Izinqe ezi-3 ukwenza isinqe sakho sibukeke kangcono

Kwa-Skincare.com, isikhumba akusona ukuphela kwento esifuna ukuyigcina sisesimweni esihle. Kusukela ekudleni okunomsoco okucebile ku-superfoods, kuya ekuqiniseni nasekuqiniseni imisipha yethu, impilo nokuqina kuyalingana nemithetho yethu yokunakekelwa kwesikhumba kanye nokudla esikuthandayo - ikakhulukazi njengoba ukujuluka kungazuzisa isikhumba ngokukhulula ukucindezeleka kwengqondo nokukhuthaza ukulala kahle ebusuku. Ngaphambili, sizokwabelana ngezivivinyo ezintathu ze-glute ezikhethwe umngane wethu, umqeqeshi womuntu siqu u-Brianna Sky ovela ku-@BSKYFITNESSukuqinisa, ukuqinisa futhi iphimbo ukubukeka izinqe zethu.

ISIDLA SESIBILI ESINYE ISINQUMO SESIZINDINI

I-Glute kick lunges ayikwazi nje ukusebenza imisipha yakho yangemuva, kodwa futhi iqinisa imisipha yakho yemilenze! Ukuze wenze i-glute kick lunge, jikijela phambili ngomlenze wakho wesokudla kuze kube yilapho idolo lakho lenza i-engeli engu-90° - qiniseka ukuthi idolo lakho lihambisana nendawo engaphezulu yonyawo lwakho njengoba iphaphu ledolo lingalimaza umzimba wakho - gobisa umlenze wakho wesobunxele phansi ngesikhathi esifanayo (njengephaphu elivamile). Bese uphakamisa unyawo lwakho lwesobunxele phansi bese uhlehla. Phinda lokhu kunyakaza izikhathi eziyishumi nane ngaphezulu, bese ushintsha imilenze. Yenza amasethi amathathu okuphindaphinda okuyishumi nanhlanu emlenzeni ngamunye (inani elingamashumi amathathu) futhi uqiniseke ukuthi uphumula/ukuphumula amanzi phakathi kwamasethi. 

I-SUMO squats

Njengama-squats ashukumisayo, ama-sumo squats - kancane - funda: kunehaba kakhulu - ama-plie-like squats angakhomba amathanga angaphandle, ama-quads, nama-glutes. Ukuze wenze i-sumo squat, yima izinyawo zakho zivuleke kancane kunobubanzi be-hip bese ukhomba izinzwane zakho ngaphandle. Ngezandla zakho ubambene phambi kwesifuba sakho, ncika phambili kancane bese ugoqa kancane kuze kube yilapho amadolo akho akhe i-engeli engu-90°. Manje sukuma kancane bese ucindezela izinqe zakho phezulu ngaphambi kokuqothuka futhi. Phinda lokhu kunyakaza izikhathi eziyishumi nane ngaphezulu ngaphambi kokuthatha ikhefu emanzini futhi uphumule imizuzwana engamashumi amathathu. Lapho ikhefu seliphelile, yenza amanye amasethi amabili e-sumo squats ayishumi nanhlanu.

Ibhuloho le-Glute emlenzeni owodwa

Njenge-glute facelift, amabhuloho e-glute ayindlela enhle yokusebenza i-glutes yakho futhi uphakamise futhi uphakamise i-glutes yakho. Okufana nokuma komlenze owodwa, ibhuloho le-glute leg single lingakwazi ukukhomba kokubili ohlangothini lwesokudla nolwesobunxele lomzimba lisebenzisa isisindo somzimba wonke - ngamanye amazwi: ibhuloho elilodwa le-glute lomlenze lingaba inselele kakhulu. Ukuze wenze ibhuloho le-glute elinomlenze owodwa, qala ngokulala ngomhlane izingalo zakho emaceleni bese ugoba amadolo akho ubheke phezulu, njengasesithombeni esingenhla. Bese uphakamisa umlenze wakho wesokunxele phansi bese uwuqondisa. Uma ukulesi sikhundla, phakamisa izinqe zakho bese uphakamisa isihlalo phezulu naphansi. Phinda lo msebenzi izikhathi eziyishumi nane ngaphezulu ngaphambi kokudlulela emlenzeni wesokudla. Ngemva kokuba usuqede isethi yakho yokuqala, thatha ikhefu elifushane emanzini ngaphambi kokuba ubuyele esihlalweni bese wenza amasethi amabili ngaphezulu izikhathi eziyishumi nanhlanu emlenzeni ngamunye (amashumi amathathu esewonke).

Inothi loMhleli: Ngemva kokujima, qiniseka ukuthi ugeza isikhumba sakho ngesihlanzi sohlobo oluthile lwesikhumba sakho kusukela ekhanda kuye ozwaneni, bese ugcoba okokuthambisa kanye nokuthambisa umzimba. Futhi-ke, uma uzivocavoca ngaphandle, qiniseka ukuthi ugqoke i-Broad Spectrum SPF engu-30 noma ngaphezulu!

I-ICYMI:

Ingxenye I: Izivivinyo ezi-3 zezingalo eziqinile nezihehayo

Ingxenye II: Ukuzivocavoca kwemilenze emi-3 ukwenza imilenze yakho ibukeke ithonisiwe 

Ingxenye IV: Izivivinyo ezi-3 ezilula zomgogodla oqinile 

Ingxenye V: Izivivinyo zasekhaya zomhlane ukusiza ukuthuthukisa ukuma