Imiba yengxaki yenkalo yesifazana, enzima kunzima ukuyilungisa

Kubonakala ngathi imidlalo kunye nokutya okunokulinganisela kuyindlela efanelekileyo kumzimba omuhle. Kodwa ihlabathi alifezekanga. Ngenye indlela ukuchazela ukuba inenekazikazi ekhokela indlela efanelekileyo yobomi ayisoloko inomfanekiso ongenakulinganiswa? Yaye oku akunjalo. Kwaye phakathi kwabahlobo bakho ngokuqinisekileyo kukho abo banezinto ezintle kunye nomzimba, ngaphandle kweminye encinci "kodwa."

Ngaphambi kokuba ube yimpawu embalwa yenkalo yesifazana, eyokuqala ukukhangela. Fumana indlela yokwenza ngokukhawuleza kwaye ukwenze ngokukhawuleza ukuze bangabacaphukisi.
Amadolo apheleleyo
Ininzi yethu emzimbeni inendawo apho amanqatha ayakuthanda ukuqokelela kwaye ahlale apho de kube yile. Kulungile, i-organic organism ifuna ukufumana indawo yokutya xa kwenzeka isiteleka esilula ixesha elide. Kwaye ukuba uthe wagqiba ukuba ikhekhe yokuqala ayifake ecaleni ngesimo se-stash esifubeni sakhe, ngoko ufunde ngokucophelela ukuba ungamkhathazi njani le nkathalo engathandabuzekiyo.

Kule meko, i-cardio inceda. Khumbula ukuba amafutha atshisa ngokukhawuleza ekusebenziseni i-aerobic, kwaye kunyekanye kwiindawo zonke zomzimba: ingaba ngamadolo, ngasemva okanye i-sprawling double chin. Ngoko khetha i simulator ekuthandeni kwakho (i-treadmill, ibhayisikili, i-ellipse, i-stepper) kwaye usebenze kathathu ngeveki kwiminithi engama-40-60. I-pulse efanelekileyo yokufumana ubunzima i-60-70% yobuninzi (umda ophezulu unqunywe ngu-formula (220 yobudala) x 0.7).

Ngaphambi kokuba uqeqesho olunjalo luyimfuneko ukwenza amanyathelo amandla angundoqo asezintanyeni nasezintanyeni (ama-squats, amaphaphu, ukubhubha - njengendlela yokukhetha) ukusabalalisa imetabolism nokukhawuleza inkqubo yokutshisa amafutha. Thatha iidumbbell kunye nesisindo esincinci (esivame ukuxhomekeka kwinqanaba lokulungiselela) kwaye wenze imisebenzi emithathu okanye emine ngeendlela ezintathu okanye ezine nganye (enye indlela iphindaphinda imihla e-15-20). Emva koko uhambe umkhangeli kwi-cardio.

Ukongezelela koku, kucetyiswa ukuba u tyelele inkcaza ngokuqhelekileyo yokulungisa ukusikwa kweengcambu kwendawo yengxaki: ngokuqhelekileyo amathanga asetshenziselwa ukusabalalisa i-lymph, kodwa ixesha elide lichithelwa ngamadolo ukuze liphule izicubu ezinamafutha apho.

Amaqhosha abanzi
Iphutha le nto, okokuqala, yindawo yamathambo kunye nemigqa ye-ankle kunye ne-ankle joint. Hayi, lesi sakhiwo asikwazi ukutshintshwa. Kodwa unako ukuphucula umsebenzi ococekileyo wenkqubo ye-lymphatic, ngenxa yokuba kukho ukuvuvukala, - enye imbangela eqhelekileyo yeengqumbo "ezinzima". Ukongeza, i-ankle ixakeke ngqo kwiininzi zezihlunu - kwaye unako ukuzakhela ngentambo.

Qala ukusebenza ekuqiniseni imisipha yonyawo, i-ankle kunye nomlenze ongezantsi, kwaye usebenzise le nto nayiphi na umzuzu wamahhala, inzuzo yezinye izivivinyo zingenziwa ngokungabonakali kwabanye. Nantoni na ezayo engqondweni yakho kwaye ayiyi kuzisa intlungu iya kwenza. Yenza iisetyhula ukuhamba kunye neenyawo zakho, zinqumle kwaye zolule i-sock. Hamba kwiisokisi zakho nakwizithende zakho. Ukusabalalisa phantsi kwezinto ezincinci kwaye uwashenxise ukusuka kwindawo ukuya kwindawo ngezwane zakho. U-Katay uyayeka, umzekelo, iipini eziqhelekileyo. Konke oku kuqinisekisileyo kwaye kuqinisa imisipha yamagqabini kunye nemilenze ephantsi, kodwa kwakhona kuphucula umkhenkce we-lymphatic. Uze ukhethe iiklasi zoguqu, i-ballet yomzimba kunye neklasikhi yokufunda kwiiklabhu zengqondo kunye nezikolo zokudanisa. Kukho enkulu ingqalelo ehlawulwa ekuphuhlisweni kweemisipha zonyawo kunye ne-shin kunye nomlenze obizwa ngokuba yi-ballet. Kwaye, ngendlela, yibani ngqondweni - kwimvelaphi yeengxube zethole ezigutyiweyo, ama-ankle abukeka enhle kakhulu.

Ubume besisu
Abo bakulo mbandela baya kuqonda ukuba akukhona malunga nobukhulu - ngakumbi kuba kungekho bahlobo bebala kunye nombala. Yaye malunga nokuba yintoni enokuyenza ngebele, ukuba esikhundleni sokunyuka ngokukhawuleza esibhakabhakeni esineenkwenkwezi, ngokudabukisayo ixhomeke ngokungabikho.

Nantsi yonke into ilula kakhulu: ukuncelisa, ukudala, ukulahlekelwa ubunzima kunye nokunyamekela okungafanelekanga kule nxalenye yomzimba - kunye ne-voila, ngaphandle kwenkxaso ayikho ndawo.

Hayi, izicubu ezinobuncwane zinikezelo olungenakuguqulwa. Nangona kunjalo, unako ukupompa izihlunu zesifuba kwaye (ungamangalisi) phezulu kwantshona. Ukusetyenziswa ngokusemgangathweni kwemisipha ye-pectoral ku-push-ups. Ngaba kunzima ukunyuka ukusuka phantsi? Qala ngodonga. Yenza okuphindaphindiweyo kaninzi njengoko unako, amaxesha amane ukuya kumahlanu ngeveki. Ukunyuka kwamathambo kuya kuphakamisa intombi yakho encinane, kodwa ungayithandi imimangaliso. Oku akuyi kukwanela, ingakumbi ukuba amabele akho akhulu ngokwaneleyo. Ngoko ke, faka kwiindlela zokuzivocavoca ezakha imisipha emva, njengendlela yokukhetha - ukuthanda, ukukhupha, ukunyanzelisa. Ungesabi ukuguqula ubungakanani obungasifanelanga: ukuba awubandakanyeki kwisakhiwo somzimba esiqatha, akuyikukusongela. Kodwa isikhumba esingenangqungquthela kwimiphetho ephezulu yesifuba sinokuqiniswa ngokunyanisekileyo kwindleko yokwanda kwimiva emva kwaye, ngokufanelekileyo, kuya kuqinisa intetho yencoko ngokuqinileyo.

Ngokuqhelekileyo isikhumba sidlala indima ebalulekileyo apha. Yena - ibra yethu yangokwemvelo, enokunyamekelwa. Ukuba akukho ziphikisana, yenza ishiyilo esahlukileyo (kufuneka uqedele inkqubo ngenamanzi apholileyo), uhlambulule uphucule i-decollete yonke imihla - kwaye, uyabona, isifuba siya kuphila.

Halifeh
Le nkathazo ibangelwa ngenxa yokuba ukuhamba kwe-lymph kuphazamiseka kwindawo yokunyuka kwaye i-lymph ithwala inkunkuma encinane kunawe kwaye inokuthanda kakhulu. Ukutya okungalunganga, imikhwa emibi, ukushisa, umsebenzi ohlala phantsi - kwi-lymphatic system le mthwalo omkhulu. Nanku kuyimfuneko ukuqhuba isenzo esihlaselayo kuzo zonke iindawo.

Uqeqesho lwesiphaluka linconywa kane ngeveki. Umthetho ngale ndlela: yenza imisebenzi emine yemilenze kunye neengxowa (izikwere, izimpukane, imiphunga kwiindlela ezihlukeneyo, ukufa), enye emva kunye nomnye wokushicilela, 12-15 ukuphindaphinda ngamnye. Kukho iindidi ezinhlanu. Ekupheleni nganye kufuneka kulandelwe i-cardio engama-20 ngompompo wama-60-80% ophezulu. Kwaye apha umshicileli okanye umva, mhlawumbi, uya kuthatha umdla? Inyaniso kukuba uqeqesho olunjalo luhlakaza ngokukhawuleza ukuhamba kwegazi kunye ne-lymph ehamba phezu komzimba kwaye kwandisa imetabolism yakho - kwaye yiyo kanye into ekufuneka uyenze ukuyikhupha i-slag eyinqatswayo kwaye wenze i-hip hata.

Kule nkqubo, i-massage-cellulite massage yamathanga afanelwe ngokufanelekileyo ukuqinisa impembelelo kwiithambo ze-adipose. Kwaye, ekugqibeleni, zama ukuxhomekeka kwi-salty, i-conservatives kwaye, ngokuqinisekileyo, ukutya okukhawulezayo. Oku kutya kuphazamisa i-cellulite, edibanisa izikhwebu.

Umlenze wangaphakathi ongenamandla
Kule ndawo yimizimba yezidumbu, ezingasoloko zisebenza ngokuchanekileyo. Ngokuqhelekileyo, xa uqeqeshelwa njengabo, iqhinga lifunyenwe yi-quadriceps - likhulu kwaye lifake ngokuzithandela emsebenzini, ukuba ukhathele kwaye ungalandeli ukuchaneka kokusebenza. Ukongezelela, kule ndawo yesikhumba esibucayi, kwaye i-turgor yayo isinciphisa ngobudala.

Ngenxa yobutyebi obukhulu beelymode kunye nobuhle be "ikhava", ukucoca ngobunzulu bomlenze kufuneka kube ngenyameko - themba le shishini kuphela kwizakhono. Wena ngokwakho unokwenza i-hydromassage elula kwaye, ngokuqinisekileyo, iyakhupha, phambi kokuba ilusu kufuneka ihlanjululwe kakuhle ngekhwele.

Kunconywa ukuba wenze ama squats amaninzi aphindaphindiweyo (i-pliès): xa ubeka imilenze yakho ephakamileyo kunamahlombe akho, ujika amasokisi akho ngendlela efanayo namadolo akho, kwaye uzame ukunciphisa i-pelvis yakho kwisigxina, ngaphandle kokuguqula umzimba. Okunye - ukuhlaselwa emacaleni. Konke oku kuya kuqinisa imisipha ye-adductor. Kwaye ndiyisebenzisa ngokubhekiselele kumgaqo ochazwe kwicandelo malunga namadolo e-puffy.