Malo ochitira masewera olimbitsa thupi akhoza kutsekedwa, koma mutha kusuntha thupi lanu! Lowani nawo mlangizi wolimbitsa thupi Jeremy Park ndi Mu Know for an kulimbitsa thupi kunyumba Izi zipangitsa kuti mtima wanu ugwedezeke ndi thukuta likuwuluka m'chipinda chanu chochezera - osatchulapo, limbitsani minofu yanu.
Ma glutes anu (aka minofu m'matako anu) ndi gulu lalikulu la minofu ya thupi lanu ndipo amagwiritsidwa ntchito pa chirichonse, kuyambira kuyimirira kupita patsogolo. Zimathandizanso kuwongolera m'chiuno mwanu, kuwapangitsa kukhala omasuka komanso chiuno chanu chokhazikika.
Ziribe kanthu zamasewera kapena zochitika zatsiku ndi tsiku zomwe mukuchita, kulimba kwamphamvu ndikofunikira kuti mupirire, mphamvu, komanso kupewa zowawa, Jordan Metzl, MD, dokotala wazachipatala ku New York City adauza. Amuna Health .
Ndipo, popeza kuti ndi aakulu kwambiri, kuchita masewera olimbitsa thupi kungathandize onjezerani kuchuluka kwa metabolic kapena kagayidwe kachakudya, komwe ndi kuyeza kwa ma calories omwe mumawotcha mukamapuma (monga mukakhala pabedi kuwonera Netflix).
Pali njira zambiri zogwiritsira ntchito glutes, koma mitundu isanu iyi ya squats ndi chiyambi chodabwitsa cha zofunkha zamphamvu, zamphamvu komanso zolimba.
1. Pulse Squats (4 seti, masekondi 30)
Sungani mapazi anu m'chiuno mwanu, pindani pansi kuti mukhale ndi squat ndikugwedeza mmwamba ndi pansi popanda kuyimirira kwathunthu.
2. Single Leg chair Squats (4 seti, 12 reps)
Mufunika mpando kapena sofa pa izi. Kukhazikika pa phazi limodzi, khalani pansi pampando ndi kuyimirira mmbuyo popanda phazi lina kukhudza pansi. Chitani 12 reps pa mwendo uliwonse, kanayi.
3. Kudumpha Kwakukulu Kwambiri (maseti 3, 15 reps)
Kutalikitsa mapazi anu, zala zokhota kunja pang'ono ndi mawondo pamwamba pa zala, squat pansi ndi kulumpha mmwamba. Mukakhala mumlengalenga, gwedezani mapazi anu pamodzi ndikubwereranso mu squat yaikulu.
4. Lateral Squat (3 seti, 12 reps)
Gwirani mapazi anu mokulirapo ndikugwera mu squat kumbali imodzi, kusunga mwendo wosiyanawo molunjika pansi ndi pansi panu kumbuyo. Mbali zina za 12 reps ndikubwerezanso kawiri.
5. Gawani Mapuleti a Squat (maseti 3, 12 reps)
Ikani phazi limodzi kutsogolo kwanu ndi limodzi kumbuyo kwanu kuti mupume ndi kugunda. Chitani izi ka 12 mbali iliyonse, ndikubwerezanso kawiri.
Ngati mudakonda nkhaniyi, mungasangalalenso kuwerenga za komwe mungapeze zida zolimbitsa thupi zosavuta kugwiritsa ntchito kuti muzimva kutentha kunyumba.
