Izinqe Beautiful nasemilenzeni: ikhaya isikhungo kwabesifazane

Izinqe Beautiful some - lokhu akukona isipho Mother Nature njalo. Ngokuvamile abanikazi lokhu ubuhle has ukusebenza kanzima thina ukuze zithole imiphumela. Ngokungangabazeki, ejimini futhi umqeqeshi kuzovumela izincomo ukuthenga ifomu omazisayo angabacwasi ngokushesha, kodwa umphumela ngeke ulinde isikhathi eside ekhaya izifundo ehlelekile. Buciko njalo umzimba ezimbalwa "ongazenza" izibunu amahle imilenze kakade enyangeni edlule.

Ilungiselela amakilasi

Uma sina wanquma makazithathele, okokuqala kudingeka ukulungiselela ngokwengqondo. Kulokhu, kwemizwa kwesokudla akulona zokugcina. Iningi labesifazane kudingeka umfutho, isibonelo, izithombe ezemidlalo nabesifazane, ukugeza isudi entsha, izikhindi. Kuphela ngaleso sikhathi kuyoba umsebenzi onzima ukuze uthole izibunu enhle. Ngokuphathelene ukulungiswa ngokomzimba, uzodinga impela kancane: nezemidlalo ukhululekile eqhubeka kahle, izinsimbi noma dumbbells, uma kungenzeka ukukhanya ibha noma nje entanyeni, ingubo (ungathatha ingubo noma ingubo).

Isethi umzimba ngenxa izibunu

Lungiselela kahle ekhanda sihlome imishini zemidlalo, baqala "ukwenza" ezinqeni besifazane amahle kakhulu. Kunezindlela umzimba ezimbalwa eziyisisekelo, ukwenza lokho, ungakwazi zithole imiphumela emihle. Ngomqondo onabile, bayindlu zakudala. It has ngokuhamba kwesikhathi ukuqina abaqeqeshi babe nezinkolelo ezihlukahlukene kubo ngosizo izesekeli, ezifana isinyathelo-amapulatifomu noma fitball.

squats

umsebenzi okuningi ngempumelelo nakahle kuka squats, okwamanje yasungulwa. Uma lisithekile kahle, wena ngokoqobo inyanga kuyoba izibunu enhle. Photo demnstriruyut ukubulawa lesifanele ukuzilolonga. Yima uqonde, izinzwane ebhekene phambili, izinyawo kancane ebanzi kuka ububanzi ehlombe. Hlala phansi uvuke ukuba kancane futhi ngokushelela. squats Okugcwele akudingeki: ibambezeleke imizuzwana embalwa abe sesikhundleni lapho parallel nethanga phansi. Okungukuthi, kusukela ngaphandle kubonakala sengathi sihlala phansi esitulweni. Kungani akusiyo efiselekayo ezimfushane ngokugcwele? Iqiniso liwukuthi uma uya phansi ongaphakeme, cishe kuya phansi, lo gluteus maximus imisipha ephumula, futhi lokhu esinakho lutho uyinikeza kumele kube njalo esishubile. Ngalesi umsebenzi, izandla phezu ibhande ungacimi: basuke enwetshiwe phambili, noma induku Gymnastic, emahlombe. abesifazane Okuningi ingalungiswa ngu ezimfushane ngokomzimba isitembu noma induku (abaqondiswa).

lunges

Lunges futhi usiza ukuqinisa imisipha izibunu nasemilenzeni. Ukwenza lesi sivivinyo kangcono ukuzibamba phambi kwesibuko. Kubalulekile ezimfushane ukuze kwedolo ophumile imilenze ibheke ku-90 degrees kanye akabashiyi phambili. Umgomo we lesi sivivinyo oluphakeme elula: ukuma aqonde, izinyawo ehlombe nobubanzi ngaphandle. Kule isikhundla, wenze isinyathelo phambili, eguqa ngamadolo akho (khumbula degree angaba ngu-90), bese ubuyela ukuqala isikhundla. lunges Ukwenza, ugcine izandla zakho phezu okhalweni, enye inketho - alengayo nge dumbbells. Lunges kungenziwa-site, noma ukulandelela, okungukuthi, hhayi ukubuyela endaweni yalo, futhi ushiya phambili. Ungakwazi ngisho nokwenza umsebenzi ezinhlangothini futhi emuva.

ukuxoshwa

Lo msebenzi ngempumelelo. Naphezu alula, ukuthi yakha izibunu enhle, njengoba ikuvumela ukuba zifezeke imisipha ejulile. Ukuzivocavoca wenziwa ezahlukeneyo ezimbili: emi noma amanga.

Hidup emi. Yima uqonde, nibeke izinyawo zakhe ebanzi kuka ububanzi ehlombe. Amadolo kancane ibheke phambili, izandla zakhe phezu okhalweni. Manje push ukhalo phambili bese qinisa izibunu zakho ngangokunokwenzeka. Khona-ke eziphumulele kubo, egoba ukhalo emuva.

Hidup amanga. Balala phasi emhlane wakhe, imilenze ibheke emadolweni futhi kancane ngaphandle, izingalo kanye umzimba. Manje push ukhalo up, pinching ezinqeni. Bamba lesi sikhundla amasekhondi ambalwa bese sehlela phansi.

Senza lokhu eziyinkimbinkimbi Kunconywa izikhathi 4-5 ngesonto, futhi ngokushesha uzobona imiphumela yokuqala: izibunu nokunwebeka enhle nasemilenzeni.