Koetliso ea Metsotso e 20 ea Pilates e betlang likhahla tsa hau joalo ka Bohlanya

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Fetola tšenyo ea "office butt" ka ho fana ka TLC ea hau e nang le Pilates. Tloaelo ena e tla matlafatsa likhoele tse thata le maqhubu a thata ao u lutseng ho ona letsatsi lohle. (Bona: Na ho lula nako e telele haholo ho hlile ho senya botebo ba hau?)

Hobaneng ho le bohlokoa hakaale: Li-glutes ke sehlopha se seholo sa mesifa 'meleng, se nang le mesifa e meraro e fapaneng: gluteus minimus, medius, le maximus. Hoo e batlang e le motsamao o mong le o mong o tlase oa 'mele oo uo etsang o hloka hore o kenngoe tšebetsong - ho bolelang hore o matla le ho feta, li-calories tse ngata tseo o li chesang sebakeng sa phomolo (re ke ke ra ngangisana le seo!). Ho feta moo, ho matlafatsa li-glutes tsa hau ho ka thusa ho ntlafatsa boemo ba hau le ho nolofatsa ntho e 'ngoe le e' ngoe, ebang ke ho lula, ho tsamaea, kapa ho bilika lithaere.

Pilates ke tsela e ntle ea tšusumetso e tlase ea ho sebetsa maoto le letheka, holimo ho ea tlase, 'me boikoetliso bona bo akaretsa metheo eohle ka metsotso e 20 feela. U tla ntlafatsa ts'ebetso ea hau mesebetsing e meng ha u ntse u itšireletsa likotsing. (Leka Phephetso ena ea Matsatsi a 30 ea Squat e Tla Fetola Butt ea Hao ka ho Fetisisa.)

Lottie Murphy oa Grokker o tla u tsamaisa ho ikoetlisa ho phahamisa mofeng oa hau le ho matlafatsa maqhubu a hau hohle. Tšoara 'mala' me u qale. (U batla ho eketsehileng? Leka Likoetliso tsena tse 6 tsa Butt tse Sebetsang Mehlolo.)

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

Mabapi leGrokker

U khahloa ke lihlopha tse ling tsa ho ikoetlisa lapeng? Ho na le lihlopha tse likete tsa boikoetliso, yoga, ho thuisa le ho pheha ka bophelo bo botle tse u emetseng ho Grokker.com, e leng sesebelisoa se le seng sa marang-rang sa bophelo bo botle le bophelo bo botle. Sheba kajeno!

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