Ukuze uzive kakuhle esifubeni, kufuneka ukhethe ibra efanelekileyo. Kuba amabele aya kuba nobungozi kwaye anzima kakhulu, kwaye ukhululekile. Kwibrasi esondele kakhulu, ukujikeleza kwegazi kuphazamiseka, kwibhokhwe enkulu, amabele axhoma. Ngethuba udlala imidlalo, kufuneka ugqoke ibrasi ekhethekileyo. Ngaphandle kwebrasi enjalo ukusuka ekutshintshiseni rhoqo kunye neentshukumo eziqhubekayo, izilonda ze-mammary ziqala ukugubha, kwaye ngoko ulusu luyakwandula ngakumbi.
Akuyimfuneko ukushisa ilanga ehlotyeni "elingenasiphelo", kuba phantsi kwefuthe lokukhanya kwelanga, ulusu oluswini luqala ukukhawuleza. Kwiindawo ezidityanisiweyo, amabala kunye nama-wrinkle angabonakala. Ulusu kwisifuba ngokuthelekiswa nesikhumba ebusweni, kabini lincinci, akufuneki ukuba ungeze ulusu oluninzi kwesikhumba.
Jonga ukunyameka kwakho, xa umqolo wakho uqonde kwaye amahlombe akho aqondiswe, isifuba sakho sithela, kwaye isifuba sakho sifuba sithatha enye yomthwalo.
Jonga ubunzima bakho. Ukufumana ubunzima obuninzi kuya kubangela ukululaza amanqaku elukhumbeni, kunye nokulahlekelwa kwesisindo esibukhali, isifuba, ukulahlekelwa ngqamlezo lwangaphakathi lwamafutha, kuya kuxhoma.
Musa ukugqithisa isikhumba, isepha kunye namanzi ashushu kakhulu kufuneka agwenywe. Ukuhlamba, khetha i-gel. Sebenzisa ama-moisturizers namavithamini.
Indlela yokuqala
Ukusetyenziswa kwesisu
Kukulungele ukuqalisa umsebenzi kunye nesifuba, nangaphambi kokuba ilahlekelwe ukuma kwayo. Kodwa ukuba kukho umnqweno, unako ukuqinisa ngokusemthethweni amabele aguqayo ngaphandle kokungenelela ngophengululo. Okokuqala, ukuguqulwa kwesifuba kubangelwa ukungabikho kwezicubu zomzimba. Siya kuba nemisipha ye-pectoral, ukwakha, eya kubamba isifuba kwindawo efanelekileyo.
1) Siguqa, izandla kwi-stop encinane, engumitha ukusuka kuthi, ingaba yiplani ekhethekileyo okanye umda we-sofa. Sifaka iingalo zethu kwiindawo zokubamba kwaye sithinte iqonga ngesifuba. Ngosizo lwamandla ezandla, siya kubuya kwindawo yokuqala. Sigcina izandla phezu kobubanzi bamagxa kwaye singaguquli kumqolo osezantsi. Senza umsebenzi, kaninzi kangangoko sinokukwenza, senza ngokuphindaphindiweyo ukuya kwi-15 ephindaphinda. Xa usebenze kakuhle, unokwenza usebenze ngokushenxisa ukusuka kwipulatifomu, uze uphume kwaye uphume phantsi.
2) Izandla zigoba kwiindawo zokuhlala kunye necala lesifuba siya kufaka izandla. Ukugxininisa ngazo zonke iintende zezandla zakho, sinomuzwa wokuthi izihlunu zesifuba zomelela. Kule ndawo, siya kuhlala ixesha eli-10, uze ukhululeke. Emva koko sigoba iingalo zethu kwaye sikhulise ngaphezu kweentloko zethu. Masinxibelelanise iintendelezo kwaye lo msebenzi uya kuphinda uphindwe ngamaxesha angama-15 ukuya kuma-20.
3) Ukuze usebenze, udinga ibhendi e-elastic okanye ukugxotha. Siya kuphakama kumgangatho okanye sihlale phantsi esihlalweni, siza kulungisa umqolo kwaye siza kulungisa amahlombe. Sithatha ibhande le-raber okanye sithumela kwaye siyidonsa phambi kwethu kwinqanaba lamahlombe ethu. Sifaka izandla zethu emacaleni, solule ibhande le-rubber, sibuyisele izandla zethu, ngokubanzi. Kwinqanaba elidlulileyo sizakulibaziseka imizuzwana eyi-10, ngoko siza kubuyela kwindawo yokuqala. Phinda usebenzise amaxesha angama-10 ukuya kwezi-15, qiniseka ukuba izandla zakho zisesigxina esifanayo.
