Buttocks and Leg Workout

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Guqula umzimba wakho ophansi ngezinhlelo ezibanzi zokujima ezidizayinelwe ukufaneleka ekhaya. Gcoba ama-glutes, ithoni amathanga, futhi uqinise imilenze ngaphandle kobulungu bejimu.

Qedela isistimu yokuqeqesha:
• Isiqondiso somqeqeshi wokufaneleka komuntu siqu
• Izinqubo zokujima ezenziwe ngokwezifiso
• Imiboniso yokuzivocavoca kwevidiyo
• Amathuluzi okulandelela ukuqhubeka
• Izinhlelo zenselelo zezinsuku ezingama-30
• Ukusekelwa kwansuku zonke kokugqugquzela

Ukuthuthukiswa kwemisipha okuhlosiwe:
- Ukuzivocavoca kokuphakamisa izinqe
- Ukuqinisa i-Quad ne-hamstring
- Ukuzivocavoca kwencazelo yethole
- Ukuqeqeshwa kokuhlanganiswa okubalulekile

Konke okudingekayo ukuze uphumelele: vivinya umzimba ngendlela ehlukahlukene, imiyalelo yefomu efanele, nezinhlelo eziqhubekayo. Yeqa imishini ebizayo nezindleko zokujima ngenkathi uthola imiphumela yobungcweti ekhaya.

Ulungele ukuguqula umzimba wakho ongezansi? Umhlahlandlela wethu ophelele wokujima usiza ukuthi wakhe imilenze eqinile futhi ubaze ama-glutes akho ngokuzivocavoca okusebenzayo kwasekhaya.

Konke ukuzivocavoca kuhlelwe ngokucophelela ukuze kwandiswe imiphumela ngenkathi kungena endleleni yakho yokuphila ematasa. Azikho izinto zokusebenza ezibizayo ezidingekayo - ukuzibophezela kwakho kanye nezinqubo zethu eziqondisiwe.

Lungela ukuguqula umzimba wakho ongezansi ngezinqe ezithuthukisiwe nohlelo lokusebenza lokujima lomlenze! Gcoba ama-glutes akho, qinisa amathanga akho, futhi uchaze amathole akho ngeqoqo lethu elibanzi lokuzivocavoca okufanelana nawe, okuhambisana nemikhuba yomuntu siqu kanye nezifundo zevidiyo, Kusukela kumaseshini alungele abaqalayo kuya ezinseleleni ezithuthukile, uhlelo lwethu lokusebenza luvumelana nezidingo zakho, luqinisekisa uhambo oluqhubekayo noluzuzisayo lokufaneleka.

Izwa amandla okuzivocavoca okuqondisiwe okuqinisa izinqe zakho, kuqinise ama-quad nama-hamstrings, futhi kuchaze amathole akho. Finyelela umzimba ophansi othonisiwe futhi oqoshiwe ngezinqe zethu kanye nohlelo lokusebenza lokujima lomlenze. Uhlelo lwethu lokusebenza lunezinhlobonhlobo zezindlela zokujima ukuze liqondise ama-glutes akho, ama-hamstrings, ama-quads, nemisipha yamathole. Uzothola nezinhlelo zokujima ezenziwe ngezifiso ezifanele wonke umuntu.

Ama-buttocks asebenza izinsuku ezingu-7 ekhaya
Uhlelo lwethu lwezinsuku eziyisi-7 lokujima izinqe luhlanganisa ukusquats, ibhuloho elithambile, ukuhlala phezulu, ukujima kwe-burpee, njll. Sinezivivinyo zabesifazane zokwehlisa isisindo kanye nomzimba ogcwele ohlanganisa amathanga, i-booty, nemilenze. Ungakwazi ukweqa ijimu futhi wenze lezi zivivinyo ekhaya. Uhlelo lokusebenza lunokuzivocavoca kwemilenze okukhethekile kwabesifazane nabesilisa abanomqeqeshi wokuqina. Inselele abangani bakho ngohlelo lokuzivocavoca lwezinsuku ezingama-30 olunikezwe kuhlelo lokusebenza lokujima izinqe.

Ukujima kwezinqe zansuku zonke ukuze uphakamise izinqe zakho
Thola izinqe ezinkudlwana nezinqulu ezithonisiwe ngeviki. Ukuzivocavoca kwethu kwesisindo kuzokusiza ukuthi uthole umzimba oyimodeli ngokuqinisa izinqe namathanga akho. Ungakhetha umqeqeshi wokufaneleka komuntu siqu ongakuqeqesha ukuthi uphakamise i-booty futhi wakhe i-abs. Sizokusiza ukuthi uthole izinqe ezinkulu neziyindilinga ngokuzivocavoca okulula komgogodla kanye ne-gluten. Ungahlala ungaphandle kwejimu futhi ungabi namsebenzi wokuzilolonga ekhaya. Uhlelo lokusebenza lokuzivocavoca izinqe lunohlelo lokuzivocavoca kwesisu lokwakha i-abs.

Ukuzivocavoca kwemilenze kwabesilisa nabesifazane
Yenza umsebenzi womlenze ekhaya ngaphandle kwemishini. Yakha imilenze emikhudlwana ngokushesha ngokuqeqeshwa kwama-squats kanye nokuzivocavoca kwe-dumbbell. Uhlelo lokusebenza lokuzivocavoca umlenze lunokuzivocavoca ukwenza usuku lwakho lomlenze lube mnandi. Sinohlelo oluzinikele lwezinsuku ezingama-30 lokujima kweLeg kwabesifazane lomsipha wethole lesifazane.

Umqeqeshi womuntu siqu wokufaneleka ukuze akuqeqeshe
Ungaba nomqeqeshi womuntu siqu ovela kuhlelo lokusebenza lwezinqe nomlenze wokujima. Qala ukwenza izivivinyo zomlenze wezinsuku eziyi-7 ekhaya ngaphandle kwemishini. Qondisa izinqe namathanga akho ngokujima okulula nokuphumelelayo kwe-booty kuhlelo lokusebenza lokuzivivinya izinqe. Umqeqeshi wakho wokufaneleka uzokusiza uqedele inselele yokujima izinqe izinsuku ezingu-7 futhi wakhe umzimba wesifazane ofanele.

Hlanganyela nathi futhi uqale inselele yokufaneleka ngohlelo lokujima umlenze wezinsuku ezingu-30 ohlelweni lokusebenza lokuvivinya umlenze.