Indlela ngempumelelo ukumpompa i glutes ekhaya

Ngelishwa, uhlobo wayalela ukuba ezimpundu ababhinqileyo lula ukuba amafutha emzimbeni. Ukuba akuyihlawuli ingqalelo kwindawo gluteal kunye, ekuqaleni lokufikisa, ukuba kuqeqeshwe izihlunu gluteal, ngoko unga ngokuthe ngamandla okubuyela kwimo, ubuhle nomtsalane nakwezona nxalenye entle yomzimba ababhinqileyo.

Cellulite, owayebonakele ezinqeni eselula kwiminyaka embalwa zibe yingxaki enkulu. Kunzima ukuba balahle. Ngaphandle iseti ekhethekileyo olulandelenayo kunye yokudla effect eyiyo ayisayi kubakho. Unganciphisa otya ngayo, anyakaze, izimo ndixinezeleke kakhulu, ukuba atyelele zokuzilungisa, kodwa umsebenzi komzimba eyomeleziweyo kuphela ikhuthaza uqeqesho ngokuqinileyo kunye neempundu uqhuba.

Imisebenzi olusebenzayo ukuqeqesha izihlunu gluteal kungaphezu ngokwaneleyo. Wonke Ungakhetha ngokwabo kanye ubuchule oya kuba ethandwa nguye. Abanye abantu bayathanda ukuba bakwenze ekhaya, abanye bakhetha ukusebenzisa okanye ibhayisikile ngumoya, yaye umntu iyakhweba ejimini okanye ukufaneleka ezintsonkothileyo. Kuyo nayiphi na yezi ndawo uyakwazi ukwenza umthambo kwi izihlunu ezinqeni.

Ekuphela kunye nemeko engundoqo - ukuqina izihlunu kwi ezimpundu. Cinga esebenzisa ezimbalwa ezilula kwi izihlunu ezinqeni, nto ingenziwa ekhaya:

1. Le ndawo yokuqala - ngokubekwa kwisitulo yokusonga (.. Couch esitulweni, isitulo, njalo-njalo), isisu phantsi, isinqe kunye nemilenze bamele baluxhome. Imilenze kancinci waphakamisa. Izandla kufuneka ukubambelela elunxwemeni inkxaso. Ukufikelela phezulu, kufuneka olule izihlunu ezinqeni aze ahlale kule ndawo imizuzwana embalwa. Ekususeni imilenze, kufuneka bangayichukumisi emgangathweni, kwaye kubhetele ukuqala umsebenzi kwakhona. Loo mbutho ulolo hlobo ikuvumela ukuba ngaxeshanye ukumpompa up izihlunu emqolo.

2. esiSigxina zonke ezihamba kunye umva wakho, wenze khosi evuna nomlenze kuphakamisa unyawo ekhohlo, ndoya ekunene. Ahisamaki - bent amadolo umlenze uphakanyiselwa phezulu, suka - umlenze ngqo liphume.

3. obuchwepheshe ukuhlamba phambili kunye dumbbells (intonga, iibhotile zeplastiki ezaliswe ngamanzi), lo gama i-back ebanjwe ngqo. I-arhente weighting na izandla, wehla phezu emacaleni, okanye kwinqanaba egxalabeni.

4. Lala ngomqolo yakho, iingalo emacaleni enu. Isinqe uphakanyiselwa encotsheni ngongoma, qinisa izihlunu gluteal ukuba isibini lemizuzwana. Emva koko uye phantsi ngeempundu, kodwa nti emgangathweni.

5. Ukulala icala, ukwenza ujingi kweli cala kwi-engile degrees 70. Ukuze nzima lo msebenzi, ungakwazi basebenzisa umlinganiselo, amtyhalela phezu neqatha.

6. ohlala phantsi "in Turkish" (wesundu kwambatha ngamadolo), ukuhamba khosi ubunzima umzimba lo esidleleni enye, ngoko ke omnye. Kulo mzekelo, izandla kufuneka ukudala ukuxhathisa. Ezo ukunyikima ezenziwe emva caba erhola esiswini.

7. ohlala emgangathweni, kufuneka iye yabangela ngeempundu, ihamba phambili ngaxeshanye, waza ke umva. Ngokwenza oku intshukumo, kufuneka ubeke izandla zakho emva intloko yakho uze ugcine tye wakho.

Xa izakhiwo zemidlalo kunye zokwenza umthambo ezifakwe iintlobo kwezixhobo qete kunye nezincedisi. Ngokuqhelekileyo, la maziko Abafundisi abanamava ngobuchule usixelele ukuba yokumpompa njani loo glutes ngokufanelekileyo kwaye akanakusebenzisa.