4) Silala phantsi, izandla zisasazeka emacaleni. Kuphefumlelwe, phakamisa isifuba, ngelixa uhlutha izihlunu zezandla. Emva koko siya kubuya kwindawo yokuqala, phucula izandla zethu uphume. Phinda usebenzise izihlandlo ezili-15.
5) Beka imilenze ebubanzi bamagxa, wabeka isandla sokhohlo kwi-hip, kwaye uchaze isangqa esikhulu ngesandla sakho sokunene. Kule meko, izihlunu kwisifuba kufuneka zihluthe. Masichaze ezintathu zesekethe, emva koko zintathu zijikeleze kwaye zitshintshe izandla. Ngesandla ngasinye, phinda lo msebenzi 8 okanye amaxesha angama-10. Emva koko wenze umsebenzi kunye nezandla zombini. Senza ngokukhawuleza. Ukwandisa umthwalo, senza umsebenzi ololo hlobo kunye nama-dumbbells.
6) Silala phantsi, imilenze iyaguqa ngamadolo kwaye siya kufaka iinyawo zethu kumgangatho. Thatha isilumkiso kwisandla ngasinye, uphakamise izandla zakho. Ukukhupha kunye nokuphucula izandla ngezandla, ngaphandle kokuchukumisa izandla zomgangatho. Kule ndawo, siya kuhlala ixesha elinesibini.
Ekuphumeni kwethu sibuyela kwindawo yokuqala. Ngethuba lokuhlenga kwezandla, umgudu awufanele ukugoba, kodwa kufuneka ucinezelwe phantsi. Sizama ukuziva ukuthungulwa kwemisipha ye-pectoral. Ukuba wenza loo mihla ngemihla, emva kweiveki ezintlanu unokuphumeza umphumo obonakalayo.
Indlela yesibini
Zama ukuqinisekisa ukuba isifuba "sithanjiswa ngamandla" kwisondlo sakho imihla ngemihla ukuzisa iintlanzi, iinkuku, i-veal veal, iinqwelo ze-dessert ezintlanu zeoli yeentlanzi kunye neeklasi ezimbini zobisi. Kwiiveki ezi-3 kufuneka uphuze i-koumiss, okanye endaweni yoko usebenzisa i-kefir.
Ukubuyisela ukunyaniseka kunye nokuqinisa isifuba, i-gymnastics ibaluleke kakhulu, ngenxa yoko iimbumba zebele zikhula kwaye ziphuhlise. Kule ndlela yesibini, kukho iindlela zokuzibandakanya ozifunayo imizuzu engama-25 ukuya kwezi-30. Ihlawuliso yenziwe kwiingubo ezikhululekile kwaye zikhululekile, isifuba akufanele ivalwe yi-bra okanye i-corset, kufuneka ivule.
Ixesha elifanelekileyo lokuhlawula elo xesha liphakathi kwexesha lesidlo sasekuseni nelosemini. Akukhuthazwa ukuba wenze i-gymnastics ekuseni, ngenxa yokuba izihlunu ziyaqhubeka ziphumla, azizange zivuse. Ngokuhlwa, umzimba awukwazi ukwenza umsebenzi ovelisayo, ukhathele.
1) Yenza intloko ijike phambili, ize ibe ngamacala. Ngethuba elifanayo, siya kulungisa amahlombe ethu, siwabuyisele kwaye siwaphulise.
2) Siphonsa i-trunk back, intloko, encinci elincinciweyo kwiphepha, kwaye iselulela phantsi.
3) Kancincipha ngokukhawuleza amahlombe ezindlebeni, kwaye ngokukhawuleza wehlisa amanxeba.
4) Siza kulula izandla, zinyusa izandla zethu zize ziyeke phantsi.
5) Siza kusasaza izandla zethu emacaleni, kwaye siya kujikeleza ngokunyanisekileyo. Izandla ngexesha lokuhamba kufuneka zichaze izibonda kunye nobubanzi beesentimitha ezingama-40 ukuya kuma-50.
6) Siphakamisa izandla zethu ngasemva.
7) Siphonsa iingalo zethu kwiingqungquthela kwaye siwafake kwi-trunk, sibeka izandla kumahlombe ethu. Siphakamisa izandla zethu ngentshukumo ehambileyo, singazibuyiseli phezulu, zibuyiselwe kwindawo yazo yasekuqaleni, zize zizilungiselele emacaleni, ngoko zize zibe kwindawo yazo yasekuqaleni, zibe phantsi kwaye zibuyele ezikhundleni zazo zangaphambili.
