Ukuzivocavoca Izinqe Ezingadingi Izisindo

-Delile

• Ukufudumala
• Hlanganisa u-4 kuya ku-5 wale mithambo yokuzivocavoca (i-pun ehloselwe)
• 1. Isikwele
• 2. Phindela emuva ukuphakamisa umlenze
• 3. Isigaxa securtsy
• 4. Hlukanisa isikwele
• 5. Isinyathelo-up
• 6. Ukukhahlela emuva emlenzeni
• 7. USuperman
• 8. Ibhuloho
• 9. I-Clamshell
• 10. Ukugxuma okubanzi
• 11. I-Plié squat
• 12. Isikwele jack
• 13. Side lunge
• 14. Ipulangwe elingaphezulu
• 15. Imidumba ye-squat
• Indawo epholile
• I-3 Ishukumisela Ukuqinisa Ukukhanya

I-glutes iyisicubu esikhulu kunazo zonke emzimbeni, ngakho-ke ukuyiqinisa kungukuhamba okuhlakaniphile - hhayi impilo yansuku zonke kuphela kepha nokuthi uzozizwa kanjani njengoba uphakamisa izinto ezisindayo noma uhleli kusuka ku-9 kuye ku-5 - noma masithembeke, side kunalokho 5.

Ungakhathazeki, awudingi lutho oluhle ukuze uthole ukuqeqeshwa okuhle kwe-glute. Eqinisweni, awudingi izinsimbi ukuze usebenze ngemuva kwakho nhlobo.

Ukuze ubone imiphumela, qedela ukuzivocavoca okuqhakazile kabili ngesonto. Uzobona imiphumela ngenyanga noma ezimbili nje, akukho zidingo ezidingekayo.

Ngezansi kunezivivinyo ze-glute eziyi-15 ngaphandle kwezisindo ezizokwakha futhi ziqinise i-derriere yakho. Qhubeka ufunda ukuze ufunde ukuthi mangaki amasethi nokuphindwayo okudingayo ukuze wakhe inqubo egculisayo.

Ukufudumala

Gcwalisa imizuzu eyi-10 yokukhanya ukuya kokulinganiselayo kwe-cardio ngaphambi kokungena. Lokhu kungaba ukuhamba ngamandla, ukugijima, ukuhamba ngebhayisikili, noma ngisho nokudansa uzungeze - noma yini ezwakala kahle futhi ipompe igazi lakho.

Hlanganisa u-4 kuya ku-5 wale mithambo yokuzivocavoca (i-pun ehloselwe)

1. Isikwele

Ukuzivocavoca okujwayelekile kwegolide, ama-squats awufanele wonke umzamo. Iya kancane futhi ilawulwe, ugxile kwifomu elihle, ukukhomba emuva kwakho ngendlela ephumelela kakhulu.

Imikhombandlela:

1. Qala ngezinyawo zakho ububanzi behlombe bese izingalo zakho zibheke ezinhlangothini zakho.
2. Qala ukugoba amadolo akho, uletha izingalo zakho phambi kwakho uphinde ubuyisele isinqe sakho emuva njengokungathi uzohlala esihlalweni. Qinisekisa ukuthi amadolo akho awe, hhayi ngaphakathi, futhi ame lapho amathanga akho ehambisana nomhlabathi.
3. Uma ufika ngokufana, phindela emuva ukuqala ngesisindo sakho ezithendeni zakho.
4. Phinda amasethi ama-3 we-12 reps.

2. Phindela emuva ukuphakamisa umlenze

Ukhiye wokuphakamisa umlenze ophumelelayo ukuhlukanisa i-glute ngesikhathi sokunyakaza, uyivumele inyathele umlenze wakho phezulu esibhakabhakeni.

Imikhombandlela:

1. Lala ubheke phansi, ubeke ubuso bakho ezingalweni zakho zigobile phambi kwakho.
2. Usebenzisa i-glute yakho, phakamisa umlenze wakho wesokudla emhlabathini, uwuthathe uphakame ngangokunokwenzeka ngenkathi ugcina izinqa zakho zikwele phansi. Flex iqakala lakho kulo lonke ukuhamba.
3. Buyela ekuqaleni.
4. Gcwalisa ama-reps ayi-12 kulo mlenze, bese ushintsha. Qedela amasethi ama-3.

3. Isigaxa securtsy

Izikwele zeCurtsy zikhomba i-gluteus medius yakho, imisipha engaphandle ye-glute, ukuze ubukeke kahle futhi uzizwe kahle. Ukwehlisa isikwele sakho, lapho uzozizwa kakhulu khona.

Imikhombandlela:

1. Qala ngezinyawo zakho zihlukaniswe ububanzi behlombe nezingalo zakho phansi okhalweni lwakho.
2. Qala ukugoba amadolo akho futhi, lapho wehla, hamba umlenze wakho wangakwesokudla emuva nangakwesobunxele ngokunyakaza okugoqene.
3. Lapho ithanga lakho lesobunxele lifana nomhlabathi, phakamisela phezulu ngesithende sakho sobunxele bese ubuyela emuva ukuqala.
4. Phinda ama-reps ayi-12 kulolu hlangothi bese ushintsha imilenze.

