Kanjani ukwakha izibunu ngeviki?

Ukuze siphendule umbuzo indlela ekhiphela up ezinqeni ngeviki, okokuqala, kudingeka sibheke elalibaluleke ezakheke ngayo. Phakathi nenkathi esinjalo singamane ukudonsa imbongolo abaqeqeshiwe amantombazane njalo ukubukela mafomu futhi noma ngabe yisiphi isizathu, benza ikhefu isikhathi eside ukuqeqeshwa. Ukuze wenze lokhu, badinga umthwalo ethuthukisiwe e ejimini nge dumbbells, barbells, simulators ekhethekile noma olwandisa. Ihora nengxenye amakilasi nsuku zonke izinsuku eziyisikhombisa saphumela ezinqeni ku ukuma oyifunayo.

Kanjani ukwakha izibunu ngesonto abameleli ongaqeqeshiwe wobulili fair? Phakathi nale nkathi - cishe lutho. Ukuze yemvelo kwemisipha ukukhula ukulayisha okuguquguqukayo kumelwe kube isikhathi eside. Empeleni, emva wokuqala olunzulu ukuqeqeshwa imisipha oyogula 3 - 4 days ukwenza ukunyakaza umnyuziki esingokwenyama ngiyaphupha. Umkhawulo ukuthi kungenziwa esikhathini ezinjalo, - lwesikhathi ukuqeqeshwa ngokomzimba nokubambelela ekwenzeni lokho okuhleliwe. Uma uhlelo ukuqeqeshwa iyawakha, ungalokothi ube ukudideka, yini umzimba okufanele kwenziwe namuhla, futhi yini - kusasa. Ngemva kwamasonto amathathu, imiphumela yokuqala izotholakala.

Uma intombazane (owesifazane) kuyinto ukhuluphele ke umbuzo indlela ekhiphela up ezinqeni ngesonto, enza umsindo bengayi. Kulesi simo, kufanele uqale ngokuphelele ukushintsha uhlelo ukudla, tune nasengqondweni ukuze izinguquko esizayo futhi, ngamazinyo clenched, uqale umsebenzi, okuyinto singalimaza.

lift Okokuqala ezinqeni ngokuvamile uqala ukuvela ngemuva ezintathu - emasontweni amane zokuvivinya umzimba njalo. Futhi umphumela - umumo oyindilinga ngaphandle nokuncane ukusikiselwa kokuziphendukela cellulite.

Ukufeza umgomo kufanele kube ukuba unamathele isimo esisodwa - ukukhishwa umsebenzi ngamunye kufanele kwenziwe amasethi amathathu (!). Lokhu kwenziwa ngendlela elandelayo. Ukuvivinya ngayinye wenziwa kuze amabutho zokugcina. Ngemva break iDemo, indlela yesibili izophela ambalwa iminyakazo ngaphambi indlela yesithathu - ngisho okuningi ngokuncane. Kancane kancane, umthwalo kufanele ibe ngu- nelesithupha izindlela.

Kanjani ukwakha izibunu ngeviki? An isethi okuyisibonelo umzimba unikezwa ngezansi:

1. Squats. Ukuze enze 10 - 15 squats imilenze ezibekwe ukuze kwakunokwenzeka ukwenza squats ezijulile futhi emnene. Ngo isidingo sokuhlale ncamashi ekukhishweni ukunyakaza emuva, namathanga kumele ixhunywe amathole, nezinqe - ne izithende. Ngokuhamba kwesikhathi, kwandisa umthwalo izinsimbi noma wanyathela ngoba induku emahlombe abo.

2. Ibhuloho. Ukulala kwakhe izimisele phansi ngamadolo, udinga ukudonsa esithendeni kuya izibunu, izingalo enwetshiwe kanye umzimba, izintende bezama phansi bese uphakamisa ukhalo ukuze emuva, izibunu namathanga yakha umugqa oqondile. Umvuthwandaba kufanele kwenzeke yokwelula imisipha izibunu nelamathole. Ngemva emithathu yesibili ukubambezeleka ukubuya isikhundla yayo yasekuqaleni. Enye indlela, 8 - 10 ezinikezwa.

3. izinyawo Mahi. Ukuze lesi sivivinyo uzodinga sisindvo semikhakha ku iqakala noma irabha olwandisa, ehambisana umlenze isihlalo ngezinyawo zakhe. Alternately ukusebenzisa 8 - 12 senhliziyo bushelelezi emuva "ukulayishwa" unyawo.

Ngaphezu umthwalo jikelele ngokomzimba kumele kusetshenziswe ukubhucungwa ngenxa izibunu. Design Its ekhethekile ivumela roller ukumbhucunga izicubu ezithambile kanye nemisipha esimweni ehlezi, ekuvimbeleni ukukhumuzeka cellulite nomphumela ezuzisayo phezu isimiso sezinzwa.