Indawo ye-buttock ibhekwa njengenkinga enkulu kunazo zonke phakathi kobulili obuhle, njengoba kubhekene nezakhi zofuzo ezibangelwa amafutha amaningi. Ngaphezu kwalokho, imisipha ye-gluteus inkulu, ngakho-ke ungenisa ithoni futhi uzuze ukukhululeka okulula akulula. Kulesi simo, izindlela ezihamba kahle zezinyawo zomzimba zizosiza, okumele kwenziwe njalo, futhi okubaluleke kakhulu, ngokufanelekile. Ukuze uthole imiphumela emihle, ukuqeqeshwa yedwa ngeke kube okwanele, ngoba kubalulekile ukushintshela ekuneni okunempilo .
Izindlela ezinhle kakhulu zezintambo
Ake siqale ngeminye imithetho okufanele ilandelwe ukuze wenze ukusebenza ngokuphumelelayo ngangokunokwenzeka:
- Kudingeka ukudlala imidlalo njalo, okungenani kathathu ngesonto. Kubalulekile ukuqaphela ukuthi imithwalo yansuku zonke nayo ayifuni, ngoba imfucumfucu ye-muscle idinga isikhathi sokuvuselela ngokugcwele, okungenani usuku olulodwa lokuphazanyiswa phakathi kwezikhathi zokuqeqesha kufanele kube.
- Umthwalo kufanele wanda kancane kancane, uvumele imisipha ukuba isetshenziswe. Ngaphandle kwalokhu kuqhubeka, awukwazi ukulinda. Ukwandisa umthwalo ngokukhulisa inani lokuphindaphinda noma ngokusebenzisa isisindo esengeziwe.
- Ukusebenzisa ukuqeqeshwa okungcono kwamazinyo wabesifazane, qiniseka ukukhumbula ukuphefumula okulungile, ngakho umzamo wenziwa ekuphumuleni, nokuphumula - ngokuphefumulelwa. Uma ungalandeli imithetho yokuphefumula , ukuqeqesha ngeke kube usizo.
- Kungcono ukuhlanganisa imithwalo ye-cardio namandla, ezosusa i-cellulite, ukunciphisa ivolumu ne-pump muscle.
Manje sizobe sibheke ngokushesha ukuvivinya okuhle kwamafoloko, ngoba ulwazi lendlela ezosivumela ukuba sithole imiphumela emihle.
- Izikwele . Lokhu kuyisisindo esiyisisekelo esiyisisekelo, ngokuqinisekile okufanele sifakwe ekuqeqeshweni ukupompa izintambo. Kungcono ukukwenza ngesisindo esengeziwe, kulokhu nge-dumbbell, okumele kuthathwe ngezandla zombili. Gcina izinyawo zakho ezingeni lehlombe. Gweba phansi, uphinde ususe isikhumba, bese uyinciphisa kuze kube yilapho amathanga afinyelela phansi. Qiniseka ukuthi amadolo akho awahambanga ngaphezu kwamasokisi akho. Ngemuva kwalokhu, ume kancane, kodwa kungcono ukungagodli ngamadolo ngokuphelele, ugcine umthwalo. Enye indlela - izikwele ze-sito. Umehluko wukuthi imilenze kufanele ibekwe ngokubanzi kunamahlombe kanye namasokisi angaphandle avele ngaphandle.
- Makhi izinyawo . Ukwenza lo msebenzi, hlala kuzo zonke ezine, ubeka izandla zakho ububanzi bamahlombe akho. Thatha unyawo lwakho emuva, wenze u-swing uphakamise phezulu ngangokunokwenzeka, uzama ukufinyelela edilini ngesithende. Kancane kancane ubuyele esimweni sokuqala. Kubalulekile ukuqinisekisa ukuthi ngemuva nangesikhumba akusigobi, futhi umzimba uhlala ungenalutho ukuze umthwalo ungapheli amandla. Yenza lokhu ukuzivocavoca kangcono emadodeni ekhaya lokuqala kuqala, bese umlenze owodwa.
- Ukuhlaselwa kwe-Slanting . Lo msebenzi uhlinzeka umthwalo omuhle emagqabeni nasezintweni. Ukwenza lokhu uzodinga ama-dumbbells. Vuka ngokuqondile, ubeka izandla zakho ububanzi bamahlombe akho. I-Exhaling, yenza amaphaphu, uthathe umlenze owodwa emuva emuva. Yehla phansi ngaphambi kokuba umlenze womlenze wangaphambili ufinyelele phansi. Uma uphumule, buyela esimweni sokuqala.
- I-Deadlift . Uhlu lwezivivinyo ezinhle kakhulu zokwandisa izintambo alukwazi ukufaka phakathi ukubulala okukhishwa ehholo nasekhaya. Thatha izimbongolo ngokuqondile futhi ubeke ububanzi bezinyawo zakho eceleni. Hamba phambili, phakamisa isikhumba phezulu, futhi ubheke phambili. Kunconywa ukuba uguqe kancane amadolo. Lungisa umzimba, bese-ke, uphinde ugobe, uqondise i-pelvis emuva. Yenza konke ngokuhamba kancane, uzama ukuhlukumeza imisipha yakho.