Indawo yokuzivocavoca inokuba ivaliwe, kodwa usenokwenza umzimba wakho uhambe! Joyina umqeqeshi wokomelela UJeremy Park kunye ne-In The Know ukwenzela i ukuzilolonga ekhaya Oko kuya kwenza intliziyo yakho impompe kwaye ube nokubila okubhabha kwigumbi lakho lokuhlala - ungasathethi ke, yenza izihlunu zakho zibe tone kwaye ziqine.
I-glutes yakho (eyaziwa ngokuba yimisipha kwi-butt yakho) yiqela elikhulu lomzimba wakho kunye nelona linamandla kwaye lisetyenziselwa yonke into, ukusuka ekumeni ukuya phambili. Bakwanceda ukulawula izinqe zakho, uzigcine zikhululekile kwaye i-pelvis yakho izinzile.
Nokuba yeyiphi imidlalo okanye umsebenzi wemihla ngemihla owenzayo, amandla amnandi abalulekile kunyamezelo, amandla, kunye nokuthintela iintlungu, uJordan Metzl, MD, ugqirha wezonyango kwiSixeko saseNew York uxelele. Impilo yamadoda .
Kwaye, ekubeni zikhulu kakhulu, ukuzilolonga kunganceda yongeza isantya sakho semetabolism okanye imetabolism, ewumlinganiselo weekhalori ozitshisayo ngelixa uphumle (njengaxa usesofeni ubukele iNetflix).
Kukho iitoni zeendlela zokusebenza i-glutes, kodwa ezi ntlobo zintlanu ze-squats zisiqalo esimangalisayo kwi-booty eyomeleleyo, enamandla ngakumbi kwaye eqinile.
1. I-Pulse Squats (iiseti ezi-4, imizuzwana engama-30)
Gcina iinyawo zakho phantsi kwesinqe sakho, ugobe phantsi kwindawo ye-squat kwaye emva koko u-pulse up and down ngaphandle kokuma ngokupheleleyo.
2. Ii-squats zesitulo somlenze omnye (iisethi ezi-4, ii-12 reps)
Uya kufuna isitulo okanye isofa kule nto. Ulungelelanisa ngonyawo olunye, hlala phantsi esitulweni uze ubuye umva ngaphandle kokuba olunye unyawo luchukumise umhlaba. Yenza i-12 reps kumlenze ngamnye, amaxesha amane.
3. I-Wide Squat Jumps (iiseti ezi-3, ii-15 reps)
Gcina iinyawo zakho zibanzi, iinzwane zijonge ngaphandle kancinci kunye namadolo phezu kweenzwane, squat phantsi kwaye uxhume phezulu. Xa usemoyeni, betha iinyawo zakho kunye kwaye ubuyele kwi-squat ebanzi.
4. I-Lateral Squat (iiseti ezi-3, ii-reps ezili-12)
Ukusabalalisa iinyawo zakho ngokubanzi kwaye uphonsa kwi-squat kwelinye icala, ugcine umlenze ochasene ngqo phantsi kunye nomzantsi wakho ngasemva. Amacala atshintshanayo kwi-12 reps kwaye uphinde kabini.
5. Ukwahlula i-Squat Pulses (iisethi ezi-3, ii-12 reps)
Beka unyawo olunye phambi kwakho kwaye elinye emva kwakho ukwenza i-lunge kunye ne-pulse. Yenza oku amaxesha ali-12 kwicala ngalinye, uze uphinde kabini.
Ukuba uyonwabele eli nqaku, usenokonwabela ukufunda malunga nokuba ungazifumana phi izixhobo zokuzilolonga ekulula ukuzisebenzisa ukuze uve ukutsha ekhaya.
