Ijimu ingase ivalwe, kodwa usengakwazi ukuhambisa umzimba wakho! Joyina umqeqeshi wokufaneleka Jeremy Park kanye nethi In The Know for an ukuzivocavoca ekhaya lokho kuzokwenza inhliziyo yakho iphampe futhi ube nomjuluko undiza egumbini lakho lokuhlala - ingasaphathwa, yenza imisipha yakho ikhululeke futhi iqine.
Ama-glute akho (okubizwa nangokuthi imisipha ku-butt yakho) ayiqembu lemisipha elikhulu futhi elinamandla kunawo wonke emzimbeni wakho futhi asetshenziselwa yonke into, kusukela ekumeni kuya phambili. Zisiza futhi ukulawula izinqulu zakho, zihlale zixega futhi i-pelvis yakho iqinile.
Kungakhathaliseki ukuthi yimuphi umdlalo noma umsebenzi wansuku zonke owenzayo, amandla amahle abalulekile ekukhuthazeleni, amandla, nokuvimbela ubuhlungu, uJordan Metzl, M.D., udokotela wezemidlalo yezemidlalo eNew York City utshele. Impilo Yamadoda .
Futhi, njengoba zinkulu kakhulu, ukuzivivinya kungasiza ukwandisa izinga lakho le-metabolic noma i-metabolism, okuyisilinganiso samakholori owashisayo ngenkathi uphumule (njengalapho usofeni ubukele i-Netflix).
Kunezindlela eziningi zokusebenzisa ama-glutes, kodwa lezi zinhlobo ezinhlanu zama-squats ziyisiqalo esimangalisayo sempango enamandla, enamandla kakhulu futhi eqinile.
1. I-Pulse Squats (amasethi ama-4, imizuzwana engama-30)
Gcina izinyawo zakho ngaphansi kwezinqulu zakho, goba phansi endaweni ye-squat bese ushayela phezulu naphansi ngaphandle kokuma ngokugcwele.
2. I-Single Leg Chair Squats (amasethi ama-4, ama-reps ayi-12)
Uzodinga isihlalo noma usofa kulokhu. Ubhalansisa ngonyawo olulodwa, hlala phansi esihlalweni bese usukuma uhlehla ngaphandle kokuthi olunye unyawo luthinte phansi. Yenza izikhathi ezingu-12 emlenzeni ngamunye, izikhathi ezine.
3. I-Wide Squat Jump (amasethi ama-3, ama-reps ayi-15)
Gcina izinyawo zakho zibanzi, izinzwane zibheke ngaphandle kancane namadolo phezu kwezinzwane, squat phansi futhi ugxume phezulu. Lapho usemoyeni, shaya izinyawo zakho ndawonye bese ubuyela emuva ku-squat ebanzi.
4. I-Lateral Squat (amasethi ama-3, ama-reps ayi-12)
Gcoba izinyawo zakho ububanzi bese uphonsa ku-squat ngakolunye uhlangothi, ugcine umlenze ohlukile uqondile phansi futhi phansi kwakho emuva. Shintsha izinhlangothi ngokuphindaphinda okungu-12 bese uphinda izikhathi ezimbili ngaphezulu.
5. Hlukanisa ama-Squat Pulses (amasethi ama-3, ama-reps ayi-12)
Beka unyawo olulodwa ngaphambi kwakho kanye nolunye ngemuva kwakho ukuze wenze iphaphu ne-pulse. Yenza lokhu izikhathi ezingu-12 ohlangothini ngalunye, bese uphinda izikhathi ezimbili ezengeziwe.
Uma usijabulele lesi sihloko, ungase futhi ujabulele ukufunda mayelana nokuthi ungayithola kuphi imishini yokufaneleka okulula ukuyisebenzisela ukuzwa ukusha ekhaya .
