3 eme mgbatị ahụ iji mee ka isi gị yie nke ọma

Na Skincare.com, akpụkpọ ahụ abụghị naanị ihe anyị chọrọ idowe n'ụdị zuru oke. Site na nri kwesịrị ekwesị nke bara ụba na nri superfoods, na-agbatị na ịgbatị akwara anyị, ahụike na ahụike na usoro nlekọta anụ ahụ kachasị amasị anyị na nri - karịsịa ebe ọsụsọ na-abara anụ ahụ uru site n'ibelata nchekasị uche na ịkwalite ụra nke ọma. N'ihu, anyị ga-ekekọrịta mmega ahụ glute atọ nke enyi anyị chepụtara, onye nkuzi onwe Brianna Sky si @BSKYFITNESSime ka ike sie ike, kwesie ike ma na-ada ụda n'ọdịdị nke ukwu anyị.

Nri ehihie na-atụ aro

Glute kick lunges nwere ike ọ bụghị naanị na-arụ ọrụ azụ azụ gị, kamakwa na-ewusi akwara ụkwụ gị ike! Iji mee glute kick lung, jiri ụkwụ aka nri gị gaa n'ihu ruo mgbe ikpere gị ga-etolite n'akuku 90 ° - jide n'aka na ikpere gị dabara n'elu ụkwụ gị ka ikpere ikpere nwere ike imerụ ahụ gị - gbadaa ụkwụ aka ekpe gị na ala. N'otu oge ahụ (dị ka ọ na-ada ụda nkịtị). Wepụ ụkwụ aka ekpe gị n'ala wee laghachi azụ. Tinyegharịa mmegharị a ugboro iri na anọ ọzọ, wee gbanwee ụkwụ. Mee usoro atọ nke ugboro iri na ise n'otu ụkwụ (ngụkọta iri atọ) ma jide n'aka na ị ga-ezumike / mmiri n'etiti nhazi. 

SUMO squats

Dị ka mkpali squats, sumo squats - nwayọọ nwayọọ - gụọ: ikwubiga okwu ókè - plie-dị ka squats nke nwere ike ilekwasị anya n'apata mpụta, quads, na glutes. Iji mee sumo squat, guzoro ụkwụ gị ka ọ dị ntakịrị karịa obosara hip ma tụọ mkpịsị ụkwụ gị n'èzí. Iji aka gị kechie n'ihu obi gị, gbadaa n'ihu ntakịrị ma jiri nwayọọ nwayọọ gbadaa ruo mgbe ikpere gị ga-etolite n'akuku 90°. Ugbu a nwayo nwayo bilie ma kpachie ukwu gị n'elu tupu ịdakpuo ala ọzọ. Tinyegharịa mmegharị a ugboro iri na anọ ọzọ tupu ị nweta ezumike n'ime mmiri wee zuru ike maka sekọnd iri atọ. Mgbe ezumike ahụ kwụsịrị, mee ihe abụọ ọzọ nke sumo squats iri na ise.

Akwa Glute n'otu ụkwụ

Dị ka a glute facelift, glute bridges bụ nnukwu ụzọ iji rụọ ọrụ gị glutes na ibuli na ụda glutes gị. Yiri nguzo otu ụkwụ, Otu ụkwụ glute akwa nwere ike iru ma n'akụkụ aka nri na aka ekpe nke ahụ na-eji dum arọ arọ - na okwu ọzọ: otu ụkwụ glute àkwà mmiri pụrụ ịbụ ihe ịma aka. Iji mee akwa glute nke nwere otu ụkwụ, malite site n'ịdina n'azụ gị na ogwe aka gị n'akụkụ wee gbadaa ikpere gị na mgbago elu, dị ka ọ dị na foto dị n'elu. Wee welie ụkwụ aka ekpe gị n'ala wee gbatịa ya. Ozugbo ị nọ n'ọnọdụ a, bulie úkwù gị ma bulie oche ahụ elu na ala. Tinyegharịa mmega ahụ ugboro iri na anọ ọzọ tupu ịga n'ihu na ụkwụ aka nri. Mgbe i mechara setịpụ nke mbụ gị, were obere ezumike na mmiri tupu ịlaghachi n'oche ahụ ma mee ugboro abụọ ọzọ ugboro iri na ise n'ụkwụ ọ bụla (iri atọ na mkpokọta).

Ederede Editor: Mgbe mgbatị ahụ gasịrị, jide n'aka na ị ga-eji ihe nchacha sachaa akpụkpọ ahụ gị maka ụdị akpụkpọ ahụ gị kpọmkwem site na isi ruo na mkpịsị ụkwụ, wee tinye mmiri mmiri na ude ahụ. Ma n'ezie, ọ bụrụ na ị na-emega ahụ n'èzí, jide n'aka na ị na-eyi Broad Spectrum SPF nke 30 ma ọ bụ karịa!

ICYMI:

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Akụkụ II: Mgbatị ụkwụ 3 iji mee ka ụkwụ gị yie ụda ụda 

Nkebi IV: Mmega ahụ dị mfe 3 maka isi ike 

Akụkụ V: Mmega ahụ n'ụlọ maka azụ iji nyere aka melite ọnọdụ