I-10 Best Butt Exercises Yabesifazane

-Delile

• Ama-squats
• Ama-Pop squats
• Izikwele ezine-Backwards Leg Extension
• Izikwele Zokuhamba
• Phambili / Emuva Squat Eqa
• I-Single-Leg Deadlift Hop
• USumo Burpees
• I-Glute Bridges
• Ibhuloho Licindezela
• Buyekeza kwe-

Indlela engcono yokuthola impango yamaphupho akho? Suka kuyo uyisebenzele. Futhi ngenkathi ukuphakamisa okusindayo kuyindlela eqinisekile yomlilo yokwakha ubukhazikhazi obuhle, kwesinye isikhathi ufuna ukushisa impango ekhaya usebenzisa i-bodyweight yakho wedwa. Yilapho lezi zivivinyo ezinhle kakhulu zabesifazane-ziqonde ngqo kumqeqeshi kanye ne-YouTuber extraordinaire uKym Perfetto, aka @ KymNonStop-eziqala ukusebenza. (I-BTW futhi inesekethe yokubulala ukukhanyisa i-abs yakho engezansi.)

Isebenza kanjani: Landela ividiyo noma isinyathelo ngesinyathelo sihamba ngezansi-njengabaningi ngangokunokwenzeka (i-AMRAP) ngesikhathi esabiwe. Phinda yonke isifunda kanye ukuze uthole i-quickie yemizuzu emi-5 yokuzilolonga, noma uphinde kabili ukuze ushise futhi uqine kabili.

Ama-squats

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip.

B. Shintsha isisindo usibuyisele ezithendeni bese wehlisela ku-squat.

C. Buyela ekumeni, ucindezela ama-glutes phezulu.

Yenza i-AMRAP imizuzwana engama-30.

Ama-Pop squats

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip.

B. Shift isisindo sibuyele ezithendeni bese wehlela esikweleni.

C. Vuka ume, weqe izinyawo ndawonye, ​​bese ubuyela emuva ngokushesha endaweni yokuqala, wehle ubuyele esikhungweni.

Yenza i-AMRAP imizuzwana engama-30.

Izikwele ezine-Backwards Leg Extension

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip.

B. Shintsha isisindo usibuyisele ezithendeni bese wehlisela ku-squat.

C. Buyela ekumeni futhi uhlanganyele ama-glutes ukuphakamisa umlenze oqondile ngemuva komzimba ngezinyawo eziguqukayo.

D. Buyela endaweni yokuqala bese uphinda, izinhlangothi eziguqukayo.

Yenza i-AMRAP imizuzwana engama-30.

Izikwele Zokuhamba

A. Qala endaweni ye-squat enezinyawo ezibanzi kune-shoulder-wide apart.

B. Ukuhlala endaweni eyi-squat, hamba unyawo lwesokudla phambili, bese unyawo lwesokunxele phambili. Bese buyisela unyawo lwesokudla emuva nolwesobunxele emuva.

Yenza i-AMRAP imizuzwana engama-30.

Phambili / Emuva Squat Eqa

A. Qala endaweni ye-squat izinyawo ezibanzi kunobubanzi behlombe ngokuhlukana.

B. Ukuhlala esimweni se-squat, hamba phambili ngonyawo, bese ubuyela emuva ukuze uqale.

Yenza i-AMRAP imizuzwana engama-30.

I-Single-Leg Deadlift Hop

A. Qala ukulinganisa emlenzeni ongakwesobunxele ogobile, umlenze wangakwesokudla uzulazula phansi.

B. Goba okhalweni ukuze ufinyelele phansi uthinte phansi ngesandla sokudla, welulela umlenze wangakwesokudla emuva.

C. Shayela idolo elingakwesokudla uye phambili edolweni eliphakeme bese ususa onyaweni lwesokunxele ukuze ugxume usuka phansi, ubuyele emuva ngonyawo lwesokunxele bese ufika phansi ukuze uqale ukuphindaphinda okulandelayo.

Yenza i-AMRAP imizuzwana engama-30, bese uphinda imizuzwana engama-30 ngakolunye uhlangothi.

USumo Burpees

A. Qala ngezinyawo ezibanzi kune-shoulder-wide apart.

B. Gqoka phansi ukuze ubeke izandla phansi phansi ngaphakathi kwezinyawo. Gxumela izinyawo ubuyele endaweni ephakeme yepulangwe.

C. Gxumela izinyawo uye phambili ukuze uhlale ngaphandle kwezandla, amadolo agobe ku-squat. Phakamisa isifuba phezulu ukuze ubuyele ekuqaleni.

Yenza i-AMRAP imizuzwana engama-30.

I-Glute Bridges

A. Ukuqamba amanga ngezinyawo kutshalwe phansi phansi.

B. Cindezela izithende phansi bese uphakamisa izinqe usuka phansi, uze endaweni yebhuloho, wenze umugqa oqondile ukusuka emadolweni uye emahlombe.

C. Izinqe ezingezansi ezansi ukuze uthephe phansi, bese ucindezela ama-glutes ukuphindisela emuva ebhulohweni.

Yenza i-AMRAP imizuzwana engama-30.

Ibhuloho Licindezela

A. Qala endaweni yebhuloho, izinyawo zibheke phansi, ziqine futhi izinqe ziphakanyiswe.

B. Cindezela amathanga angaphakathi ukuze uhambise amadolo. Phinda.

Yenza i-AMRAP imizuzwana engama-30.

Buyekeza kwe-