Izinyathelo ezi-4 zokukusiza ukuthi udale ama-hips aqinile nemilenze!

Izinyathelo ezi-4 zokukusiza ukuthi udale ama-hips aqinile nemilenze. Sicela uqedele ukunyakaza okune okulandelayo izikhathi eziyi-10-20 ngakunye kumasethi ama-4.

1. I-Barbell squats

Amaphuzu abalulekile: Naka isiqondiso samadolo kanye nezinzwane kuyavumelana, idolo elihlangene kufanele lizinzile, i-squat ethangeni eliphansi kancane.

2. I-Dumbbell squats

Amaphuzu abalulekile: Yima ngokugqamile izinyawo zakho ebhodini elinamaphedi futhi ugcine ikhanda lakho nomhlane wakho kungathathi hlangothi kulo lonke.

3. I-Kettlebell (noma ucezu lwe-barbell) iphaphu eseceleni

Amaphuzu abalulekile: Bamba i-kettlebell phambi kwesifuba sakho ngezandla zombili, futhi unake iphuzu lezinzwane zakho namadolo.

4. Ukushwibeka kwe-kettlebell

isithombe

Amaphuzu abalulekile: Bamba i-kettlebell ngezandla zombili, lawula imisipha ewumongo, futhi ufinyeze izinqe ngokuqinile ukuze ujikise i-kettlebell iqondane naphansi.