Izivivinyo eliphumelela kakhulu ukuba nokhalo oluncane okhalweni emide emincane ekhaya: izibuyekezo, izithombe

Ngokungangabazeki, zonke wesifazane ufuna ukubheka umphefumulo ephelele. Futhi ngokuvamile isifiso ukuze uthuthukise ukubukeka yabo akuphazamisi ezicini zobuso noma izinwele kanye sibalo. UMFANEKISO njengabesifazane ngempela - umphongolo ubude, okhalweni mncane, izibunu some nezinqulu ukwenzela ukungena okuncane kakhulu. Kodwa inkinga eyinhloko endleleni ukuphumelelisa ekahle - ke folds esiswini. Bona yadiliza yonke indlela, ophoqelelwe ukungabaza ngokwabo, yehlisa ukuzethemba futhi zibangele ukukhetha alithandeki zokugqoka. Owesifazane uholwe isimiso: kungcono agqoke ingubo baggy nebhulukwe nge nokunwebeka ukwedlula phezulu kanye jeans nge ephansi ayejikijela - kuzobonakala kuya esiswini!

Sinesicefe, futhi iqiniso lokuthi omunye Ukudla akunakwenzeka ukuze uvikele umumo oyifunayo ngisho noma isisindo iyogcwala amanzi phambi kwamehlo ethu, isimo jelly-like esiswini futhi uzohlala njengoba enjalo. Indlela eyodwa yeqiniso out - njalo ukuba afeze izivivinyo ephumelelayo kakhulu ukuba nokhalo oluncane okhalweni emide emincane, ozokusiza ukuba bangethembe (noma baphinde bangethembe) sibalo amaphupho.

inzuzo esiphezulu

Kunezibonelo zakudala umzimba sokuba imisipha besisu, okuvumela ohlangothini ecacile futhi nesibaya uyazondwa. Uphakamise imilenze kule sikhundla lisalele, "ibhayisikili" nazo zonke izinhlobo zezinsimbi ukwahlukahlukana esonta. Nokho, ochwepheshe abaningi phezu izitayela zakamuva emhlabeni kokufaneleka musa ukweluleka ehileleka ajwayelekile (futhi ngezinye izikhathi walithanda) esonta enjalo, bethi le ndlela ushisa calories okungenani ukuqeqeshwa okungenani imisipha. Ngempela nakuba crunches kanye zihilela phambi imisipha ukukhonkotha wonke amanye imisipha kungukuthi wasebenza. Kusukela ngaleso sikhathi, kubonakala izivivinyo ephumelelayo kakhulu ukuba nokhalo oluncane?

side wayibhinca

Ngokuqinisekile ujwayelene wayibhinca yendabuko, okuyinto eyenziwa, esekelwe ezandleni nasezinyaweni. Ukufaneleka abafundisi ukuphakamisa ukwandisa yinkimbinkimbi kwengqamuzana, kanjalo kabili ukusebenza ukuqeqeshwa. Kungani ohlangothini ibha kuyinto kakhulu wusizo sculpting umzimba? Impendulo ilula: ngesikhathi egijima, wena sithembele amaphuzu amabili esikhundleni ezine, okusho - imisipha besisu basebenze ngokuzikhandla ukuze ugcine ibhalansi yakho.

Indlela yokwenza strip lateral

• Amanga ngohlangothi lwakho lwasokhohlo, ukubeka ngendololwane ngqo ngaphansi ehlombe ecindezela imilenze yakho ndawonye. Beka isandla sakho sekudla ehlombe lakho lesencele noma okhalweni ohlangothini lwesokudla.
• Qinisa imisipha yakho besisu futhi siphakamise okhalweni phansi kuze kube yilesi sikhathi, uze uzithole isikhundla yakhoibrium ubambelele isandla futhi amathe ezinyawo. Umzimba kumele akha line diagonal. Bamba lesi sikhundla ngoba 30-45 imizuzwana. Uma uthola lo eside kakhulu futhi kanzima, uhlale kwibha eliseceleni nje ube namandla athe xaxa ivumela, liphakamisa okhalweni bese uphinda izinkathi ozidingayo ukuze sifinyelele i-akhawunti jikelele in 30 seconds. Khona-ke uvule ngesigomeni sakho uphinda.

