Iintlobo zokuzihlaziya
Ngaphambi kwekhosi yokuzihlaziya, abo bafuna ukunciphisa umzimba bangalinganisa ubukhulu bezintlu, isisu, isisu. Kwaye emva kweqela leeklasi ukwenza iimilinganiselo eziphindaphindiweyo. Ukuzihlalisa umzimba kuyenziwa ukuma, kuthatha indawo ekhululekile. Kuyinto enqwenelekayo ukubeka iinxalenye zomzimba ezixhatshaziweyo. Qinisekisa izihlunu zesicindezelo esiswini, kuba izicubu ezinamafutha kuphela zixutywa, kwaye azikho izitho zangaphakathi. Ngoko, sinikela ezi zilandelayo ndlela zokuzihlaziya:
Ukubetha. Okokuqala, sibaxabisa isisu ngezandla ezimbini ngeendlela zokuhamba ngeesetyhula. Enye ibhulashi ngexesha elinye lihlala kwenye. Emva koko siza sisibetha sisinqe ngesinyithi setyhula ukusuka emacaleni nasemacaleni, siphindele phantsi kwamagxa emagxeni kunye namathanga. Senza ukuzicoca umzimba ngamaxesha ama-10-12.
Sifaka izicubu ezinamafutha esiswini. Sidonsa iqheqa lelinqatha phantsi kwembambo ngeminwe yezandla zombini. Emva koko siwucoca isikhumba ukusuka kwesobunxele kuya kwesokudla nangemuva, ngelixa ucinezela iminwe yakho nzima ngokwaneleyo. Iminwe ikhuthaza amanyathelo amancinci. Senza ukusilalisa esiswini esisuka phezulu ukuya ngasezantsi kwimigqa emi-3-5. Emva koko uphazamise ukuhamba kweesetyhula zesisu ngamaxesha ama-5-6. Ngendlela, awukwazi nje ukugcoba isisu, kodwa kunye namacala, apho kukho iifowuni.
Sigubungela izicubu ezinamafutha ezinqeni kunye nesisu esiswini. Sifakela izandla ngokubambisa kwiibhokhwe kwaye sizibeke kwicala lasekunene lesisu. Iiplananx knuckles zixuba isisu kunye namathanga ngokuhamba ngamandla kwezandla ukusuka phezulu ukuya ngasezantsi nangemuva, njengebhodi lokuhlamba, ngokuhamba kancane ukusuka kwesokudla ukuya kwesobunxele nangemva. Umshini wesisu kufuneka ube nexesha elifanayo. Siphakamisa amaxesha angama-3-5, size sihlasele izihlandlo ezi-5-6 kwisisu size siqhube kwiisetyhula.
Sigubungela amanqatha phantsi kwebele. Sidibanisa izandla phantsi kwebele. Siyibhuqa amaqhekeza angama-10-20. Unokwenza imigca emininzi engezantsi kwisisu ukusuka phezulu ukuya ngaphantsi nangemva - amaxesha ama-3-5. Gubha nje amaxesha angama-15 ukuya kumashumi ama-20 kumqolo nangasemva. Emva koko senza izibetho zokukhanya ezihlandlo ezi-5-6 ngeentende zethu.
Siyicubungula indawo yeengxube ze-hip kunye "nezikhwele zokuhamba." Senza ukugaya ngezandla ezixinyiweyo kule mimandla kwisigxina se-circular - ukusuka kumacala amabini. Emva koko, ukuxubusha umva, phambi nangaphandle kwimilo yesandla ngezandla zombini ngokuxeshanye ne-20-30. Emva koko, senza izibetho zokukhanya 5-6 maxesha.
Ukucoca amaqatha amanqatha kwisisu. Iibhontshisi zixinzelelwe kwiibhokhwe kwaye zibekwe ngasekunene ukusuka phezulu. Iingxowa zezandla zombini zodwa zihlaziye i-fat fat folds. Kule meko, sihamba ngokunyuka kokukhanya kwinqanaba elingama-3-5, njengokungathi uphonononga phantsi, uze uphakame. Sidlula ngokunjalo kwisisu sonke ukususela kumanqanaba angama-vertical vertical (ukuya phezulu kuya kwehla) kunye nomva. Phinda uhlaziye ngokuphindaphindiwe ama-3-5, uze wenze izibetho zokukhanya ezi-5-6.
