Ubani ongafuni i-butt eqinile neyodwa? Ingabe ukulungele ukufaka lokho okudingekayo ukuze uthole iphupho lamaphupho akho?
Lokhu okubandakanya kuhlanganisa nokuzivocavoca okuhlukahlukene okubhekisele ekusizeni, emaceleni nasemathangeni ukuze kusebenze umzimba omncane onzima. Shintsha noma yikuphi ukuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca futhi uqinisekise ukuthi ufudumala nge-cardio noma izinguqulo ezilula zokuzivocavoca. Isibonelo somsebenzi wokuvuthwa kwe-cardio uhamba ngesivinini esilula ngokulinganisela esitokisini sokugqoka noma usebenzisa umqeqeshi we-elliptical noma umjikelezo omilayo imizuzu emihlanu.
Okuzoyidingayo Ekusebenzeni Kwebhitane
Uzodinga ibhande lokuzivocavoca noma ithawula, isinyathelo noma isiteji, ama- dumbbell kanye nebhola lokuzivocavoca . Ungenza lokhu kuvivinya ekhaya noma ku-gym.
Indlela Yokwenza I-Butt Workout
- Kwabaqalayo : Yenza iqoqo eli-1 lika-8-12 lokuphindaphinda komzimba ngamunye ngaphandle kwesisindo noma isisindo esincane.
- Ngaphakathi : Yenza izinqola ezimbili zezintambo ezingu-8-12 usebenzisa isisindo esanele ukuze uqedele inombolo efunayo ye-reps.
- Okuthuthukisiwe : Yenza izinqola ezingu-3 noma ngaphezulu zokuphindaphindiwe ezingu-8-12, usebenzisa isisindo esanele ukuze uqedele inombolo efunwayo ye-reps.
1 - I-squat eqinisekisiwe
Gcoba ibhande noma ithawula ngokuzungezile into eqinile phambi kwakho, izinyawo ze-hip-width ngaphandle, ungabikho. Bamba amabhande futhi uguqe ngamadolo bese ungena ngaphansi kwe-squat (akukho ngaphansi kwama-degrees angu-90). Gcwalisa izithende bese ucindezela umthamo wokuphakamisa emuva ukuqala.
2 - I-Leg Squat Single / Isinyathelo Phezulu
Beka unyawo olufanele ku-12-14 "yesikhulumi bese ugoba umlenze wesobunxele, uhlezi emuva esinqunjini esincane (amadolo ngemuva kwezwane). Phakamisa phezulu ngesithende sokunene ukuze uthuthuke ngenkathi ucindezela ugwebu ukuphakamisa umlenze wesokunxele ungemva kwakho amasentimitha ambalwa. Bamba ama- dumbbell ukuze uthole ukumelana okwengeziwe.
3 - I-One Legged Deadlift
Hlala ngakwesobunxele bese ugoba umlenze wesokudla noma uwuphumule ebhokisini ngemuva kwakho (njengoba kubonisiwe). Ukubamba ama- dumbbell phambi kwamathanga, isifuba esisuka ezinkalweni nasesihlokweni esiphansi kuya phansi, izisindo eziseduze nemilenze, nokuma phakathi nendawo. Cindezela i-butt kanye ne- hamstrings ukuze ubuyele emuva phakathi kwethanga. Gcina i-back flat, ungabikho futhi uphindele emuva.
4 - UHam Uphakamisa Ibhola
Lala phansi uphinde ubeke unyawo olulungile ebhola (noma ngesitebhisi), uguqe ngamadolo, uphakamise umlenze wesobunxele ngqo. Ukugcina i-abs ngokuqinile, cindezela u-butt futhi unqamule ukuphakamisa u-butt phansi, uphonsa umlenze wesokunxele ngqo ngqo etafuleni. Phindela emuva kuze kube yilapho i-butt ithinta kalula phansi.
5 - Umlenze we-Leg Outer Lift we-Bent
Ukubambelela esihlalweni , ukugoba ngamadolo angama-90. Ukugcina umzimba uqotho, phakamisa umlenze ogobile ohlangothini ngokuphezulu ngangokunokwenzeka. Yehlisa bese uphinda.
6 - Lunga kwiBhola
Phakamisa kahle ibhola (noma isinyathelo) ngemuva kwakho futhi uguqe ngamadolo, uhla kancane ungene emzimbeni. Cindezela izithende ukuze uphakamise phezulu, uqinisekise ukuthi idolo liyayisemuva futhi i-torso iqondile, ungenalo. Lungisa ibhola njengoba kudingeka ukuze ugcine idolo ngemuva kwezwane zakho.