Kuva nembongoro dzakawanda sei

Budirira a hombe uye toned mbongoro Icho chinangwa chakajairika kune vanhu vazhinji vanotarisa kuvandudza chimiro chavo chemuviri. Kana iwe uchitsvaga nzira dzekuita vane mbongoro dzakawanda asi hauzive pekutangira, wasvika panzvimbo chaipo. Muchikamu chino, tichakupa mamwe akapusa uye anoshanda mazano ekugadzira uye toni yako glutes. Iwe unozodzidza nezve chaiwo maekisesaizi, madyiro uye mamwe matipi anobatsira ekuita mbongoro zvawagara uchida. Verenga kuti uone kuti ungashandura sei butt yako uye unzwe uine chivimbo pamusoro pechitarisiko chako!

- Nhanho nhanho ➡️ Maitiro ekuve neakawanda mbongoro

Kuva nembongoro dzakawanda sei

• Ita maexercises chaiwo: Kuti ugadzire mhasuru dze gluteal, zvakakosha kuita maekisesaizi akadai se squats, mapapu, anofa uye anosimudza hudyu. Aya maekisesaizi achakubatsira iwe toni uye kuwedzera saizi ye glutes yako.
• Sanganisira uremu muzviitwa zvako: Kuti uwane mhedzisiro inokurumidza, wedzera huremu kune yako glute maekisesaizi. Iwe unogona kushandisa uremu, mabhendi ekupikisa, kana michina yekurovedza muviri kuwedzera kuramba uye kupikisa tsandanyama dzako.
• Chengetedza kudya kwakakwana: Kudya kunoita basa rakakosha mukukura kwemhasuru. Iva nechokwadi chekuisa mapuroteni, makabhohaidhireti akaomarara, mafuta ane hutano, uye miriwo mukudya kwako kuti upe tsandanyama dzako chikafu chavanoda kuti vakure.
• Usaregeredza kuzorora: Zororo rakakosha sekurovedza muviri. Ita shuwa kuti unowana kurara kwakakwana uye kubvumira tsandanyama dzako kuti dzidzoke pakati pezvirongwa zvekudzidzisa.
• Consistency ndiyo yakakosha: Kuti uone mhedzisiro yakakosha, zvakakosha kuti uenderane nekushanda kwako uye madyiro ako. Usaore mwoyo kana shanduko dzisina kukurumidza, kufambira mberi kunotora nguva uye kuzvipira.

Q&A

1. Ndingawedzera sei saizi yebutt rangu?

1. Ita maekisesaizi akanangana neglute, senge squats, mapapu, uye anofa.
2. Tevera kudya kwakapfuma muprotein nemacarbohydrates.
3. Sanganisira uremu hwemuviri uye mamwe maekisesaizi ekurema kuwedzera tsandanyama.

2. Zvinoita here kukudza matako pasina kuvhiyiwa?

1. Ehe, zvinokwanisika kukudza matako ako kuburikidza neakananga maekisesaizi uye nekudya kwakaringana.
2. Kuwedzera mhasuru misa mu glutes inogona kuwanikwa kuburikidza nekugara uye kudzidziswa kwakakwana.
3. Kushandisa uremu hwekuwedzera mukurovedza muviri kunogona kukurudzira kukura kwegluteal.

3. Ndeapi maekisesaizi akanakisa ekuwedzera ukuru hwemagaro?

1. Squats
2. Matanho
3. Kurema kwakafa
4. Kubwinya bhiriji
5. glute kick

4. Zvakakosha here kushandisa zviyereso kugadzira glutes?

1. Hazvina kunyanya kudiwa, asi kushandiswa kwezviyereso kunogona kukurumidza kukura kwemhasuru mune glutes.
2. Dumbbells inopa kuwedzera kupikisa kwemhasuru, izvo zvinogona kuguma nekukurumidza uye zvakanyanya kushanda glute kukura.
3. Kushandisa uremu mukurovedza muviri senge squats uye deadlifts zvinogona kuwedzera kusimba uye kukurudzira kwekukura kwemhasuru.

5. Ndezvipi zvekudya zvinokurudzira kukura kwemagadziko?

1. Zvokudya zvine mapuroteni, zvakadai sehuku, turkey, hove, uye mazai.
2. Makabhohaidhiretsi akaomarara, akadai semupunga, pasta yegorosi, uye mbatatisi.
3. Mafuta ane hutano, akadai seavocado, nzungu uye mafuta omuorivhi.

6. Zvinotora nguva yakadii kuona maresults mumagaro?

1. Migumisiro inogona kusiyana, asi kuvandudzwa kwakakosha kunowanzoonekwa mukati me4 kusvika kumavhiki masere nekudzidziswa kunoenderana uye kudya kwakakodzera.
2. Kusagadzikana uye kushivirira ndizvo zvakakosha pakuona mhedzisiro mukukura kwegluteal.
3. Kutevera chirongwa chakakodzera chekudzidziswa uye chirongwa chekudya kunogona kukurumidzira iyo glute yekuvandudza maitiro.

7. Zvinoita here kuridza matako pasina kuwedzera saizi yawo?

1. Ehe, zvinogoneka kukwidza glutes yako pasina kuwedzera saizi yavo.
2. Bodyweight kuramba maexercises anogona kubatsira toni tsandanyama pasina kukurudzira kuwedzera kukuru kwehukuru.
3. Kuita maekisesaizi etoning, akadai sehudyu inosimudza uye butt kicks, inogona kubatsira kuvandudza chimiro uye kusimba kwemagadziko ako.

8. Ndezvipi zvikanganiso zvandinofanira kudzivisa kana ndichiedza kukudziridza glutes?

1. Fungidzira kuti maekisesaizi emwoyo chete anokwana kukudziridza glutes.
2. Kwete kuterera kune chaiyo hunyanzvi uye fomu paunenge uchiita glute maekisesaizi.
3. Kusatevedzera kudya kwakakwana kwakapfuma mumapuroteni nemacarbohydrates kukurudzira kukura kwemhasuru mumagaro.

9. Chii chakakosha che genetics mukukura kwe glutes?

1. Genetics inoita basa rakakosha muchimiro nekukura kwemagaro emunhu wega wega.
2. Vamwe vanhu vanogona kunge vaine genetic predisposition yekugadzira matako akakura kana anotsanangurwa kupfuura vamwe.
3. Kunyangwe genetics, kudzidziswa kwakakodzera uye kudya kunogona kukanganisa butt kukura uye tsananguro.

10. Ndirini pandinofanira kuzorora zvangu panguva yekudzidzira kwangu?

1. Zvinokurudzirwa kuti uzorodze glutes ako kanenge 1 kana 2 mazuva pasvondo kuti ubvumire kupora kwemhasuru.
2. Kupora kwakakodzera kunokosha pakukura kwemisumbu, saka kusanganisira mazuva ekuzorora mumuitiro wako kwakakosha.
3. Kuteerera kune muviri wako uye kubvumira kupora kwemhasuru ndicho chinhu chakakosha kudzivirira kukuvara uye kukurudzira kukura kwegluteal.