3 butt maekisesaizi kuita kuti butt yako itaridzike zvirinani

Pa Skincare.com, ganda handicho chete chinhu chatinoda kuti tirambe tiri muchimiro chakakwana. Kubva pakudya kwakaringana kwakapfuma mune superfoods, kuomesa uye kusimudzira tsandanyama dzedu, hutano uye kusimba zviri padivi neanodiwa eganda rekuchengetedza ganda uye chikafu - kunyanya sezvo kudikitira kunogona kubatsira ganda nekudzora kushushikana kwepfungwa uye nekusimudzira kurara kwakanaka. Mberi, tichagovera matatu glute maekisesaizi akacheneswa neshamwari yedu, mudzidzisi wega Brianna Sky kubva @BSKYFITNESSkusimbisa, kuomesa uye toni kutaridzika kwemagaro edu.

KUSVIRA NEKURUDZIRA YEBHATI

Glute kick lunges haingogone kushanda chete mhasuru dzako dzekumusana, asiwo kusimbisa mhasuru dzako dzegumbo! Kuti uite glute kick lunge, svetukira kumberi negumbo rako rekurudyi kusvika ibvi rako raita kona ye90 ° - ita shuwa kuti ibvi rako rakabatana nepamusoro petsoka yako semabvi anogona kukuvadza muviri wako - kotamisa gumbo rako rekuruboshwe pasi nguva imwe chete (sezvinoita neruzevha). Ipapo simudza tsoka yako yekuruboshwe kubva pasi uye sunda kumashure. Dzokorora kufamba uku gumi nemana dzimwe nguva, uye ipapo shandura makumbo. Ita matatu matatu egumi neshanu reps pagumbo (makumi matatu akazara) uye iva nechokwadi chekuzorora / kuzorora kwemvura pakati peseti. 

SUMO squats

Kufanana ne squats zvekufungidzira, sumo squats - inononoka - verenga: yakawedzera kuwedzeredza - plie-senge squats inogona kunanga zvidya zvekunze, quads, uye glutes. Kuita sumo squat, mira netsoka dzako dzakafara zvishoma pane hip-width zvakaparadzana uye nongedzera zvigunwe zvako kunze. Maoko ako akagumbatira pamberi pechipfuva chako, zembera mberi zvishoma uye zvishoma nezvishoma uchigwedeka pasi kusvikira mabvi ako aita kona ye90°. Zvino simuka zvishoma nezvishoma wosvina magaro ako kumusoro usati watsikitsira pasi zvakare. Dzokorora kufamba uku kane gumi nemana usati wambozorora mumvura uye wozorora kwemasekonzi makumi matatu. Kana zororo rapera, ita mamwe maviri seti gumi neshanu sumo squats.

Glute zambuko pagumbo rimwe

Sezvakaita glute facelift, glute mabhiriji inzira yakanaka yekushanda glutes yako uye kusimudza uye toni yako glutes. Zvakafanana nematanho egumbo rimwe chete, gumbo rimwe chete glute bhiriji rinogona kunanga zvese kurudyi uye kuruboshwe rwemuviri uchishandisa huremu hwemuviri wese - mune mamwe mazwi: gumbo rimwe chete glute zambuko rinogona kunetsa. Kuti uite bhiriji regumbo rimwe chete, tanga nekurara nemanhede nemaoko ako pamativi ako uye uchikotama mabvi ako uchikwira kumusoro, sepamufananidzo uri pamusoro. Zvadaro simudza gumbo rako rekuruboshwe kubva pasi uye ururamise. Paunenge wava munzvimbo iyi, simudza chiuno chako uye simudza chigaro kumusoro uye pasi. Dzokorora chiitiko ichi gumi nemana dzimwe nguva usati waenda kune gumbo rekurudyi. Mushure mekunge mapedza seti yenyu yekutanga, mbozororai mumvura musati madzokera muchisharo uye moita mamwe maviri maviri enguva gumi neshanu pagumbo rimwe nerimwe (makumi matatu pamwe chete).

Chinyorwa cheMhariri: Mushure mekurovedza muviri, iva nechokwadi chekugeza ganda rako nemuchenesi werudzi rweganda rako kubva kumusoro kusvika kutsoka, wozoisa moisturizer uye muviri lotion. Uye zvechokwadi, kana uri kurovedza muviri kunze, ita shuwa kuti wakapfeka Broad Spectrum SPF yemakumi matatu kana kupfuura!

ICYMI:

Chikamu I: 3 maekisesaizi emaoko akasimba uye anoyevedza

Chikamu II: 3 maekisesaizi emakumbo kuita kuti makumbo ako ataridzike 

Chikamu IV: 3 maekisesaizi akareruka kune yakasimba musimboti 

Chikamu V: Maekisesaizi epamba kumusana kubatsira kuvandudza chimiro