Ukuhamba ezandleni stop amanga

Njengomthetho, izivivinyo ephumelelayo kakhulu ukuba nokhalo oluncane, amelwe eziyinkimbinkimbi, njalo zihlanganisa ukwahluka kwe- ibanga ezandleni stop amanga. Ukuze enze lokhu ukunyakaza eziyinkimbinkimbi iyadingeka ukusebenzisa wonke amaqembu kwemisipha - oyenza isebenze wonke umzimba, kuhlanganise ezingalweni kanye nasemilenzeni. Kulokhu, ukuqeqeshwa ukumelana naso futhi kwenze ikhono balinganisele, okusho - nayo yonke imisipha core.

indlela yokwenza

• Sicela umise amanga isikhundla (i-push ejwayelekile). Beka izintende ehlombe-ububanzi ngaphandle, bese hlukanisa omunye cishe ezinhlanu amasentimitha kude nomunye.
• Hamba ku-izandla zakho phambili ngangokunokwenzeka, bese ubuyela le "izinyathelo" esifanayo isikhundla yayo yasekuqaleni. Ingabe 10-12 rep.
• Ungakwazi ukwandisa nobunzima by ephakamisa ngonyawo olulodwa ngesikhathi uhambo ezandleni stop amanga.

"Alligator"

Izivivinyo eliphumelela kakhulu ukuba nokhalo oluncane ngokuvamile zibe namagama angavamile. Nokho, kulesi simo umlingisi ukunyakaza ulungisiswa ngokuphelele eside engavamile: kufanele ngokoqobo udonse umzimba bakhe bawelela ngaphesheya kwesifufula phansi ukubandakanya wonke wonke umzimba futhi ukuthuthukisa amakhono kokulondoloza ukulinganisela ngendlela ephelele. Ngaphezu kwalokho, "lwengwenya" ngokushesha futhi bathukuthele burns kilojoule extra, njengoba ihlanganisa cardio, imizamo silondoloze ukulinganisela futhi ilungu amandla.

abulawe efanele

• Mhlawumbe umzimba ngempumelelo kakhulu ukuba nokhalo oluncane ekhaya Nokho, ayifanele zonke zokuhlala, zama ucabangele okulandelayo. Ukuze wenze "lwengwenya", uzodinga khulula strip flat phansi lapho ungaya phambili okungenani eziyishumi (futhi mhlawumbe amabili) amamitha. Ngaphezu kwalokho, imishini edingekayo - utho evumela kwislaydi phansi okungenani friction. terry ithawula - ngoplastiki, tile noma amapulangwe uphelele ukhaphethi.
• Thatha kokuqala isikhundla - laying ukugcizelela ngaphambilini Zamotaev unyawo isikhwama noma ithawula.
• Hamba izandla, edonsa umzimba phansi, kuze kube sekupheleni umlenze khulula. Phumula 60-90 imizuzwana (ungahle udinge kancane ngaphezulu noma isikhathi esincane esingaphansi) bese uphinda ngokubuyela esikhundleni sazo sokuqala kanye yokuqala. Landela yonke eziyinkimbinkimbi waphinda.

Amazing e statics

Okuxakayo nje izicubu amagxolo static bangaqeqeshwa hhayi kuphela bendabuko ukuma noma ohlangothini bar. Izivivinyo eliphumelela kakhulu ukuba nokhalo oluncane okhalweni emide emincane (isithombe) ngokuvamile zihlanganisa ezinye ukushintshashintsha static (umile) voltage cindezela. Sinikeza isici zakudala ukuqeqeshwa amandla, ukwenza okuzokwenza badinga kuphela mat Gymnastic.

ukusebenza inqubo

Lala ngomhlane phezu uhlaka ukuguqa yakho nge-engela kwesokudla, edwengula off unyawo kusukela phansi. Kuyinto efiselekayo ukuthi izinyawo nazo i-engela degrees ayisishiyagalolunye ukuze amasokisi wabheka phezulu. Yelula izingalo zakho bese ubeke izandla zombili phezu kwamathanga akhe. Khokha umoya bese exhale ngangokunokwenzeka ukunciphisa imisipha besisu, ngokucindezela okhalweni lwakhe kuya phansi futhi baphokophelele izandla zakhe okhalweni (imilenze kufanele ahlale kungahambi). Gcina lokhu isikhundla ngoba cishe ngomzuzwana owodwa, bese kancane uphumule imisipha. Kuyadingeka ukuba enze umugqa ezintathu amasethi ezinikezwa eziyishumi.

Uma ukholwa ukuthi izivivinyo ephumelelayo yokuba i-ephelele nokhalo kuzomele sifake izakhi ukuba ungaguli kakhulu, zama ukwandisa yinkimbinkimbi static ugesi cindezela. On the exhale, ngokucindezela izandla zakhe okhalweni lwakhe (hip ngesikhathi esifanayo - entendeni), aphakamise ikhanda phansi namahlombe. On the donsa, ephansi yakho ekhanda, emahlombe emuva yokuqala. Engeziwe mini-ukusonta uyokhulisa umthwalo futhi ngokushesha ukufeza umphumela oyifunayo.

