Ukuzilolonga oku-9 koqeqesho lwe-glute ekhaya

Umxholo

• Uyenza njani ingqeqesho yozuko ekhaya
• 1. Ibhulorho
• 2. Ibhulorho yokuphakama komlenze
• 3. Ukuphakama ukusuka elunyaweni ukuya eluphahleni
• 4. Ukuphakama komlenze osecaleni
• 5. Isikwere esidala
• 6. Isikwere saseBulgaria
• 7. Icala squat
• Yintoni omele uyenze emva koqeqesho
• 1. Yanga imilenze yakho
• 2. Jika umqolo wakho

Uqeqesho olwenziwe ekhaya luyinto elula, elula kwaye ekuvumela ukuba usebenze umndilili, ubuninzi kunye nobuncinci bokugcwala, ukongeza kwithole, ethangeni nangaphandle nangasemva komlenze, ngokwenza imithambo enokwenziwa ngaphandle okanye ngaphandle ukusetyenziswa kobunzima.

Olu qheliselo lunceda ukuphucula amandla emisipha, ukulwa ne-cellulite kunye nokushiya i-butt firmer kunye ne-flabby encinci. Ukongeza, iiglute ziyinxalenye yesiseko, eliliqela lezihlunu ezinoxanduva lokuxhasa kunye nokuzinza komzimba, ukuphucula ukuma komzimba kunye nokuxhasa isinqe.

Ukwenza imithambo yeglasi, kubalulekile ukuthathela ingqalelo imeko zomzimba kunye nokusikelwa umda komzimba ukuphepha naluphi na uhlobo lokulimala njengentlungu yomqolo okanye i-gluteal tendonitis. Ke, uvavanyo lwezonyango kunye nesikhokelo esivela kubafundisi-ntsapho bahlala becetyiswa.

Uyenza njani ingqeqesho yozuko ekhaya

Uqeqesho lwe-glute ekhaya lunokwenziwa kathathu ukuya kathathu ngeveki, kwii-2 ukuya kwezi-5 iiseti zokuphindaphinda ezili-10 ukuya kwezi-20, kuxhomekeke kwimithambo. Into efanelekileyo kukuba ukhethe ukusuka kwi-4 ukuya kwi-6 yokuzivocavoca ngokuzilolonga.

Kubalulekile, ngaphambi kokuqala uqeqesho, ukufudumeza ukuphucula ukusebenza kwezihlunu, ukwenza ukujikeleza nokukhusela ukwenzakala. Inketho efanelekileyo yokuzifudumeza kukuma kwaye uphakamise umlenze omnye, ugobe kwi-angle ye-90 degrees esinqeni sakho, utshintshe imilenze yakho ngokungathi ubumatsha kwindawo enye imizuzu emi-5. Olunye ukhetho kukunyuka usenyuka izinyuko imizuzu emi-5, umzekelo.

Olunye ukhetho lokuzilolonga ngokwenza uqeqesho lwasekhaya ekhaya zezi:

1. Ibhulorho

Ukuqala uqeqesho lwe-glute, umthambo olungileyo yibhulorho, kuba iyanceda ukuzinzisa undoqo ngokusebenza i-glutes, umqolo kunye nesisu, ukongeza kolunye uhlobo lokufudumeza izihlunu.

Indlela yokwenza: lala ngomqolo, iingalo zingqamene nomzimba wakho, ugobe amadolo kwaye uxhase iinyawo zakho phantsi ngezithende zakho ngokuhambelana nedolo lakho. Yenza isivumelwano esiswini sakho kunye neempundu kwaye uphakamise isinqe sakho emgangathweni de umzimba wakho wenze umgca othe ngqo ukusuka emadolweni kuye entlokweni. Bamba esi sikhundla kangangemizuzwana emi-5 ukuya kweli-10 kwaye wehlise isinqe sakho. Unokwenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-10 nganye.

Ukukhetha ngokobunzima: ibhulorho ayifuni zintsimbi, kodwa ungasebenzisa ibhola yokuzivocavoca phantsi kweenyawo zakho ukwandisa ubunzima bomthambo kwaye usebenze ibhalansi yakho.

2. Ibhulorho yokuphakama komlenze

Ibhulorho yokuphakamisa umlenze inceda ukomeleza ukubengezela, isisu kunye nomqolo osezantsi, ukongeza ekuphuculeni uzinzo ezinqeni.

