Shareeraghadana mechappeduthuvan sahayikkunna 10 vyayamangal

10 Most Effective Butt Exercises to Shape Up Your Body

Great body with fitness and weight training

weight training

Akarshakamaya shareeram ellavarudeyum swapman aanu. Ennal shareera ghadana mechappeduthuka ennathu eluppamulla karyam alla. Chitta illathe ethengilum vyayamam cheyyunnathu kondu ningal agrahikkunna phalam labhikkanam ennilla. Akarshakamaya shareeram swanthamakkan kadinamaya parisheelanavum chittayum koodiye theeru. Shareeraghada mechappeduthuvan sahayikkunna 10 vyayamangal thazhe koduthirikkunnu. Athine kurich ariyum munpu ningal arijirikkenda chila karyangal itha:

Oro shareera bhagathinum vendi 2-3 vyayamangalude 3 set cheyyendath avashyam aanu. Mamsa peshikalude valarcha urappakkunnathinayi vyayamathil kooduthal bharam, sets, reps (aavarthanam) enniva ulpeduthuka. Ore tharathil ulla vyayamam ella divasavum cheyyunnathinu pakaram vyathyasthamaya vyayamangal ulpeduthuvan shramikkuka.

Azhchayil 3 thavana full body exercisukalum, 2-3 cardio vyayamangalum cheyyendathundu. Ithu koodathe shareera ghadana mechappeduthuvan sahayikkunna vyayamangalum cheyyuka. Ithu ningalude mamsa peshikalil asandhulithavastha undakunnilla ennum shareerathinte arogyathe ithu badikkunnilla ennum urappu varuthunnu.

DEEP SQUATS

 

Squats cheyyumbol kazhiyunnathra thazheekk pokuvan shramikkuka. Ithu glutes mamsa peshikale uthejippikkuvan sahayikkum. Ee vyayamam cheyyumbol kaalukal tholukalekkalum akalathil vaykkuka, ningal thazhekku pokumbol nattellu valayathe shraddhikkendathum avashyam aanu.

Vyayamathinte kaaddinyam vardhippikkunnathinayi weight (bharam) upayogikkukayo, oru kalil ninnukondu squats cheyyukayo aakam. Ee vyayamam cheyyunnathiloode ningalude shareerabhalam vardhikkukayum shreerathinte vazhakkam mechappedukayum cheyyunnu.

HORSE STANCE

 

Horse stance thudayudeyum glutesinteyum bhalavum valuppavum vardhippikkuvan sahayikkunna vyayamam aanu.

Aadyamayi nere nilkkuka, ini kalukal tholukalekalum veethiyil vaykkuka. Aduthathayi shareeram thazekku konduvaruka (kaserayil irikkan thazhekku varunnathu pole). Ingane cheyyumbol ningalude thuda nilavum aayi samareghayil aayirikkanam. Ee position kazhiyunna athra neeram thudaruka. Thudakkakar 15-30 seconds vare cheyyuka, kramena ithu 5-10 minutes aayi vardhippikkavunnathu aanu.

 

STEP UP

 

Step up glutesine utheejippikkum ennu maathram alla, iva oru nalla cardiovascular vyayamam koodi aanu.

Ee vyayamam cheyyunnathinayi oru uyarnna sthalam aavashyam aanu, ithu ningalude kaalmuttinekkalum uyarnnathu aayirikkanam. Thudakkakarkk uyaram kuranja enthengilum upayogikkam, udaharanathinu oru kasera.

Aadyam aayi oru kaal ithil vaykkuka, ini ningalude shareeram uyarthuka. Ithodoppam randamathe kaalmuttu paramavathi uyarathil kondu varuka. Ini melle kaalu thazheek konduvaruka. Vyayamathinte kaaddinyam vardhippikkunnathinayi bharam upayogikkam.

 

GLUTE BRIDGES

Ee vyayamam shareerathile glutes mamsa peshikale utheejippikkuvan sahayikkunnu. Ithu cheyyunnathinu adyamayi nilathu kidakkuka, ini paadangal nilathu vaykkuka athayathu kaalmuttukal mukalileek aayirikkanam. Ini nithambam uyarthuka; ingane uyarthumbol kaalukalum, thollinte purakuvashavum, thalayum maathrame nilathu thattuvan padullu. Paramavathi uyarathil nithambam ethunnu ennum urappu varuthuka.

Vyayamathinte kaaddinyam vardhippikkunnathinayi oru kaal maathram upayogichukondu ithu cheyyam. Ithu koodathe bharam upayogichum ee vyayamathinte kaaddinyam vardhippikkam.

 

REAR LEG LIFTS

 

Adyamayi muzhankalil nilkkuka, ini kaithandukal nilathu urappikkuka. Aduthathayi valathe kaal melle mukalileek uyarthuka. Kaal melle thazhthiyathinu shesham idathukaal kondu ee vyayamam aavarthikkuka. Ee vyayamam kaddinam aayathukondu thanne mamsa peshikalude valivu ozhivakkunnathinu aayi vyayamathinu shesham stretch (kayyum kaalum neettuka etc.) cheyyuka.

Vyayamathinte kaaddinyam vardhippikkunnathinayi bharam (weight) upayogikkam.

 

SIDE LEG LIFTS

 

Adyamayi oru vashatheekk cherinju kidakkuka, ini oru kaal uyarthuka. Aduthathayi kaalu melle thazheekk konduvaruka. Oru vashathe vyayamam poorthiyayi kazhinjal matte vashathek kidannu kondu vyayamam avarthikkuka.

Ee vyayamam kaalukalil ulla cheriya mamsa peshikalkkum, glutesinum prayojanakaram aanu.

COSSACK LUNGES

 

Ee vyayamam shareerathinte vazhakkavum, balancum (samathulithavasdha) vardhippikkuvan sahayikkunnu.

Aadyam kaalukal thollukalekkalum akalathil vaykkuka, ini shareera bharam oru vashatheek aakkikond; aa vashathe kaalil ninnukond kuniyuka. Ingane cheyyumbol matte kaal neere vaykkendathu aanu. Kuninjathinu shesham neere vachirikkunna kaalinte viralukal mukalilottayi vaykkuka, oru second ee position thudaruka. Ini kaal nilathu vachathinu shesham shareerabharam matte baghatheekk maattuka. Ini ee vyayamam matte vashathum aavarthikkuka.

 

FIRE HYDRANTS

 

Aadyamayi muzhankalil nilkkuka, ini kaykal nilathu urappikkuka. Ini valathe kaal oru vashatheekk uyarthuka, ingane cheyyumbol kaalmuttinte valavu 90 degree ayirikkanam. Ini nithambam vruthakrithiyil thirikkuka.

Thudakkakkar ee vyayamathinte 3 set; 20-30 secondukal cheyyuka. Ee vyayamam chalanashakthi vardhippikkunnathu koodathe glutesineyum, kaalukalile mattu chila cheriya mamsapeshikaleyum bhalappeduthukayum cheyyunnu.

 

FULL BRIDGE

 

Ee vyayamam cheyyunnathinayi aadyam nilathu kidakkuka, ini paadangal nilathu vaykkuka athayath kaalmuttukal mukalileek aayirikkanam. Aduthathayi kaithalangal thalayude vashangalil aayi nilathu vaykkuka (viralukal tholline nere aayirikkanam). Ini kaikaalukal nilatheek thallikond shareeram uyarthuka, ithodoppam nithambam mukalileek uyarthukayum cheyyanam.

Ee vyayamam cheyyunnathinu kanamkaikalkkum thollinum mathiyaya chalanakshamatha undakendathu avashyam aanu, ithu koodathe kaikal bhalam ullathum aayirikkanam. Ee vyayamam glutes, kaalukal, tholl ennivayile mamsa peshikalkk maathram alla udharathinum, shareerathinte mukal bhagathinum prayojanakaram aanu.

Thudakkakkar ee position 30-60 seconds thudaruka. Ee position 2-3 minutil kooduthal cheyyaruth, kaaranam ithu aavashyathil kooduthal raktham thalachoril ethunnathinu karanam aakum ennathu aanu. Ini melle thazhot pokuka, raktha pravaham punakrameekarikkunnathinu aayi vyayamam aavarthikkunnathinu munpu 60-90 second kidakkuka.

 

FLUTTER KICKS

 

Ee vyayamam glutesineyum udharathile mamsa peshikaleyum bhalappeduthuvan sahayikkunnu. Nilathu kidakkuka, ini valathu kaal ekadesham 45 degree uyarthuka. Valathu kaal thaazhthunnathinodu oppam idathu kaal uyarthuka. Ingane oru kaal uyarthumbol mattethu thazhthikkondu ee vyayamam aavarthikkuka.

Mukalil koduthirikkunnava shareera ghadana mechappeduthuvan sahayikkunna eettavum nalla vyayamangalil chilathanu. Iva aazhchayil 3 pravashyam cheyyavunnathu aanu. Ivayodu oppam thanne cardio vyayamangal ulppede ulla mattu vyayamangalum cheyyendathu aanu.

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