"Isikebhe"

Izivivinyo eliphumelela kakhulu ukuba nokhalo oluncane abandakanya ukusebenza kwemilenze njengoba isigwedlo: kubalulekile ukuba azivuse ngaphezu komhlabathi, imisipha ziqala ukusebenza uqweqwe kanzima, ukuthatha isisindo esifubeni aphansi. Isimiso esifanayo usebenza umsebenzi "Isikebhe", okuzokwenza udinga ukwenza uhlaka ukuqina.

Indlela yokwenza "isikebhe"

Hlala ecansini amadolo akho insaliwe bese uqondanisa izinyawo zakho phansi. Ukuncika emuva, encike izindololwane zakho (emuva kufanele ahlale ngqo futhi ukulungele ukulayisha) bese ubeka izintende ku mat. Cindezela imisipha yakho besisu futhi uphakamise imilenze yakho, eguqa engela kwesokudla. Amadolo ngesikhathi esifanayo kufanele uthinte bese ukugqoka - ngabomvu. Kancane ujike unyawo lwesobunxele, ukugcina ukhalo phansi. Ukugcina engela degrees ayisishiyagalolunye, imilenze kancane, bese ukubabuyisela ilungelo, efana umdwebo yencwadi IsiZulu U. Ingabe ezinikezwa amabili isikhathi ngasinye ekushintsheni isiqondiso "incwadi".

Uma unesithakazelo ngaphezulu umthwalo, kungenzeka ukugcina izinyawo zakho i-obtuse kunokuba engela kwesokudla, noma qinisa ngokuphelele kubo.

"Ixoxo"

Yini Obonisa for ukuba nokhalo oluncane - ziphumelela kakhulu? Lena, ngaphandle kokungabaza, ukunyakaza ashukumisayo ngemajini umlenze nesiphanga izindwani phansi. Zama, isibonelo, ukwenza ephelele iqoqo umzimba "Ixoxo" - ukushuba cwaningo imisipha uqweqwe uyozizwa ngokushesha.

Kanjani umsebenzi

• Lie emhlane wakho ejimini mat, nokuvusa imilenze, amadolo bent, bawendlala ngaphandle. Isithende kufanele uthinte. Inhale futhi uphakamise ikhanda lakho futhi emahlombe phansi, ezimazombe phezu emaphethelweni nokubheka ngasezinyaweni zakhe. Phakamisani izandla zenu bese udonsa abathume ukuba ohlangothini elingaphandle emathangeni ukuze izintende zibheke phansi.
• On the exhale, qondanisa kwemilenze uyaziveza sakhe i-engela degree amane nanhlanu ngenhla phansi, ephethe kwamadolo akhe. Inhale futhi "frog" kabusha ukuthatha isimo sengqondo, ngokuletha isithende zafika ezinqeni sixhumana. Ingabe ezintathu amasethi ezinikezwa eziyishumi.

"Ixoxo" cishe njalo kufakwe izivivinyo ephumelelayo kakhulu ukuba nokhalo oluncane - lweviki wokusebenza timphawu ingatholakala yi ngempela kangako. Uma ufuna ukuzama inguqulo more xaka, zama eqondisa imilenze kanyekanye ne engezansi kubo njengoba low ngangokunokwenzeka ngaphandle kokuthinta phansi.

Izibuyekezo

Izibuyekezo ukuzilolonga ngenhla, kushiywe izinkundla ingxoxo, kancane okuphikisayo: yize kungekho muntu ophikayo izinzuzo ukuqeqesha imisipha besisu ngosizo lezi zinto, kukhona labo cabanga abavamile zakudala futhi ukuhlanekezela ezimazombe indlela ezingcono kakhulu yokulwa fat ngokweqile ku esiswini. Isiphetho ingaba yinye kuphela: ukulwelwa ukwenza ukukhetha siqu wena kuphela ukuzilolonga kwabo ofanele ngempumelelo kakhulu ukuba nokhalo oluncane. Izibuyekezo zabanye kungakuqinisa ngempela ukusiza, kodwa izinto eziphilayo zihluke, kanye ukusonta efanayo zingase zingabi usizo kuwe mathupha. Zama izindlela ezihlukene - ngisho uma ungenayo sithathe ububanzi ephelele ke okungenani eziklanywe kahle cindezela ngenkathi kuseshwa!