Ibonisa ukuthi uScientifically Proven to Work Work Butt

Izikwele, ama-Lunges, isinyathelo se-Step, ne-Hip Extensions ukuze Zisebenze Izinkazimulo

Uma ufuna imizamo ye-butt ephumelela kakhulu, i-American Council on Exercise inempendulo kuwe. Bathumela isifundo esenzelwe ukucacisa ukuthi yiziphi izindlela ezihlose i-gliti ngendlela ephumelela kakhulu. Eziningi zalezi zivivinyo zihlose ezinye izihluthulelo emzimbeni ophansi, okwenza lokhu kube umzimba omkhulu ophansi kakhulu wokuzivocavoca umzimba.

Ukuqapha

Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.

Izinsiza

Uzodinga ama-dumbbells ahlukahlukene ayenziwe futhi isiteji noma isiteji. Hlola ukuzivocavoca oyithandayo ukunquma ukuthi yini oyodinga ukuba nayo.

Imiyalo yokuqeqesha

• Vumbela imizuzu emihlanu kuya kwemi-10 ye-cardio ekhanyayo.
• Yenza lo mdlalo ngesitayela sesifunda, wenze umsebenzi owodwa emva komunye onokuphumula okuncane noma okungekho phakathi kokuzivocavoca.
• Gcwalisa isifunda 1 kuya kwezi-3 izikhathi.

Izikwele

Izigqoko cishe ziwumzimba ophansi kakhulu wokuzivocavoca umzimba , hhayi nje ngoba zisebenza nge-glutes. Izikwele zisebenza, zibheke zonke izicathulo emzimbeni ophansi futhi zilingisa ukuhamba kwakho usuku lonke.

1. Izindleko ezinzima zingalungisa lo msebenzi.
2. Bamba izinsimbi esandleni ngasinye. Ungabamba izisindo ezinhlangothini zakho noma ngaphezulu kwamahlombe akho.
3. Qala ngezinyawo mayelana no-hip-distance eceleni.
4. Bhonqa ngamadolo bese ungena ngaphansi kwe-squat, uthumela izinyathelo ngemuva kwakho njengokuthi ubambelela ngaphandle kwakho.
5. Iya kancane ngangokunokwenzeka, bese uphendukela emuva ukuze uqale.
6. Phinda u-8 kuya ku-16 ubuyekeze.

Ithiphu ewusizo: Cabanga ngokubuyisela emuva i-butt yakho lapho uqeqa, ugcizelela ugxume namathanga akho esikhundleni samadolo.

Ama-lunges

Ama-lunges asebenza konke, hhayi nje ama-glutes. Uma ugxila ngenkathi ubenza , uzozizwa ugugu lomlenze wangaphambili usebenza kanye ne-quad yomlenze ongemuva. Engeza izisindo ezinzima futhi uthola ukuzivocavoca okukhulu.

1. Hamba ngesimo sokuhlukanisa, izinyawo ezinamaphesenti angaba ngu-3 noma izinyawo futhi ubambe izinsimbi.
2. Bhonta ngamabili amadolo, wehlisa emgodini ngenkathi uhlala emadolweni phambi kwezwane.
3. Phakamisa uphinde uphinde ngaphambi kokushintsha izinhlangothi.
4. Phinda u-8 kuya kwezingu-16 ubuyele eceleni.

Ithiphu ewusizo: Uma amaphaphu elimaza amadolo akho, zama enye eya emaphashini . Lezi zihlanganisa ukusiza amaphaphu, usebenzisa uhla oluncane lokunyakaza, nokuphakamisa inyawo lakho langaphambili kwisiteji noma ipulatifomu encane.

Ama-Squat One-Legged Squats

Uma ucabanga ukuthi ama-squats namapayipi amnandi kakhulu ku-glutes, linda uze uzame lezi squats ezilenze eyodwa. Umqondo lapha ukugcina ama-squats angajulile-uzobona ukuthi awukwazi ukuhamba kuze kufike kuma-squats avamile pretty darn masinyane. Futhi, gcina isisindo ezintendeni zakho ukuze uhlose ngempela ama-glutes.

1. Njengoba ibhola lisekela emuva, lithembele kulo futhi uphakamise unyawo olulodwa phansi. Ungayiphakamisa ngokuphelele phansi noma ungakwazi ukuphumula kancane izinyawo ngezansi ukuze uthole ibhalansi.
2. Ungabamba izinsimbi uma ungena endaweni ngokuphepha.
3. Njengoba isisindo sakho siqinile esithende, gwada emadolweni, bese uya kude kakhulu njengoba ungakwazi ngokuphepha.
4. Cindezela isipele.
5. Phinda u-8 kuya ku-16 ubuyekeze ngaphambi kokushintsha izinhlangothi.

Isinyathelo se-Ups

Isinyathelo senyukela ekuhloleni i-glutes futhi uzozizwa ngempela lokhu ukuthutha uma usebenzisa isiteji esiphakeme noma isiteji, enye lapho idolo lakho liqala khona nge-degree-90 degree. Ungasebenzisa ibhentshi ejimini kulokhu, kodwa uma kukhishwe, uzofuna ukuqaphela ukuthi ungawa.

1. Bamba izisindo (izinzima zifanelekile kulolu hlelo) futhi ume ngaphambi kwesinyathelo noma isiteji.
2. Beka unyawo olufanele esiteji.
3. Ukucindezela isithende, sukela esitebhisini, ulethe unyawo lwesokunxele ngakwesokudla.
4. Ngamafuphi, thinta izinzwane ezingakwesokunxele uye esitebhisini bese uhamba phansi, ugcine unyawo olufanele esiteji.
5. Ungangeza i-squat encane ngezansi ukuze usebenze ngokubambisana kwebhonasi.
6. Phinda u-8 kuya ku-16 ubuyele futhi ushintshe izinhlangothi.

Ithiphu ewusizo: Cindezela isithende senyawo esiteji ukuze uhlanganyele ngempela.

Izandiso ze-Hip

Eyaziwa nangokuthi imbongolo ikhahlela, izandiso ze-hip quadruped zingenye yezindlela eziphezulu zokukhomba umsizi omkhulu emzimbeni ophansi-i-gluteus maximus.

1. Thola emabhodweni akho namadolo bese ugcina i-abs ibambe futhi iqonde ngqo.
2. Beka isisindo (lokhu kungakukhetha) ngemuva kwegama elifanele bese ucindezela ukubamba indawo.
3. Manje, ukugcina lelo gama ligobile, phakamisa umlenze ukuze lihambisane nesitezi. Kuleli qophelo, phansi kwezinyawo ubhekene nesilingeni, umlenze, ithanga, namadolo konke kuhambisane nokufana phansi.
4. Okuphansi.
5. Phinda u-8 kuya ku-16 ubuyekeze.

> Umthombo:

> Anders M. Glutes kuMax . I-ACE Fitness Matters. January / Februwari 2006.