Ass like a nut. Kanjani ukwakha glutes?

Round nembongolo iqine - kuyinto iphupho engathandwa amantombazane amaningi. Ezinye kunikezwa bokuphakama ngokwemvelo, futhi umzimba kangangokuthi nawe ungadla amaswidi ebusuku futhi kusadingeka umumo kakhulu ezinqeni, musa ukusakaza futhi musa ukwengeza kuya amavolumu. Kodwa amayunithi enjalo, ikakhulukazi amantombazane kufanele sisebenze kanzima amahora amaningi emzimbeni wakho uthakazelisa amadoda amafomu ezikhangayo. Namhlanje labo abakhathalele umpristi njengomuntu nut. Ngamunye kithi onamandla okukhokhela izindleko ezifana ulele noma izici bokuphila futhi kudingeka kucatshangelwe? Futhi lokho amasu ngeke kube nemiphumela ekahle kakhulu?

Ingabe zonke ziyiswe abanikazi imbongolo Brazilian

Lokhu inkinga kunalokho ayinkimbinkimbi, ikakhulukazi ngoba izaba kangcono shirking emisebenzini yethu ejimini. Kungani ahlupha ngokwakho namanje yami ithambo ububanzi, isakhiwo okhalo okungukuthi, ufuzo, futhi ubhekene ahlale phambi TV nge uneqholo, nembongolo like a nut, kukhona kuphela oyingini. Eqinisweni, ukuma ezinqeni nhlobo ezahlukene, kodwa umqeqeshi abanokuhlangenwe nakho bangabasiza ukuba ukulungisa kahle lesi simo. indlela ngamunye nokuvivinya umzimba njalo uzokwenza iqhinga. Naphezu ibala kanye nobudala izibunu zakho kugucula ngokushesha, futhi ngenxa yalokho ngeke qiniseka pop like a nut.

Kungani rock imbongolo

Ngempela, abaningi benu bangase babuze, kungani kufanele pop like a nut? Sokujabulisa emehlweni abantu? Akukhona nje: e ezinqeni eqolo Ziningi izinzuzo, futhi manje sixoxe ngabo. Lapho gluteus maximus isesimeni esihle, kuba lula kakhulu ukugcina ukuma yakho. Lokhu kungenxa yokuthi lokhu imisipha elungisa futhi elungisa umzimba. Ngaphezu kwalokho, abapristi, like a nut (isithombe sizokunikeza ngezansi) ukusiza ukudlala imidlalo. Leli qembu elikhulu imisipha kukwenza namandla, futhi yimuphi umdlalo asebenzayo kuyoba lula ukuzijabulisa. gluteus athuthukisiwe kunciphisa ingozi yobuhlungu beqolo kanye wehlise back.

imithetho eyisisekelo

Into yokuqala okudingeka sikukhumbule ukuthi umzimba wethu - ephilayo olulodwa, ngakho ukuthuthukiswa ngokomzimba kufanele kube olunzulu. Uma usebenzela zonke amaqembu kwemisipha - umzimba kubukeka ivumelane ngaphezulu. Uma ufuna ukusebenza kuphela phezu imisipha gluteal, bese ungakhohlwa kuqala ukwenza gaphambi ukulungiselela imisipha ukuba umthwalo. Uma ungenayo imali nesikhathi ejimini futhi nomqeqeshi siqu, kungenzeka ukwenza ekhaya, ulande imiyalelo isiqophi nge professional ukuqina abaqeqeshi.

Kancane ukubekezela kakhudlwana, futhi thina uqhubekela nesihloko main: umpristi njengomuntu nut. Kanjani ukuze kube kanjalo, sizoxoxa ngokuthi enemininingwane ngangokunokwenzeka. Kodwa kunesihlahla esisodwa kuphela ngaphezulu Ukubusa ebaluleke ukuthi kufanele kuqashelwe. Kuyinto umsoco ofanele. Inhlanganisela ezemidlalo kanye nokudla okunomsoco okufanele ibe yisisekelo zokuphila kwakho. Gwema ukudla okusheshayo, bayeke imikhuba emibi. Ngesisekelo ukudla kufanele kube nezithelo nemifino eminingi, ukudla okumahhadla lonke nokusanhlamvu, inyama kanye nenhlanzi. Ngenxa yalokho, uthola umphumela, okuyinto ungakwazi kuphela baphupha. Akukhona nje kuphela izibunu enhle, kodwa futhi ukubonakala bushelelezi, inhlalakahle, ubuthongo ukuzinza, ngcono isimo jikelele.

ukuhlolwa encane

Uma ucabanga ukuthi ukuba ekhiphela up imbongolo like a nut, ke wena awujabuli isimo sabo. Kodwa kungase kube ngenxa ezahlukahlukene. Abesifazane livame ukwenza ihaba amaphutha abo, futhi amakhilogramu esingeziwe isisindo isivele kubhekwe naleyo nhlekelele, ekutholeni e namanoni azo emphethweni, ngisho noma wonke umuntu ecabanga wena ephelele. Chitha test kancane. Thatha ipensela abavamile wafaka emphethweni ngaphansi ezinqeni. Uma ipensela imisiwe ke imbongolo yakho idinga kwenaba. Ngokufanayo, ungabheka nasesifubeni. Manje kubalulekile ukucabangela iqoqo umzimba, kusukela kunoma iyiphi ubuchwepheshe ukuhlanekezela ukusebenza kunciphisa ukusebenza yayo noma ngisho ukwenza umsebenzi ngokuphelele imisipha ezahlukene amaqembu.

Qhubekisa ngokuthwebula izivivinyo

Ngakho saqala ukuba emthonjeni (lokuzalwa, lomshado) saba umpristi njengomuntu nut. Kufuthwe ke kungenziwa kuphela kanzima ukwenza ukuvivinya umzimba, njengoba kungenjalo imisipha esiqine ahlale kuxazululwe. Ukugxila kuso, ungakhohlwa ukuthi ukucindezeleka kuya kulo edalulwa, kufanele iyaqhubeka yanda. Lokhu kungenziwa ngezindlela ezimbili. Esikhathini sokuqala udinga ukwandisa isisindo lesibili, kuyilapho ngaphansi komthwalo. Imisipha akhule kuphela uma kwenzeka ukuthi kufanele bahlale ukuzivumelanisa ezishukumisa entsha. Nokho, khumbula ukuthi kuzuzwe ayizindunduma ngakuthathu ungakwazi kuphela ngebhayisikili namanye amaqembu imisipha: quadriceps, emuva bese ucindezela. Ngakho uthole izibunu enhle "ozimele" phezulu futhi phansi.

Siqala zabuna

Yini umzimba efika engqondweni yakho uma uzwa inkulumo ethi "i-pop, like a nut?" Indlela ekhiphela up imbongolo, sesikude ukukhuluma kabanzi. Ngakho, yebo, squats. Kunengqondo elula, kodwa kukhona ezinye umehluko wemisindo nemiqondo yamagama ukuthi kudingeka wazi futhi silandele. Okokuqala, bayakhohlwa zonke izinketho poluprisedany. Ukuze prime ezinqeni, kubalulekile lisithekile uhla oluphelele. Ungabi lazy, ugodle zakho ziqonde, hlambulula amadolo, ekhaleni uhogela njalo uma usuhlala phansi futhi ephefumulwa umlomo wakho, nalapho uvuka. I amplitude Imininingwane ke ahlale phezu inqubo "hit phansi". Okungukuthi, ukuvivinya umzimba akuyona into elula, kodwa isebenza ngokuphelele. Yenza amasethi amathathu, okungenani izikhathi ezingu-20. Kakhulu ukusetshenziswa ezinhle bar, lokhu kuzokwenza ukwandisa ukusebenza kahle.

kokuhlukana squats

Uma uqala kalula enze zonke izindlela futhi unomuzwa wokuthi kukhona elinye ibutho kokuthile, iya izindlela enye. Squats ngezinyawo evaliwe kahle qinisa imisipha futhi uma imilenze ukusakaza ngaphandle futhi aphelise amasokisi, uthola umsebenzi sumo, elisebenza enkulu ngaphakathi kwethanga. Yenza squats hhayi ngaphansi kuka izikhathi 10, e izindlela eziningana. Ngakho-ke ngeke ukuqedela umjikelezo futhi squats ngeke kuphela uthole umpristi kakhulu, kodwa futhi simise okhalweni enhle, okuzokwenza ukugcizelela ezinqeni ukuphelela.

