Ukugubha cindezela kwabesifazane ekhaya futhi ejimini

owesifazane Wanamuhla bonke ubudala babheke ngokucophelela ukuba bawalandele futhi esimweni sabo somzimba. Ukuze wakhe, kubalulekile nje ukuzizwa futhi bekujabulela amandla, kodwa qiniseka ukubheka abasha fresh, kanti omdala yowesifazane, ukunakwa ngaphezulu aholele ezibonakala ngaphandle kulona.

Uba kanjani owesifazane enhle?

Isakhiwo ekupheleleni ngokomzimba izimo ezidingekile ke ingenye isisu esikhulu flat. Indlela yokufeza futhi, okubaluleke kakhulu, ukugcina ubuhle imigqa mncane futhi okhalweni nokunwebeka? Izivivinyo best for cindezela ukuze abesifazane ebonisa ukuthi manje yokufinyelela ukuphelela can empeleni noma imuphi omunye wesifazane, ngisho noma yena engacebile endowed Mother Nature.

Vumela intombazane ngempela round futhi okukhulu, ngisho kusukela ngisemncane, kodwa iphupho is yaqaphela ukufeza ekahle. Akubalulekile njengoba kwakucatshangwa ukuba ube mncane futhi uvumelane nemingcele engacabangeki endaweni yesikhulumi, into esemqoka - ukufeza nokuvumelana ratio lezi zinhlobo nemvelo. Kule umbono obonisa ekhaya yabezindaba zabesifazane, ngisho kusukela caseloads Besifazane yakha intokazi ephelele.

Ikhishi esikhundleni ejimini

"Kungenzeka yini?" - angacela Okholwayo ngobuqotho ukuthi wayengenalo isikhathi ukuthi ahambele leya ndawo ukuqina, futhi ngaleyo ndlela ngeke ngisho ukuphupha ngani mafomu ngomusa futhi ongaqeqeshiwe okhalweni kakade esimifingqofingqo. Nokho, cindezela sokuprakthiza kwabesifazane kakhulu acabangele imininingwane yokuphila yalo: yemfanelo ukuminyana umndeni, benakekela izingane. Awudingi ukwaba isikhathi esikhethekile umsebenzi, kodwa umane siyifake ku isimiso sakhe evamile.

Ngokwesibonelo, owesifazane alungise ukudla. Kodwa-ke akufanele ngaso sonke isikhathi ngesikhathi isitofu, ibangele ekhofini. Kulezo imizuzu 15-20 akhona phakathi imisebenzi yasekhaya, ungenza umsebenzi omkhulu ngokuba isikhamo sewayini ukuba abesifazane ekhaya.

Okufanele ukwenze lapho epheka ukudla?

Ungenza umzimba ezilula, ubumi phambi isitofu noma ngivuka kusukela kukhompyutha:

• Yimani niqonde futhi iminwe badonsa ikhanda, amadolo lathambisa, umlenze owodwa ubeke eceleni kancane, kuse ecaleni;
• qinisa amadolo imilenze imisiwe kuya esifubeni ngesikhathi okwenza esiphikisayo ukujikeleza esifubeni okhalweni, ezama ukuthinta kwedolo yengalo okuphambene ngendololwane;
• ukubuyela ukuqala isikhundla futhi ukuphinda ukunyakaza izikhathi 8 ngejubane kancane;
• ke wenze isenzo esifanayo ngokushesha izikhathi 8;
• uzame futhi izikhathi 8 kancane futhi ngokushesha 8;
• bese uguqula isiqondiso.

Isexwayiso! Ukudonsa kwedolo, uphefumule futhi ukudweba esiswini.

Lezi umzimba ngenxa yesixuku kwabesifazane akudingi eziningi isikhala, bangakwenza emini nganoma yisiphi isikhathi. Bakha okhalweni mncane futhi ashise amanoni phezu esiswini. Engeza enye umsebenzi elula ukuthi uzokwenza imisipha yakho besisu ukuba isesimweni esihle, ukugcina profile yayo flat:

• Yima uqonde, amadolo ekhululekile, izinyawo ndawonye, unyawo lwesokudla othinta phansi nge uzwane, izindololwane at ezinhlangothini zenu;
• eceleni unyawo lwesokudla emuva, qondanisa zombili izingalo phambili, ukuthatha umoya;
• ukudonsa emlenzeni ingalo kwindawo kokuqala, ukudweba isisu oqinile futhi wenze okhishwa ngamakhala eyingqabavu;
• ukwenza okufanayo, kodwa umlenze inspiratory futhi isandla uyiphathe ngesandla, bese ubuyela kokuqala isikhundla futhi ukwenza eyingqabavu indentation esiswini kwi exhale.

