Iyo gym inogona kuvharwa, asi iwe unogona kuita kuti muviri wako ufambe! Join fitness murairidzi Jeremy Park uye In The Know for an kurovedza muviri kumba izvo zvinozoita kuti mwoyo wako upombe uye uve dikita richibhururuka muimba yako yekutandarira - tisingarevi, ita kuti tsandanyama dzako dzive dzakasimba uye dzakasimba.
Glutes yako (aka mhasuru dziri mubhutu rako) iboka remuviri wako rakakura uye rine simba zvakanyanya uye rinoshandiswa pane zvese, kubva pakusimuka kuenda kumberi. Ivo zvakare vanobatsira kudzora mahudyu ako, achivachengeta akasununguka uye pelvis yako yakagadzikana.
Hazvina mhosva kuti ndeupi mutambo kana chiitiko chezuva nezuva chauri kuita, yakanaka glute simba rakakosha pakutsungirira, simba, uye kudzivirira kurwadziwa, Jordan Metzl, MD, chiremba wezvemitambo muNew York City akaudza. Utano hwevarume .
Uye, nekuti iwo akakura kwazvo, kuvarovedzera kunogona kubatsira wedzera metabolic yako rate kana metabolism, inova kuyerwa kwemakoriyumu aunopisa uchizorora (senge iwe uri pamubhedha uchiona Netflix).
Kune matani enzira dzekushanda ma glutes, asi aya marudzi mashanu e squats anotanga anoshamisa kune akasimba, ane simba uye akasimba zvakapambwa.
1. Pulse Squats (4 seti, masekondi makumi matatu)
Chengetedza tsoka dzako pasi pehudyu dzako, kotama uchidzika munzvimbo ye squat wobva wapuruzira kumusoro uye pasi usina kunyatsomira.
2. Single Leg Chair Squats (4 seti, 12 reps)
Iwe unozoda chigaro kana sofa kune iyi. Kuenzanisa netsoka imwe, gara pasi pachigaro uye umire shure pasina imwe tsoka inobata pasi. Ita 12 reps pagumbo rimwe nerimwe, kana.
3. Wide Squat Jumps (3 seti, 15 reps)
Chengeta tsoka dzako dzakafara, zvigunwe zvakatarisa kunze zvishoma uye mabvi pamusoro pezvigunwe, squat pasi uye svetuka kumusoro. Paunenge uri mumhepo, rova tsoka dzako pamwe chete uye udzoke zvakare mune yakakura squat.
4. Lateral Squat (3 seti, gumi nemaviri reps)
Tambanudza tsoka dzako zvakafara uye udonhe mu squat kune rumwe rutivi, kuchengetedza gumbo rakatarisana rakananga pasi uye pasi rako kumashure. Mamwe mativi e12 reps uye dzokorora kaviri dzimwe nguva.
5. Split Squat Pulses (3 seti, gumi nemaviri reps)
Isa tsoka imwe pamberi pako uye imwe kumashure kwako kuti uite lunge uye pulse. Ita izvi ka12 kune rumwe rutivi, wozodzokorora kaviri zvakare.
Kana wanakidzwa nechinyorwa ichi, unogona zvakare kunakidzwa nekuverenga nezve kwaungawane zviri nyore kushandisa midziyo yekusimbisa muviri yekunzwa kutsva kumba.
