Ukuzivocavoca kwe-3 butt ukuphakamisa isitho

-Delile

• Ukuzivocavoca 1 - Ibhuloho
• Ukuzivocavoca 2 - Isikwele kusengaphambili
• Ukuzivocavoca 3 - 3 kusekela

Lezi zivivinyo ezi-3 zokuphakamisa isinqe zingenziwa ekhaya, zikhulu kakhulu ukuqinisa ama-glutes, ukulwa ne-cellulite nokwenza ngcono ukujikeleza komzimba.

Lezi zivivinyo ze-glutes nazo zikhonjisiwe uma kwenzeka ubuthakathaka bemisipha kule ndawo, okungalimaza izinkalo, amadolo namaqakala ngenxa yesinxephezelo sesakhiwo.

Indlela enhle yokuqinisa izicubu zomzimba wakho ukuzivocavoca umzimba, njengokuhamba esihlabathini esithambile, ukuhamba ngebhayisikili kanye ne-rollerblading, ngokwesibonelo, ngoba lapho lesi sifunda sikhuthazeka kakhulu, imiphumela iyoba ngcono.

Ukuzivocavoca oku-3 ukuqinisa ama-glutes, angenziwa ekhaya, yilawa:

Ukuzivocavoca 1 - Ibhuloho

Kulokuzivocavoca kufanele ulale phansi, ubheke phezulu, uguqe ngamadolo, ugcine izinyawo zakho zihlukane futhi uphakamise umfutho wakho, wenze ibhuloho, njengoba kukhonjisiwe esithombeni. Yenza amasethi ama-3 okuphindaphindwayo okungu-8.

Ukuzivocavoca 2 - Isikwele kusengaphambili

Kulokuzivocavoca, kufanele ubeke izandla zakho okhalweni, uthathe isinyathelo esikhulu uye phambili bese ugoba idolo eliphambili, njengoba kukhonjisiwe esithombeni, unakekele ukungalingani futhi ungalithinti elinye idolo phansi. Yenza amasethi ama-3 okuphindaphindwayo okungu-8 ngomlenze ngamunye.

Ukuzivocavoca 3 - 3 kusekela

Kulokuzivocavoca, kufanele ume phansi ngezisekelo ezi-3 bese uphakamisa umlenze owodwa, kube sengathi ukhahlela phezulu. Ukuze ukuzivocavoca kube nomphumela owengeziwe, ungafaka i-shin engu-1 kg noma ngaphezulu.

Okunye ukuzivocavoca okuhle okwenziwa ekhaya nokuphakamisa ubuqili bakho ukukhuphuka izitebhisi imizuzu eyi-10 ilandelana, ukukhuphuka izitebhisi ezi-2 ngasikhathi sinye, noma ukukhuphuka ebhentshini noma esihlalweni ngamasentimitha angama-20 ukuphakama, usebenzisa umlenze owodwa kuphela nokugcina umhlane uqonde. Kulokhu kuvivinya umzimba, kufanele wenze amasethi ama-3 okuphindaphindwayo okungu-8 ngomlenze ngamunye.

Lapho umgomo kuwubuhle kuphela, umqeqeshi womzimba angakhombisa uchungechunge oluphelele lokuzivocavoca okungenziwa ejimini.

Bona ukuthi yini okudingeka uyidle ukukhulisa ukubukeka kwakho kuvidiyo nodokotela wezokudla uTatiana Zanin: