Indlela ukumpompa ngempumelelo glutes ekhaya

Ngeshwa, nemvelo wakhipha isinqumo sokuthi izibunu zesifazane othambekele yamafutha amaningi emzimbeni. Uma ungenalo unake endaweni gluteal futhi, kusukela ngo-usakhula, hhayi ukuze aqeqeshe imisipha gluteal ke ungakwazi kancane kancane kuyaqina, ubuhle kanye ukukhanga ingxenye enhle kakhulu umzimba female.

Cellulite, eyabonakala ezinqeni esemncane eminyakeni embalwa kuyinkinga enkulu. Kunzima ukuqeda. Ngaphandle isethi okhethekile ukuzilolonga kanye efanele yokudla effect ngeke kwenzeke. Ungakhawulela ekudleni kwakho, ukuhambisa ngaphezulu, gwema nezimo ezicindezelayo, ukuvakashela beauty salon, kodwa nokunyakazisa umzimba sithuthukiswe ikhuthaza ukuqeqeshwa ngokuqinile nezinqe iqine.

umzimba Ngempumelelo sokuqeqesha imisipha gluteal kwanela. Wonke umuntu angaba bazikhethele ncamashi inqubo ukuthi kuyoba ngendlela ethandwa nguye. Abanye abantu bathanda ukwenza ekhaya, abanye abantu bakhetha ukusebenzisa noma ngebhayisikili emoyeni opholile, futhi othile beckons ejimini noma ukuqina eziyinkimbinkimbi. Kunoma zalezi zindawo ungakwazi ukwenza umzimba izicubu buttock.

Okuwukuphela kanye main isimo - esishubile izicubu ezinqeni. Cabangela umzimba ezilula ezimbalwa izicubu buttock, okungase kwenziwe ekhaya:

1. isikhundla sokuqala - nokubeka esihlalweni ukusonga (.. Couch ebhentshini, situlo, njll), isisu phansi, ukhalo nasemilenzeni kumele hang. Imilenze kancane waphakamisa. Hands kumelwe sibambelele emaphethelweni ukwesekwa. Ukufinyelela phezulu, udinga yokwelula imisipha buttock futhi uhlale kule isikhundla imizuzwana embalwa. Yeqa imilenze, akufanele uthinte phansi, futhi kungcono ukuqala umsebenzi futhi. ukunyakaza okunjalo kwenza ukuba kanyekanye ekhiphela up imisipha emuva.

2. Lelimile ezinamaphiko ezihamba ngazo zozine nge emuva zakho ziqonde, enze yanjalo swings nasemlenzeni kuphakamisa unyawo lwesobunxele, bese kwesokudla. Mach - izimisele amadolo umlenze siphakeme, avuke - umlenze ngqo liphuma khona.

3. abelula ezimfushane phambili futhi dumbbells (induku, amabhodlela epulasitiki ogcwele amanzi), kanti ngemuva esiqhutshwa iqonde. I-ejenti silinganiso usezandleni, owehla ezinhlangothini, noma isezingeni ehlombe.

4. Amanga emhlane wakho, Izandla emaceleni yakho. Ukhalo siphakeme kuya phezulu iphuzu, qinisa imisipha gluteal ngoba ambalwa. Bese uya phansi izibunu, kodwa hhayi othinta phansi.

5. Ukulala kwakhe uhlangothi, ukwenza jika ohlangothini i-engela degrees 70. Okwenza ukuba le ndaba, ungase ukusizakala nekulinganiswa, bamqhubela ku iqakala.

6. ikhwele phansi "e-Turkish" (entendeni ukubeka ngamadolo), ukuhambisa yanjalo esisindo ivuliwe eyodwa esihlathini ke omunye. Kulokhu, ezandleni udinga ukudala ukumelana. Okunjalo Rocking enziwe emuva flat futhi udonse esiswini.

7. ikhwele phansi, kufanele yanjalo wathutha izibunu, liqhubekela phambili ngesikhathi esifanayo, bese emuva. Ngokwenza lokhu ukunyakaza, udinga ukubeka izandla zakho ngemuva ikhanda lakho futhi ugodle zakho ziqonde.

Kwezemidlalo izakhiwo kanye ukuzivocavoca efakwe ezihlukahlukene ukuqina imishini kanye izesekeli. Njengomthetho, lezi zikhungo abafundisi abangomakad 'ebona ngokuphumelelayo ukusitshela ukuthi ekhiphela up the glutes kahle futhi ngempumelelo.