Emva kwezi zivivinyo uya kuthi ulahlekelwe ngumzimba! Umsebenzi wokutshisa umbane # 1

" Ndifuna njani i- hip encinci kunye nesilwane esixinayo. Yaye ususe le nqatha kwisisu kwaye uqine iingalo zakho ... Kutheni ndikwazi ukukrazula i-cellulite? ". Izandi eziqhelekileyo? Ngangaphi na esiyicinga ngokutshintsha iindawo ezininzi zomfanekiso, kodwa ekugqibeleni sifumana umshicileli phantsi kobuncwane be-fat fat or results? U-Allwomen uyazi into oyifunayo! Uqeqesho olushushu olutyebileyo lwe-fat "Uqeqesho lwe-TOP 8 lomzimba wesondo" luya kuguqula ngokupheleleyo inani lakho. Masiqale? :)

Iphutha eliyingozi apho abaninzi abantu abafuna ukunciphisa ubunzima bayiqwalasela enye inxalenye yomzimba. Ngokomzekelo, ungayithandi isisu "kufuneka uphume ngokukhawuleza umshicileli," ngenxa yoko sifumana ii cubes ezinamandla ezigutywe ngamanqatha amnandi. Icandelo lesibini: Ndagqiba kwepompile iesile, kodwa kukho iingxaki nge cellulite. Ndayigxuma imisipha egciniweyo kwiimeko ze-nutlets eziqinileyo, kwaye i-cellulite yahlala okanye, ngakumbi, kwabonakala amanqaku. "Ndaphi na phoso? Kutheni ndikhululeki? Imidlalo ayiyami! :( »Nokuba njengakho, ukuba umnqweno wukunciphisa umzimba, ngoko ufuna ukuzivocavoca okunqathayo. Ngaphandle kwabo, ngokuqinisekileyo, awuyi kufumana umlinganiselo othabathayo.

Izindlela ezifanelekileyo zokuzilahla ekhaya

1. iBörp - iBurpee

Umzimba oqinileyo kunye osebenzayo kuwo wonke umzimba. Yintoni esebenzayo:

• Cinezela
• Buyela
• Triceps
• Ngamahlombe
• Esifubeni
• Caviar
• Amatye
• Amathanga
• Umzimba wonke

Izixhobo eziqhelekileyo:

1. Isikhundla sikhwele ngokugxininiswa kakuhle. Khetha indawo ezinzileyo.
2. Siphindela emuva ukuba sibe kwindawo yokunyuka-phakamisa.
3. Siphuma ngexesha elinye.
4. Senza i-leap njenge-toad - amadolo phantsi kwesifuba.
5. Siya phezulu.
6. Siphinda.

Zonke izenzo zisebenza nzima. Yenza ngokuqhubekayo, ngaphandle kokumisa phakathi kwe-push-up kunye ne-jump-off. Phinda amaxesha 10-20. Inkqubo elula : yeqa ukunqumla. Ngokukhawuleza emva kokuqhawula emva, ukudonsa imilenze yakho esifubeni sakho kwaye uphume. Ngezihlandlo ezili-15.

2. Ukusebenzisa i-Pike Push-UP kuphela Umlenze

Indlela enkulu yokusebenzela i-deltoid muscle group. Musa ukwesaba ukuba kufuneka uzitshintshe. Zama - yinto elula yokuzivocavoca! :)

Yintoni esebenzayo:

• Iqela le-deltoid muscle
• Trapezium
• Buyela
• Amatye

Izixhobo eziqhelekileyo:

1. Isikhundla se-yoga "inja ibheke phantsi".
2. Siphakamisa umlenze omnye phezulu.
3. Cindezela ngomlenze wakho ophakanyiswe ngamaxesha angama-10.
4. Sitshintsha umlenze size sicindezele amanye amaxesha angama-10.

Inkqubo eyenziwe lula : senza umzilo ngaphandle komlenze ophakanyisiweyo, okanye enye "siyifake - senze i-swing ngeenyawo emva - ecindezelweyo-ishintshe umlenze". Amaxesha angama-20.

3. Ukuhlahlela kwisiqingatha-squat ngokufakela kwezandla

Umsebenzi olula kakhulu wokutshisa amafutha e-body + cardio. Yintoni esebenzayo:

• Isandla sisuka kumunwe ukuya kwelinye
• Buyela
• Cinezela
• Imivuzo
• Umgangatho wangaphakathi wamathanga
• Umzimba wonke

Izixhobo eziqhelekileyo:

1. Siyamkela isikhundla se-T. Izandla kumacala kumgca owodwa, imilenze ibanzi ngokubanzi kunamahlombe, iintendelezo zinyuka phambili.
2. Senza ikotoni phambi kwethu, sinciphisa ukuxumbuka kweenyawo kunye, ukuguqa kancane emadolweni.
3. Sibuyela kwi-T isikhundla.

Siyaqinisekisa ukuba izandla zakho zihlala zisesigxina esifanayo - ezingezantsi kwaye zingekho ngaphezu kwamagxa. Sigxuma ngamaxesha angama-25 kwisantya esiqhelekileyo kunye namaxesha angama-20 ngokukhawuleza.