Yini press ebaluleke ngaphezu kwalo?

Labo nje ekuqaleni ukubhekana, okokuqala bayaqaphela ukuthi umsebenzi ngenxa yesixuku kwabesifazane Kuyinto engenzeka ngempela ahlukahlukene ngempela. Zenza etincenyeni letehlukene imisipha, akha ngokuphelele flat esiswini ukuma. Ngakho, kukhona ukuqeqeshelwa imishayo engezansi imisipha kanye umzimba ngenxa yesixuku eliphezulu kwabesifazane. Ochwepheshe batusa ukusabalalisa umthwalo ngokulinganayo, kungenjalo akunakwenzeka ukufeza umphumela oyifunayo. Flat esiswini ifomu osinikeza amaqembu kwemisipha: elingenhla, ephansi futhi etshekile. Endabeni ngayinye umsebenzi ukuqeqeshwa ngempela zihlukaniswe amaqembu amathathu okubhekiswe.

Kanjani ukwenza ukunyakaza?

Ngokuvamile, umzimba besisu benze isikhundla ezithandwa, safinyelela kanye umthwalo esiphezulu imisipha edingekayo usakhubaza abanye. Enye imizuzu engu-15 itholakala kule sheduli aminyene ekhaya: Kulula kakhulu amanga phasi ekhaphethini phambi TV ukubukela uchungechunge zakho ozithandayo ukuhlanganisa ekutadisheni imisipha besisu. Le filimu waqala, futhi uqhubeka ukuqeqeshwa:

• cindezela elincane ngemuva nezinyawo phansi, ukugoba imilenze yakho emadolweni, izandla zakhe clasped ngemuva ekhanda lakhe, donsa;
• Umoya okhishwa ngamakhala lift emahlombe ngawakhamela esiswini esiphezulu, uzizwe ucindezelekile ngokwengxenye layo elingenhla;
• 8-16-14 ziphinde;
• Ingabe ukuhamba ofanayo leshlukene kanye ukubambezeleka kuyanda imizuzwana embalwa.

inqubo efanele sokumjuba ephansi emuva bezama phansi futhi ugweme subsidence yayo ngesikhathi okhuphukela isiqu. Lena isifundo zakudala ukunyakaza ukuze nabezindaba engenhla. Okwenza kube usuku lonke, ungakwazi ngokushesha sifinyelele imiphumela ebonakalayo.

Izivivinyo best for cindezela aphansi

ABS Lower futhi kudingeka Ukutadisha ngokucophelela. Ukwenza oluhlehlela lezi izinyanda imisipha kungaba umzimba ekhethekile ilula ngokwanele, kodwa zidinga mkhosi esiqinile ubuchwepheshe. Siza imfundamakhwela imiyalelo isiqophi noma umzimba ukuze bacele ukuba oFakazi abesifazane ekhaya, izithombe zazo zingatholakala eencwadini ezikhethekile. Ukuqeqesha ABS aphansi kuzomele ngokuhlanganyela neminye iminyango - elingenhla, etshekile imisipha besisu. Ngokuvamile, bonke ushiye imizuzu 10-15, ungathola njalo ukuthi emisebenzini isimiso sansuku zonke.

A umsebenzi yakudala nabezindaba engezansi:

• ulale, cindezela uvalwe ephansi emuva phansi hhayi balithatha lonke Amazing, umlenze lift phezulu nge-engela kwesokudla, kodwa musa donsa, futhi uphumule ithanga. Izinyawo ingagcinwa kude noma esiphambanweni;
• ukuphefumula futhi ophumayo ukudonsa izibunu lakho phansi, zize zithonye, izinyawo kuqala, ngesikhathi esifanayo ecindezela kakhulu imisipha besisu ezansi;
• ukwenza kancane ekuqaleni, ngaleso sikhathi ngejubane ngokushesha;
• okungenani baqinise amakhono ukwandisa inani ezinikezwa kanye izindlela.