4. Hlukanisa isikwele

Akuzukuhlukaniswa kuphela squats ukusebenza glutes yakho, inselelo ibhalansi yakho - enye ibhonasi.

Imikhombandlela:

1. Thatha igxathu elikhulu eliya phambili ngonyawo lwakho lokunene bese usabalalisa isisindo sakho ngokulinganayo phakathi kwezinyawo zakho.
2. Gobisa amadolo akho bese ugoqa phansi, ume lapho ithanga lakho langakwesokudla lifana nomhlabathi.
3. Phusha unyawo lwakho lokunene, ugcwalise amasethi ama-3 we-12 reps.
4. Shintshela enyaweni yakho yangakwesokunxele bese uphinda.

5. Isinyathelo-up

Izinyathelo zokuzivocavoca umzimba zilungele ukusebenza, zikusiza ukuthi uhambe kangcono empilweni yansuku zonke. Zizophinda futhi zenze ama-glutes akho aqine.

Imikhombandlela:

1. Yima nebhentshi noma isinyathelo phambi kwakho.
2. Ukuqala ngonyawo lwakho lwesokudla, khuphukela ebhentshini, ngokuthepha kancane unyawo lwakho lwesobunxele ebusweni ngenkathi ugcina isisindo sakho esithendeni sakho sokunene.
3. Nyathela unyawo lwakho lwesobunxele phansi phansi ngenkathi ugcina unyawo lwakho lwesokudla ebhentshini.
4. Phinda amasethi ama-3 we-12 reps, bese ushintsha imilenze.

6. Ukukhahlela emuva emlenzeni

Ngisho nangaphandle kwesisindo, ukukhishwa kwemilenze kuzoba nemizwa yakho ezwa ubuhlungu ngosuku olulandelayo.

Imikhombandlela:

1. Qala kuwo womane, izandla zakho ngqo ngaphansi kwamahlombe akho namadolo akho ngqo ngaphansi kwezinqulu zakho. Gcina intamo yakho ingathathi hlangothi futhi uqinise ingqikithi yakho.
2. Ukuqala ngomlenze wesokudla, nweba idolo lakho, uthumele unyawo lwakho lokunene ngemuva kwakho, ugcine iqakala lakho ligobekile.
3. Cindezela i-glute yakho phezulu, bese wehlisa umlenze wakho emuva ukuze uqale. Qinisekisa ukuthi izinkalo zakho zihlala zikwele phansi phakathi nokuhamba konke.
4. Gcwalisa ama-reps ayi-12 ngakwesokudla, bese kuthi ayi-12 ngakwesobunxele. Phinda amasethi ama-3.

7. USuperman

Lokhu kuvivinya kusebenza lonke uchungechunge lwakho lwangemuva, kufaka phakathi i-glutes. Ukubaminyanisa kuyo yonke le nhlangano kuzoqinisekisa ukubandakanyeka okuhle.

Imikhombandlela:

1. Lala ubheke phansi uvule izingalo nemilenze.
2. Phakamisa isifuba sakho kanye nemilenze yakho phezulu phansi njengoba kuzohamba. Gcina intamo yakho ingathathi hlangothi.
3. Buyela ekuqaleni. Phinda amasethi ama-3 we-12 reps.

8. Ibhuloho

Ngenkathi ama-squats ebeka ingcindezi emhlane wakho ophansi, ibhuloho likuvumela ukuthi ukhombe izingilazi zakho nemisipha yakho ngaphandle kokucindezela emuva.

Imikhombandlela:

1. Lala phansi, amadolo agobile nezinyawo phansi. Izingalo zakho kufanele zibe sezinhlangothini zakho nezintende zezandla zakho phansi.
2. Ukuphusha izithende zakho, phakamisa umzimba wakho emhlabathini, wakhe umugqa oqondile phakathi komzimba wakho ongaphezulu namadolo.
3. Hlanganisa umnyombo wakho kulo lonke ukunyakaza bese ucindezela ama-glutes akho phezulu.
4. Buyela ekuqaleni. Phinda amasethi ama-3 we-12 reps.

9. I-Clamshell

Okunye ukuvivinya umzimba okushaya i-gluteus medius yakho - imisipha ebalulekile yokudonsa umlenze wakho kude ne-midline. Lokhu kungabukeka kulula kepha kuyasebenza ngempela.

Imikhombandlela:

1. Lala ngohlangothi lwakho lokunene uguqe ngamadolo futhi imilenze yakho ibekwe ngaphezulu. Goba ingalo yakho yangakwesokudla, ulethe isandla sakho ekhanda bese uphakamisa umzimba wakho ophezulu.

2. Ukugcina izinyawo zakho zihlangene futhi amadolo egobile, phakamisa umlenze wakho wangakwesokudla phezulu lapho uzohamba khona.

