Indlela ukunciphisa imbongolo? iseluleko esisebenzayo

Indlela ukunciphisa imbongolo? Ukuze ufinyelele kulesi kunconywa ukuba afeze ekhethekile ukuqeqeshwa eziyinkimbinkimbi. Lezi umzimba baphoqeleke ukuba basebenze amahora imisipha uye wakwenza gluteal, lumbar kanye hip. Ngenxa yalokho zokuvivinya umzimba njalo amayintshi extra yenu kuyovumelana kancane kancane ancibilike. Yini ehlanganisiwe eyinkimbinkimbi?

Ukuzivocavoca lokuqala

Indlela ukunciphisa nembongolo? An ekahle umsebenzi ukuze usingathe lolu daba kuyoba squats. Kukhona ezinye "ubuqili" kulesi sivivinyo. Akufanele kube ezimfushane esijule kakhulu, ngokwanele ukuguqa wakhe engela kwesokudla - squats engela enkulu uyonika umphumela ohlukile - ezinqeni eqala ukukhula ngosayizi. Emuva ngesikhathi labo Hlala-ups kufanele igcinwe ngqo, hhayi edonsa phambili. Phakathi ukwehlisa umzimba phansi ukwenza umoya kakhulu, kanti kuyilapho oqeda esifubeni up umoya kancane futhi ezijulile.

Ukuze wehlise imbongolo, uzodinga ukwenza okungenani 10 rep isethi ngayinye. Inombolo izindlela ikhethwa ngamunye, kodwa okungenani izikhathi ezimbili Amazing ngamunye.

Ukuzivocavoca yesibili

Wena ukhathazekile mayelana nendlela ukunciphisa imbongolo? Zivocavoce ekhethekile, ekwakheni imisipha gluteal. Kunzima kakhulu, kodwa imiphumela emangalisa! Guqa phansi. Ukuthatha isandla sakhe sangakwesokudla ephakanyiswe iqonde ezingeni kwesifuba, ukhalo bese wehlise izibunu zakho ukuba phansi ngakwesokunxele. Bamba lesi sikhundla okomzuzwana, kulinganisa izandla zakhe, elungisa futhi ifike isikhundla ukuqala. Bese uphinda ukunyakaza efanayo kolunye uhlangothi. imisipha Gluteal ngesikhathi umsebenzi abakhuthele, kanye imisipha ezinqulwini izinhlangothi. Uma kwenzeka isikhathi eside futhi njalo umbuzo ukusebenzisa kanjani ukunciphisa ubukhulu izibunu, ngeke ixazululwe ngokushesha kakhulu. Yenza okungenani 10 ezinikezwa ohlangothini ngalunye. Ngokuhamba kwesikhathi, lapho izicubu ngokuqina, ungakwazi ukwandisa ukuphindaphindwa izinga kuze kube izikhathi ezingu-20.

Ukuzivocavoca wesithathu

Ukuze kuxazululwe le nkinga, indlela yokunciphisa imbongolo, ungasebenzisa drive ngebhayisekili noma esikhundleni amakilasi ukuqeqeshwa ibhayisikili ngebhayisikili emile. Veza idivayisi imodi lapho ungakwazi ukusebenza isikhathi eside, okungenani angu-10. Ngemva emifushane (30-60 amasekhondi) ukuphumula kudingeka ukuphinda umsebenzi. Uma lo mshini isetshenziswa ibhayisikili abavamile, ukukhwela ke okungenani isigamu sehora ngosuku. Uma kungenzeka, khetha ithrekhi, okuzodingeka ukuba baye banda up - it is a abalulekile futhi isikhathi eside ngamandla umthwalo kakhulu phakathi kowezi ingase inciphise wabapristi.

Njengoba umsebenzi ezengeziwe, ungakwazi ukwandisa uhambo, okuyinto eza up - kungaba ups ka izitebhisi ngomqanso, nabanye.

Sebenzisa lezi izivivinyo e Amazing yakho nsuku zonke futhi imiphumela bayowuthokozela - amavolumu extra abanaluzwela yenu kuyovumelana kancane kancane 'sincibilikise', futhi lesi sibalo uzobe ambiwa! A nomphumela enkulu ikakhulukazi ingatholakala nge inhlanganisela ukuqeqeshwa setha ukudla okunama-kilojoule amancane. Dala olinganise ekahle umzimba wakho kulula futhi kumnandi!