3 garo kurovedza muviri kusimudza buti

Zvemukati

• Kuekisesaiza 1 - Zambuko
• Exercise 2 - Squat nekumberi
• Exercise 3 - 3 inotsigira

Aya matatu maekisesaizi ekusimudza buti anogona kuitirwa pamba, kuve mukuru kusimbisa kubwinya, kurwisa cellulite uye kugadzirisa gadziriso yemuviri.

Aya maekisesaizi e glutes anoratidzwawo kana paine kushaya simba kwemhasuru mudunhu rino, izvo zvinogona kukuvadza chiuno, mabvi uye makumbo nekuda kwekuripwa kwechimiro.

Nzira yakanaka yekusimbisa mhasuru yako ndeyekurovedza muviri, senge kufamba pajecha rakapfava, kuchovha bhasikoro uye rollerblading, semuenzaniso, nekuti zvakanyanya nzvimbo ino painosimudzirwa, mhedzisiro yacho ichave iri nani.

3 kurovedza muviri kusimbisa kubwinya, uko kunogona kuitwa pamba, ndeiyi:

Kuekisesaiza 1 - Zambuko

Muchiitiko ichi unofanirwa kurara pasi, kumeso, kukotamisa mabvi ako, kuchengeta tsoka dzako uye kusimudza torso yako, uchigadzira zambuko, sezvakaratidzwa mumufananidzo. Ita matatu seti e8 kudzokorora.

Exercise 2 - Squat nekumberi

Muchiitiko ichi, unofanirwa kuisa maoko ako pachiuno chako, tora nhanho huru kumberi uye kukotamisa ibvi riri kumberi, sezvakaratidzwa mumufananidzo, uchichenjerera kuti usadzikame uye usabata rimwe ibvi pasi. Ita matatu seti e8 anodzokorora negumbo rimwe nerimwe.

Exercise 3 - 3 inotsigira

Muchiitiko ichi, unofanirwa kumira pasi uine zvitsigiso zvitatu nekusimudza gumbo rimwe, sekunge uri kurova kumusoro. Kuti kurovedza muviri kuve nemhedzisiro, unogona kuisa pini ye1 kg kana kupfuura.

Mimwe miitiro mikuru yekudzidzira kumba uye kusimudza glutes ako ari kukwira masitepisi kwemaminitsi gumi akateedzana, kukwira nhanho mbiri panguva, kana kukwira pabhenji kana cheya makumi maviri masendimita kukwirira, uchishandisa gumbo rimwe chete nekuchengeta musana wakamira. Muchiitiko ichi, iwe unofanirwa kuita 3 seti ye8 kudzokorora negumbo rega.

Kana icho chinangwa chiri chega chetsvarakadenga, mudzidzisi wemuviri anogona kuratidza akateedzana akazara ezviitwa zvinogona kuitiswa mune yekurovedza muviri.

Ona zvaunoda kudya kuti uwedzere kubwinya kwako muvhidhiyo neyekudya zvinovaka muviri Tatiana Zanin: