Ukusebenzisa ama-glutes akho kulula kakhulu. Kumele uhambise imilenze yakho, yingakho ukuhamba kwanele, kepha uma ufuna ushintsho olukhulu kule ngxenye yomzimba wakho kudingeka okuthile okuningiliziwe.
Ukuzivocavoca okulandelayo kwe-cardio yikho okukhomba ngempumelelo kakhulu i-butt yakho, futhi ukubukeka kwazo kungashintsha kakhulu emasontweni ambalwa uma kwenziwa njalo.
I-Remo
Kunokuthambekela kokucabanga ukuthi imishini yokugwedla isetshenziselwa kuphela ukusebenzisa izingalo nokunye okuncane, kepha akukho okuqhubekayo eqinisweni. Uma unaka, uzokubona lokho ukuqala unhlangothi ngalunye lomugqa kudinga ukuthi siyicindezele kakhulu imilenze yethu. Ukunyakaza okufana ne-squat kwakha futhi kuthinte ama-glutes, kanye namahlombe, izingalo, imilenze, i-abs, nomhlane.
Iphinde iqinise ukusebenza kwenhliziyo futhi yenyuse ukukhuthazela. Ngokuzayo lapho umbona ejimini, cabanga ngazo zonke lezi zinzuzo, ezimenza abe ngumlingani omkhulu wokuthuthukisa ukubukeka kwezinqa ezinhlayiyeni, kanye nomshini ophelele wokuqina kunabo bonke, ngokuvamile.
Bicicleta
Imfihlo yebhayisikili lokuzivocavoca ukusisiza sisebenze kahle ama-glutes ethu ukubeka inhloso lapho sihamba ngenyawo. Gxila emzamweni wakho okhalweni lwakho naku-butt ephansi. Indlela engcono yokukwenza ukunyathela okuhleli phansi ukumelana okuphezulu. Shintsha lezo zigaba ezifunayo ngezithambile. Futhi khumbula ukukhama kahle ama-glutes akho ngokushaya unyawo ngalunye ukuze uthole imiphumela engcono futhi esheshayo.