Njengoko ass pump - ukulungela № 1

umzimba Beautiful yaye liyaxhathisa mfazi akayi kubashiya bengenamdla akukho ummeli olunye oyindoda womelele. Kodwa ukuze zifike Kwinkokheli ZakwaLizwi 90-60-90 kufuneka ukubila elungileyo. Ingenzekiyo, ukuba enye iingenelo ezininzi ezihle umfazi - kuba iesile lakhe okanye ngokwenzululwazi gluteus maximus. Ngoko ke, endleleni eya ukuphelela kuyimfuneko ukwazi indlela ukumpompa i-esile. Kakade ke, awukwazi balahle ngamini-nye into obuqokelelwe unyaka okanye eziliqela iminyaka, kodwa ukuba uhlawula ixesha ngosuku ngalunye, uyakwazi ukulungisa yonke into.

Umbuzo of ukumpompa njani i esile, ngokubanzi, wabeka umqeqeshi ejimini. Kakade ke, ukuba ingcali lula ukumelana nalo msebenzi yaye baya mandikunike iqelana olulandelenayo uze ubhale indlela isicelo, kuxhomekeke qethe yakho. Kodwa yintoni esebenzisa ukumpompa phezulu kwiesile ekhaya, ukuba akukho ixesha nemali ukuba batyelele zokwenza umthambo.

Ekubeni ukuchaza umthambo ukumpompa i esile, kufuneka sinikele ingqalelo isixa uqeqesho. Eyona ndlela ilungileyo yayiza ukwenza imithambo kathathu ngeveki, ixesha lemizuzu malunga amabini, kodwa yandisa. Kuyimfuneko ukwenza malunga iindlela eyishumi nanhlanu kwicala ngalinye. Ngokuthe ngcembe umzimba uba ibihlaba umthwalo, kwaye kwandiswe.

Kumba ukumpompa njani i esile nomncedisi uthembekileyo uya kuba squats. Eyona ndlela ilula kwaye fastest ukuqinisekisa isininzi ziingcali, kwaye kananjalo kakhulu mnandi. Ukuze wenze oku, beka iinyawo phezu ububanzi ukuba uzive ukhululekile kakhulu kwaye ngexesha elinye yivumele umgangatho msebenzi. Ngasemva oku kufuneka ngqo, uze uzame ukuba ndayame phambili. Ngoku ngokuthe ngcembe ukuqala ku ezibanzi. Ukongeza kuyenzeka ukwandisa umthwalo nge dumbbell.

Enye indlela indlela yokumpompa up kwiesile - uhlasela. Kufuneka kuqatshelwe ukuba lo msebenzi komeleza kuphela izihlunu gluteal, kodwa izihlunu lemilenze. Iinyawo ububanzi egxalabeni ngaphandle, emva tyaba, lunge ngasekhohlo unyawo umva. Kwimeko enjalo, kuba impembelelo enkulu, unako ukwenza iintshukumo ezimbalwa springy, kusithiwa nje curtsey kancinane. Emva koko utshintshe imilenze.

umncedisi Onyanisekileyo ukumpompa up kwiesile izakuxhumela ngentambo. Ukuthatha intambo ngesandla, baqale ukutsiba ngeenyawo ezimbini, unako kwakhona ukutsibela etyhwini ekhohlo, ngoko unyawo lwasekunene. Ixesha kwiiklasi zokuqala ezimbini okanye imizuzu emithathu, kodwa suku ngalunye ngakumbi nangakumbi nokwandisa inani kophindo.

Omnye lo msebenzi "ibhayisikile" ixhaphakileyo. Eyona yakhe kufuneka kulala phantsi, izandla zibekwe ecaleni umzimba. Phakamisa imilenze yakho imo yekona ekunene kwaye uqale intshukumo elifana ngebhayisekile. Ngcembe ukukhawulezisa, qhubeka ukwenza lo msebenzi logama nje uzive udinwe kakhulu. Uyakwazi ngoko kuqhubeka emva ikhefu elifutshane.

Ukuba akukho xesha konke konke, yaye ukunika imilo entle upopu ofuna kakuhle kakhulu, oku kulandelayo kuya ngokuqinisekileyo ukuba intsebenzo kuzo zonke iimeko. Ukuba emsebenzini ngelixa kwizithuthi zikawonke okanye nje ukwenza imisebenzi yasekhaya, ungenza ngaxeshanye ukuphucula imizimba yazo. Ukuze wenze oku, yimani nkqo nexesha iimpundu zakho de ube udiniwe, uze uphumle izihlunu. Ukuzilolonga iphindwe kude kube lula ukwenza njalo.

Kufuneka kuqatshelwe ukuba umthambo, Kakade ke, ukunceda wabaza, kodwa ukubeka ecaleni ngokupheleleyo zonke iziphene. Ngoko ke, kufuneka bagcine ukutya echanekileyo. Enye "yegolide" ulawulo impumelelo yakho, loo nto ngendlela efanelekileyo. Ngapha koko, ukuba sindisa ngokwayo, siya angenza umonakalo kuphela. Kwaye musa ukulibala yonwabile, iya wonke umsebenzi wenu unomvuzo, enze yonke imisebenzi phantsi umculo ochwayithileyo kwaye encumile.