Sixolela amanqatha ngamathambo. Gubungela umzimba ngephepha okanye ufake i-T-shirt. Kanye kunye nezicubu esiswini, uthathe i-fold fold of fat and knead it well. Qhubeka ngokubamba le mimandla elandelayo kwaye uhambe kwii-3-5 ngezihlandlo kwisisu. Ukuqhawula umzimba kuphelisa nge-stroking.
Emva kokuzihlaziya umzimba kufuneka ukhululeke. Ukwenza oku, zonke izitho ezixhatshazwayo zomzimba zitshitshiswe ngeebhulebhu ezikhululekile, zincinciwe kwi-stist 15-20 seconds. Kancinci, amandla okuba nefuthe anganyuswa. Emva koko gxininisa iinxalenye zomzimba ezixhatshazwayo amaxesha ama-5-6. Ukubetha kokukhanya emva kokuzihlaziya kukuthintela ukubonakala kwemivimbo elukhumbeni kunye nokunciphisa intlungu.
Ukuzivocavoca
Ukulahlekelwa isisindo emva kokuzihlaziya umzimba senza izivivinyo ngokususa ama-fat and muscle tisses kummandla wezinqamlezo, isisu kunye nesinqe.
Iintlambo ezisezantsi. Sukuma, sincike kwisinqe ngezandla zethu kwaye sijika ngokukhawuleza, silula indawo yangaphambili yesiqu. Emva kokuba ufikelele kwisithuba esiphezulu, gcina kule ndawo malunga nemizuzwana engama-6-10. Phinda uphumele amaxesha ama-3-5.
Siguqa, izandla kwibhanti. Hamba ngokubuya ngqo, intloko iyancipha kwisifuba. Sibamba umzimba ngomzuzwana we-6-10 (umgangatho wangaphambili wamathanga uzizwa wolule). Hlala kancane kwizithende zakhe. Ukuzivocavoca ukuphinda amaxesha ama-5-6.
I-Tilts kumacala. Siphakamisa - imilenze kunye, izandla ezantsi kwintloko zixhunyiwe kwi "lock". Kancinci kancinci ukuya kwicala de sivale ngokukhawuleza kwimihlaba yomzimba nomlenze. Sibambe esi sikhundla malunga nemizuzwana engu-6-10. Buyela ngokukhawuleza kwindawo yokuqala. Phinda umthambeka amaxesha ama-3-5. Ukusebenza okufanayo kwenziwa ngenye indlela.
Izityambo phambili. Siphakamisa, izandla kwi "nqaba" emva kweminyango yethu. Kancinci ukuxhomekeka phambili, ngaphandle kokunciphisa intloko, de kube siziva ngathi ukuthungulwa kwemigodi. Esi sikhundla sigcinwe imizuzwana 6-10. Emva koko ulungele. Phinda umthambeka amaxesha ama-3-5.
Sivuka ngokuthe ngqo, imilenze kunye. Nciphise ngokukhawuleza iingalo ezilungeleyo, ziphakamise, zigobe phambili, uzama ukuchukumisa iinzwane zezinzwane ngeminwe. Lungisa le ndawo malunga nemizuzwana engu-6-10. Kancinane silula. Phinda usebenzise amaxesha ama-3-5.
Ujika kumacala. Simi ngempande yethu eludongeni kumgama omfutshane, imilenze ibekwe ebubanzi beepeni, izandla zibeke izandla phambi kwesifuba. Ukujikela ngakwesokudla, sinyanzela ngokugqithiseleyo intendelezo eludongeni. Asinakuqothula izithende ukusuka phantsi, asiyikubeka ihlombe eludongeni, izandla zethu zimele zilungele ngqo. Yibambe umzimba kwindawo "ephendukile" kwiimitha eziyi-6-10. Emva koko ulungele. Siphindaphinda siphendule amaxesha ama-3-5. Yenza okufanayo kwelinye icala.
Emva kokugqiba iimvavanyo, kufuneka ukhululeke. Ukuze senze oku, senza ingqungquthela encinci ngebhande lephepha, izandla, iinyawo, zijonge phambili. Emva kokuzihlaziya kunye ne-gymnastics, kukho ukukhanya, kodwa ngosuku olulandelayo kunokuba nentlungu encinci. Ukuzihlaziya kuthatha imizuzu emi-5-10, i-gymnastics efanayo. Kuyinto enqwenelekayo ukwenza i-massage kunye ne-gymnastics amaxesha ama-2 ngosuku, kodwa ixesha lokuqala liwanele kunye. Ngenxa yokuzilolonga kunye neentlobo ezahlukeneyo zokuzihlaziya abantu abafuna ukunciphisa umzimba, unokufikelela kwiziphumo ezinkulu.