Ukuzivocavoca okuhle kakhulu kokusebenzisa ama-glutes akho ekhaya

Ukuvivinya izinqe

Lapho ufuna ukuqala ukuthambisa umzimba wakho, imilenze nezinqe yizindawo ezibaluleke kakhulu ngokujwayelekile. Ikakhulukazi manje lokho Ukusebenza ngocingo nobunzima bokuphuma kudale ukudilika ngendlela esivivinya ngayo umzimba. Kepha manje yisikhathi sokubumba umzimba futhi ngenxa yesimo esesike sabhekana naso, sifunde ukukwenza ekhaya ngendlela enethezekile.

Inkinga ukuthi ukungaguquguquki akulula neze, noma kungaphansi uma kungekho mibandela yangaphandle njengokukhokha imali yokuzivocavoca. Ngakho-ke, kufanele ucabange kahle ukuthi ziyini izinhloso zakho bese uzibekela inselelo efinyelelekayo ukuze ukwazi ukubona imiphumela. Thola izivivinyo ezifanele kakhulu kuwe, funda ukuzenza kahle futhi ubangenise enkambisweni yakho ukuqeqeshwa ukukhombisa izinqe ezinamathoni amahle nezichaziwe.

Ukuzivocavoca ukusebenza ama-glutes ekhaya

Izinqe ezinqeni

Indlela yokuphila yokuhlala phansi iba nomthelela omubi emzimbeni jikelele ikakhulukazi kuma-glute. Lapho uhlezi isikhathi eside, amafutha aqoqeka ezinqeni. Futhi, uma ungenakho nokudla okuhle, ama-capsules amafutha akhiwa aphenduka abe yi-cellulite. Ngakho-ke, kubaluleke kakhulu ukulwa namahora wokusebenza uhleli nawo ukuzivocavoca ukuqinisa, ithoni futhi uchaze izinqa, njengalezi esikushiya ngokulandelayo.

Izinqe ezinqeni

Lokhu kuvivinya kubhekwa njengokuhamba phambili kokuthambisa imilenze nezinqe. Yize kubonakala kulula, njengoba ukuphindaphindwa kwenziwa, kuzoba nzima ukuqhubeka. Cabanga ngomgomo wakho ngenkathi wenza ukuvivinya umzimba futhi uzoyibona ngokushesha imiphumela.

Ukuze wenze izingquza ezinqeni kufanele uzibeke endaweni yokugcwala, okungukuthi, ngezinyawo zakho ezifanayo nokuma. Lapho uyehla ukuyokwenza isikwele kufanele ubuyise isinqe sakho emuva, ngenkathi ugoba amadolo akho kuze kube yilapho amathanga akho ehambelana naphansi. Qala ngama-reps ayi-12 ezinsukwini ezimbalwa zokuqala bese usebenza ngendlela yakho uze ufike ku-15 lapho ukwazi kahle ukuzivocavoca umzimba.

Jump squat

Olunye uhlobo lwesikwati esilungele ukusebenza i-glutes, kanye nemilenze kanye nomzimba wonke. Ukwenza ukuzivocavoca kufanele ungene endaweni yokuqala ye-squat. Lapho uqeda ukugoba izinkalo zakho namadolo, thatha ukugxuma ukubuyela endaweni yokuqala. Mhlaba ngamadolo bese uphinda, uqale nge-reps engu-7 kusethi ngayinye futhi ukhule njengoba uthola isimo.

Ukukhahlela imbongolo

I-lunge yangemuva yama-glutes

Igama lokuzivocavoca liyachaza impela, ngoba limayelana nokukhahlela emuva njengoba imbongolo ingenza ukukhahlela. Yize kubonakala kuhlekisa, kuwukuzivocavoca okuhle kakhulu ukusebenza izinqe ekhaya, ngaphandle kwanoma yiziphi izinto zokwakha nangomzamo obekezelekayo. Ngena kumata phansi, ukuphumula emadolweni nasezintendeni zezandla.

Phonsa umlenze wakho emuva bese uwubamba endaweni engama-90 degree, uphakamise ngokucophelela uze udlule okhalweni, uqaphele ukuthi i-gluteus iqala ukusebenza kanjani. Phinda ukunyakaza ngaphandle kokuvumela idolo lakho lithinte phansi lapho ufika endaweni yokuphumula. Yenza ama-reps ayi-10 emlenzeni ngamunye, ukhuphuke njengoba uthola isimo futhi wazi kahle ukuzivocavoca umzimba.

Gwema ukuhlala phansi

Lokhu kuzivocavoca umzimba ukusebenzisa i-glutes yakho ekhaya kungabizi kakhulu futhi kulula ukukwenza uma ukukwenza ngokungaguquguquki. Kepha emgwaqeni ungasebenzisa futhi le ngxenye yomzimba ngendlela elula kakhulu, uhambe kakhulu ngangokunokwenzeka futhi noma nini lapho unethuba, khuphuka izitebhisi ngababili, ngoba kuwumsebenzi ophelele wokubumba izinqe.

Uma kufanele uchithe amahora amaningi uhleli ngomsebenzi, izifundo noma nganoma yisiphi isizathu, kufanele wazi ukuthi izinqe zakho zizothinteka kakhulu emzimbeni wakho wonke. Ngakho-ke kufanele ubasebenzele ngobuqotho ukugwema imiphumela yalezo zidingo. Ngaphezu kokuzivocavoca ukuze usebenzise ama-glutes akho, qiniseka ukuthatha okungenani amalitha amabili wamanzi ngosuku, udle ukudla okunothe kwe-fiber futhi ugweme ukudla okucutshungulwa nge-ultra ngoba nakanjani bazohlala kuleyo ngxenye enhle yomzimba.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.