Indlela ukwenza ezimpundu ngokuqinileyo ukuze babe nomtsalane

Yiba iphupha entle ngeempundu ngokuqinileyo ngabafazi nje kuphela kodwa abantu. Kodwa ukuze kufikelelwe isiphumo ndikunqwenele kunokwenzeka ukuba bonke. Abantu abaninzi bahlala izidlo ezahlukeneyo, sebenzisa yokuthanjiswa, solarium utyelelo. Kodwa ezi nkqubo ngokwaneleyo ukomeleza kwezona ndawo enomtsalane omzimba. Ichazwe izihlunu gluteal ngexesha elifutshane akukho lula. Kuya kuxhomekeka kubume yokwakheka komzimba.

umsipha Gluteal yenziwa ngeengcamba ezintathu. Eyona avareji ngeempundu kwezihlunu osusa ethangeni. imisipha Small ukunceda uthathe umlenze ecaleni, futhi kusisiza lo gluteus maximus kwezihlunu. Ngoko ke, lo umthwalo ngexesha imithambo kufuneka ngokulinganayo kuthunyelwa kuzo zonke amaqela nemisipha kwakunye imilenze sinciphise umva. Ukuze aqinise ezinqeni zazisoloko eziqhelekileyo, kufuneka lwenziwe imithambo kwi squats (ukwandisa umthwalo, ungasebenzisa dumbbells), curls umlenze, ukutsibela phambili. Ezi umzimba enqwenelekayo ukwenza yonke imihla, oko kunokwenzeka ngexesha umthambo kusasa.

umthambo ezilungileyo ezimpundwini yayiqinisa ukuba ukubaleka kumhlaba engalinganiyo kunye amawa kunye ekwehleni, kodwa hayi imigama emide. Ukuba nokwenzeka olo qeqesho ayikho - ungaya ukubaleka okanye besihla benyuka ngezinyuko. ulolo hlobo uqinisa izihlunu umlenze. Uya kwenza encumisayo ezimpundu elastic squats ezahlukeneyo, ibhayisikile okanye iiklasi kwi ibhayisekile endaweni, ukutsiba intambo, skating okanye rollerblading. Ezo simlungele iintshukumo zomzimba unokwenza bobabini abasetyhini kunye namadoda.

Indlela ukwakha izihlunu ezimpundu

Kukho iseti olulandelenayo ezinokuthi nefuthe izihlunu ezinqeni uze uzenze ukuxhathisa. Cinga ezinye iintshukumo elula ukuba kuyenzeka kakhulu ekhaya:

1. "Ukuhamba 'ehleli. Indawo - ehleli phantsi, emilenzeni yayo iyinceda. Ukuguquka ezimpundwini, kufuneka enze iintshukumo slow phambili - umva.
2. "Ujingi ezibalulekileyo." Beme ngazitho zine, bembande - kukuba aa Incopho emgangathweni, khosi phakamisa umlenze nganye.
3. "Penguin". Lo msebenzi wenziwa ehleli esitulweni phakathi ngamadolo buthi ibhola. Qhiwu kufuneka kwenziwe imizuzwana 30-40.
4. "Lazy". Lala phantsi, imilenze baphikele ukuphumla eludongeni. Kumisa inyathelo elilandelayo owayame eludongeni phezulu - phantsi, ngoxa ngeempundu uphakanyiselwa amanyathelo ezimbini.

Musa ukukhangela abantu ngaphantsi enomtsalane ngeempundu elastic. Kodwa ke, ngelishwa, kuba ezimpundwini imithambo amadoda andazi yonke into. Lo msebenzi kakhulu elula, xa efika kuqala, kodwa akukho ndlela ilula - squats ubunzima eliphezulu okanye dumbbells. Kuba iinyawo zayo ukuphunyezwa obekwe zamagxa-ububanzi ngaphandle, Nge (dumbbell) ibekwe emagxeni akhe, wathwala ngokunzulu, enze kade ukuqhagamshelana squats imisipha kunye caviar kunye izinqe kunye izithende zakho. Kule intshukumo kukho imeko enye ebalulekileyo: uhlobo ukuya phambili nokubuyela emva. Musa zithambekele xa ndichopha yaye umile. intshukumo olunjalo kufuneka lwenziwe ezilishumi - izihlandlo ezilishumi. Ekuhambeni kwexesha, umthwalo inyuswe.

Enye Imisebenzi ezimbini ezilula amadoda:

1. Squats ngomlenze omnye. Ngelo isanda kuyenzeka ukuba ithuba inkxaso ingxaki phambili - ukuba ukuthatha dumbbell ngesandla uze ususe nenkxaso.
2. Ups dumbbells esitulweni okanye iqonga eliphezulu. Kubalulekile ukwenza ngokuchanekileyo; Oluma phezulu, kuyimfuneko zizame izihlunu ngeempundu, kwaye dudula toe.