Ma 20-Minute Pilates Workout Omwe Amatulutsa Ulemerero Wanu Monga Wopenga

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Sinthani kuwonongeka kwa "ofesi mbuyo" powapatsa ma glit TLC ena ndi Pilates. Chizoloŵezi ichi chidzalimbitsa ma hamstrings olimba ndi glutes olimba omwe mwakhalapo tsiku lonse. (Onani: Kodi Kukhala Kwa Nthawi Yaitali Kwenikweni Kumasokoneza Bulu Lako?)

Chifukwa chiyani ndizofunika kwambiri: Ma glutes ndi gulu lalikulu la minofu m'thupi, lomwe lili ndi minofu itatu yosiyana: gluteus minimus, medius, ndi maximus. Pafupifupi kuyenda kulikonse kwakumunsi komwe mumapanga kumafunikira kuyambitsa-zomwe zimatanthauzanso kuti ali olimba, ma calories omwe mumawotcha pakupuma (sitingatsutse izi!). Kuphatikiza apo, kulimbitsa ma glute anu kumatha kuthandizira kukonza mawonekedwe anu ndikupangitsa kuti chilichonse chikhale chosavuta, ngakhale mutakhala, mukuyenda, kapena mukugudubuza matayala.

Pilates ndiye njira yabwino yochepetsera kugwirira ntchito miyendo ndi chiuno, pamwamba mpaka pansi, ndipo kulimbitsa thupi kumeneku kumakhudza maziko onse m'mphindi 20 zokha. Mudzapititsa patsogolo ntchito zanu zolimbitsa thupi kwinaku mukudziteteza ku zovulala. (Yesani Vutoli la Masiku 30 la Squat Limene Lidzasinthira Tako Lanu.)

Lottie Murphy wa Grokker akutengani kupyola izi kuti mukweze matako anu ndikulimbitsa ma glute anu mbali zonse. Gwirani mphasa ndikuyamba. (Mukufuna zambiri? Yesani Zochita Zolimbitsa Thupi 6 Zomwe Zimachita Zodabwitsa.)

https://grokker.com/fitness/video/pilates-for-the-butt-and-lower-body/5600403820e0acf860af35a5

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