Okuqukethwe
Isimo: Uyicwenga kanjani i-silhouette yakho
Ngidweba kabusha ukhalo
Ngomphumela wesisu esiyisicaba, imfihlo iwukuqinisa i-transverse, imisipha ejulile yebhande lesisu. Ukulala embhedeni wakho, gobisa imilenze yakho bese usondeza izinyawo zakho ezinqeni zakho. Beka isandla sokunxele edolweni lesokunxele nesokudla edolweni lesokudla. Hofa umoya ngenkathi ufutha isisu futhi ufinyeze i-perineum. Bese ukhipha umoya, ugcine i-perineum iqinile futhi ucindezela izandla kakhulu emadolweni. Ingabe uzwa ukundindizela okuncane ngaphansi kwenkaba? Wenze kahle, kufakazela ukuthi umsebenzi uwenza ngendlela efanele. Ukuphinda izikhathi ezingu-10.
Ufuna i-hourglass figure? Isixazululo: hlanganisa ama-obliques - imisipha ohlangothini lwesisu - ngepulangwe le-oblique. Phansi, yima edolweni lesokunxele kanye nengalo yesokunxele. Indololwane kumele ilunge
ngaphansi kwehlombe. Ukuze ugweme ubuhlungu emuva, khumbula ukuvumelanisa amahlombe, i-pelvis namadolo. Bese ukhuphuka umlenze
iqonde ngqo phansi (kufanele yelulwe), bese welula ingalo yesokudla ngaphezu kwekhanda. Hlala kule ndawo iminithi elingu-1. Yenza okufanayo ngakolunye uhlangothi. Ukuze lokhu kusebenze kahle, ungagxili futhi uphefumule ujule.
Ngilolonga isinqe sami
Ingabe uphupha izinqe eziminyene? Khona-ke kubalulekile ukuqinisa i-gluteus maximus. Imile, ibhalansile emlenzeni wesokudla oqondile, tshekisela umzimba phambili ngenkathi uphakamisa umlenze wesobunxele ubheke ophahleni. Sesha
ukukwelula uze ufike ezingeni eliphezulu. Ekuqaleni, gcina izingalo zakho eduze nomzimba wakho, kulula ukulinganisa, futhi uma usujwayele, welula izingalo zakho phambili. Phinda izikhathi ezingu-10 ohlangothini olulodwa, bese ushintsha umlenze osekelayo.
Ukuze unikeze ukujikeleza okuhle ezinqeni, kuyadingeka ukunakekela izinqe ezincane neziphakathi. Ukuma emlenzeni wesokudla, letha umlenze wesobunxele ohlangothini (uphakeme ngangokunokwenzeka) futhi wenze imibuthano emincane ngokuphambene newashi. Hlala uqondile imilenze yakho yeluliwe ngangokunokwenzeka. Ncika ngodonga ukuze uthole ibhalansi. Ukwenza iminithi elingu-1 ohlangothini ngalunye. Ukwandisa ubunzima, engeza izisindo ezizungeze amaqakala.
Ngiqophe imilenze yami
Ukuzivocavoca okuphumelelayo kwemilenze emincane: amaphaphu. Sukuma, ubeke umlenze wesokudla ngaphambili nesokunxele ngemuva. Phakamisa isithende kwesokunxele phansi. Donsa umoya bese wehla, uguqe ngamadolo futhi ugcine umhlane wakho uqondile. Idolo elingakwesokudla kufanele libe ngaphezu konyawo. Bese ukhipha umoya njengoba ukhuphuka futhi ucindezela umlenze wesokudla. Phinda izikhathi ezingu-20 ohlangothini ngalunye.
Ukuze uqinise ngemuva kwamathanga, lala ngesisu ngezandla zakho ngaphansi kwesilevu sakho. Adonse umoya ayigobise imilenze kube sengathi ubeke izithende ezinqeni. Exhale futhi welule imilenze yakho ngaphandle kokuyiphumuza phansi.
Ukuze ugweme ukugoba iqolo, cindezela isisu sakho nezinqe kanzima. Ukwenza imizuzu emi-2.
Ngicubungula izingalo zami
Ukuze ulolonge i-triceps nemisipha ngemuva kwezingalo, kufanele: ama-push-ups! Kodwa ungathuki, ungazenza ngenkathi uguqe ngamadolo. Kulula futhi kusebenza ngendlela efanayo. Amadolo phansi, izingalo zeluliwe kanye nezandla ngaphansi kwamahlombe, ngisho nokusondelana kancane uma ungakwazi ukukuphatha. Ngezansi ukuya phansi ngenkathi uhogela futhi ugcina izindololwane ziseduze ne-bust. Bese ubuyela phezulu, welula izingalo zakho futhi ukhiphe umoya. Khumbula njalo ukuvumelanisa
amahlombe, i-pelvis namadolo. Ekuqaleni, ungazami ukwehla kakhulu, u-10 cm muhle. Ngaphezu kwalokho, lo msebenzi ophelele ophelele usebenza namahlombe, ama-pecs kanye ne-abs. Ukwenza izikhathi ezingu-10, bese ukhulisa ijubane ukuze ufinyelele ama-push-ups angu-20 (uzofika lapho!).
Ukuze uvimbele isikhumba ezingalweni ukuthi singancibiliki, udinga ukuqinisa ama-biceps (imisipha engaphambili). Ukuhlala esihlalweni, imilenze ihlukene, thatha esandleni ngasinye i-dumbbell (ubuncane be-3 kg) noma iphakethe lamabhodlela amanzi angu-6 we-50 cl. Tshekisa i-bust phambili. Phakamisa izindololwane zakho ubheke ophahleni ngenkathi ukhipha umoya.
Gcina umhlane wakho uqondile nezandla zakho ngaphansi kwezindololwane zakho. Ukuhogela, yehlisa izingalo zakho (ngaphandle kokubeka amaphakethe phansi). Ukuze uqhubeke imizuzu emi-2.