Anoita Scientifically Proven to Work Your Butt

Squats, Lunges, Step Ups, uye Hip Extensions kuKushanda Glutes

Kana uri kutsvaga maitiro anobudirira zvikuru asimiti, The American Council on Exercise ine mhinduro kwauri. Vakatumira chidzidzo chakagadzirirwa kuti chione kuti zvii zvinoshandiswa zvinotaridzirwa kugwinya nenzira yakakosha. Zvakawanda zvezviito izvi zvinotarisa mamwe masimba mumutumbi wakaderera, zvichiita izvi zvive zvakakura zvakakwana muviri muviri.

Precautions

Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana zvimwe zviitiko uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.

Zvishandiso

Iwe uchada dumbbells dzakasiyana-siyana uye nhanho. Tarisa maitiro aunosarudza kuti uone kuti chii chaunoda kuti uve nacho.

Mirayiridzo yekubasa

• Kushamwaridzana nemaminitsi mashanu kusvika kumakumi maviri emoto.
• Ita basa iri mumutambo-kufamba, uchiita rimwe chiito mushure mechimwe uine zvishoma kana kuti usingazorori mukati mekudzidzira.
• Pedzisa dunhu 1 kusvika katatu.

Squats

Zvikwata zvingangodaro zvakanakisisa pasi pomuviri muviri uripo, uye kwete chete nokuti vanoshandira glutes. Zvikwata zvinoshanda, zvinotarisa mishonga yose mumutumbi wakaderera uye kutevedzera kufamba kwaunoita zuva rose.

1. Zvinhu zvinotyisa zvinogona kuve zvakakodzera kuita izvi.
2. Tora zvigadziko muruoko rumwe norumwe. Iwe unogona kubata zviyero kumativi ako kana pamusoro pemapfudzi ako.
3. Tanga netsoka dzinenge dzichifamba-kure.
4. Bhadza mabvi uye udzike mujasi, uchitumira zviuno kumashure shure kwako sokunge iwe unonamatira chiuno chako.
5. Enda zvakaderera sezvaunokwanisa, ipapo shandisa zvishoma kuti utange.
6. Dzokorora 8 kusvika ku16 zvakare.

Zano Rinobatsira: Funga nezvekutumira chikwereti chako shure kwako paunenge uchitamba, kuisa kusimbiswa pamagetsi nemahudyu ako kwete pamabvi.

Lunges

Mhembwe inoshanda zvose, kwete kungofanana chete. Kana iwe uchitarisa paunenge uri kuita , iwe uchanzwa kugwinya kwegumbo rakatangira kushanda pamwe ne quad yegumbo rekumusoro. Wedzerai zviyero zvakakura uye iwe une gadziriro yekudzidzira.

1. Simira pakatarisana, makumbo anenge anenge matatu kana tsoka zvakaparadzana uye ubatisise zviyero.
2. Bhendi mabvi maviri, achiderera mukati mumiriri paanenge achigadzika pamabvi shure kwechigunwe.
3. Dzorera shure uye dzokorora usati watanga mapande.
4. Dzokorora 8 kusvika ku16 dzinodzoka kune rumwe rutivi.

Zano Rinobatsira : Kana mapapu akakuvadza mabvi ako, edza imwe nzira kumapapu . Izvi zvinosanganisira kubatsira mapapu, kushandisa shanduko shoma shoma, nekusimudza tsoka yako yepamberi pane imwe danho kana duku.

Imwe-Imba Ball Squats

Kana iwe uchifunga kuti squats nemapapu zvakakosha kune maruva, tarisira kusvikira iwe uchiedza squats-dzakakoswa. Pfungwa iri pano ndeyokuchengetedza ma squats zvishoma-iwe uchaziva kuti haugoni kuenda kune nguva yakawanda squats pretty darn nokukurumidza. Uyewo, chengetedza uremu hwezvitsitsinho zvako kuti utsvake zvakajeka.

1. Uine bhora rinotsigira kumashure, rinamatira pamusoro paro uye simudza rutsoka rumwe kubva pasi. Iwe unokwanisa kuzvikwevera zvachose kubva pasi kana iwe unogona kuisa zvishoma zvigunwe pasi pasi kuti uenzane.
2. Iwe unogona kubata zvigadziko kana iwe ukakwanisa kupinda munzvimbo yacho zvakachengeteka.
3. Uine uremu hwako zvakasimba muchitsitsinho, bendama ibvi muchikwereti, kungofamba uchienda kure uko iwe unogona.
4. Dzvidzorera shure.
5. Dzokorora 8 kusvika ku16 reps mushure mokuchinja majeko.

Step Ups

Tungamira uende kune chinangwa che glutes uye iwe unofunga chaizvoizvo kutama uku kana ukashandisa nhanho yakakwirira kana chikwata, imwe iyo mabvi ako anotanga pa 90-degree angle. Iwe unogona kushandisa bhenekeri pamitambo yekurovedza nokuda kweizvi, asi kana yakanyatsoiswa, iwe unoda kuchenjerera kuti urege kuwira.

1. Ita zvigadziko (zvinorema zvakakodzera kuita basa iri) uye mira pamberi pechito kana chikwata.
2. Isa gumbo rakarurama pane danho.
3. Kufuridzira kuburikidza nesitsitsinho, famba uchienda kumatanho, uuye necheboshwe kuruboshwe.
4. Nenguva pfupi, shandisa zvigunwe zvigunwe kusvika kumatanho uye wozosimuka pasi, kuchengeta rutsoka rworudyi pane danho.
5. Iwe unogona kuwedzera shoma shoma pasi kuti uwane bonus gercing exercise.
6. Dzokorora 8 kusvika ku16 reps uye shandura mahlangothi.

Zano Rinobatsira: Shingairira muchitsitsinho chetsoka pane danho rekunyatsobatana.

Hip Extensions

Iyo inozivikanwawo sembongoro inokwidza, quadruped hip extension ndeimwe yepamusoro maitiro ekutsvaga mutsara mukuru mumutumbi wakadzika-gluteus maximus.

1. Enda pamabviro ako nemabvi uye uchengetedze iyo isina kusungwa uye yakadzoka zvakare.
2. Isa chiremera (izvi zvinosarudzwa) seri kwebvi rakarurama uye chimbomira kuti ugare munzvimbo.
3. Zvino, kuchengeta mabvi iwayo akotama, simudza gumbo kuti rive rakafanana nechomukati. Panguva ino, pasi petsoka rinotarisana nedenga uye chiuno, chidya, uye mabvi zvose zviri muhutano uye zvakafanana nechomukati.
4. Pasi.
5. Dzokorora 8 kusvika ku16 zvakare.

> Kwakabva:

> Anders M. Glutes kuna Max . ACE Fitness Matters. January / February 2006.