Indlela yokwenza: lala ngomqolo, iingalo zingqamene nomzimba wakho, ugobe amadolo kwaye uxhase iinyawo zakho phantsi ngezithende zakho ngokuhambelana nedolo lakho. Yenza isivumelwano esiswini sakho kunye neempundu kwaye uphakamise isinqe sakho emgangathweni de umzimba wakho wenze umgca othe ngqo ukusuka emadolweni kuye entlokweni. Phakamisa umlenze omnye, ngaphandle kokuvumela isinqe sakho siwele phantsi phakathi kokuphindaphinda. Buyisela umlenze kwindawo yokuqala kwaye uphinde iintshukumo ngomnye umlenze. Unokwenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-15 ukuya kwezi-20 nganye.

Ukukhetha ngokobunzima: Iphedi yesin ingasetyenziswa kumlenze ngamnye ukomeleza umthambo.

3. Ukuphakama ukusuka elunyaweni ukuya eluphahleni

Ukuphakama konyawo ukuya eluphahleni lukhetho olulungileyo kwiiglute, njengoko isebenza ngamandla kunye nokuxhathisa. Ukongeza, iyanceda ukomeleza isisu kunye nemilenze.

Indlela yokwenza: yima ngazo zone, ngamadolo ububanzi benyonga phakathi neengalo ziqonde emagxeni. Phakamisa unyawo olunye ukuya eluphahleni, ugcine idolo ligobile. Unonophelo kufuneka lwenziwe ukuze kungabikho arch umva, ekufuneka uhlale uthe tye. Buyisela umlenze kwindawo yokuqala. Phinda le ntshukumo kangangezihlandlo ezili-15 ukuya kwezi-20 kumlenze ngamnye kwiiseti ezi-4 ukuya kwezi-5. Olunye ukhetho lokwenza umthambo lube nzima kukwenza intshukumo emfutshane, ukugcina umlenze uhlala uphezulu, ngaphandle kokubuyela kwindawo yokuqala.

Ukukhetha ngokobunzima: kungasetyenziswa oonogada be shin, omnye kumlenze ngamnye, ukomeleza umsebenzi wezihlunu.

4. Ukuphakama komlenze osecaleni

Ukuphakama komlenze osecaleni kusebenza ukuxhathisa kunye nokomeleza i-glutes, ngaphandle kokuqinisa imilenze kunye nesisu.

Indlela yokwenza: Xhasa izandla zakho namadolo akho emgangathweni ugcina umqolo wakho uthe nkqo kwaye isisu sakho sinesivumelwano. Phakamisa umlenze omnye ukuya ngasekunqeni, unakekele ukuba ungagobi umqolo. Phinda le ntshukumo kangangezihlandlo ezili-15 ukuya kwezi-20 kumlenze ngamnye kwiiseti ezi-4 ukuya kwezi-5.

Ukukhetha ngokobunzima: kungasetyenziswa oonogada be shin, omnye kumlenze ngamnye, ukomeleza uqeqesho kunye nokusebenza kwezihlunu.

5. Isikwere esidala

I-squat ngumthambo opheleleyo osebenza ngokukhazimla, amathanga, ithole, umva wemilenze kunye nesisu.

Indlela yokwenza: ukuma, usasaze iinyawo zakho, ngokuhambelana namagxa akho. Umqolo kufuneka uhlale uthe tye kwaye isisu sinesivumelwano. Yehla kancinci ngokuguqula amadolo, uthambise isifuba sakho phambili kancinci kwaye utyhalele iimpundu zakho ngasemva, ngokungathi uza kuhlala kwisitulo esingabonakaliyo. Yehla de amadolo akwinqanaba le-90-degree kwaye ungadluli ngaphaya kwencam yeenyawo. Buyela kwindawo yokuqala. Yenza iiseti ezi-3 zokuphindaphinda ezingama-20 kunye nokuphumla komzuzu omnye phakathi kweeseti.

Ukukhetha ngokobunzima: inokusetyenziswa njengobunzima be-dumbbell okanye ibhola yeketile kwaye, ukuba awunayo, unokubeka enye okanye nangaphezulu i-1 kg yeephakeji zerayisi okanye iimbotyi kubhaka, umzekelo. Thatha ubunzima ngeengalo zombini eziphambi komzimba wakho kwaye wenze intshukumo yesquat phantsi ngeengalo zakho ezingqamene nomzimba.

6. Isikwere saseBulgaria

Isikwere seBulgaria yenye yezona zinto zisebenza kakuhle ekusebenziseni iiglute kunye namathanga, ukuphucula ukomeleza izihlunu kunye nokuzolula, kunye nokuphucula ukubanakho komzimba.

