Umzimba eliphumelelayo buttock nokwengezwa

Oyindilinga izibunu zesifazane enamathiselwe sibalo Luhambo sexy futhi emangalisayo emehlweni abanye. Uma uhlobo akazange Ngikunike onethonya kakhudlwana umsebenzi enhle kuyosisiza ukwandisa ezinqeni. Ingabe kubo nsuku zonke futhi emva esifushane isaziso sokuthi Butt yakho iqala mnandi oyindilinga.

Yima ngezinyawo ehlombe ububanzi ngaphandle, ukuma, izandla ukudonsa phambili. Exhale futhi kancane uqale ezimfushane. Lapho okhalweni lwakho ahlelwe parallel ebusweni phansi, ayeke, donsa coccyx emuva ngangokunokwenzeka, qondanisa emuva yakho. Mayelana 25 imizuzwana bakule isikhundla. Khona-ke, nge ephefumula, kancane qondanisa. Phinda umsebenzi, kodwa kancane nzima. Njalo uma usuhlala phansi ngokuphelele, musa ukuhlala esimweni static futhi baqala ukuba afeze entwasahlobo ukunyakaza. Ukuhambisa phansi - phezulu, wena uzokwenza sibe umthwalo okwengeziwe glutes. Landela sikhathi ngokuthi "ukuklaba" imizuzwana okungenani 20 ke sukuma nge ephefumula.

Hlela imilenze abantu abaningi ngangokunokwenzeka, ukwandisa ohlangothini engaphakathi unyawo phambili, izandla okhalweni isikhundla. Njengoba exhale, ukuguqa yakho futhi lisithekile phansi njengoba ejulile njengoba uvumele ukuqeqeshwa ngokomzimba. Khona-ke okuthumela ukhalo phambili bese qinisa izibunu zakho. Bamba imisipha ukungezwani imizuzwana ngu-20. ukuma Inspiratory, ukuphumula amasekhondi 20. Qiniseka ukuthi ukuvivinya umzimba ukwandisa ezinqeni 2 izikhathi ezingaphezu.

Thola ngamadolo wakho, izinzwane ukuphumula ngokumelene phansi, beka entendeni yesandla sakho ibhande yakho. On the exhale, yehlisa izibunu zakho eduze kwamathe ezinyawo zakhe, kodwa ngokuphelele musa ukuhlala phezu kwabo. iposi Inspiratory ukhalo phambili futhi athathe indawo yokuqala. Ingabe 10 - 20 ezinikezwa. Ungase futhi usebenzise kancane nzima buttock nokwengezwa: wenza ezimfushane, qala entwasahlobo ukunyakaza imizuzwana embalwa.

Beka phansi, imilenze goba, izinyawo ukuhlela ububanzi 10 cm komunye nomunye. With an ephefumula, siphakamise ukhalo futhi qinisa izibunu zakho. Bamba amasekhondi 20, bese ngihlaliswa ngokuphelele phansi. Phinda izikhathi okungenani 15.

Ukuqala isikhundla uyefana. On the donsa, siphakamise okhalweni. Shift isisindo sakho ukuze unyawo lwesobunxele, ukuqondisa umlenze sakho sokunene, uphakamisele. Phakathi umzuzu, enze ukunyakaza springy, ukwehlisa ke nokuvusa ukhalo. Exhale ngokuphelele amanga. Phinda umzimba for buttock nokwengezwa, esekelwe unyawo lwesokudla.

Phendulu ngesisu sakho, beka izandla zakho kanye umzimba. On the exhale, phakamisa umlenze wesokunene, ekhomba uzwane uqobo. Bamba amasekhondi 25. On the donsa, umlenze aphansi. Zinike ukuphumula. Ngesikhathi esilandelayo lapho exhale uphakamise nezinye emlenzeni cwilisa ukuma njengoba imizuzwana 25.

Thola ngamadolo wakho, uthole phansi ibhodi lemisindo. Thatha noma iyiphi umlenze emuva, goba ngesikhathi esifanayo amadolo akhe. On the donsa, phakamisa umlenze phezulu, exhale bese wehlise ukuba phansi. Ingabe 2 amasethi 25 ezinikezwa. Yenza umsebenzi ngakolunye buttock.

Uqeqesho we imisipha gluteal, kanye nanoma yimuphi omunye umthwalo amandla kumele iphele eziyinkimbinkimbi ngilulekela.

Hlala lemilenze UQONDISE ngokugcwele, donsa amasokisi. Nge umoya mabaphakamise izandla. On the exhale, sitsheke umzimba ukuze imilenze. Beka izintende onyaweni noma ephansi umlenze, ukhombe esifubeni okhalweni. Bamba iminithi elingu-1. On the donsa kancane qondanisa.

Lala phansi, izingalo ngendlela ofuna ngayo. Nge okhishwa ngamakhala agobe umlenze ngakwesokudla ngokuhlanganyela amadolo, ne umoya rewound amadolo we umlenze ngakwesokunxele bese uzama ukufinyelela ukuba phansi. Ngesikhathi esifanayo, musa ukukhipha emahlombe eqinile phansi. Ukuqamba Amanga kulesi sikhundla iminithi elingu-1. Nge okhishwa ngamakhala ukuze untwist okhalweni uyolala phansi ngokuphelele. Yenza esisuka ku-buttock ngakwesokunxele.

Lezi umzimba ngenxa izibunu, ungakwazi afake umzimba ekuseni noma ukusebenzisa njengenhlangano ezimele amandla umthwalo.