Ukuzivocavoca okungu-9 kokuqeqeshwa kwe-glute ekhaya

-Delile

• Ungakwenza kanjani ukuqeqeshwa kwe-glute ekhaya
• 1. Ibhuloho
• 2. Ibhuloho lokuphakama komlenze
• 3. Ukuphakama kusuka ezinyaweni kuya ophahleni
• 4.Ukuphakama komlenze olandelayo
• 5. Izikwele zakudala
• 6. Isikwele saseBulgaria
• 7. Isikwele esiseceleni
• Okufanele ukwenze ngemuva kokuqeqeshwa
• 1. Hug imilenze yakho
• 2. Sonta umhlane wakho

Ukuqeqeshwa kwe-glute ukukwenza ekhaya kulula, kulula futhi kukuvumela ukuthi usebenze isilinganiso esimaphakathi, esiphezulu nesincane, ngaphezu kwethole, ithanga nengxenye yangaphakathi neyangemuva yangemuva, ngokuzivocavoca umzimba okungenziwa noma ngaphandle ukusetshenziswa kwezisindo.

Lezi zivivinyo zisiza ukuthuthukisa amandla emisipha, zilwe ne-cellulite futhi zishiye i-butt firmer ne-flabby encane. Ngaphezu kwalokho, ama-glutes ayingxenye yomongo, okuyiqembu lezicubu ezibhekene nokusekelwa nokuzinza komzimba, kuthuthukisa ukuma nokusekelwa kwezinqulu.

Ukwenza izivivinyo ze-glutes, kubalulekile ukubheka izimo zomzimba kanye nokulinganiselwa komzimba ukugwema noma yiluphi uhlobo lokulimala njengobuhlungu beqolo noma i-gluteal tendonitis. Ngakho-ke, ukuhlolwa kwezokwelapha nokuholwa okuvela kumfundisi wezomzimba kuyanconywa njalo.

Ungakwenza kanjani ukuqeqeshwa kwe-glute ekhaya

Ukuqeqeshwa kwe-glute ekhaya kungenziwa izikhathi ezi-1 ukuya kwezi-3 ngeviki, kumaqoqo ama-2 kuye kwangama-5 wokuphindaphinda okungu-10 kuye kwangama-20, kuya ngokuvivinya umzimba. Okufanelekile ukukhetha kusuka kokuzivocavoca oku-4 kuye kwayi-6 ngokuvivinya umzimba ngakunye

Kubalulekile, ngaphambi kokuqala ukuqeqeshwa, ukufudumeza ukuze uthuthukise ukusebenza kwemisipha, kusebenze ukujikeleza nokuvikela ukulimala. Inketho enhle yokuzifudumeza wukuma uphakamise umlenze owodwa, ugobeke nge-90 degree ezinqeni zakho, ushintshe imilenze yakho kube sengathi umasha endaweni efanayo imizuzu emihlanu. Enye indlela ukukhuphuka futhi wehle izitebhisi imizuzu engu-5, ngokwesibonelo.

Ezinye izinketho zokuzivocavoca zokwenza i-glute Workout ekhaya yilezi:

1. Ibhuloho

Ukuqala ukuqeqeshwa kwe-glute, ukuzivocavoca okuhle yibhuloho, njengoba kusiza ukuzinzisa umnyombo ngokusebenza kwama-glutes, emuva nasesiswini, ngaphezu kokuba olunye uhlobo lokuziqinisa kwemisipha.

Indlela yokwenza: lala ngomhlane, izingalo zihambisana nomzimba wakho, uguqe ngamadolo bese usekela izinyawo zakho phansi izithende zakho zihambisana nedolo lakho. Yenza isivumelwano nesisu sakho nezinqe bese uphakamisa izinkalo zakho phansi kuze kube yilapho umzimba wakho wakhe umugqa oqondile kusuka emadolweni kuya ekhanda. Bamba lesi sikhundla imizuzwana emi-5 kuya kwengu-10 bese wehlisa okhalweni. Ungenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye ku-10 ngakunye.

Inketho enesisindo: ibhuloho alidingi izisindo, kepha ungasebenzisa ibhola lokuzivocavoca ngaphansi kwezinyawo zakho ukwandisa ubunzima bokuzivocavoca nokusebenza ibhalansi yakho.

2. Ibhuloho lokuphakama komlenze

Ibhuloho lokuphakamisa umlenze lisiza ukuqinisa ukubengezela, isisu nomhlane ongezansi, ngaphezu kokwenza ngcono ukuqina kwezinqulu.

