Yaya za a yi famfo da buttocks na mako guda?

Duk da cewa mutane suna samun sauki kuma mafi kyau a wajen magance wasanni da al'amura na kiwon lafiya, har yanzu masu horarwa suna yin tambayoyi game da yadda za a kwashe motoci a cikin mako ɗaya ko kuma yadda za su rasa nauyin nauyi kawai a cikin kwallo, da dai sauransu. Babu amsoshin wadannan tambayoyi: zuwa don samar da ƙwayar tsoka, kwana bakwai ba a isa ba, kuma asarar asalin gida ba zai yiwu ba - kowane mutum zai rasa nauyi gaba ɗaya, kuma ba a cikin wani ɓangare na jiki ba. Game da yadda zaku iya kwantar da kyau, za a tattauna wannan labarin.

Yaya sauri da sauri don kwantar da buttocks?

Mutane da yawa sunyi imanin cewa, don samun sakamako mai sauri, ya isa yin aiki a kowace rana. Duk da haka, wannan ba haka bane. Domin matsakaicin iyakacin sakamakon shine dole ya bi irin waɗannan ka'idoji:

1. Daidaita abincinku - kawar da gari da mai dadi, ƙara cuku gida, nama, kifi, madara da kayayyakin kiwo, cuku da qwai. Ba tare da isasshen furotin ba, ba za a iya karfafa tsokoki ba.
2. Ana gudanar da horo a sau uku a mako, kuma cikakke, zuwa gajiyar wahala, ba kasa da minti 40 ba.
3. A dukkanin aikace-aikace, yi amfani da mafi girman nauyin nauyi a gare ku - dace da nauyin dumbbells ko bar ya zama kamar 6 - 12 kg.

Nan da nan ya kamata a ambata, "da sauri" game da gina ƙwayar tsoka - wannan daga watanni 3 ko fiye. Ko shakka, ƙwayoyin za su ƙara ƙarfafawa kuma suna kallo sosai, amma sakamakon gaske zai bayyana cikin kimanin watanni shida - a shekara. Ka kafa kanka don dogon lokaci kuma kada ka yi imani da maganganun da tsokoki zasu iya bayyana a jikinka a cikin 'yan kwanaki.

Hanyar da ya fi gaggawa don tsayar da buttocks

Don haka, bari mu dubi ayyukan da aka gane a matsayin mafi mahimmanci a cikin zayyana kyakkyawan buttocks:

1. Squats tare da dumbbells tare da retraction na buttocks baya, 3 sets na 15 sau.
2. Squats "Plie" ko "Sanya" tare da kafafu da aka watsar da shi, sau uku na sau 15.
3. Gyara kafaɗɗen kafa daga "a duk hudu" matsayi, 3 sets na 15 sau.
4. Gyara durƙusa gwiwa a cikin gwiwa daga "a duk hudu" matsayi, 3 sets na 15 sau.
5. Daga matsayi na "kwance a kan baya tare da gwiwoyi" rabuwa da buttocks daga bene - na farko tare da gwiwoyi baya, to, tare da masu rage. A cikakke, 2 hanyoyi ne sau 15 a cikin wannan kuma a cikin wani version.
6. Aiki a cikin simintin Smith, jigon 3 na sau 15.
7. Aiki a cikin na'ura na Gakka, sau 3 na sau 15.
8. Rikicin gargajiya da dumbbells, 3 hanyoyi 15 sau.
9. Rahotanni mai zurfi tare da dumbbells, 3 samfu na sau 15.
10. Samun kafa kafar a cikin na'urar simintin gyare-gyare, 4 samfu na sau 12 a kowace kafa.
11. Daga cikin waɗannan darussan a kowane motsa jiki ya kamata ya dauki akalla rabin. Da karin aiki ka yi aiki da tsokoki, da sauri za ka ga sakamakon.