3 motsa jiki don ɗaga but

Wadatacce

• Darasi 1 - Gada
• Darasi 2 - Tsugunnawa gaba
• Darasi 3 - 3 na tallafawa

Wadannan darussan 3 don ɗaga butt za a iya yi a gida, kasancewa mai girma don ƙarfafa glute, yaƙi cellulite da inganta kwane-kwane na jiki.

Hakanan ana nuna waɗannan darussan don tashin hankali idan akwai rauni na tsokoki a cikin wannan yankin, wanda zai iya lalata kwatangwalo, gwiwoyi da idon sawu saboda biyan diyya na tsarin.

Hanya mai kyau don ƙarfafa jijiyoyin gindin ku shine motsa jiki, kamar tafiya akan yashi mai laushi, keke da abin hawa, alal misali, saboda yadda aka ƙara motsa wannan yankin, mafi kyawun sakamakon zai kasance.

Atisaye 3 don ƙarfafa glute, wanda za'a iya yi a gida, sune:

Darasi 1 - Gada

A wannan aikin ya kamata ku kwanta a ƙasa, ku fuskance, ku lanƙwasa gwiwoyinku, ku ware ƙafafunku kuma ku ɗaukaka ƙarfinku, yin gada, kamar yadda aka nuna a hoton. Yi saiti 3 na maimaitawa 8.

Darasi 2 - Tsugunnawa gaba

A wannan motsa jikin, ya kamata ku sanya hannayenku a kugu, ɗauki babban mataki a gaba kuma ku durƙusa gwiwa da ke gaban, kamar yadda aka nuna a hoton, ku kula kada ku daidaita kuma kada ku taɓa sauran gwiwa a ƙasa. Yi saiti 3 na maimaita 8 tare da kowace kafa.

Darasi 3 - 3 na tallafawa

A wannan aikin, dole ne ku tsaya a ƙasa tare da goyan baya 3 ku ɗaga ƙafa ɗaya, kamar kuna yin ƙwallo sama. Don motsa jiki ya sami sakamako mai yawa, zaka iya sanya dusar kan kilogiram 1 ko fiye.

Sauran manyan atisayen da za ku yi a gida da daga abubuwan burbushinku suna hawa matakala ne na mintina 10 a jere, hawa hawa biyu a lokaci guda, ko hawa benci ko kujera sama da santimita 20, amfani da ƙafa ɗaya kawai da kiyaye baya a tsaye. A cikin wannan aikin, ya kamata ku yi saiti 3 na maimaita 8 tare da kowace kafa.

Lokacin da burin kawai abin birgewa ne, mai koyar da motsa jiki zai iya nuna cikakken jerin ayyukan da za a iya yi a cikin dakin motsa jiki.

Duba abin da kuke buƙatar ci don ƙara yawan fatarku a cikin bidiyo tare da masaniyar abinci mai gina jiki Tatiana Zanin: