Izindwangu ezinhle nezokunwebeka - iphupho lenani elikhulu labesifazane. Isithombe samantombazane amahle sikwenza uzibuze ukuthi ungakwesokudla kanjani ukuphambanisa izintambo. Lokhu kuvivinya kufakwe kuhlu lwazo ethandwa kakhulu futhi olusebenzayo, kodwa lunezici zalo kanye nemithetho okufanele ibonwe, ngaphandle kwalokho, ngeke kube khona umphumela ekuqeqesheni.
Kanjani ngokufanele ukuxosha intombazane ukuba iqhube izintambo?
Ngenxa yokuphila komzimba, i-gluteus muscle ayitholi umthwalo okwanele, okuholela ekulahlekelweni kwe-tonus futhi i-pop ibukeka iphinde ibe yingozi. Yingakho udinga ukuqhuba njalo ukuqeqeshwa nokunikeza umsizi umthwalo owengeziwe. Izikwele zizosiza hhayi nje ukulahlekelwa isisindo nokulahla i-cellulite, kodwa futhi unikeze ifomu elisezingeni le-body parts.
Izincomo zendlela yokugwedla kahle ukupompa izintambo:
- Ngesikhathi sokuzivocavoca, udinga ukuqinisa isisu, futhi ucindezele umshini wokucindezela, ozokwenza i-corset ye-muscular, futhi yena uzogcina isikhundla esifanele somgogodla.
- Okubaluleke kakhulu ukubuyela emuva, uma ungahambisani nalo mthetho, khona-ke umphumela uzoba kubi nakakhulu.
- Phakathi nokuzivocavoca, awukwazi ukuqeda izithende phansi, kumele kube namanje.
- Enye iphuzu elibalulekile ukukhipha ngokufanele ukupompa izintambo - ukuphefumula. Ukuwehla udinga ukufaka inhale, kanti ngenkathi ukhula - uphume. Kuyafaneleka ukuphefumula ngesikhathi, ngaphandle kokulibala.
- Abaqeqeshi abaningi bayeluleka ukuba bethinte ukuze i-angle engakwesokudla ivele emadolweni. Lokhu kwanele ukunikeza imisipha umthwalo odingekayo.
- Ukuze kube nomthelela omkhulu, kunconywa ukuba uqhube kancane kancane.
Uma wenza kahle ama-squats, ungahle uvuselele isizinda se-hormone, uthuthukise imetabolism kanye nezwi le-muscle. Ngokuzivocavoca njalo, imisipha iguquguquka futhi iqinile.
Indlela yokugcoba ngokufanele ukupompa izintambo - ukuzivocavoca ekhaya
Ngaphandle kokuzivocavoca zakudala, kunezinye izinketho ezikuvumela ukuba usebenze izicubu ngokuningiliziwe. Ake sihlale ekuzivocavoca okudumile nakakhulu:
"Plie" . Imilenze kufanele ibekwe ngokubanzi kunamahlombe, futhi izinyawo namadolo kufanele kuvezwe ngaphandle. Lolu hlobo lwezikwele lukuvumela ukuba usebenze umsizi we-gluteus ophakathi, ongaqeqeshi ngenkathi kwenziwa inguqulo ye-classical. Ingemuva nengaphakathi langaphakathi kwethanga liphinde lilayishwe. Kubalulekile ukugcina i-back back flat bese welula ucingo . Le nqubo ilandelayo: nge-inhalation, ephansi kuya engxenyeni efanele emadolweni, ngenkathi idonsa isikhumba emuva futhi isakaze amadolo ezinhlangothini. Njengoba uphuma, vuka, kodwa ungahlangani namadolo akho.
"Plie on the hill . " Le nguqulo eyinkimbinkimbi yesenzo sangaphambilini, ngakho kufanele sikhethwe ngabadlali abaphambili kakhulu. Njenge-hill, ungasebenzisa isiteji se-steppe noma esitolo.
"Izikwele ngomlenze owodwa . " Umthwalo ufakwe emlenzeni owodwa, okukuvumela ukuthi usebenze kangcono ekusebenziseni imisipha yamathanga namathanga. Kubalulekile ukugcina ibhalansi ngenkathi kwenziwa. Le nqubo ingokulandelayo: vuka ngokuqondile, faka izinyawo zakho ububanzi bamahlombe akho futhi ugcine umhlane wakho uphethile. Philisa bese ugoba umlenze owodwa, futhi owesibili uqondise phambili futhi ubambe isisindo phambi kwakho. Uma uphuma, vuka, kodwa ungafaki unyawo lwakho phansi. Okokuqala, ungakwazi ukugoqa ngesekelo.
Yenza njalo, kodwa hhayi zonke izinsuku, ngoba imisipha kumele ibuyiselwe futhi iphumule. Kunconywa ukuqeqeshwa okulodwa ukwenza okungenani amaqoqo amathathu izikhathi ezingu-20.