3. Buyela kancane ukuqala. Phinda ama-reps ayi-10, bese ushintsha izinhlangothi. Qedela amasethi ama-3.

10. Ukugxuma okubanzi

Ukuzivocavoca kwe-Plyometric njengokugxuma okubanzi kudinga amandla amaningi ukwenza, ikakhulukazi ngoba awutholi isiqalo sokuqalisa. Ukusebenzisa ama-glutes akho kanye ne-quads ukuqhuma kwakho phezulu kuwukujima kakhulu.

Imikhombandlela:

1. Qala ukuma izinyawo zakho zihlukaniswe ububanzi emahlombe bese izingalo zakho zibheke ezinhlangothini zakho.

2. squat phansi kancane bese, ngamandla, gxumela kude ngangokunokwenzeka, usebenzisa izingalo zakho ukuqhubekela phambili.

3. Mhlaba kancane emabhola ezinyawo zakho. Masinyane hlala phansi kancane bese weqa uye phambili futhi.

4. Qedela amasethi ama-3 we-8 kuye ku-10 reps.

11. I-Plié squat

Ukudansa umdanso, i-plié squat iyithanga elingaphakathi nesishisi se-glute.

Imikhombandlela:

1. Khipha izinyawo zakho zibanzi izinzwane zikhonjisiwe.

2. Qala ukugoba amadolo akho, ugoqele phansi kuze kufike lapho ufika khona.

3. Phusha phezulu ngezithende zakho, ucindezele amathanga akho angaphakathi bese ukhazimula phezulu.

4. Qedela amaqoqo ama-3 ama-reps ayi-12.

12. Isikwele jack

Ingxenye ye-cardio, amandla engxenye, ama-squat jacks akunikeza okuhle kunakho konke imihlaba. Ziphonsele inselelo ngokuhlala ngaphansi nge-rep ngayinye.

Imikhombandlela:

1. Qala ukuma, izinyawo zihlangene izingalo zigobile futhi izandla zixhunywe ngemuva kwekhanda lakho.

2. Gxuma izinyawo zakho futhi lapho zifika, ngokushesha squat phansi, ugcine izingalo zakho lapho zikhona.

3. Yelula imilenze yakho bese ugxuma izinyawo zakho zibuyela lapho uqala khona, bese uphinde uphindele emuva futhi.

4. Qedela amaqoqo ama-3 ama-reps ayi-12.

13. Side lunge

Kubalulekile ukusebenza imisipha yakho kuzo zonke izindiza zokuhamba. I-lunge eseceleni ishaya izinhlangothi zama-glutes akho namathanga akho angaphakathi nangaphandle.

Imikhombandlela:

1. Qala ukuma izinyawo zakho zihlangane nezingalo zakho ziphambi kwakho.

2. Nyathela unyawo lwakho lokunene uqonde ngqo eceleni kwakho, ugobise idolo lakho bese uphonsa isinqe sakho emuva lapho uhamba. Gcina umlenze wakho wesobunxele uqondile futhi umile.

3. Phusha unyawo lwakho lwesokudla, uqondise umlenze wakho wesokudla bese ubuyela ekuqaleni.

4. Phinda amasethi ama-3 we-12 reps.

14. Ipulangwe elingaphezulu

Sonke siyazi ukuthi amapulangwe azuzisa kanjani emzimbeni wakho ogcwele - ipulangwe elibheke phezulu alinjalo. Kulesi sinyathelo, ama-glutes akho asebenza kanzima ukubamba isisindo somzimba wakho sisuke phansi.

Imikhombandlela:

1. Qala ukuhlala unwetshiwe imilenze, emuva ugobile kancane izingalo ziqonde, izintende phansi kanye nezandla zeminwe zibheke esinqeni sakho.

2. Donsela ngaphakathi bese usebenzisa ingqikithi yakho, uziphakamisele phezulu phansi ukuze umzimba wakho wakhe umugqa oqondile ukusuka ekhanda kuye onyaweni. Vumela ikhanda lakho libuyele emuva ukuze intamo yakho ihambisane nomgogodla wakho. Bamba lapha.

3. Qala ngokunyuswa kwemizuzwana engu-10 kuye kwengu-15 bese ubamba inqobo nje uma ukwazi ukugcina ifomu elifanele.

15. Imidumba ye-squat

Ukushoshela esikweleni kwandisa isikhathi ngaphansi kwengcindezi, okusho ukuthi umsebenzi omningi emisipheni kanye nenkokhelo enkulu.

Imikhombandlela:

1. Ngena endaweni eyisikwele, izinyawo zihlukaniswe ububanzi emahlombe nezandla zihlangane phambi kwakho.

2. squat phansi, futhi esikhundleni sokukhuphuka yonke indlela uye phezulu, khuphuka ngaphansi kwengxenye bese ubuyela emuva phansi.

3. Qedela amaqoqo ama-3 wamapulse angama-20.

Indawo epholile

Yelula noma umqulu we-foam ngemuva kokuzivocavoca kwakho ukuze unikeze imisipha yakho i-TLC ethile. Umhlahlandlela wethu wokugoqa amagwebu yindawo enhle yokuqala.

I-3 Ishukumisela Ukuqinisa Ukukhanya

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016.Mlandele ku-Instagram.