Strong thighs, ike mara mma

Mara mma nwanyi hip mgbe niile dọtara uche nke ndị mmadụ gburugburu. Women nke afọ niile na-achọ nwere tightened ọgụgụ, karịsịa ụkwụ na ike.

Strong hip, mara mma na gịrịgịrị ụkwụ - a bụ n'ụzọ bụ isi n'ihi mgbe ọzụzụ.

Iji nweta ezi mmetụta nke mpụga tupu ị malite a na klas, mkpa ka ị na-amụ ọrụ nke ụkwụ uru na ike, ị na-ahụ otú mmegharị ha na-aka.

Kwa ụbọchị, ụkwụ na ike na-etinye aka na-ahụ ọrụ nke onye na enye aka ime ka dị iche iche mmegharị. Dị ka ihe atụ, ọ na-eje ije, na-arịgo steepụ, bilie si ya oche na ẹsụhọde ya.

Irè ọzụzụ-agụnye iji ihe karịa ọnụ ọgụgụ nke muscle emep uta eri. Iji mee nke a, mkpa ka ị mara ebe ha bụ ndị na otú iji ha n'ụzọ dị irè ọzụzụ. Mara mma na apata na ike - n'ihi mmega.

Ọdịdị nke ahụ gluteal uru

The gluteal uru bụ uru nke ala N'ịdị ọkiké (n'èzí otu).

Large gluteal muscle yiri a diamond. Ọ bụ a Ntụ ma dị ike, oké ruo 2-3 cm. Nke a muscle na-agụnye idozi kpebisiri toso, gbatịrị hip, n'otu oge atụgharị ya nime.

Gluteus medius muscle dị n'okpuru gluteus Maximus, yiri a triangle. Ọ bụ oké ekele abụọ n'ígwé nke muscle emep uta eri.

Gluteus minimus muscle na udi bụ yiri ka nkezi, ma ọ bụ ọtụtụ thinner.

Ma uru na-aka na obo ụkwụ. The n'ihu osisi rụzie ma uru bugharia apata n'ime, azụ - outwards. Ọnụ na gluteus Maximus isonye na ndọtị nke ogwe.

Cellulite na ụkwụ. Mara mma ike ole na ole arụsi

Ka iwelie mma na udi nke ụkwụ na ike, ka tufuo Cellulite, e nwere ọtụtụ nhọrọ. The ụzọ kasị mma ka ịhazie ọgụgụ - bụ mmega.

The omume, metụtara ụkwụ uru na ike, melite Akwara ụda. Mmega 3-5 ugboro n'izu ga-ekwe ka a ọnwa na-ahụ ihe na mirror mbụ, na ọ bụ ihe kwesịrị ekwesị na ebughibu n'úkwù, mara mma na ike ike.

Irè omume ụkwụ uru na ike

Ndị kasị dị irè omume maka ọzụzụ - isi. Ha na-ekere òkè n'ọrụ nke ọtụtụ dị iche iche nke uru ahụ. Tụkwasị na nke a na omume nwere ike dịpụrụ adịpụ, ebe naanị gluteus uru na-arụ ọrụ.

squats

Nke a mmega nwere ike mere n'ụlọ ma ọ bụ na mgbatị. Amalite ọnọdụ - guzo, ụkwụ na obosara nke pelvis, ụkwụ mkpịsị ụkwụ na-atụ anya, aka n'isi, elbows - na aka. Na eloda gị mkpa iji nwayọọ nwayọọ na-amalite na-ada, mgbe idebe gị azụ ọtọ. Gị na ikpere kwesịrị ịnọgide n'elu ụkwụ, pelvis retracted.

Down ala dị mkpa na gị na apata dịkarịa ala yiri ka n'ala. Ọ dị mkpa ka ị na-isi ogologo, anya-eduzi na-atụ.

Gburu ikpere n'ala na-elo laghachi ya n'ọnọdụ mbụ.

Igosi 20-30 repetitions maka 2-3 tent.

Na ihe omume a, i nwere ike na-arụ ọrụ na-enweghị ọzọ ibu arọ, na-agbakwunye ọ bụla ụdi mgbatị reps. ngwa ngwa - ọsọ nke ogbugbu.

Nke a mmega ga-enyere bibie Cellulite na ikesiike apata. Mara mma ụkwụ na ya.

lunges

The mmega amalite si na otu amalite ọnọdụ dị ka gara aga otu (i nwere ike na-etinye aka gị na belt).

Idebe anya n'etiti ụkwụ, gị mkpa iji a nzọụkwụ na-atụ na-ada n'ime ndị dị otú ahụ a na steeti na ụkwụ apata, nke guzo n'ihu, ẹbiet n'ala. Na nke a, ikpere nke ụkwụ na-ekwesịghị ịgbanwee mkpịsị ụkwụ nke ụkwụ. N'etiti femur na adị ka okporo ụkwụ nke ụkwụ abụọ kwesịrị banyere 90 degrees.

Lunges kacha mma ime otu otu onye maka otu ụkwụ anụ nke 10-20 repetitions, 2-3 tent. Ọ bụrụ na tupu bụ ike ịrụ, ọ bụ ike na-a nzọụkwụ azụ. Eloda ime na njedebe nke nzọụkwụ, elo - laghachi ya n'ọnọdụ mbụ.

Ekele abụọ ndị a rigorous mmega mara mma nwanyi thighs na ike ga-tightened.

Ụkwụ inwego acha ọkụ na forearms

Ya n'ala na-forearms, elo mee ngwa ngwa lifts ụkwụ ruo a ọnọdụ ebe apata na azụ ga-na otu akara. Ekwela ka ije na n'úkwù. The sock ụkwụ na-atụ ala, ikiri ụkwụ - na n'uko. Igosi 20 repetitions na onye ọ bụla ụkwụ maka 2-3 tent na.

Eweli ụkwụ dina n'akụkụ

Dina n'akụkụ ya, ahụ na ụkwụ - otu akara. Lower ogwe n'okpuru isi-ya, na elu aka - n'ihu n'ala, ọ na-enyere ịnọgide na-enwe nguzozi. Na-elo, igosi upgrades ụkwụ - 20 reps na 2-3 tent, mere nwayọọ nwayọọ.

All omume i nwere ike amalite na-eme ka 1 obibia, nke nta nke nta nsogbu ibu na n'úkwù. Mara mma ụkwụ na ike tightened - nke a bụ n'ihi, nke ị ga-nweta.