Ikaika uha, kīkala nani

Beautiful wahine Hip mau o Laielohelohe i ka noonoo ana o kanaka a puni. Women o nā ao makemake e i puakai huahelu, o ka oi aku i nā wāwae a me nā kīkala.

Ikaika Hip, nani a me ka slender wāwae - keia mea kuhikuhi i ka hopena o ka maʻamau aʻo.

E kū ai i ka makemake kanawai o ka mawaho mua oe i hoʻomaka i ka papa, e pono i ka hana e hoʻopaʻa haʻawina o ka'ūhā nāʻiʻo a me lākou kīkala, e ike pehea ka neʻe 'ana o ka mea, o ka pae'āina.

Kela a me keia lā, mau wawae a me lākou kīkala e hoʻomau ana ma ka physical hana ana o ke kanaka, a kōkua i ka hana i kekahi mau hana. No ka laʻana, ka mea, ua hele, e piʻi alapii, e ala, mai kona noho, a hakumakuma ia.

Haʻi'ōlelo aʻo komo ai i ka hana ana o ka mea i kā mākou helu o ke Muscle olona. E hana i kēia, e pono e ike i kahi o ka mea e, a pehea e hana ia ka pono ma ka aʻo. Beautiful'ūhā a me lākou kīkala - i ka hopena o ka maʻamau hoounauna.

Ka 'ole o ka gluteal nāʻiʻo

Ke gluteal nāʻiʻo nō na nāʻiʻo o ka lalo lala kaei (waho pae).

Nui gluteal Muscle kohu he daimana. He He lohi a me ka ikaika, ao mai ai i 2-3 knm, kēia Muscle ua limahana ma ka straightening manao torso, kŰlń ao ke ki kala, i ka mea ia manawa huli ia loko.

Gluteus medius Muscle aia ma lalo o ka gluteus maximus, kohu he triangle. He manoanoa hoomaikai i nā papa o ka Muscle olona.

Gluteus minimus Muscle ma ka shape mea i 'ano like me ka awelika, akā, ia mea nui thinner.

He mau nāʻiʻo i komo i loko o ka abduction o ka uha. Ka mua kaola nā nāʻiʻo ka ao ka ka uha ma loko, hoʻi - waho. Together me ka gluteus maximus komo i loko o ka palena manawa o ke kumu.

Cellulite a me ka'ūhā. Beautiful lākou kīkala no kekahi mau workouts

E hoʻoikaika i ka kinona o ka wawae a me lākou kīkala, e kiʻi pohaku uinihepa, o ka cellulite, loaʻa nō kekahi mau koho. Ke pono ala e hoʻomaʻa i ka huahelu - ka hoʻokō '.

Ke kino, ke komo pū i ka uha nāʻiʻo a me lākou kīkala,? Ienoai Muscle leo. Ka pololei, hoounauna 3-5 manawa i ka pule, e ae i ka mahina eʻike i nā hualoaʻa ma ka aniani mua, a me ia mea e pono a me ka Slim puhaka, nani a me ka naue ole kīkala.

Haʻi'ōlelo kino no ka uha nāʻiʻo a me kīkala

Ka loa ka hoʻokō kino no ka aʻo - walaʻauʻana. Lakou komo 'ana i loko o ka hana ana i kekahi mau pūʻulu o nāʻiʻo. Ma waho aʻeo ia mau kino hiki ke kaʻawale, kahi wale nō ke gluteus nāʻiʻo e hana.

squats

Kēia hookoikoi hiki ke hana ma ka hale paha i loko o ka hale haʻuki. E hoʻomaka ana kulana - ku, mau wāwae ma luna o ka laula o ka pelvis, wawae manamana kuhikuhi ana i mua, lima ma ke poo, kuʻekuʻe lima - i loko o ka lima. Ma ka Inhale oe pono e lohi hoʻomaka e haule iho, oiai ka malama ana i kou pololei hoʻi. Kou mau kuli e noho ma luna o ka wawae, pelvis retracted.

Down haʻahaʻa mea pono i kou mau uha, ua ma ka liʻiliʻi loa ia laua i ke kahua hahi. He nui ke malama i kou poo pololei, maka kuhikuhi imua.

Kukuli iho la ma ka Exhale e hoʻi i kona kikokikona wahi.

Hana 20-30 repetitions no 2-3 e puhi ia.

Ma keia hooko, e hiki ke hana me nā ukana, e ho onui i kēlā me kēia hope workout Rep. kali - ka mämä holo o ke kanawai.

Kēia hookoikoi, e kōkua kiʻi pohaku uinihepa, o ka cellulite a tighten i ka'ūhā. Beautiful wāwae me ia.

lunges

Ka hookoikoi hoʻomaka mai ka ia ho kulana me ka mea mua i kekahi ( 'oe ke kau aku i kou lima ma luna o ke kāʻei).

Ka malama ana i ka mamao ma waena o ka wawae, e pono e lawe no i koe i mua, a hāʻule i loko o ia o ka moku'āina i ka uha'ūhā, i ku ma ke alo, ia laua i ke kahua hahi. Ma keia hihia, i ka iho o ka'ūhā e ole hoʻololi i ka manamana o ka wāwae. Ma waena o ka femur a me ka tibia o nā wāwae e ia ma kahi o 90 degere.

Lunges pono e hana i kekahi ma kekahi no kēlā wāwae o 10-20 olelo, e 2-3 e puhi ia. Inā ka mua, ua hiki ole i ka hana, he mea hiki, e lawe no i koe hoʻi. Inhale e hana ma ka pau 'ana o ka anu u, Exhale - e hoʻi i kona kikokikona wahi.

Mahalo i kēia mau rigorous hoounauna nani wahine'ūhā, a lākou kīkala, e mau ana e puakai.

Uha mua ke eaʻe i luna ma luna o nā forearms

Ma kona mau kuli, a forearms, Exhale e e lohi i ho'āla iā wāwae mai ai i ka oihana ma ka uha, a me ka hope, e ia ma luna o ka mea hookahi laina. Mai ae ana ma ka puhaka. Ke sock wāwae ua kuhikuhi ia, i ke kuekue wawae - ka palena. Hana 20 repetitions ma kēlā wāwae no 2-3 e puhi ia i loko.

E hookiekie ana ia mau wāwae e moe ana ma kaʻaoʻao

E moe ana ma kona mauʻaoʻao, a me nā kino wāwae - hoʻokahi laina. Lower lima ma lalo o kona poʻo, ka luna lima - ma mua ma luna o ka papahele, ka mea, e kokua i ka malama i ke koena. Ma ka Exhale, hana hōʻano hou wawae - 20 Rep ma 2-3 e puhi ia, hana lohi.

A pau i ka hoʻokō 'ana' oe ke hoʻomaka hana i ka 1 hoea mai, ke kiʻekiʻe o complicating ka haawe ana ma ka puhaka. Beautiful wāwae a me nā lākou kīkala puakai - keia mea i ka hopena, i oe, e oiaio no e loaʻa ai.