Zochita zolimbitsa thupi zitatu zokweza matako

Zamkati

• Chitani 1 - Bridge
• Chititsani 2 - Squat pasadakhale
• Chitani zolimbitsa 3 - 3

Zochita izi za 3 zokweza matako zitha kuchitidwa kunyumba, kukhala zabwino kulimbitsa ma glute, kumenya cellulite ndikusintha mizere ya thupi.

Zochita izi za glutes zimawonetsedwanso ngati kufooka kwa minofu m'derali, komwe kumatha kuwononga chiuno, mawondo ndi akakolo chifukwa chazipangidwe.

Njira yabwino yolimbitsira minofu yanu ndiyo kuchita masewera olimbitsa thupi, monga kuyenda pamchenga wofewa, kupalasa njinga ndi ma rollerblading, mwachitsanzo, chifukwa dera lino likalimbikitsidwa, zotsatira zake zimakhala zabwino.

Zochita 3 zolimbitsa glutes, zomwe zingachitike kunyumba, ndi:

Chitani 1 - Bridge

Pazochitikazi muyenera kugona pansi, nkhope, mawondo, kusunga mapazi anu ndikukweza torso yanu, ndikupanga mlatho, monga zikuwonetsedwa pachithunzichi. Chitani seti zitatu zobwereza zisanu ndi zitatu.

Chititsani 2 - Squat pasadakhale

Pochita izi, muyenera kuyika manja anu m'chiuno, kutenga sitepe yayikulu kutsogolo ndikugwada bondo lomwe lili kutsogolo, monga zikuwonetsedwera pachithunzichi, kusamala kuti musamayende bwino komanso musakhudze bondo lina pansi. Chitani seti zitatu zobwereza zisanu ndi zitatu ndi mwendo uliwonse.

Chitani zolimbitsa 3 - 3

Pochita izi, muyenera kuyimirira pansi ndi zothandizira zitatu ndikukweza mwendo umodzi, ngati kuti mukukankha m'mwamba. Kuti zolimbitsa thupi zitheke, mutha kuvala 1 kg kapena kuposa.

Zochita zina zazikuluzikulu zomwe muyenera kuchita kunyumba ndikukweza ma glute anu ndikukwera masitepe kwa mphindi 10 motsatizana, kukwera masitepe awiri nthawi imodzi, kapena kukwera benchi kapena mpando wokwera masentimita 20, pogwiritsa ntchito mwendo umodzi ndikukhazikika kumbuyo. Pochita izi, muyenera kubwereza maulendo atatu obwereza ndi mwendo uliwonse.

Cholingacho chikangokhala zokongoletsa, wophunzitsa masewera olimbitsa thupi amatha kuwonetsa masewera olimbitsa thupi omwe angachitike mu masewera olimbitsa thupi.

Onani zomwe muyenera kudya kuti muwonjezere zomwe mumakonda muvidiyoyi ndi katswiri wazakudya Tatiana Zanin: