Kwamathanga Strong, izibunu amahle

Beautiful hip zesifazane njalo yabakhanga zabantu emhlabeni. Abesifazane babo bonke ubudala ufuna ukuba sibalo some, ikakhulukazi imilenze nezinqe.

hip eqinile, imilenze enhle futhi mncane - lena ngokuyinhloko umphumela ukuqeqeshwa njalo.

Ukuze kuzuzwe ukusebenza wayefisa zangaphandle ngaphambi kokuba uqale ekilasini, kudingeka utadishe umsebenzi kwemisipha umlenze nezinqe, ubona kanjani abathintekayo ukunyakaza basuke.

nsuku zonke, imilenze nezinqe ezihilelekile kule umsebenzi ezingokomzimba nokusiza ukwenza ukunyakaza ezahlukene. Ngokwesibonelo, it is ukuhamba, ukugibela izitebhisi avuke esihlalweni sakhe uphinde wehlise ke.

Ukuqeqeshelwa kuhilela ukusetshenziswa inombolo enkulu kwemisipha zesivikelo sesifuba. Ukuze wenze lokhu, kudingeka wazi ukuthi bakuphi futhi uzisebenzise kanjani ngempumelelo ekuqeqesheni. kwamathanga Beautiful nezinqe - umphumela zokuvivinya umzimba njalo.

Isakhiwo imisipha gluteal

I gluteal imisipha imisipha we ephansi esitho ibhande (iqembu ngaphandle).

Elikhulu gluteal kwemisipha sifana idayimane. Kuyinto indawo futhi enamandla, awugqinsi kuze kufinyelele 2-3 cm. Lokhu imisipha ehilelekile eqondisa esifubeni bent, yelula hip, ngesikhathi esifanayo ukuyivala ngaphakathi.

Gluteus medius imisipha itholakala ngaphansi maximus gluteus, sifana unxantathu. Kuyinto ngiyabonga obukhulu ezimbili zamatshe imisipha zesivikelo sesifuba.

Gluteus minimus imisipha isesimweni kufana Ngokwesilinganiso, kodwa kuba ohlabayo okuningi.

Bobabili imisipha zinengxenye ukuthunjwa ethangeni. Ngaphambili ngemishayo kokubili imisipha uphendukisa kwethanga ukukhungatheka kwangaphakathi, emuva - phandle. Kanye maximus gluteus iqhaza isandiso isiqu.

Cellulite ithanga. Izinqe Beautiful okwesikhathi ukusebenzisa ezimbalwa

Ukuze uthuthukise ukuma imilenze nezinqe, balahle cellulite, zikhona ongakhetha eziningana. Indlela engcono kakhulu ulungise sibalo - kuyinto umsebenzi.

Izivivinyo, ezihilela kunemisipha yomlenze nezinqe, ngcono imisipha ithoni. Avamile umsebenzi izikhathi 3-5 ngesonto kuzovumela ngenyanga ukuze ubone imiphumela esibukweni lokuqala, futhi kuba okhalweni okwaziyo futhi encane, enhle nezinqe aqine.

Ngempumelelo umzimba sokuba imisipha umlenze nezinqe

Izivivinyo eliphumelela kakhulu ukuqeqeshwa - eziyisisekelo. Bazibandakanye umsebenzi amaqembu amaningana imisipha. Ngaphezu kwalezi umzimba kungenziwa isehlane, lapho izicubu gluteus kuphela abasebenza.

squats

Lokhu kungenziwa ekhaya noma ejimini. Ukuqala isikhundla - emi, izinyawo ububanzi ukhalo, izinyawo nezinzwane ezikhomba phambili, nezandla zingenhla kwekhanda, izindololwane - esandleni. On the donsa udinga kancane uqale esizowela phansi, ngenkathi ugcina emuva zakho ziqonde. ngamadolo yakho kumele ihlale phezu kwezinyawo, ukhalo sihoxisiwe.

Down ongaphakeme kuyadingeka ukuthi kwamathanga akho okungenani parallel phansi. Kubalulekile ukugcina ikhanda lakho ngqo, amehlo iqondiswe phambili.

Waguqa phezu exhale ukubuyela endaweni yalo.

Yenza 20-30 ezinikezwa for 2-3 amasethi.

Kulesi umsebenzi, ungasebenza ngaphandle imithwalo eyengeziwe, unezela ngamunye okwalandela Amazing rep. kancane - ngesivinini ngokubulawa.

Lokhu kuzosiza balahle cellulite bese qinisa ethangeni. imilenze Beautiful nalo.

lunges

Ukusebenzisa iqala kusukela efanayo yokuqala njengoba lowo odlule (ungakwazi abeke izandla zakho phezu ibhande).

Ukugcina ibanga phakathi kwezinyawo, udinga ukuthatha isinyathelo phambili futhi awela simo ukuthi kwethanga umlenze, esimelela phambi, zifana kuya phansi. Kulokhu, idolo we umlenze akufanele bayeke uzwane senyawo. Phakathi kunawo wonke futhi tibia kokubili imilenze kufanele kube ngu-90 degrees.

Lunges engcono kakhulu yokwenza ngamunye ngamunye umlenze 10-20 ezinikezwa, 2-3 amasethi ngamunye. Uma kusengaphambili kunzima ukwenza, kungenzeka ukuthatha isinyathelo emuva. Inhale ukwenza ekupheleni isinyathelo, exhale - ubuyele endaweni yalo.

Ngenxa yalaba azinabo umsebenzi kwamathanga amabili amahle zesifazane nezinqe iyohlale some.

Umlenze lift ups ngemilenze

Ngamadolo ngemilenze, exhale ukwenza ngamakheshi kancane imilenze kuze isikhundla lapho kwethanga kanye emuva kuyoba emgqeni efanayo. Ungavumeli ukunyakaza okhalweni. Unyawo Sock sibhekisela phansi, esithendeni - ophahleni. Yenza 20 ezinikezwa emlenzeni ngayinye ukuze 2-3 lishona.

Ukuphakamisa imilenze elele ohlangothini

Ngohlangothi yakhe, umzimba kanye imilenze - umugqa owodwa. ingalo Lower phansi kwekhanda lakhe, upper andla - phambi phansi, kuyasiza ukuba sihlale silinganisela. On the exhale, enze ngcono izinyawo - 20 rep ngo 2-3 amasethi, kwenziwa kancane.

Zonke izivivinyo ungaqala ukwenza ukuba 1 indlela, kancane kancane sibe nzima umthwalo okhalweni. imilenze Beautiful nezinqe some - lokhu kuwumphumela, okuyinto ngokuqinisekile sifinyelele.