lunges

Uma ungathanda ukuthi kuke kwaba umpristi njengomuntu nut, ekusebenziseni ngokuthi "squats e sikelo" kukhona abangane bakho kakhulu. Ukuze enze yonke ngokunembile, kudingeka ufunde izinto ezimbalwa. Kuyadingeka ukuba inamandla phansi wenze isinyathelo esihle. Gcina kwedolo esimweni ngokuqinile lunge akha engela kwesokudla. Kumele wenze ubuncane 3 izindlela ku izikhathi 10. Nalapha futhi, uma kahle le ndaba, kungenzeka ukuthi ziqalise ukusebenza ngayo barbell noma dumbbells, kanye ngeza ku senhliziyo abelula. Nokuzikhulula ngomlenze wakhe kwesokunxele, phezulu kokwenza okulungile hambisa.

Giperekzistentsiya

Lo msebenzi ziyaphawuleka, akusiyo kuphela ewusizo kakhulu, kodwa futhi enhle. In imvelo ejimini, ungakwazi ukukwenza cishe njalo uma Simulator ekhethekile, noma encike phezu imbuzi. Ekhaya - nje sidindilize, bese azizimbi. Ku-samuntu sokuqala, ukukhiya imilenze (womshado ofanelekayo ukuthi ubambe noma iyiphi ifenisha ekhaya). Manje landela ups isiqu ngezandla zakhe ewela ngaphansi kwekhanda lakhe. Three amasethi izikhathi 10. Eyesibili inketho - ukuthola, lokho babambane ngezandla futhi ukukhulisa imilenze yakho. Ungakwazi sihlanganise kokubili umsebenzi bese uthola zakudala "isikebhe."

Sunset emsamo

Sonke siyazi ukuthi ewusizo ukuhamba up ngezitebhisi. Uma abanaso isifiso ukushiya efulethini futhi ugijime phezu phansi, kuyasiza kuwe umsebenzi. Ngo ejimini kukhona platform okuyisipesheli adjustable ukuphakama. Ngesikhathi esifanayo, ayanda iphimbo, aba maningi umthwalo ezinqeni. Izindlu Ungazama ukuthola ebhentshini ofanele ukwakha yesikhulumi kusuka edayisa izinto noma ukusetshenziswa izakhi ifenisha. Kubalulekile ukugcina emuva yakho. Ungakwazi kwenziwe nge dumbbells noma barbell. Three amasethi izikhathi 10-15.

Mahi izinyawo

Fantasticheski umsebenzi elula nephumelelayo. Thatha isihlalo ogodla yakhe, wenze mahi. izikhathi 10-20 phambili futhi emuva, esinxeleni nakwesokudla. Akudingeki zivuleka uphanga, kunalokho, umsebenzi kancane ngokusebenzisa swing ngamunye, ngoba ngangesaba ukuthi bazophendula uzizwa kanjani imisebenzi kwemisipha. Qeda Amazing ilula ezinhle kakhulu, kodwa umsebenzi omuhle kakhulu. Lie emhlane wakho, imilenze ibheke emadolweni. Manje thatha imbongolo njengoba eliphezulu ngangokunokwenzeka, bese cwilisa. Ungakhohlwa yokwelula imisipha izibunu ngangokunokwenzeka. Ukuthola enze izikhathi 20 futhi kancane kancane ukufinyelela 100.

Yenza le umzimba izikhathi 2-3 ngeliviki emaminithi la amabili amathathu. Ngenxa yalokho, ngo-ngenyanga uzobona ukuthi kuningi kangakanani osekushintshile pop laphetha kanye some. Okubaluleke kakhulu - ungawulahli ukuqeqeshwa, futhi ngenxa yalokho uzoba imbongolo enhle kakhulu - njengoba nut.