Lo msebenzi unethuba lokubonelela ngokugcwala okungaphantsi kumqolo ongezantsi, kuba umlenze omnye usebenza ngexesha elinye.

Indlela yokwenza: emqolo, xhasa umlenze omnye esitulweni okanye ebhentshini, ugcine olunye unyawo phantsi. Flex idolo lomlenze ophumle phantsi, uye ezantsi ngokungathi ubugobile ukuze wenze i-90 degree angle. Buyela kwindawo yokuqala. Kubalulekile ukugcina umqolo wakho uthe tye kwaye iinyawo zakho kunye nokuthambeka kulungelelaniswe. Yenza iiseti ezi-3 zokuphindaphinda ezili-10 ngomlenze ngamnye, uphumle umzuzu omnye phakathi kweseti nganye.

Ukukhetha ngokobunzima: Ungasebenzisa i-dumbbell kwisandla ngasinye ukwenza i-squats okanye usebenzise ibhotile yesilwanyana egcwele amanzi okanye isanti okanye ipakethe ye-1 kg yerayisi okanye iimbotyi, umzekelo.

Jonga ezinye iindlela zokwenza i-squats ukomeleza ii-glute zakho kunye nendlela yokwenza.

7. Icala squat

Icala squat lolunye ukhetho lokomeleza iiglute kunye namathanga, ukongeza ekusebenzeni ngaphakathi kwemilenze.

Indlela yokwenza: yima iinyawo zakho ububanzi-inyonga ngaphandle. Nyathela ecaleni ngomlenze omnye ngelixa utyhala isinqe sakho umva. Kubalulekile ukugcina idolo lakho libhekisa phambili kwiinzwane zakho. Yandisa omnye umlenze ngeenyawo zakho rhoqo emgangathweni. Phakamisa umlenze ogobileyo, ubuyele kwindawo yokuqala. Phinda intshukumo amaxesha angama-15 ukuya kwangama-20 iiseti ezi-2 ukuya kwezi-3 kumlenze ngamnye.

Ukukhetha ngokobunzima: ungasebenzisa i-dumbbell njengobunzima kwaye, ukuba awunayo, unokubeka enye okanye nangaphezulu i-1 kg yeephakeji zerayisi okanye iimbotyi kubhaka, umzekelo. Thatha ubunzima ngeengalo zombini eziphambi komzimba wakho kwaye wenze intshukumo yesquat phantsi ngeengalo zakho ezingqamene nomzimba. Olunye ukhetho olufanelekileyo lokuqinisa umsebenzi wemisipha kunye nokulingana emsebenzini kukusebenzisa isiqingatha sebhola.

Yintoni omele uyenze emva koqeqesho

Emva koqeqesho oluqaqambileyo, ukolulwa kufanele ukwenziwa ukunceda izihlunu, ukuthambisa imisipha kunye nokuthintela ukwenzakala.

Ukolulwa kwee-glute kufuneka kubandakanya phakathi, ubuninzi kunye nobuncinci be-glutes. Ukwenza oku kolulwa, akuyomfuneko ukusebenzisa ubunzima.

1. Yanga imilenze yakho

Ukuwolulwa kwemilenze kufuneka kwenziwe ungqengqile, ukuvumela ukolula umbindi, ubuncinci kunye nezihlunu ezinobungangamsha obukhulu, ukongeza esinqeni, emilenzeni nasezantsi.

Indlela yokwenza: lala phantsi ngesisu kwaye ugobe imilenze yakho, uzibambe ngezandla kangangemizuzwana engama-20 ukuya kwengama-30. Phinda intshukumo amaxesha ama-3. Enye inketho kukuwola umlenze omnye ngexesha, ukugcina omnye umlenze uthi nkqo, ukuba kunokwenzeka.

2. Jika umqolo wakho

Ukolula, kukuvumela ukuba wolule i-gluteus maximus, ukongeza kunceda ekuphuculeni ubhetyebhetye besinqe kwaye kufuneka kwenziwe ukuhlala.

Indlela yokwenza: hlala phantsi imilenze ithe tye kwaye umqolo wakho utshekele kancinci emva kwiingalo zakho. Wela unyawo lwakho lwasekhohlo phezu komlenze wakho wasekunene uze usilayishe isithende kwisithende sakho. Yenza ukujija kancinci komboko kwicala lasekhohlo, ubeke ingqiniba yengalo yasekunene ngaphandle kwedolo lasekhohlo kwaye uxhase isandla esinqeni. Yenza le ntshukumo kwimizuzwana engama-30 ukuya kwengama-60. Phinda ngomnye umlenze.