Sei zvinobudirira kupomba ari glutes kumba

Zvinosuruvarisa hunhu akarayira kuti munhukadzi magaro asingatani mafuta muviri. Kana musingadi kuteerera gluteal nzvimbo uye kutanga muna kuyaruka, kwete kuti vadzidzise gluteal tsandanyama, zvino unogona zvishoma nezvishoma kurasikirwa elasticity, runako uye kukwezva zvikuru akanaka chikamu munhukadzi muviri.

Cellulite, yakabuda pamusoro magaro ari muduku ari mumakore mashoma kuva nechinetso chakakomba. Zvakaoma kubvisa. Pasina rinokosha yakatarwa kurovedza uye kudya kwakakodzera nomugumisiroi hazvizoitiki. Unogona kuita zvaunodya, kufamba zvakanyanya, kudzivisa zvinokangaidza, kunoshanyira runako Salons, asi chete kunowedzera kurovedza muviri kunoita kurovedza akasimba uye Taut magaro.

Vanobudirira muviri nokuti kurovedza gluteal tsandanyama kunopfuura zvakakwana. Munhu wose anogona kusarudza pachavo chaizvo magadzirirwo kuti zvichaita nezvaanoda yake. Vamwe vanhu vanoda kuita pamba, vamwe vanosarudza kushandisa kana kuchovha kufurwa nemhepo, uye mumwe inoita yokurovedza muviri kana gym zvakaoma. Chero nzvimbo idzi unogona kuita zviitwa pamusoro buttock tsandanyama.

The chete uye huru mamiriro - kusungika tsandanyama vari magaro. Chimbofunga zvishomanana muviri pamusoro buttock tsandanyama, izvo zvinogona kuitwa pamusha:

1. The kwokutanga nzvimbo - nokuiswa imwe Kumbofungatira cheya (.. Couch bhenji, cheya, etc.), dumbu pasi, iyo chiuno uye makumbo dembu. Makumbo zvishoma nezvishoma kusimudzwa. Maoko vanofanira kuchengeta kumucheto rutsigiro. Kutaura pamusoro, unofanira ruoko pamusoro buttock tsandanyama uye ugare panzvimbo ino nokuda masekonzi mashoma. Uchisiya makumbo, havafaniri kubata pasi, uye zviri nani kutanga chiitwa zvakare. sangano kwakadaro kunoita kuti panguva kupomba tsandanyama ari shure.

2. Standing ose mana ne musana ako, kuita rave Anoita uye gumbo zvinomutsa rutsoka kuruboshwe, ipapo chaipo. Mach - hwakakungwa ibvi gumbo ukazvikudza, simuka - ngaatarire gumbo rinobuda.

3. squat kumusumudza mberi uye dumbbells (tsvimbo, mapurasitiki bhodhoro nemvura), nepo musana akasungwa kururamiswa. The weighting mumiriri iri mumaoko, Rinoburukira kumativi, kana iri pamapfudzi pamwero.

4. Nhema kumusana kwako, maoko pana kunhivi dzenyu. The chiuno rwakasimudzwa pamusoro pfungwa, sungisa kuti gluteal tsandanyama kuti vaviri mumasekonzi. Zvadaro enda pasi magaro, asi isingatsiki pasi.

5. Kunyepa rumwe rutivi, kuti aite rimwe famba nenzira panguva necheparutivi rworwendo 70. Kuti omesa pachiitwa ichi, unogona kushandisa weighting, achimubvisa pamusoro neketani.

6. Ndakagara pasi "mu Turkish" (chanza rakaiswa pamabvi), kufamba rave muviri uremu iri rimwe dama, ipapo mumwe. Panyaya iyi, maoko vanofanira kusika nemishonga. Kwakadaro kuzunungusa yaakaita sandara musana akakwevera nesusu.

7. Ndakagara pasi, zvinofanira rave kuzununguswa magaro, vachifambira mberi panguva, uye ipapo shure. Nokuita sangano iri, unofanira kuisa maoko ako shure musoro wako uye ramba musana twasu.

Mumitambo zvivako uye gyms akagadza zvakasiyana-siyana gym michina uye nenhumbi. Kazhinji, masangano aya ruzivo Varayiridzi nounyanzvi inotiudzei sei kupomba ari glutes zvakanaka uye usefully.