I-20-Minute Pilates Workout Ekhanga Ama-Glutes Akho Njengohlanya

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Lungisa umonakalo we "office butt" ngokunikeza ama-glutes akho i-TLC enama-Pilates. Lo mkhuba uzoqinisa ama-hamstrings aqinile kanye nama-glute aqinile obuhlezi kuwo usuku lonke. (Bheka: Ingabe Ukuhlala Isikhathi Eside Kakhulu Kuyingcolisa I-Butt Yakho?)

Kungani kubaluleke kangaka: Ama-glutes ayiqembu lemisipha elikhulu kunawo wonke emzimbeni, anemisipha emithathu ehlukene: i-gluteus minimus, medius, ne-maximus. Cishe konke ukunyakaza komzimba ophansi okwenzayo kudinga ukwenziwa kusebenze—okusho futhi ukuthi amandla aqinile, amakhalori amaningi owashisa lapho uphumule (ngeke siphikisane nalokho!). Futhi, ukuqinisa ama-glutes akho kungasiza ekuthuthukiseni ukuma kwakho futhi kwenze konke kube lula, noma ngabe kuhleli, kuhamba, noma kuphenya amathayi.

Ama-pilates ayindlela ekahle yokuthinta imilenze nezinqulu, phezulu kuya phansi, futhi lokhu kuvivinya umzimba kuhlanganisa zonke izisekelo ngemizuzu engama-20 nje. Uzothuthukisa ukusebenza kwakho kokunye ukusebenzisa ngenkathi uzivikela ekulimaleni. (Zama le nselele yezinsuku ezingu-30 ye-squat ezoshintsha ngokuphelele i-Butt yakho.)

ILottie Murphy yakwaGrokker izokuthatha udlule kulezi zivivinyo ukuze uphakamise isinqe sakho futhi uqinise ama-glutes akho kuzo zonke izinhlangothi. Thatha umata bese uqala. (Ufuna okuningi? Zama lezi zivivinyo ze-6 Butt ezisebenza ezimangalisayo.)

https://grokker.com/fitness/video/pilates-for-the-butt-and-lower-body/5600403820e0acf860af35a5

MayelanaGrokker

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