Squats no glutes, hana i ka maikai hoki!

Ua Ua lōʻihi, ua hoikeia mai i kekahi o ka loa waha-pawai kino māhele i manaoia e ia wahine ka kīkala. Pehea e hana i kēia hapa o ka kino oi kohu kūpono, a ua lilo ia i kou "Kahiāuli Ho'ā"? Squats no glutes, lunges, moe - ka hoʻokō 'ana i kā lākou ka pololei, hooko i pono e lawe mai i ka makemake hopena, i ka mea, e nani kou hoki, a me ka laholio.

Na pomaikai o ka hoʻokō 'ana i ka gluteal nāʻiʻo

Ma waho aʻeo ia e hooikaika ana i na nāʻiʻo i loko o ke kino, e hoʻoikaika 'ana i ke koko holo i loko o ka pelvic nā loko, e alakai ana i ka mahuahua ma ka ili elasticity. Hoʻokō i squats, e hooikaika i ka pelvic nāʻiʻo, hoʻi, a me nā wāwae abdominals, a e kōkua i loaʻa iā maikai kulou.

Squats no na lākou kīkala mea he maikai laʻau heluna cardio, no ka mea, e hana kino me nā paona, ia mea pono, e hoʻokiʻekiʻe hoʻi i ka ke kaupaonaʻana o kou mau kino. E like me ka hopena, i ke kino no ka glutes kōkua hooikaika i ka pono kino.

Paha ma ka hoʻohana 'ana i hoʻokō' ana

Squats no na lākou kīkala, ua manaoia e ia i ka loa hanohano kino no keia Muscle pae. Ka mea, e kōkua e hoʻonui i ka lākou kīkala, e haawi ia lakou i kohoʻia, a ano maoli. Aia nō kekahi nuances o keia hookoikoi.

- Inā 'oe makemake e hoonui i ka buke a me ka haawi aku i ka convexity e laweʻia aʻela pelvis iloko squats like haʻahaʻa i hiki, kokoke e noho ana ma luna o kou mau kuʻekuʻe wāwae.

- Inā ua lawa ka buke o ke kīkala, akā, ka mea, ua koi 'ia e haawi ia i ka puakai palapala, E e hana squats no laila, i ka uha ma ka lalo wahi ia laua i ke kahua, a kuli ke kulou aku i 90 degere.

- E mālama i kou mau kuʻekuʻe ma luna o ka papahele - hiki ke seriously poino!

- Ma hope o kēlā me kēia mana hoʻokokoke mai, hana kona kino: e kōkua ka mea hou e kū ai i ka makemake hopena, a pale aku e hiki poino.

- Mai Mai lena hoʻi ma ua noho-ae la, e hana ana me ka paona oi loa aku hoi ia, no ka mea, e hiki iki i ka spine.

A i ka hoʻokō 'ana

1. panina kino no keia hapa o ke kino i squats no glutes. Ka mea hoʻomanaʻo na rula no ka manaʻo o kēia uprazhneniyaesche mai kula. Ka mea, e ku mai pololei, mau wāwae ma ke kaʻawale, a ma lalo i ke kino iho, anuenue i kou mau kuli, a malama ana i kou hoʻi pololei. Oe ke complicate i ka hoʻokō ', lalau luluu kaumaha. Kēia paha ia i ka hoino aku, kau ma luna o nā poʻohiwi a me dumbbells. Ma ka hale 'oe ke hoʻohana na huewai ili piha i ka wai a me ke one.

2. An hana hoihoi 'hoounauna, a me ka nui loa e ka hōʻoi' ole wale na nāʻiʻo o nā lākou kīkala, akā, i ke ki kala, hana like penei: ka mea, ua koi 'ia e moe ma ka papahele, anuenue i kou wāwae i ke kuli, i ka wa o ka lua, e huki like pololei. E ho'āʻo e hoʻopā aku i ka iho o ke alo aku wāwae a hiki i ka papahele no ka pololei kau ana me kona mau wawae. Ma hope o 10 repetitions hooko i ka mea o ka lua o ka wāwae.

3. Na pono ai ho'āhewa wale. Like squats no glutes, ka mea hiki ke hana ia me ka keu kaumaha, a me ka ia. E no i koe i mua, a kūlou iho i mua i ke kuli alo aku i 90 degere. Ka lua o ka wāwae, ho'āʻo i ke hoopa aku i ke kahua hahi. Hope 8-10 Rep, e hana i ka ia me ka mea'ē aʻe wāwae.

Ma waho aʻeo ia aʻo, he mea hiki, e kiʻi i ka hana o kona kikala iloko o maʻamau nō kāua na anuunuu. E ho'āʻo i ka straighten me na kuli i kekahi i kā mākou e haawe i wale i ka gluteus, akā, i nā nāʻiʻo o ka uha.