Kwaye umbingeleli uyagxothwa, kwaye imilenze yincinci, kwaye imisebenzi iya kwenza, kodwa iindlebe ezisezinqeni asisayi kuhamba? Emva koko siyinkimbinkimbi yakho! Silungiselele uqeqesho olushushu olushushu kunye nezibhokhwe "IZIKHONO ezi-10 eziphambili kakhulu" kunye nokuqinisekisa ukulahleka kwe-100%. Okwangoku, intsholongwane ...
Kutheni iindlebe zibonakala kwizintlu?
Iindlebe ezinqeni, ifoto
Nasi umfanekiso ongenakulinganisa kwaye ubizwa ngokuba yiindlebe kwiindawo ezinqamlekileyo, okanye kunamaqela amaninzi anamafutha amaninzi kumgangatho wangaphandle nangaphakathi ngaphakathi kweenyawo ngokubhekiselele kwii-triangles. Ngokuqhelekileyo oku kungaphumeleli kumfanekiso kuhamba kunye ne-cellulite. Ukuba uzibona esithombeni, ungaxhalabisi - siya kukuxelela ukuba ususe njani iindlebe kwizandla zakho ekhaya! Kwaye ngoku sifunda izizathu zokubonakala kweenqatha kule mimandla:
- Ukukhululeka, ukukhuluphala kwe-degree ye-2;
- Ukungalingani kweHormon;
- Ukugqithisa ukuhamba kwemimandla kunye nokugqithisa i-lymph kumalungu angaphantsi;
- Ukutya okungalunganga - ukugqithisa kwamanqatha, atyebileyo, athabileyo, atshisa kwaye aphephe;
- Isimo sePostpartum;
- Uhlobo lwe-pear-pear;
- Indlela yokuphila.
Ukutya okungalunganga kunye nokungabikho komsebenzi obonakalayo kubonakala kunesifo esilumkileyo-isikhumba, xa iingalo kunye nemilenze yincinci, ubukhulu bengubo buyi-40-42, kwaye emathangeni kwaye isisu sisalathisa amanqatha. Ngaloo nto, umzimba emva kokuhambisa ungenakulungiswa ekuqeqesheni, ngoko ukugqiba emva kokukhulelwa kukubonakalisa okwenyaniso kobuvila. Apha siquka kwakhona indlela engasebenziyo yokuphila, ngenxa yokuba yeyiphi i-folds excessiweyo eyakhiweyo kungekhona kuphela kwimivumbo, kodwa nayo yonke umzimba. Into eyona nto iya kufuneka ukuba isebenze nzima yintombazana enomfanekiso wepeyari.
Indlela yokunciphisa iindlebe kwiinqumlo: ukutya
Ukwenza imidlalo ngokuqinisekileyo kuya kunceda ukunciphisa ubunzima kwimivimbo kunye nokuqinisa imisipha, kodwa ngaphandle kokunqongophala kweekhalori kunye nesondlo esifanelekileyo, ungaphupheli ukuthetha iindlebe ezindlebeni ngokukhawuleza. Ukutshisa iioli ngokukhawuleza emva kokuqeqeshwa kokuqala, simele sibambelele kule mithetho elandelayo:
- Ulibale ngeshukela, ukupheka kunye ne-patties ebusiweyo;
- Ukukhupha kwi-ketchup yefriji, i-mayonnaise, i-sauces ezitolo;
- Musa ukupheka ukutya;
- Ukupheka ukutya kwesibini, isonka, bhaka, yenza i-grill;
- Yidla amaninzi yemifuno kunye neentlanzi / inyama eshushu;
- Kwixesha lesidlo sasekuseni, ii-oat flakes zokupheka ngobisi (Qaphela: "Iifutha ezongezelelweyo" azikho iifiber, zincinci kakhulu);
- Thanda i-cottage cheese kunye ne-kefir / yezhanka yokutya;
- Phuza iilitha ezimbini zamanzi ngosuku (itiye eluhlaza, i-herbal unsweetened, amanzi alula). I-Soda ayikwazi;
- Ukutya okusanhlamvu, iisobho - vimba ukutywathwa kweesanti kunye ne-sausage, ukuba awufuni ukujika ibe yimvubu;
- Zithande wena kunye nomzimba wakho kwaye iindlebe ezisezinqeni ziya kushiya ngesiNgesi!
