Zochita 3 za butt kuti matako anu aziwoneka bwino

Ku Skincare.com, khungu sizinthu zokhazo zomwe tikufuna kuti zizikhala zowoneka bwino. Kuyambira kudya zakudya zopatsa thanzi zokhala ndi zakudya zapamwamba kwambiri mpaka kumangiriza ndi kulimbitsa minofu yathu, thanzi lathu komanso kulimbitsa thupi zimayenderana ndi zomwe timakonda kwambiri zosamalira khungu - makamaka popeza kutuluka thukuta kungapindulitse khungu pochepetsa kupsinjika kwamalingaliro ndikulimbikitsa kugona bwino. Patsogolo, tigawana masewera atatu a glute okonzedwa ndi bwenzi lathu, wophunzitsa payekha Brianna Sky wa @BSKYFITNESSkulimbitsa, kumangitsa ndi kumveketsa maonekedwe a matako athu.

KUKHALA NDI GLUTE KICKS

Glute kickback mapapo sangangogwira ntchito minofu yakumbuyo, komanso kulimbitsa minofu ya miyendo yanu! Kuti muchite glute kickback lung, pindani kutsogolo ndi mwendo wanu wakumanja mpaka bondo lanu lipanga ngodya ya 90 ° - onetsetsani kuti bondo lanu likugwirizana ndi pamwamba pa phazi lanu, chifukwa kugwedeza bondo kungayambitse kuvulaza thupi lanu - pindani kumanzere kwanu. mwendo pansi nthawi yomweyo (monga ndi mapapu abwinobwino). Kenako kwezani phazi lanu lakumanzere pansi ndikukankhira mmbuyo. Bwerezani kusuntha uku kakhumi ndi zinai kenaka sinthani miyendo. Chitani ma seti atatu obwereza khumi ndi asanu pa mwendo uliwonse (makumi atatu onse) ndipo onetsetsani kuti mukupumula / kupuma kwamadzi pakati pa seti. 

Masewera a SUMO

Monga ma pulse squats, ma squats a sumo amachedwa pang'onopang'ono-werengani: mokokomeza kwambiri-ngati ma squats omwe amatha kulunjika ntchafu zakunja, quads, ndi glutes. Kuti muchite sumo squat, imirirani ndi mapazi anu otalikirana pang'ono kusiyana ndi m'lifupi mwa chiuno ndipo zala zanu zala zakunja. Ndi manja ogwirana kutsogolo kwa chifuwa chanu, pendekerani patsogolo pang'ono ndikugwada pansi pang'onopang'ono mpaka mawondo anu apanga ngodya ya 90 °. Tsopano imirirani pang'onopang'ono ndikufinya matako anu pamwamba musanagwetsenso pansi. Bwerezani kusunthaku kakhumi ndi zinai musanapume madzi ndikupumula kwa masekondi makumi atatu. Nthawi yopuma ikatha, chitani ma seti ena awiri a sumo squats khumi ndi zisanu.

Glute mlatho pa mwendo umodzi

Mofanana ndi matako a nkhopelift, milatho ya glute ndi njira yabwino yogwiritsira ntchito glutes ndi kukweza ndi kutulutsa minofu yanu ya gluteal. Zofanana ndi zoyimira mwendo umodzi, kuchita mlatho wa glute wa mwendo umodzi ukhoza kulunjika kumanja ndi kumanzere kwa thupi pogwiritsa ntchito kulemera kwa thupi lonse-mwa kuyankhula kwina: mlatho wa glute wa mwendo umodzi ukhoza kukhala wovuta kwambiri. Kuti mupange mlatho wa glute wa mwendo umodzi, yambani ndikugona chagada mikono yanu m'mbali mwanu ndipo mawondo anu akuweramira m'mwamba, monga chithunzi pamwambapa. Kenako kwezani mwendo wanu wakumanzere pansi ndikuwongola. Mukakhala pamalo amenewa, kwezani chiuno chanu ndikusuntha mpando mmwamba ndi pansi. Bwerezaninso izi kakhumi ndi zinai musanayambe kupita ku mwendo wanu wakumanja. Mukamaliza seti yanu yoyamba, pumirani pang'ono m'madzi musanabwererenso m'chishalo ndikuchitanso seti ziwiri zobwereza khumi ndi zisanu pa mwendo uliwonse (kwa makumi atatu).

Chidziwitso cha Mkonzi: Mukamaliza kulimbitsa thupi, onetsetsani kuti mwatsuka khungu lanu ndi zotsuka zamtundu wa khungu kuchokera kumutu mpaka kumapazi, ndikutsatiridwa ndi moisturizer ndi mafuta odzola. Ndipo, ngati mukuchita masewera olimbitsa thupi kunja, onetsetsani kuti mwavala SPF yochuluka ya 30 kapena kuposerapo!

ICYMI:

Gawo I: Zolimbitsa thupi 3 za manja amphamvu komanso achigololo

Gawo II: Zochita zolimbitsa thupi 3 kuti miyendo yanu iwoneke bwino 

Gawo IV: Zochita Zosavuta 3 Zolimbitsa Thupi Lamphamvu 

Gawo V: Zolimbitsa Thupi Zobwerera Kunyumba Kuti Mukhale Bwino Kwambiri