Indlela ukwakha ezimpundwini ngeveki?

Ukuze uphendule umbuzo ukumpompa indlela ezimpundwini iveki, okokuqala nje, kufuneka ukuba sikhe siyijonge yayisinda kakhulu kwindawo ukwakheka kwalo. Ngexesha onjalo kume kuphela iesile abaqeqeshiweyo amantombazana abasoloko ukubukela iifom zabo ngenxa yaso nasiphi na isizathu, wenza ikhefu elide kuqeqesho. Ukuze wenze oku, kufuneka ukuba umthwalo Olomeleziweyo ejimini kunye dumbbells, barbells, simulators ezizodwa okanye olwandisa. Iyure enesiqingatha neeklasi imihla iintsuku ezisixhenxe saphumela ezimpundu kungena imilo oyifunayo.

Indlela ukwakha ezimpundwini ngeveki abameli bangaqeqeshwanga besini ngobulungisa? Ngeli xesha - phantse nto. Kuba ukukhula kwezihlunu yendalo kunye esiguquguqukayo kufuneka ibe lixesha elininzi. Enyanisweni, emva kokuba lokuqala olunzulu uqeqesho izihlunu ziya kufumana 3 abagulayo - iintsuku ezi-4 ukwenza intshukumo ngokupheleleyo emzimbeni nto yenzeka. Bobude ukuba kungenziwa ngethuba, - ithayimthebhile uqeqesho ngokwasemzimbeni babambelele nokwenziwa kwayo. Ukuba isicwangciso soqeqesho faki, zange babe isiphithiphithi, yintoni imisebenzi kufuneka wenziwe namhlanje, yaye yintoni - ngomso. Emva kweeveki ezintathu, iziphumo zokuqala ziya kufumaneka.

Ukuba intombazana (umfazi) na utyebile, ngoko umbuzo ukumpompa njani le veki ngeempundu, wenza isandi akakwazi. Kule meko, kufuneka kuqala utshintshe ngokupheleleyo inkqubo yokutya, tune ngokwasengqondweni ukuba utshintsho kwixesha elizayo, kunye amazinyo athi, uqale umthambo, nto leyo umzimba.

lift Okokuqala ezimpundwini sisoloko sivela ukuvela emva ezintathu - kweeveki ezine imithambo rhoqo. Kwaye ke umphumela - imilo ahanjiswa ngaphandle ndawana cellulite.

Ukuphumeza le njongo kufuneka ibe ukunamathela komqathango omnye - ekwenzeni umthambo ngamnye kufuneka kwenziwe iiseti ezintathu (!). Oku kwenziwa ngolu hlobo lulandelayo. umzimba nganye lwenziwa de amandla lokugqibela. Emva kokuba ikhefu elifutshane, indlela yesibini uphela isibini kwezindululo phambi kokuba indlela wesithathu - njengoko ngaphantsi kakhulu. Ngokuthe ngcembe, umthwalo kufuneka linciphiswe ukuze iindlela ezintandathu ukuya kwezisibhozo.

Indlela ukwakha ezimpundwini ngeveki? An iseti engumzekelo beemvavanyo anikwe apha ngezantsi:

1. Squats. Ukuze enze 10 - 15 squats imilenze zibekwe ukwenzela ukuba bakwazi ukwenza squats ezinzulu nokuthantamisa. Xa imfuneko ukugcina ngqo ekwenziweni intshukumo emva, amathanga kufuneka sidityaniswe kwi amathole, kunye neempundu - kunye izithende. Ekuhambeni kwexesha, kwandisa ubunzima umthwalo okanye isitampu ukuba intonga emagxeni abo.

2. Bridge. Elele phantsi kunye ugobe amadolo, kufuneka kuzinyothula na isithende ukuya ezimpundwini, iingalo yayolulekele ecaleni umzimba, neentende icinezelwe phantsi kwaye baphakamise isinqe ukuze ngasemva, ezinqeni amathanga Yenzani umgca othe ngqo. Uvuthondaba kufuneka kunokwenzeka ukuba olule ukuba izihlunu ezimpundwini kunye namathole. Emva wesibini ezintathu-delay ukubuyela endaweni yaso yesiqhelo. Enye indlela 8 - 10 kophindo.

3. iinyawo Mahi. Ngokuba lo msebenzi uya kudinga ulwabiwo kwi amaqatha okanye zerabha olwandisa, encamathele esitulweni umlenze kunye unyawo lwakhe. Yanjalo ukubaleka 8 - jinga ezigudileyo 12 emva "zilayishwe 'unyawo.

Ukongezelela umthwalo emzimbeni ngokubanzi kufuneka kusetyenziswe massage ukuze ngeempundu. design awodwa kuvumela ahambise ephulule inyama ithambile kunye nezihlunu kwindawo ehleli, nokuthintela uphuhliso cellulite kunye nefuthe kuyingenelo luvo.