Akunabo bonke abafazi abanokuziqhayisa ngokwemvelo ngamagxobhozo anxibekileyo, kodwa asikho isizathu sokuphelelwa lithemba. Ukususa amanxeba amaninzi, ukupompa umxube kunye nokongeza ivolumu, kufuneka usebenzise rhoqo. Kukho iindlela ezininzi ezahlukeneyo ezinikezela umthwalo kwimisipha yobunzima, into ephambili kukuba uzalisekise ngokwemiqathango yonke.
Ukuzivocavoca ukwandisa amaqhosha
Ekubeni injongo yoqeqesho kukunyusa ivolumu, kubalulekile ukuqwalasela imigaqo emibini engundoqo. Okokuqala, kuyimfuneko ukusebenza nomthwalo owongezelelweyo, ngoko kwiimeko zekhaya izibhambathiso zisetyenzisiweyo, kwaye ehholo kukulungele ukuthatha ibha. Okwesibini, ukuqhutyelwa kokupompoza iimfumba kuyasheshisa, okukuvumela ukuba ulayishe izisipha kangangoko kunokwenzeka.
Ukuzivocavoca ukutshatyalaliswa
Ukuze ufumane iziphumo, kufuneka uqeqeshwe rhoqo, kodwa ungayidluli. Ukukhula kwemisipha, ukuphumla kubalulekile, ngoko kulunge ukuqhuba iixesha eziliqela ngeveki. Ukwandisa umthamo, kuyacetyiswa ukuba ukhethe izenzo ezisisiseko zamatye, okubandakanya amaninzi amaninzi, ngoko awukwazi ukwenza ngaphandle kokufudumala okufanelekileyo. Ekusebenzeni kwakho, faka oku kulandelwayo kwezi zixhobo zaseBrazil :
- Squats . Gcina iinyawo zakho kumgangatho wesigxina, iisokisi zenzeke kancane. Ukusuka kwindawo yokuqala, i-squat, ukudonsa i-pelvis. Musa ukudibanisa amadolo akho kwaye ujonge ukuba abahambi ngaphaya kweenyawo. Xa izikhwebu zifana nomgangatho, lungisa imeko kwaye unako ukuvuka. Ngaba ama squats anesisindo esingaphezulu.
- Ukuwa . Gcina iidumbbell ezandleni zakho zokunene macala. Thatha inyathelo elikhulu uye phambili uze udibanise ukuba wenze ifowuni yangaphambili ngakwesokudla kwixolo elihlangeneyo. Emva koko wabeka unyawo lwakho wenze okuphindaphindiweyo okulandelayo. Njengoko kusebenze kwangaphambili kwiimingxuma, ngelixa unciphisa, uguqula, uphinde uphume, uphume. Kubalulekile ukuba ungagcini kumqolo, ukuze ungabonakali umthwalo.
- Deadlift . Sebenzisa i-dumbbell okanye i-barbell. Sukuma uqonde, uthathe i-dumbbells phambi kokubamba, uze ugcine phambi kwakho eduze kweenyawo zakho ngezandla ezizenzekelayo. Ukugxotha phambili, ukudonsa i-pelvis kwaye ugcine umqolo wakho ngqo. Ukhahlela ngokukhawuleza. Kule meko, iidumbs zihamba ngokuthe ngqo kumilenze. Ekugqibeleni, lungisa kwaye ukhule ngokukhawuleza.
Ukuzivocavoca ukulahlekelwa kwesisindo sezinkuni kunye neenkuni
Ekubeni injongo yoqeqesho kukulahla iisentimitha ezingaphezulu, imigaqo yeklasini iyatshintsha kancane. Okokuqala malunga nesantya sokwenziwa komsebenzi, ngoko kukutshisa amafutha ukuyenza yonke into oyifunayo ngokukhawuleza ukukhawuleza ukuphefumla nomsebenzi wentliziyo. Ukuzivocavoca ukunciphisa umthamo wezinkuni kunye neentambo zenziwa ngcono ngaphandle kobunzima obongezelelweyo okanye akufanele kube ngaphezu kweekhigram ezihlanu.