Indlela yokwenza: lala ngomhlane, izingalo zihambisana nomzimba wakho, uguqe ngamadolo bese usekela izinyawo zakho phansi izithende zakho zihambisana nedolo lakho. Yenza isivumelwano nesisu sakho nezinqe bese uphakamisa izinkalo zakho phansi kuze kube yilapho umzimba wakho wakhe umugqa oqondile kusuka emadolweni kuya ekhanda. Phakamisa umlenze owodwa, ngaphandle kokuvumela izinkalo zakho ziwele phansi phakathi kokuphindaphinda. Buyisela umlenze endaweni yokuqala bese uphinda ukunyakaza ngomunye umlenze. Ungenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-15 kuye kwangama-20 ngakunye.

Inketho enesisindo: i-pad pad ingasetshenziswa emlenzeni ngamunye ukuqinisa ukuzivocavoca umzimba.

3. Ukuphakama kusuka ezinyaweni kuya ophahleni

Ukuphakama konyawo ophahleni kuyindlela enhle yama-glutes, ngoba isebenza ngamandla nangokumelana. Ngaphezu kwalokho, kuyasiza ukuqinisa isisu nemilenze.

Indlela yokwenza: yima ngazo zozine, ngamadolo ububanzi benyonga ngaphandle nezingalo ziqonde emahlombe. Phakamisa unyawo olulodwa uye ophahleni, ugcine idolo ligobile. Ukunakekelwa kufanele kuthathwe kungagcini emuva, okufanele kuhlale kuqondile. Buyisela umlenze endaweni yokuqala. Phinda lokhu kunyakaza izikhathi ezingama-15 kuye kwezingama-20 emlenzeni ngamunye ngamasethi angu-4 kuye kwangama-5. Enye indlela yokwenza kube nzima ukuzivocavoca ukwenza ukunyakaza okufushane, ukugcina umlenze uhlale uphezulu, ngaphandle kokubuyela endaweni yokuqala.

Inketho enesisindo: onogada be-shin bangasetshenziswa, omunye emlenzeni ngamunye, ukuqinisa ukusebenza kwemisipha.

4.Ukuphakama komlenze olandelayo

Ukuphakama komlenze ohlangothini kusebenza ukumelana nokuqiniswa kwama-glutes, ngaphandle kokuqinisa imilenze nesisu.

Indlela yokwenza: sekela izandla zakho namadolo akho phansi ugcina umhlane wakho uqondile futhi nesisu sakho sinenkontileka. Phakamisa umlenze owodwa uye ohlangothini okhalweni, unakekele ukuthi ungagobi umgogodla. Phinda lokhu kunyakaza izikhathi ezingama-15 kuye kwezingama-20 emlenzeni ngamunye ngamasethi angu-4 kuye kwangama-5.

Inketho enesisindo: Onogada be-shin bangasetshenziswa, munye emlenzeni ngamunye, ukuqinisa ukuqeqeshwa nokusebenza kwemisipha.

5. Izikwele zakudala

Isikwele wumsebenzi ophelele osebenza ngama-glutes, amathanga, inkonyane, emuva kwemilenze nesisu.

Indlela yokwenza: umile, welula izinyawo zakho, ngokuhambisana namahlombe akho. Umhlane kufanele uhlale uqondile nesisu sinenkontileka. Yehla kancane ngokuguquguqula amadolo akho, utshekise isifuba sakho phambili kancane bese uphushela isinqe sakho emuva kakhulu, njengokungathi uzohlala esihlalweni esingabonakali. Yehla kuze kube yilapho amadolo esekhoneni elingu-90-degree futhi ungadluli ngaphesheya kwengcenye yezinyawo. Buyela endaweni yokuqala. Yenza amasethi ama-3 wokuphindaphinda okungama-20 ngokuphumula kweminithi elilodwa phakathi kwamasethi.

Inketho enesisindo: ingasetshenziswa njengesisindo se-dumbbell noma ibhola le-kettle futhi, uma ungenayo, ungafaka iphakethe elilodwa noma amaningi we-1 kg welayisi noma ubhontshisi esikhwameni, ngokwesibonelo. Thatha isisindo ngezingalo zombili phambi komzimba wakho futhi wenze ukunyakaza kwesikwele phansi izingalo zakho ziqondaniswe nomzimba.

6. Isikwele saseBulgaria

Isikwele saseBulgaria singenye yokusebenza okusebenza kahle kakhulu ekusebenziseni ama-glutes namathanga, ukuthuthukisa ukuqiniswa kwemisipha nokwelula, kanye nokwenza ngcono ukuguquguquka komzimba.