Ukuzivocavoca nge kushintshana ephakamisa izinyawo:

• kusuka isikhundla othambekele ukudonsa umlenze ngqo esifubeni, ngesikhathi esifanayo ukudonsa emahlombe lakho phansi kanye izandla hip ukuyona, ukudweba esiswini, exhale;
• ubuyele isikhundla ukuqala futhi benze okufanayo nangezinye ngezinyawo;
• ukwenza ngokushintshana e elilingene, kushintshana umoya bese exhale elele kuyanda.

Movie - ikhaya Umqeqeshi

Uma kungekho isikhathi ukuya ejimini, kodwa ufuna ukuba babone fun of ukungezwani kwemisipha usebenzisa Simulator, izivivinyo nge roller ukuze bacele ukuba oFakazi abesifazane kungase kuthathe indawo kahle kuye. I-roller uhlale khona, endaweni ethile eduze usofa, ungakwazi ukugibela, ehlezi phambi TV, futhi ngaleyo ndlela ukubulala izinyoni ezimbili ngetshe elilodwa: ukwenza ewusizo, kumnandi ukuba.

A umsebenzi yakudala nabezindaba kanye roller kulula: kufanele uthole ngamadolo wakho, qondanisa emuva yakho, ukudweba esiswini, ukugibela roller kude nani futhi aqhele, ebe egcina ukuma some. Nokho, Wabasaqalayo ke ngeke kube lula. Kodwa nge yokwanda inqaba imisipha ukunyakaza kungaba izinkinga kakade: singenciki ngaguqa nasezinzwaneni. Ukungeza umsebenzi kuvidiyo yakho ku isethi ezivamile umsebenzi in the press, awukwazi nje ukulayisha oyifunayo imisipha ezinhle, kodwa futhi diversify ukusebenzisa isimiso ekhaya.

okunethezeka ejimini

Labo abawavakashela njalo ejimini, uqiniseke ukuthi akukho umthwalo into engathatha isikhundla sokufunda umshini ohlangothini. Uma umzimba isivele elijwayele imithwalo evamile futhi ufuna babe nomuzwa ongaphezu ukuzivocavoca ukuze abdominals ejimini ngabesifazane ukuba Sportwoman abanolwazi esinye isinyathelo ekupheleleni.

Rock cindezela nge ebhentshini obulungisekayo noma treadmill nge adjustable umthwalo isisindo akunzima, ngoba imishini ngokwayo isivele nokuphoqa umsebenzisi ubambe isikhundla oyifunayo. Enye into udinga ukwandisa umthwalo kancane kancane, ukuze imisipha ukujwayela futhi ungakwazi ukumelana ukumelana okwandisa. Le mfuneko esemqoka, njengoba ne ukuqeqeshwa ezivamile: okhishwa ngamakhala kufanele kwenziwe ukunciphisa imisipha. Umklamo olukhethekile simulators ngenxa yesixuku , abasebenzisi abakwazi ulayishe imisipha ethize ngokuvala kuyilapho abanye: lokho Ngeke uhlale njalo ekhaya.

Uma izandla ukuthatha dumbbell

Gym kuthatha isikhathi, futhi ungakwazi ukulayisha imisipha kanye nezinye, indlela yakudala: ukwenza izivivinyo ngokuba isikhamo sewayini nge dumbbells. Ukuze abesifazane, zingaba ithuluzi eyengeziwe noma projectile ukuthuthukisa amafomu kwemisipha. Kufanele ungesabi ukuthi izinsimbi kuzokwenza ukukhula ngokweqile yemisipha ezingalweni noma imilenze. Kuyinto engenakwenzeka ngoba nje umzimba female esincane kakhulu-testosterone, okuyinto ezingabantu nje obhekene ukukhululeka tuberosity umzimba. Abesifazane Dumbbell ezidingekayo njengoba umthamo kanye umthamo ezidingekayo ngokuqeqeshwa imisipha, kuhlanganise cindezela.

Ukusebenzisa kangcono imisipha etshekile kanye kumiswa okhalweni obucayi:

• ukuthatha dumbbell e isandla sakho sokunene kuze kube 8 kg wenze enyakazayo lateral kwesobunxele (dumbbell uba counterweight, okwandisa ukunciphisa etshekile imisipha uhlobo);
• ukuphinda kolunye uhlangothi, ukuguquguquka le dumbbell.

Nge ubuncane imishini kanye ematasa, noma yimuphi owesifazane angahlala akuthola kwamaminithi ambalwa ukwenza umsebenzi ewusizo futhi kujabulise ukuze cindezela ekhaya.