UDaria Lisichkina - ukuzivocavoca ngeenqatha kunye neenkuni
Abanomqeqeshi abaninzi banikela ngeengxaki zabo, okwenza ukuba i-esile ikwazi ukuxhuma. UDaria Lisichkina akafani kwaye uqeqesho lwakhe luyabonakala, kuba lulula kwaye lusebenza. U-Daria uncoma ukuba afake kulo qeqesho njengendlela yokuhlaselwa esiseko kunye nezikwere kunye nokusebenza okulandelayo kwezicwangciso:
- Isiqingatha-bridge . Hlala emva kwakho, ubeke iinyawo zakho emaphethelweni kwanoma yiphina indawo, njengesihlalo okanye i-fitball. Yibambelele phantsi, uze usasaze iingalo zakho macala. Khuphula i-pelvis ukuze umzimba ekugqibeleni uvelise umgca ochanekileyo, ukunciphisa imilenze kunye nokubetha. Emva koko, nciphisa i-pelvis phantsi, kodwa ungachukumisi phantsi, kodwa ngokukhawuleza yenza okuphindaphindiweyo okulandelayo. Unokwenza izinto ezinjalo kwiimiguqu kwi-ballball, eyokwongeza kwimithwalo, kuba uya kufuneka ugcine umlinganiselo.
- Makhi . Uxoxe ngesisu sakho, ufake i-forearm yakho phambi kwakho. Phakamisa umlenze omnye phezulu, uze uyinciphise, kodwa ungathinti umgangatho. Kubalulekile ukuba inxalenye esemgangathweni yomzimba ifakwe. Yenze enye iinyawo zombini.
Ukuzivocavoca kweengcambu kwi-gym
Imisebenzi yokuzivocavoca isebenzayo kokubili ukususa ubunzima obuninzi, kunye nokuxubha imisipha, nokufumana ukukhulula. Yonke imithetho ephathelele ukuhlala rhoqo koqeqesho kunye nemigangatho yokusebenza igcinwa. Kwiinkqubo zakho eziyinkimbinkimbi, zibandakanya uqeqesho oluyisiseko lwamaqhosha ehholo, oko kukuthi, i-sit-ups kunye ne-thrusts, kwaye ungeze ukukhuseleka. Musa ukuthwala ubunzima obunzima, njengoko oku kwandisa umngcipheko wokulimala.
Usebenzisa izikhwebu - intombazana ejimini
Ukufudumala kwangaphambili kwaye ngenxa yale njongo ifanelana nezifanisi ezifana nalezi: ibhasikidi, isitratshi kunye nabanye. Kunconywa ukuba uchithe ubuncinane imizuzu eyi-15 ekufudumiseni iimisipha, kodwa kungcono ukwabela i-30. Ukulinganisa ubunzima, ngokuqwalasela ukuba ukuphuhliswa kwemisipha, kufuneka kube mkhulu, kunye nokulahleka kwesisindo, ngokuchaseneyo. Ekuqeqeshweni, ba ndakanya ukuzibandakanya kokuzihlukanisa kwamatyeki kwiimimiselo:
- Ukuzalisa imilenze emacaleni . Hlalani kwi-simulator ukwenzela ukuba inqeni kunye nomqolo zixinzezelwe kumqolo, obalulekile ekulungiseni isikhundla. Beka iinyawo kwiimbambo uze uphumle umgangatho wangaphandle wethanga kwiimiseko. Ngenxa yemigudu yamathambeka, sasaza imilenze yakho emacaleni kwaye wenze ukuma ekupheleni. Emva koko, yenza ukuxuba, kodwa kungapheli, ukwenzela ukuba ungabonakali umthwalo.
