Lokhu kuqeqeshwa kwe-Hips, Butt kanye neThi kuphelele ekubhekiseni imisipha emikhulu yomzimba ophansi. Eziningi zalezi zihamba zihamba phambili futhi zingadinga ezinye izindlela ukuze uthole ifomu lakho phansi. Qala ngokungabi nesisindo noma isisindo esincane sokuphelelisa umzimba ngamunye futhi ugweme ukulimala.
Ukuqapha
Bheka udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha. Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
Izinsiza
Ama- dumbbells ahlukahlukene, isinyathelo noma ipulatifomu, ibhande lokumelana nebhola lokuzivocavoca
Indlela Yokwenza Ukusebenza Kwe-Hips, Butt and Tasgh Workout
- Ukufudumala nge-5-10 imizuzu ye-cardio
- Gcwalisa izivivinyo ochungechungeni ngalunye, emva kokunye, kungekho ukuphumula phakathi
- Phumla imizuzwana engu-30-60 futhi noma uqhubekele ochungechungeni olulandelayo (mfushane) noma uphinde uchungechunge izikhathi ezingu-1-3 ukuze ufunde ngokugcwele.
1 - Hlela 1: Isikwele
Bamba izisindo ezinzima phezu kwamahlombe (kuboniswe) noma ezinhlangothini bese ungena ngaphansi kwe-squat kuze kube yilapho amathanga ahambisana phansi. Phinda ukuphindwa okungu-12.
2 - Side Step Squats
Beka ibhande lokumelana ngaphansi kwezinyawo bese ubamba izibambo ngezandla zombili. Thatha isinyathelo esikhulu kuya kwesokudla, bese ungena ngaphansi kwe-squat, ngamadolo ngemuva kwezinzwane futhi ugcine ukungezwani kwiphubhu. Hamba izinyawo ndawonye futhi uqhubeke uye phambili ngakwesokudla izinyathelo ezingu-12 noma ubude bekamelo ngaphambi kokushintsha izinhlangothi.
3 - Ngaphambi kwe-One-Legged Squat
Hlala esiteji esincane kakhulu futhi uphakamise umlenze wesokunxele ngaphandle kwesinyathelo. Bhonqa idolo elifanele, uzama ukuletha izinzwane ezingakwesobunxele phansi ngenkathi ucindezela izinkalo. Hlela futhi uphinde uphinde uphinde uphinde uphinde ubheke eceleni.
Phinda uhlele 1 1-3 Times
4 - Hlela 2: U-Step Ups
Yima ngemuva kwesikhulumi noma isiteji esingu-15-intshi, izisindo ezisesandleni. Beka unyawo olufanele esitebhisini, udlulisele isisindo esithende bese uphonse esithendeni ukuze ufike esiteji. Phindela phansi bese uphinda uphinde uhambe ngaphambi kokushintsha izinhlangothi.
5 - I- One-Legged Deadlift
Ithiphu kusuka ezinkalweni bese unciphisa isisindo esiphansi (emuva ngqo) ngenkathi uphakamisa umlenze wesokudla ngqo ngemuva kwakho ukuze uqede izinga. Vumelanisa i - glits yomlenze wokunene ukuze uphinde uphinde uphinde uphinde uphinde uphinde uguquke ngaphambi kokushintsha izinhlangothi.
6 - I-Bent Knee Deadlift
Ngokwezinga elibanzi, beka izisindo ezinzima phansi phakathi kwezinyawo. Squat phansi (amadolo ngemuva kwezinzwane futhi ungenayo) futhi uthathe izisindo uma usukuma. I-squat emuva phansi, faka izisindo phansi futhi ume. Phinda ukuphindwa okungu-12.
Phinda uhlele 2 izikhathi ezingu-1-3
7 - Hlela 3: Lunga kuBhola
Beka unyawo olulodwa phezulu kwebhola ngemuva kwakho (vela ibhola ngokumelene nodonga uma kudingekile), ukuguqa ngamadolo bese ungena emgodini, ubeke idolo ngemuva kwezwane. Cindezela esithende ukuze ucindezele isipele bese uphinda u-12 uphinde uguqule izinhlangothi.
8 - Slide Side Lunge
Faka ipuleti yamaphepha ngaphansi kwesokunxele bese ubamba isisindo esinzima ngakwesobunxele. Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze wesokunxele uqondile. Thinta isisindo phansi bese usukuma, ulayishe inyawo emuva. Phinda u-12 ubuyeke eceleni.
9 - Lungeza
Qala ngezinyawo ebanzi bese ubamba isisindo (noma kettlebell ) ezandleni zombili ngaphezulu. Pivot bese uphendukela kwesokudla ungene endaweni, ngenkathi ukhipha isisindo phansi ngesokunxele. Phindela emuva ngaphambili, ukushintshanisa isisindo ngakwesokunene bese uphendukela ngakwesobunxele, uhlahle ungene emgodini ngenkathi uletha isisindo phansi. Qhubeka ushintshana izinhlangothi ngenkathi uguqula isisindo phezulu nangaphezulu (uma uphumelele, ungaphonsa isisindo ngakwesinye isandla phezulu kokunyakaza) kokuphindaphinda okungu-12.
Phinda uhlele 3 izikhathi ezingu-1-3
10 - Hlela 4: Izandiso ze-Hip
On forems kanye namadolo, faka isisindo ngemuva kwesigodlo sokunene. Cindezela isisindo bese uphakamisa umlenze wesokudla kuze kube sezingeni elingaba ngu-90-degree futhi uphonse phansi phansi unyawo ukuya etafuleni. Phindela emuva bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
11 - Phakamisa ibhotela lebhola
Themba ibhola elinesisindo ezinqulwini. Cindezela i-glutes ukuphakamisa izinqamuzana kuze kube yilapho umzimba uhamba ngokuqondile njengebhuloho. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
12 - Ama- Rolls Hamstring
Themba ngezithende ebhola bese uphakamisa izinkalo. Ukugcina leso sikhundla, gcwalisa ibhola ngaphakathi nokuphuma ukuphindaphinda okungu-12.
Phinda uhlele 4 izikhathi ezingu-1-3