Amathiphu Okuthola I-Shapely Butt
Imisipha yakho ye-butt ihlanganisa imisipha enkulu kunazo zonke emzimbeni, okwenza ibe yindawo eyodwa eyodwa ukugxila uma ufuna ukwakha umzimba ophansi onamandla.
Noma yikuphi ukuzivocavoca okubandakanya i-glutes (kufaka phakathi ukuqeqeshwa kwe-cardio nokuqina) ngeke nje kukusize ushise amakholori amaningi kodwa ube negalelo ekulahlekelweni kwamafutha omzimba wakho wonke - okuhlinzeka ukuthi ubukele ukudla kwakho.
Ukuzivocavoca komzimba kuphela okungeke kushise amafutha kusuka ngemuva kwakho, kepha kunomthelela ekusebenziseni kwakho kwekhalori jikelele, yindlela olahlekelwa ngayo isisindo . Isinyathelo sakho sokuqala ukuqonda ukuthi yiziphi imisipha osebenzayo nokuthi ungabhekisela kanjani kubo.
Inkinobho Yakho
I-butt yakho iqukethe imisipha emibili eyinhloko:
- I-Gluteus maximus
- Gluteus medius
- Gluteus minimus
I-gluteus maximus iyisisindo esikhulu kunazo zonke esithombeni sakho, ngakho-ke lapho ukugxila kwakho kuzoba khona. Ezinye ezimbili, i-gluteus medius ne-minimus zibalulekile futhi, noma-zilala ngaphansi kwe-gluteus maximus futhi zibambe i-pelvis yakho iqondile njalo lapho uthatha isinyathelo. Akukhona nje lokho, izihluthulelo zakho zomzimba ezithinta zonke izinyathelo zezinyathelo zakho, kufaka phakathi:
- ukunwetshwa (ukuhambisa ithanga emuva)
- ukujikeleza kwangaphandle (ukuguqula ithanga noma isikhumba sangaphandle)
- ukuthutha okuphambene (ukuhambisa isenzeni ngaphandle nge-hip bent)
- ukukhushulwa (ukuhambisa ithanga ngaphakathi ngaphakathi nge-hip ngqo).
Iqondisa i-Gluteus Maximus yakho
Uma unamafutha engeziwe emhlane wakho futhi ufuna ukukuqeda, ufuna ukugxila ekulahlekelweni kwamafutha jikelele.
Indlela ephephile futhi enempilo kakhulu yokwenza lokho kuwukuzivocavoca kwe-cardio, ukuqeqeshwa kwesisindo (wonke umzimba wakho, hhayi nje kuphela umthamo wakho) nokudla okunempilo. I-Cardio kuyadingeka uma uzama ukwehlisa amafutha, ngakho khetha imisebenzi evumela ukuthi ushise inani elilodwa lamakhalori esikhathini esingenani esincane, njengalezi:
- Ukuqeqeshwa kwesikhashana - Hlola lokhu kusebenza kwesikhashana ngemibono ethile.
- Ukwenza into ehluke kakhulu kunokujwayelekile ukwenza umzimba wakho ngendlela entsha. Uma ungumgijimi , zama ukubhukuda ... uhambahamba , zama ibhayisikili, njll.
- Ukwandisa ukusebenza kwakho - Ukusebenza kanzima kusho ukuthisa ama-calories amaningi, okungakusiza ukuba ulahlekelwe isisindo.
- Phakamisa izinsimbi ezilukhuni njalo - Ukunciphisa imisipha yakho kuzokusiza ukuba zikhule, ziphakamise umzimba wakho futhi zilahlekelwe amafutha omzimba
- Target umthamo wakho ngokuzama lezi zenzo: Izintaba, ukugibela izitebhisi, ukuhamba ngebhayisikili, nokuthatha izinyathelo ze-aerobics
Manje ukuthi uyazi ukuthi ungabhekisa kanjani i-butt yakho, funda ukuhlolwa okuphezulu kwe-Ten Tent .