- Ujike unyawo lwakho kwibloko elisezantsi . Umsebenzi omiselweyo owenzela izikhwelo, ukhusele umlenze omnye kunye nomtya oqhotyoshelwe kwikhebula lebhokisi elingaphantsi. Yima eduze kwesi simulator ukwenzela ukuba umgama kuwo ube malunga no-50-60 cm. Gcina izandla phezu kwezibamba kwaye, ukuguqa ngamadolo, susa unyawo lwakho. Kufuneka uyenze oku kuphuma ngaphandle. Emva kokulungisa indawo, buyela emuva.
Ukuzilolonga ngokumelene ne-cellulite emagqabini nasezintanjeni
Iimvumba ezikhuphayo kwesikhumba azibonakali kuphela emzimbeni wabasetyhini abathanjisiweyo, abaninzi abafazi abancinci banomdla we-orange. Kunzima ukukususa, kodwa kunokwenzeka, kutheni ukusetyenziswa kwemilenze yokulwa ne-cellulite yezinkuni kunye namathambo. Ekubeni umsebenzi oyintloko woqeqesho olo luwukuba kulungelelaniso lwe-metabolism kunye ne-drainage ye-lymph, kubalulekile ngexesha lokuzivocavoca ukukhulisa uxinzelelo lwe-muscle, ukwanda kwegazi.
- Makhi . Yima kuzo zonke iine kwaye wenze iimpukane ngenyawo olunye, zama ukwenza i-push iphakame phezulu. Ekugqibeleni, lungisa imeko, bangela umlenze kwisifuba uze wenze okuphindaphindiweyo okulandelayo.
- Ukuhamba ezinqeni . Hlela phantsi, uhleli phantsi kunye nemilenze eqhube phambili. Awukwazi ukukhahlela ngasemva, kwaye unako ukugcina iingalo zakho zibophekile. Ngenxa yokuxhatshazwa kwemisipha yobunzima, qhubela phambili, ulandele ukuhamba. Hambisa phambili / emva.
Ukuzivocavoca kusuka kwi-cellulitis kwimilenze kunye neentambo
Ukwenza ulusu luvule kwaye lukhulu, kubalulekile ekusebenziseni umzimba, kufuneka ukuba uphuze amanzi amaninzi, ukutya ngokufanelekileyo kwaye kucetyiswa ukuba usebenzise iinkqubo ezahlukeneyo zokuzicoca. Ukuzivocavoca kusuka kwi-cellulite kumathanga kunye nezikhwelo kufuneka zifakwe kwiinkalo eziphambili zokuqulunqwa kwalo nxalenye yomzimba. Ukunciphisa umzimba okanye usebenze ukukhululeka kwezihlunu, akudingekile ukuba ungene ehholo, kuba ekhaya ungenza uqeqesho luphumelele. Ngokuqhelekileyo zonke iimvavanyo zilungele uqeqesho olunjalo. Iziphumo ezilungileyo zinikezwa ngamagqabantshintshi ebhokheni, zifuna ukuxinwa okongeziweyo. Iiklasi eziqhelekileyo ngokuthobela imigaqo kunye neendlela zokusebenzisa umzimba ziya kukuvumela ukuba ubone iziphumo kwinyanga. Khumbula ukuba izihlunu zisetyenziselwa umthwalo, ngoko ke zonke iinyanga ezimbalwa, utshintshe i-complex complex, ngaphandle kokuyeka intuthuko.
- Makhi . Thatha ugxininiso lokulala phantsi ngokugxininisa ukukhanya kwi-ballball. Ngenye indlela pha kamisa imilenze, ulungise indawo kwindawo ephezulu.
- Izityambo . Yima umqolo wakho kwi-ballball, ugobe imilenze uze ufake inyawo lonyawo kwibhola. Izandla ziphakamisa phezulu kwaye zigoba phambili, uzama ukuthinta unyawo lomlenze ochanekileyo.