Hiki ke pani ʻia ka hale haʻuki, akā hiki iā ʻoe ke hoʻoikaika i kou kino! E hui pū me ke kumu hoʻoikaika kino Jeremy Paka a In The Know for an hoʻoikaika kino ma ka home ʻo ia ka mea e hoʻoulu ai kou puʻuwai a lele ka hou i loko o kou lumi noho - ʻaʻole e haʻi ʻia, e hoʻomaʻamaʻa a paʻa i kou ʻiʻo.
ʻO kou glutes (aka nā ʻiʻo i loko o kou puʻu) ʻo ia ka hui puʻupuʻu nui a ikaika loa o kou kino a hoʻohana ʻia no nā mea āpau, mai ke kū ʻana a hiki i ka neʻe ʻana i mua. Kōkua pū lākou i ka mālama ʻana i kou pūhaka, e hoʻokuʻu a paʻa kou pelvis.
ʻAʻole pili i ka haʻuki a i ʻole ka hana o kēlā me kēia lā āu e hana nei, he mea koʻikoʻi ka ikaika glute maikaʻi no ka hoʻomanawanui, ka mana, a me ka pale ʻana i ka ʻeha, ua haʻi ʻo Jordan Metzl, M.D., he kauka lapaʻau haʻuki ma New York City. Ola Kane .
A, no ka nui loa o lākou, hiki i ka hoʻomaʻamaʻa ʻana iā lākou ke kōkua hoʻonui i kou metabolic rate aiʻole ka metabolism, ʻo ia ke ana o nā calorie āu e puhi ai i ka wā e hoʻomaha ai (e like me ka wā e noho ana ʻoe ma luna o kahi moe e nānā ana iā Netflix).
Nui nā ala e hana ai i ka glutes, akā ʻo kēia mau ʻano squats ʻelima he hoʻomaka kupanaha i kahi waiwai pio ikaika, ikaika a paʻa.
pehea e kau ai i ka aloe vera hou ma ka maka
1. Pulse Squats (4 sets, 30 seconds)
E mālama i kou mau wāwae ma lalo o kou pūhaka, e kūlou i lalo i kahi kūlana kuʻekuʻe a laila pulse i luna a i lalo me ke kū ʻole i luna.
2. Nā Kuʻekuʻe Noho Hoʻokahi wāwae (4 sets, 12 reps)
Pono ʻoe i kahi noho a i ʻole sofa no kēia. Ke kaulike ma ka wāwae hoʻokahi, e noho i lalo ma luna o ka noho a kū i hope me ka pā ʻole o kekahi wāwae i ka honua. E hana hou i 12 ma kēlā me kēia wāwae, ʻehā manawa.
3. Lele Squat ākea (3 set, 15 reps)
E ho'ākea i kou mau wāwae, e kū iki nā manamana wāwae i waho a e kukuli ma luna o nā manamana wāwae, e kūlou i lalo a lele i luna. Ke hele ʻoe i ka lewa, e kuʻi i kou mau wāwae a hoʻi i hope i kahi ākea ākea.
4. Lateral Squat (3 set, 12 reps)
E hohola i kou mau wāwae ākea a hāʻule i kahi kuʻekuʻe ma kekahi ʻaoʻao, e mālama pololei i ka wāwae ʻē aʻe ma ka honua a me kou kua lalo. ʻO nā ʻaoʻao ʻē aʻe no 12 reps a hana hou i ʻelua mau manawa.
5. Split Squat Pulses (3 sets, 12 reps)
E kau i hoʻokahi wāwae i mua ou a hoʻokahi ma hope ou e hana i ka lunge a me ka pulse. Hana i kēia i 12 mau manawa ma kēlā me kēia ʻaoʻao, a laila e hana hou i ʻelua mau manawa.
Inā ʻoluʻolu ʻoe i kēia ʻatikala, hauʻoli paha ʻoe i ka heluhelu ʻana e pili ana i kahi e loaʻa ai nā lako hoʻoikaika kino maʻalahi no ka ʻike ʻana i ke ahi ma ka home.
Nā mea hou aʻe mai In The Know:
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Ke hele nei kēia mea hoʻomaʻemaʻe lima lima ma TikTok
