Buttocks and Leg Workout

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

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 ezithuthukisiwe, uhlelo lwethu lokusebenza luvumelana nezidingo zakho, luqinisekisa ukuqina okuthuthukayo nokunomvuzo. uhambo. Vula amandla akho aphelele, landelela inqubekelaphambili yakho, futhi ukhulule ukuzethemba okuza nomzimba ophansi onethoni, nonomona.

Siyajabula ukukusiza ufinyelele imigomo yakho yokufaneleka yango-2024! Izici ezingeziwe ezifana nokuzivocavoca okusha kwe-HIIT glute, izinqubo zemilenze ye-pilates, ukujima okungenalutho, i-kettlebell nokuqeqeshwa kwebhendi yokumelana. Funda ifomu elifanele kanye nezindlela zakamuva zokuphakamisa izinqe. Khetha ezinhlelweni ezingaphezu kuka-100 zomzimba ophansi. Landelela inqubekelaphambili. Hlala ukhuthazekile unyaka wonke ngokuqukethwe komqeqeshi okusha. Thola imilenze nezinqe ozifunayo, sikubekele!

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. Ungakwazi futhi ukulandelela ukuqhubeka kwakho, futhi uhlale ukhuthazekile ohambweni lwakho lokufaneleka.

Ingabe ufuna uhlelo olusebenzayo lokujima izinqe? Bese usendaweni efanele. Ungasijoyina futhi uqale umsebenzi wakho wokuzivivinya ngomqeqeshi womuntu siqu wokufaneleka. Sinokuzivocavoca kwezinqe kanye nokuzivocavoca kwemilenze ekhaya kokubili abesilisa nabesifazane. Uhlelo lwethu lokusebenzisa izinto zokusebenza likuvumela ukuthi uzwise umzimba wakho ngokuzivocavoca kwasekhaya.

Ngohlelo lwethu lokusebenza, ungafinyelela izinhlobonhlobo zokuzivocavoca okuhlosiwe kwemilenze nezinqe, okuhlanganisa ukuvivinya umzimba kwe-glute, ukuvivinya umzimba kwethanga, nokuzivocavoca kwesisindo somzimba. Uhlelo lwethu lokusebenza luhlanganisa nokujima ijimu, izinqubo zokujima, nesiqondiso somqeqeshi womuntu siqu ukuze sikusize uhlale usendleleni futhi ufinyelele imigomo yakho yokufaneleka. Noma ngabe ufuna ukwenza ithoni yomzimba wakho ophansi noma umane uthuthukise izinga lakho lokuqina, uhlelo lwethu lokusebenza lunakho konke okudingayo ukuze uphumelele.

Ama-buttocks asebenza izinsuku ezingu-7 ekhaya
Uhlelo lwethu lwezinsuku ezingu-7 lokuzilolonga izinqe luhlanganisa i-squats, i-glute bridge, ukuhlala phezulu, ukujima kwe-burpee, njll. Sinokuzivocavoca kwabesifazane ukuze unciphise umzimba kanye nethoni yomzimba 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 lokuzivivinya komlenze 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. Yakha i-booty enkulu nemisipha yemilenze eqinile ngohlelo lwethu lokusebenza lokuvivinya izinqe nemilenze.