Imisebenzi eyiyo ukunciphisa umzimba

abafazi abaninzi ufuna ukuncipha. Imisebenzi eyiyo ukunciphisa umzimba - kuba yeyona ndlela ifanelekileyo ukufumana umfanekiso ogqibeleleyo. Ngoko ke, wena musa nje ukuba slim fast, kodwa uya kuba umnini konwaba toned nomzimba lweembaleki. Ukuze ukunciphisa umzimba ngokukhawuleza, kufuneka umthambo olusebenzayo ukunciphisa umzimba, omnye iintlobo leyo callanetics. Le oluntsonkothileyo imithwalo ezilula emzimbeni ndawonye iye eziveliswe ngumdanisi odumileyo Dutch, yaye iyathandwa phakathi amantombazana amaninzi ukususela kulo lonke ihlabathi. Ngoko nje ziye rhoqo thaca esebenzayo umthambo ukuze fast ukwehla kobunzima, kwaye kwangoko uzakuqhaphela ukuphucuka ezikholekileyo imbonakalo yazo. Imithwalo enzima Kucetyiswa ukuba enze ka-3 ngeveki. Le mithambo olusebenzayo ukunciphisa umzimba uya kufuna ibhanti-athuke kakhulu, nto leyo zingathengwa kuyo naliphi na isebe ezemidlalo.

umzimba 1

Tape-absorber busisigxina ngeenxa kwamaqatha. Emva koko kulandela ukuqondisa, uwatwabulule izihlunu ezinqeni kwaye ukhululeke kude ekupheleni msebenzi. Va forefoot I waba engile izidanga malunga 45 ezahlukeneyo. Kuyimfuneko ukwenza njengenyathelo icala, kuqalwa unyawo lwasekunene. Ukugcina umva wakho, ukuhlamba phantsi kancinane. Bamba le sikhundla, uzinzo uxinezeleke nomlenze kunye neempundu. Kancinci babala ukuya kwi-100, uze ubuyele endaweni yaso yesiqhelo. Phinda amanyathelo afanayo, ukuthatha inyathelo kunye unyawo lasekhohlo.

Ukuhambisa 2

Lala kwi msebenzi mat, emva phantsi. Ngobunono tsala up imilenze, ukuze ukuba uzakhela engela umgangatho izidanga malunga nama-45. Ukusenga glutes zakho. Nikelani ingqalelo esinqeni. Kufuneka sibe enhle uze ususe emgangathweni. Thatha absorber yokothuka, pre-wayisonga kubini, kwaye ungqiyame phambili umzimba. Kwangaxeshanye, kufuneka sizame ngamandla ukuze wolule i rubber umatshini izandla. Emva koko, ukugoba umlenze wakho wasekunene kwaye itshintshe ngayo kufutshane batik band. Zama ukubandakanya esiswini kwaye itshintshe intloko yakho phambili nasesilevini sakhe. Engqondweni babala ukuya kwi-100, uphinde ngomlenze ngasekhohlo. Imisebenzi enjalo ukuba imilenze ukutya iya kunceda nokunciphisa ubungakanani ngesandla kwaye wenze nesisu flat.

3rd Ungeniso

Thatha i tape-ukothuka kunye ayinakolulwa. Umothuko umlobothi wakho phezu unyawo lasekhohlo, i tape ngokwayo kufuneka ibe kwindawo crosswise. Ukubamba iziphelo a band irabha, hlobo isandla ngesandla, kunye nokuphakamisa zabo. Fumana indawo izandla, kukho ikati ubuya kuziva umsebenzi izihlunu ingalo. Slide washiya unyawo emva kancinane nokuphakamisa ngayo. Musa ukulibala ukuba olule izihlunu ezinqeni. Ukongeza, le yokuma echanekileyo musa kume amagxa phezulu. Bamba le sikhundla, ukubala engqondweni ukuya 100 Phinda lo msebenzi kunye unyawo lwakho lwasekunene.

Ukuhambisa 4

Ikhonkco tape-absorber ngenxa umlenze ngasekhohlo, njengokuba kwindawo yangaphambili. Cross irabha lakho lomculo, uthabathe iziphelo iplagi izandla phambili kwisigxina ngaxeshanye kunye ngokuphathelele emgangathweni. Zizwe ukusebenza izihlunu emagxeni. Umlenze elisekhohlo kancinane kubuyiswe, qinisa izihlunu zakho ezinqeni. Emva koko, kufuneka Wayitsala umlenze kwi edolweni. Uziva gluteus ombane kunye nezihlunu imisipha. Njengazo zonke ezinye exercises, uya kufuneka ukubamba kweso sikhundla de ube ubale ukuya 100. Emva koko, izenzo ezifanayo ziqhutywa kunye unyawo lwasekunene. Khumbula ukuba ukwenza olusebenzayo ukunciphisa umzimba le mithambo, kufuneka ugcine amehlo zonke iintshukumo egudileyo. isigaba nganye kufuneka wenziwe kancinane, eziva umsebenzi ngamnye kwezihlunu. Kwakhona "ukulalela 'emzimbeni wakho kwaye musa zizisulu. Ukuziva udiniwe, yokuthatha ikhefu, uze uqhubeke ukudala umfanekiso efanelekileyo.