Indlela ukulanda imbongolo - iqoqo umzimba

Njalo inkazana kumbe umuntu wesifazane ofuna ukuba enhle, imbongolo smart, okuzokwenza niguquke ubunyoninco indoda. Kodwa Kuyinto edabukisayo ukuthi eziningi ucansi fair angazi kanjani ukuba kuzamazame imbongolo ukuze sibe zazivuma futhi ibukeke a nut. Lesi sihloko sinikeza isethi ngempumelelo umzimba ukuze iphuzu lesihlanu yobuhle.

imisipha Gluteal - imisipha kubaluleke kakhulu emzimbeni, zisiza ukugcina ukulinganisela uma uhamba futhi ngokuvamile labetibambile sesimweni uqotho. Kanjani ukuthuthukisa futhi ukwandisa imisipha iphuzu lesihlanu? Deep squats kungaba ekusebenziseni ngempumelelo kakhulu indlela zivuleka nezembongolo. Phakathi Hlala-ups kudingeka ahlale phansi ekujuleni ukuze futhi nibe phansi kubo ebusweni ngemuva kwamathanga kwaba elele amathole. On the izinyawo kufanele izame ukukhetha kulungiselelwa eliphezulu kakhulu ngokujulile futhi ezimfushane ezilula. Ukuzivocavoca kufanele kuqale izixhobo alinalutho noma bodibarom kusuka emugqeni, nokuba umlutha futhi krepchaniya izinyawo zingabekwa namasondo amancane. Khumbula ukuthi ngesikhathi squats emuva kufanele kube njengoba flat, akunakwenzeka ukuba agobe ngesikhathi ephakamisa noma ukwehlisa phansi - igcwele a Ukulimala umgogodla. Njengoba masinyane njengoba you thatha induku ezandleni zakho, izinzwa zakho kufanele ubungoma esimweni ifomu flat, ngeke nje ukuhambisa imilenze. Zibandakanye ngokushelela, ngaphandle jerks. Yenza amasethi emihlanu ezinikezwa eziyisishiyagalombili.

Kumele kukhunjulwe ukuthi squats ezijulile kungukuthi sigxile ukwakheka izibunu enhle, futhi ukwanda iphuzu lesihlanu. Uma weneliseka ubukhulu, kodwa unganelisekile ukuma kanye / noma kuyaqina, nezinye umzimba kuzosiza ukukulungisa, banikezwe Inthanethi ezihlukahlukene izakhiwo.

lunges Deep nge bodibarom noma ibha nazo umsebenzi omkhulu yokunquma ukuthi kuzamazame nezembongolo. Izinqe babe nokunwebeka. Kanjani ungakwazi ukuzibandakanya dumbbells esandleni, futhi nge barbell emahlombe akho, kodwa inketho yokugcina ingasebenza ngcono. Ekuqaleni ukuqeqeshwa, sebenzisa bodibar noma fingerboard ezingenalutho kusuka emugqeni. Kanjani ukwenza umsebenzi? Yima kanye yakho ububanzi izinyawo ehlombe ngaphandle, ushiya unyawo kwesokunxele phambili i-engela 90 degrees. engela oyingozi noma obtuse angase ona kwedolo nezinye emalungeni onyaweni. Ngokushelela ubuyele indawo yokuqala by the force of the front, umlenze asekelayo. Khumbula ukuthi thina shake imbongolo wethu ngempela kancane, ngaphandle jerks. Made amasethi ezinhlanu 8 ezinikezwa. Uma eqeqeshwe kahle, la ngosuku olulandelayo uzizwa impela eqinile ubuhlungu ezinqeni, ngakho udinga ukuqeqesha ekuqaleni kuphela isitembu. Lapho imisipha ukujwayela ukucindezeleka zingabekwa amasondo ukuze uthumele. ukuhlaselwa okunjalo, ngaphezu, sikwazi ukuqonda ukuthi kukhulunywa umpristi, ngaphandle yokwelula kahle imisipha kwamathanga akho - endaweni eziyinkinga kakhulu.

Ukusebenzisa lwesithathu, okuvumela ukuletha ukubukeka ukuma kubapristi ekahle uzobe uhamba ezinqeni. Yebo, kungakhathaliseki ukuthi kungokungenangqondo kanjani kwakuzwakala (futhi wabheka kakhulu), it is "ehamba phezu upapa" ikuvumela ukuba sithole shapely futhi izibunu ngokuqinile! Hlala phasi esiyilweni, donsa umlenze phambili futhi baqala ukuba 'ahambe "yokuhamba imisipha gluteal.

buttock imisipha abaqeqeshwe kahle Ukuzivocavoca ngokuthi "ezivilaphayo." Lala phansi ngomhlane, phakamisa emilenzeni bese ukuncika kwabo emdulini ukuze akha ngayo i-engela 90 degrees. Qala kancane kancane, uphakamise wehlise iphuzu lesihlanu ngezigaba ezimbili - lokuqala lift double it up, bese kuba aphansi (phansi phansi). Ungakwazi ngisho uvuke ezinamaphiko ezihamba ngazo zozine futhi kancane phakamisa umlenze owodwa ngesikhathi kuze esithendeni (i-engeli 90, parallel nethanga phansi nasemlenzeni aphansi mpo). Lo msebenzi ubuye buttock oqeqeshwe kahle, futhi imisipha ethangeni.

Ngakho, manje uyazi ukuthi ukukhulisa umpristi ngokushesha. Eqinisweni-ke akunzima kangako. Into esemqoka - isifiso amakilasi elivamile.