4. Ukuhlahlela ekuhlaselweni

Isisindo esinamandla kuwo wonke umzimba, imbongolo kunye nemilenze. Iibhokhwe ezibonakalayo zibonelelwa! Yintoni esebenzayo :

• Amatye
• Amathanga
• I-Press Press
• Ngaphantsi
• Umzimba wonke

Izixhobo eziqhelekileyo:

• Isikhundla se-lunge esinomlenze wangemuva ongezantsi emadolweni.
• Sitshintsha imilenze yethu kwindawo yokuqala.

Qiniseka ukuba ugcine umlenze womlenze wangaphambili kunye nodolo kwi-angle ye-90 degrees. Amadolo awafanele ahambe ngaphaya kwe-sock! Ngethuba lokufika, umlenze wempuphu uhlala unxamnye nezwane. Ibondo alithinti phantsi. Phinda amaxesha angama-15-20.

5. Izigqeba ezinezandla eziphakanyisiweyo

Ukwahlula okuqhelekileyo, kunzima ukuphakamisa izandla. Ndiyabulela kule nkqubo, zonke izandla nezandla azibandakanyekanga. Umthwalo owongeziweyo kumabhokhwe kunye nasezintweni.

Yintoni esebenzayo:

• Amathanga
• Amatye
• I-Passive: umva, amahlombe, izandla, cinezela

Izixhobo eziqhelekileyo:

1. Isimo sokuma, izandla phezulu phezulu komgca omnye kunye nentloko.
2. Siyakubetha.
3. Sibuyela kuye kwaye. n.

Phinda amaxesha angama-25.

6. Ukuhamba kweMigodi yamaHlathi

Umzimba ohlangeneyo kunye nomthwalo osebenzayo. Usebenza kakuhle emhlane nasemilenzeni. Yintoni esebenzayo:

• Buyela
• Cinezela
• Amatye
• Imivuzo
• I-Passive: i-deltoid muscle group

Izixhobo eziqhelekileyo:

1. Isikhundla sesibalo kwizandla ezichanekileyo.
2. Senza i-lunge ngasemva kweenyawo phambili ukuze unyawo lusekwe entendeni.
3. Sitshintsha imilenze ngokuxhuma. Unyawo lokunene olubhekiselele entendeni yesandla.

Kubalulekile ukuba ungakhokeli umzimba kunye namagxa okuphambili xa utshintsha imilenze. Gcina amahlombe akho aphumle, kwaye kuphela i-trunk kunye nemilenze isebenza. Phinda amaxesha angama-30.

7. Ujika kwibhar esandleni sinye

Ukuzivocavoca komjikelo wokugqibela wokuphuhliswa kwezihlunu zesinqe kunye noshicilelo. Yintoni esebenzayo:

• Ukuhamba
• Inkcazo echanekileyo kunye necala
• I-Passive: Izandla

Izixhobo eziqhelekileyo:

1. Isikhundla sebhagi ngokugxininisa kwesinye isandla kwaye isasaze imilenze ebubanzi beehlombe.
2. Senza umjikelo kwicala elincinane ngakwesinye icala, ukuguqa ngamadolo kwisifuba.
3. Sibuyela kwindawo yokuqala. Amaxesha angama-15.
4. Sitshintsha isandla size siphinde kwakhona amaxesha angama-15.

Qinisekisa ukwenza umsebenzi kwizicathulo zezemidlalo, okanye unqwelwe kwi-non-slip mat for the fitness. Okanye ingabhokhwe i-linoleum. Umlenze wenkxaso akufanele uchithe!

8. Hamba njengebhola

Ukuzivocavoca kunciphisa uxinzelelo kwi-spine. Uhlobo oluthile lwe-mini-hitch ngaphambi kokuphinda umjikelezo wokutshisa amafutha. Yintoni esebenzayo:

• Hlaziya imisipha yomva, intamo
• Ukwaziswa kwoluliwe

Izixhobo eziqhelekileyo:

1. Sihlala phantsi emphethweni wombhoxo, sithintele imilenze yethu size siyibophe izibilini zethu ngezandla zethu.
2. Umqolo uphawuleza, sibuyele njengebhola.
3. Siphindela kwisimo sokuqala nge-jerk encinane. Izandla aziqabuki umlenze ophantsi.

Siyacebisa ngaphambi kokuphunyezwa kwezinto eziyinkimbinkimbi ukwenza umsebenzi ngamnye ngokuzimeleyo, ukuze kungabikho i-hitch kwixesha elizayo. Phinda umjikelezo wokuzivocavoca ukususela ngowokuqala ukuya kweyesibhozo yesi-2-4. Ukuba uqala, yenza imijikelezo emibili ukuphumla ngemizuzu emithathu. Inani lokuphindaphinda kufuneka lizaliseke! Ukunciphisa umzimba, sebenzisa yonke imihla okanye yonke imihla. I-Bonus idla ividiyo ye-15 yokuzivocavoca kwebongolo elihle ! Ngaba ufuna ezinye zezi zifundo? Bhala kwiimbono!