Aikin Pilates na Minti 20 wanda ke ƙyalli ƙyalli kamar mahaukaci

Wadatacce

• Bita don

Cire lalacewar "butar ofis" ta hanyar ba ku wasu TLC tare da Pilates. Wannan aikin na yau da kullun zai ƙarfafa ƙaƙƙarfan hamstrings da ƙyallen ƙyallen da kuka zauna a duk rana. (Dubi: Shin Zama na Tsawon Tsawon gaske Yana Kare Butt ɗinku?)

Dalilin da yasa yake da mahimmanci: Gilashin shine mafi girman ƙungiyar tsoka a cikin jiki, tare da tsokoki daban -daban guda uku: gluteus minimus, medius, da maximus. Kusan kowane motsa jiki na ƙasa da kuke yi yana buƙatar kunnawarsu-wanda kuma yana nufin mafi ƙarfi sun kasance, ƙarin adadin kuzari da kuke ƙonawa a cikin yanayin hutu (ba za mu iya jayayya da hakan ba!). Bugu da ƙari, ƙarfafa glutes ɗin ku na iya taimakawa inganta yanayin ku da sauƙaƙe komai, ko yana zaune, tafiya, ko jujjuya tayoyi.

Pilates ita ce hanya mafi ƙarancin tasiri ta yin aiki da ƙafafu da kwatangwalo, sama zuwa ƙasa, kuma wannan motsa jiki yana rufe dukkan tushe a cikin mintuna 20 kawai. Za ku inganta aikinku a cikin sauran motsa jiki yayin kare kanku daga raunin da ya faru. (Gwada wannan ƙalubalen Kwanaki 30 na Rana Wanda Zai Canza Butt ɗinku gaba ɗaya.)

Lottie Murphy na Grokker zai kai ku cikin waɗannan darussan don ɗaga butt ɗin ku da ƙarfafa ƙyallen ku daga kowane kusurwa. Rabauki tabarma ka fara. (Kuna son ƙarin? Gwada waɗannan Ayyukan motsa jiki guda 6 waɗanda ke Aiki Abubuwan Al'ajabi.)

https://grokker.com/fitness/video/pilates-for-the-butt-and-lower-body/5600403820e0acf860af35a5

Game daGrokker

Kuna sha'awar ƙarin azuzuwan bidiyon motsa jiki na gida? Akwai dubban motsa jiki, yoga, zuzzurfan tunani, da kuma azuzuwan dafa abinci lafiya suna jiran ku akan Grokker.com, hanyar kan layi mai tsayawa kan layi don lafiya da lafiya. Duba su yau!

Ƙari dagaGrokker

Fat-Blasting HIIT Workout ɗinku na Minti 7

Bidiyon Aikin Gida

Yadda ake Chips Kale

Haɓaka Hankali, Jigon Tunani

Bita don