8) Iibhulophu zezandla ezibolileyo siza kudibanisa kwindawo yesinqe emva kwesihluthulelo, ngoko siyilungele kwaye siyinciphise phantsi.
9) Hambisa amahlombe phambili kwaye abuyele
10) Siza kulula izandla zethu, kwaye siza kuzichazela ngeembondlo ezinkulu, olo hlobo luya kuthiwa "ilitye".
11) Siza kudibanisa izandla phambi kwamabele ethu kunye namandla siya kufaka kwiintendelezo.
12) Siphakamisa isandla size siyifake esihlwini, siphakamise isandla sesibini, siya kuguqula isibini kwisalathisi sandla.
13) Beka izandla emva kwentloko, kwaye siza kwenza i-torso ye-trunk, kuqala kumacala, emva koko.
Ukuzivocavoca okunjalo kwenziwa kwansuku zonke, ngezihlandlo ezili-8, emva kokuzivocavoca oku-2 ofuna ukuyeka, ngexesha lokuphefumula kuya kuzincama.
Ukuzihlaziya, ukwenzela ukuqinisa isifuba, yenza njalo imihla, kuthatha ubuncinci imizuzu elineshumi elinesibini, ukusilalisa kwenziwa ngamanyathelo amathathu.
1) Ukubetha. Siphathisa ngesandla, esiqhotyoshelwe naliphi na ioli okanye i-petroleum jelly. Iimfudu zimele zilumke kwaye ziphuze. Ukuhamba kwicala ukusuka kumacaleni esifubeni ukuya kwiziko, ngaphandle kokuchukumisa ingono.
2) Ukulungisa. Isifuba siphakanyiswa ngesandla size simbole iminwe yakhe. Iimfudu zifana neentambo zokuxolela okanye ukucima isiponji.
3) Ukuqhuma. Iminwe yezandla njengokungathi zigijimbile kwiitshixo, kunye nezimbambo zeentendelezo esiziphathekayo kwindawo enkulu ebusini, ukunyakaza akufanele kubangele intlungu.
Imeko ephambili yokuqinisa isifuba yinkqubo yamanzi kunye namanzi. Ngombulelo kumanzi abandayo, ukunyuka kwegazi kuyenyuka, ukuba kwenziwe okungenani amaxesha amathathu ngosuku, kuya kunceda isifuba siphume.
Sifaka isiponji ecocekileyo emanzini, ukushisa okufuneka kube ngama-degrees angama-16, ucofe umncinci kwaye unyibilike isifuba sonke ngesiponji. Senza le nqubo ubuncinane ngenyanga, kabini ngosuku, ekuseni nakusihlwa.
Ukunkcenkceshela. Kwibhotile, ene-spray, uthele amanzi ngamanzi athile ama-degrees ayi-17, wongeza amancinci amancinci ambalwa. Kwaye xa sihlamba kusasa, sizonkcenkceshela isifuba ngothuli lwamanzi.
Ukuze usule isifuba ngamanzi abandayo, thatha itilinen yelinen. Sifaka ngamanzi kwiqondo lokushisa lama-degrees angama-22, siwufake kakuhle kwaye siwugubungele amabele ethu. Emva koko uhlabezele amabele ngomzuzu owodwa ngetayiliti emanzini ngezandla zombini. Emva koko thabatha ithawula ngesomileyo, eshushu, kwaye uyomile isifuba ngokubethelwa ngokucokisekileyo. Kancinci ngokunciphisa ubushushu bamanzi nganye iintsuku ezimbini ngehafu yesidanga, kwaye uvelise kwi-13 okanye 14 degrees. Kwiiveki ezintathu, faka kwitafile zetyuwa yamanzi, ezibangela ukugqithisa okukhulu kwegazi. Inkqubo enjalo kufuneka ibe yimihla ngemihla kwaye ihlale isigxina.
Sifumene ukuba isifuba esilungileyo, esinokuxhamla kufuneka sibe yintoni. Ukuhambelana neengcebiso zonyango lendabuko, unokwenza amabele amancinci kunye namahle. Kodwa nakubani na, kungakhathaliseki ukuba iziphakamiso zokuphucula isifuba zingabonwa njani kuqala, akukhathazi ukuthetha nogqirha ngaphambi kokuba uzame "ukuvavanya" icebiso lonyango lendabuko.