Awunaso isikhathi sokufaneleka? Usulithengile ithikithi lokuya ehholo, kodwa ubuvila buyawina? Ayikho inkinga. U-Olga Karpukhova, umsakazi wesigaba #somsebenzi womzimba wohlelo lwe-#girlsitakegirls esiteshini se-Yu TV, uyazi kokwakhe ukuthi ungakwazi ukuhlela isibalo sakho ngaphandle kokuphakamisa izinsimbi.
U-Olga uthi: “Ngokwemvelo ngiyavilapha, futhi ukuya kimina ngokuqondile ukuze ngiyozelula noma ngiyozivocavoca kufana nokuhlanya, ngoba kumoshwa isikhathi esiningi esiyigugu esingasetshenziselwa ubuciko nabathandekayo. “Ngakho-ke, uma ngizama ukuziphoqa ukuthi ngithenge ubulungu bejimu ngikhetha usofa othambile, ngisebenzisa izindlela zami ezifakazelwe. Ake ngikwethule umhlahlandlela wamavila: izindlela ezinhlanu zokugcina isibalo sakho.
Uma ngixubha amazinyo ami, okuthatha cishe imizuzu engu-5-7, ngengeza omunye umkhuba kulo mkhuba omuhle. Njalo ekuseni nakusihlwa, ngiya ebhavini ukuze ngigeze futhi ngixubhe amazinyo ami, ngiphakamisa umlenze wami wesokudla ngiwubuyisele phezulu futhi ngibambe ngize ngixubhe umugqa ongaphezulu wamazinyo. Ngiya emgqeni ongezansi bese ngishintsha imilenze. Indlela enhle yokuqinisa ama-glutes akho futhi uthuthukise ukuguquguquka.
Ingemuva elilinganayo, elinempilo liqinisekisa ukulala okuzwakalayo, ukusebenza kahle kwenkumbulo, ukuqeda ubuhlungu bekhanda, futhi okubaluleke kakhulu, abobulili obuhlukile bayayithanda. Ngaso sonke isikhathi lapho uhamba emgwaqweni, usebenza, uhlezi endaweni yokudlela, lawula amahlombe akho, ungagxili. Qinisekisa ukuthi imilenze yakho iqondile futhi ayiwela ngaphansi kwetafula. I-leg to leg pose iyingozi kakhulu emhlane futhi inomthelela ekuthuthukisweni okusheshayo kwe-curvature yomgogodla kanye ne-scoliosis. Buka amafilimu wama-50s, ukuma kwabesifazane kwakuyindinganiso yangempela yobuhle. Ngakho-ke asibuyise leli siko elihle.
Hamba ngaphezulu. Futhi ikakhulukazi izitebhisi. Vele ukwenze kahle - lapho uphakamisa, hamba esithendeni, hhayi uzwane. Uma ugxila esithendeni lapho uphakamisa, khona-ke wonke umthwalo uya emisipha yangemuva yemilenze namathanga, kuyilapho ukugcizelelwa ezinzwaneni lapho uhamba kwandisa umthwalo emadolweni nasematholeni, okuvela kuwo izinhlungu ezingemnandi lapho uhamba kanye nezinkinga. , ukufinyelela ukungenelela kokuhlinzwa, kuvela.
Indlela yokupompa imisipha ye-pectoral, njengoba amantombazane engawathandi ama-push-ups? Konke kulula kakhulu. Sisonga izintende zezandla ezimbili eduze kwesifuba, njengokungathi siyathandaza futhi siqala ukucindezela izingxenye ezingezansi zezandla zethu ngokumelene nomunye nomunye. Ukushuba kuzozwakala ngokushesha. Futhi alikho igumbi elidingekayo. Lokhu kuvivinya umzimba kungenziwa nganoma yisiphi isikhathi, ngisho nalapho usekheshini. Uzofinyelela izindlela ezingama-50 ngosuku futhi maduze nje uzobona izinguquko ezinhle.
Ngake ngalahla amakhilogremu angu-2, ngenza umsebenzi wasendlini. Kungani ungahlanganisi le mikhuba emibili ebalulekile? Lapho ugeza izitsha, vula ama-biceps akho. Ukugeza phansi imilenze egobile? Ungakhohlisi futhi ungakhohlwa ukuqinisa imisipha yamathanga, izinqe kanye ne-abs lapho ushelela i-mop. “