Lokhu kuvivinya kunenzuzo yokuhlinzeka ngokweqile okuncane emhlane ongezansi, ngoba umlenze owodwa usebenza ngasikhathi sinye.

Indlela yokwenza: emhlane wakho, sekela umlenze owodwa esihlalweni noma ebhentshini, ugcine olunye unyawo phansi. Flex idolo lomlenze elilele phansi, wehle kube sengathi uqobekile ukuze wakhe i-angle engu-90 degree. Buyela endaweni yokuqala. Kubalulekile ukugcina umgogodla wakho uqonde futhi izinyawo nezinqe zihambisanayo. Yenza amasethi ama-3 wokuphindaphinda okungu-10 ngomlenze ngamunye, uphumule iminithi eli-1 phakathi kwesethi ngayinye.

Inketho enesisindo: ungasebenzisa i-dumbbell esandleni ngasinye ukwenza ama-squats noma usebenzise ibhodlela lesilwane eligcwele amanzi noma isihlabathi noma iphakethe le-1 kg lelayisi noma ubhontshisi, ngokwesibonelo.

Bheka ezinye izindlela zokwenza ama-squats ukuqinisa ama-glutes akho nokuthi ungawenza kanjani.

7. Isikwele esiseceleni

I-squat eseceleni enye inketho yokuqinisa ama-glutes namathanga, ngaphezu kokusebenza ngaphakathi kwemilenze.

Indlela yokwenza: yima izinyawo zakho zibanzile okhalweni. Hamba eceleni komlenze owodwa ngenkathi uphonsa izinkalo zakho emuva. Kubalulekile ukugcina idolo lakho likhomba phambili ezinzwaneni zakho. Nweba omunye umlenze ngonyawo lwakho njalo phansi. Phakamisa umlenze ogobile, ubuyele endaweni yokuqala. Phinda ukunyakaza izikhathi eziyi-15 kuye kwezingama-20 amasethi ama-2 kuye kwangama-3 emlenzeni ngamunye.

Inketho enesisindo: ungasebenzisa i-dumbbell njengesisindo futhi, uma ungenayo, ungafaka iphakethe elilodwa noma amaningi we-1 kg welayisi noma ubhontshisi esikhwameni, ngokwesibonelo. Thatha isisindo ngezingalo zombili phambi komzimba wakho futhi wenze ukunyakaza kwesikwele phansi izingalo zakho ziqondaniswe nomzimba. Enye indlela enhle yokuqinisa umsebenzi wemisipha nokulinganisela komsebenzi ukusebenzisa ibhola elihhafu.

Okufanele ukwenze ngemuva kokuqeqeshwa

Ngemuva kokuqeqeshwa kwe-glute, ukwelula kufanele kwenziwe ukusiza ukukhulula imisipha, ukukhipha imisipha nokuvimbela ukulimala.

Ukwelulwa kwama-glutes kufanele kufake phakathi izingilazi eziphakathi, eziphakeme nezincane. Ukwenza lokhu kunweba, akudingekile ukusebenzisa izinsimbi.

1. Hug imilenze yakho

Ukugona kwemilenze kufanele kwenziwe ulele phansi, uvumele ukwelula imisipha yomzimba ophakathi, ubuncane nobukhulu, ngaphezu kwezinqulu, imilenze nomhlane ongezansi.

Indlela yokwenza: lala phansi ngesisu uphakamise imilenze yakho, uzibambe ngezandla imizuzwana engama-20 kuye kwangama-30. Phinda ukunyakaza izikhathi ezintathu. Enye indlela wukuwola umlenze owodwa ngasikhathi, ugcine omunye umlenze uqonde, uma kungenzeka.

2. Sonta umhlane wakho

Lokhu kunwebeka, kukuvumela ukuthi welule i-gluteus maximus, ngaphezu kokusiza ekuthuthukiseni ukuguquguquka kwezinqulu futhi kufanele kwenziwe uhleli.

Indlela yokwenza: hlala phansi imilenze iqonde umhlane wakho utsheke kancane umelane nezingalo zakho. Dlula unyawo lwakho lwesobunxele phezu komlenze wakho wesokudla bese uslayida isithende sakho usiya ezinqeni zakho. Yenza ukujija okuncane kwesiqu uye ohlangothini lwesobunxele, ubeke indololwane yesandla sokudla ngaphandle kwedolo langakwesokunxele bese uxhasa isandla esinqeni. Yenza lokhu kunyakaza imizuzwana engama-30 kuye kwangama-60. Phinda ngomunye umlenze.