ukwandisa ubunzima, yandisa umlenze wakho xa uthe waphakamisa.
• isisu
• izihlunu ezinobungangamsha
• izihlunu zomqolo
• imisipha

Izihlunu zasebenza:

4. Ukuphakamisa umlenze

Ukwenza oku:

1. Yiza kwitafile yetafile okanye kwiplanga.
2. Yandisa umlenze wakho wasekunene ngqo emva kwaye walathe iinzwane zakho.
3. Yehlisa umlenze wakho phantsi ukuze phantse uchukumise umgangatho emva koko uwuphakamise.
4. Qhubeka nale ntshukumo umzuzu omnye.
5. Emva koko yenza elinye icala.

Iingcebiso:

• Ukulinganisa ubunzima bakho ngokulinganayo phakathi kwezandla zakho kunye neenyawo ezinyawo.
• Gcina okuseleyo komzimba wakho njengoko uhambisa umlenze wakho.
• Yongeza ubunzima beamaqatha ukwandisa ubunzima.
• Bandakanya ubuqaqawuli bakho njengoko uphakamisa umlenze wakho.
• isisu
• izihlunu ezinobungangamsha
• ii-quadriceps
• izihlunu zomqolo

Izihlunu zasebenza:

5. Oomatshini bokushicilela bebhulorho

Ukwenza oku:

1. Lala ngomqolo ugobe amadolo kwaye iingalo ecaleni komzimba wakho, iintende zijongise ezantsi.
2. Kancinci phakamisa isinqe sakho kwaye ubandakanye ubuqaqawuli bakho phezulu.
3. Emva koko phakamisa iingcebiso zeenzwane zakho.
4. Zibuyisele izithende phantsi.
5. Ngenisa ngononophelo isinqe sakho umva usezantsi.
6. Qhubeka nale ntshukumo umzuzu omnye.
7. Emva koko bamba isinqe sakho phezulu kwaye uzise amadolo akho kunye kunye.
8. Yenza oku imizuzwana eli-15.
9. Buyela kwiziko kwaye ukhulule ubuye ezantsi.

Iingcebiso:

• Gcina intamo yakho ihambelana nomqolo wakho.
• Gcina iinyawo zakho zilalale phantsi ukuze kube lula.
• Hambisa umzimba wakho phezulu nasezantsi ngobumnene kunye nolawulo.
• isisu
• izihlunu ezinobungangamsha
• imisipha
• Ispinae esisidanga

Izihlunu zasebenza:

6. Ukufa komlenze omnye

Ngaphambi kokuba uqale

• Lo ngumsebenzi ophambili, ke sebenzisa isigwebo sakho malunga nokuba sikulungele na.
• Ukuziqhelanisa nefomu elungileyo kubalulekile ekunciphiseni ukonzakala kunye nokuqinisekisa izibonelelo zomzimba wakho kwimithambo.
• Qiniseka ukuba uqhagamshelana nomboneleli wakho wezempilo ngaphambi kokuba uqale nayiphi na inkqubo entsha yokusebenza.

Ukwenza oku:

1. Bamba i-dumbbell kwisandla ngasinye kwaye ume emlenzeni wakho wasekunene.
2. Cotha kancinci esinqeni kwaye uphakamise umlenze wakho wasekhohlo ngasemva kwakho.
3. Nciphisa ubunzima kude kube yinto yakho ehambelana nomgangatho.
4. Sebenzisa umlenze wakho wokuxhasa ukubuyela ekumeni.
5. Cinezela ii-glutes zakho kwaye ubeke isinqe sakho phantsi xa usenyuka.
6. Qhubeka nale ntshukumo umzuzu omnye.
7. Emva koko yenze kwelinye icala.

Iingcebiso:

• Gcina isifuba sakho siphakamisiwe kunye namagxa akho ngasemva.
• Gcina umlenze wakho wokuma ugobile.
• Yenza lo msebenzi ngaphandle kobunzima ukuze kube lula.
• Gcina umlenze wakho ophakanyisiweyo ugobile lonke ixesha ukuze kube lula.
• izihlunu ezinobungangamsha
• I-adductor magnus
• isinqe
• imisipha

Izihlunu zasebenza:

7. Ukuthambisa imilenze esecaleni

Ukwenza oku:

1. Lala ngecala lakho lasekunene ngezandla zozibini emgangathweni ngenkxaso kwaye yomibini imilenze yoluliwe kwaye ibekwe ngaphezulu komnye nomnye.
2. Kancinci phakamisa umlenze wakho wasekhohlo phezulu njengoko uza kuhamba, ume kancinci.
3. Ngolawulo, yehlise ihle umva.
4. Ngaphambi kokuba ichukumise umlenze ongezantsi, yiphakamise kwakhona.
5. Qhubeka nale ntshukumo umzuzu omnye.
6. Emva koko, xa umlenze uphakanyisiwe, yenza iiyantlukwano ezinje ngezangqa ezincinci kumacala omabini, ukubetha phezulu nokuhla, kunye nokuqhubela phambili nangasemva.
7. Yenza umahluko ngamnye kwimizuzwana engama-30.
8. Emva koko gcina umlenze wakho wasekhohlo uphakanyiswe kancinci kwaye ugobe idolo ukuze uzise esifubeni sakho kwaye wongeze kwakhona.
9. Yenza oku imizuzwana engama-30.

Phinda ulandelelwano kwelinye icala.

Iingcebiso:

• Gcina isinqe sakho sibekiwe ukuze ungazisi ubunzima bakho ngaphambili okanye ngasemva.
• Yenza izihlunu zakho zomzimba ngexesha lokuzilolonga.
• Gcina isifuba sakho siphakamisiwe kwaye sivulekile.
• Yalatha iinzwane zakho.
• isisu
• izihlunu zenyonga
• izihlunu ezinobungangamsha
• amathanga

Izihlunu zasebenza:

Yongeza iindidi zomsebenzi wakho

Kukho izizathu ezingakumbi zokongeza ubume kwi-butt yakho kunezo zobuhle. Kubalulekile ukugcina umzimba ophilileyo onokuphucula uluhlu lwakho lokuhamba, ubhetyebhetye, kunye namandla.

Zama ukongeza ukuhamba ngentaba, ukunyuka kwezitepsi, okanye ukuprinta kwindlela yakho yokuzilolonga ukuze uqhubeke uchaze ubungakanani bakho kunye nokwakha ukuzilolonga kwe-cardio.

Ukuqeqesha izihlunu zakho kuthatha ixesha. Injongo yokuphuculwa endaweni yeziphumo ezibi okanye ezingekho ngqiqweni. Yiba ngaguquguqukiyo kwaye ube nomonde kwaye ukhumbule ukufaka ukutya okunempilo njengenxalenye yesicwangciso sakho.