Mhlawumbi ngoku ucinga "Mama, akunakwenzeka." Akusizi, kungekhona kum. " Emva koko qhubeka ufumana amanqatha, kwaye kunye kunye namantombazana enqwenelekayo siya kuqeqesha amafutha atshisayo. Ukufudumala kakuhle kwaye uthathe amanzi - kuya kushushu!
Ukuzivocavoca ezivela ezindlebeni kwiinqununu, ividiyo
Inkathalo yenzelwe iindlela ezimbini. Yenza kathathu ngeveki
Ukuzivocavoca inombolo 1. Iphakama kwisihlalo - amaxesha angama-30
Sithatha isihlalo esizinzileyo esingahambi emgangathweni kwaye asiphuli kwisisindo sakho. Sibeka phambi kwethu kwaye siqale ukuhamba kuyo, ukunyuka. Umlenze omnye uhlala esihlalweni, omnye uphenduka kwaye uxhoma emoyeni. Sifana nemilenze ukwenzela ukuba isixa-mali semali siphakamise amaxesha angama-30.
Ukuba awuyena oqalayo, thabatha i-dumbbell okanye ibhotile yesihlabathi ukulinganisa.
Ukuzivocavoca # 2 Izikwere ezinzulu ezinomlinganiselo wamaxesha angama-20-25
Zibeka ngokubanzi iinyawo zakho, iisokisi ezahlukileyo. Kwiingalo ezihlazileyo sibambe iqhosha. Siyaphinda sidibanise kumgangatho ofanayo kunye nomgangatho kunye nokunyuka.
Into ephambili - hlalani. Khokela iesile kwakhona ukuze amadolo ahambe phezu kweesokisi ngexesha le-squat. Umzimba uphazamise phambili ngokugqithisileyo kwinqeni ukuxhatshazwa okukhulu kweentambo zentambo kunye nababingeleli.
Ukuzivocavoca # 3 Iinyawo zesikhumba phantsi - amaxesha angama-25 kumlenze ngamnye
I-Vo-o-ukusuka kwinto yokuzivocavoca eya kutshaya iifolo zakho kwaye uncede ukulahla iindlebe zangaphakathi emagqabeni! Sifika kuzo zonke ezine kwaye sibuyisele umlenze omnye. Senza ukuguquka kwe-oblique ngaphakathi nangaphandle, ukuphakamisa umlenze phezulu phezulu. Akukho nto ilukhuni, kodwa inotyeko iphethe iintlobo zomlenze. Bona ividiyo yezobugcisa.
Ukwandisa ubunzima bomsebenzi, sibeka iinqwelwe zeenyawo - ngoko umthwalo uya kufikelela emathangeni. Ukuba uyilungisa ubunzima ngaphezu kweedolo, siya kuqinisa ukupompa kwamatye.
Ukuzivocavoca # 4 ama Squats eceleni - amaxesha angama-20
Ekugqibeleni ukubulala izibilini kunye neesile, yenza izikwere ngaphakathi. Musa ukudideka nokuhlaselwa. Beka imilenze ndawonye, thabatha inyathelo ukuya kwicala kunye ne-squat. Savuka, imilenze kunye, isinyathelo ukuya kwelinye icala kunye ne-squat.
Cwangcisa ngokucacileyo umzimba phambi kwe-squat, akudingeki udibanise kwicala uze udide emva nangaphandle. Sisebenza njengebhobhothi.
Ukuzivocavoca # 5 Iziqholo - 1-2 imizuzu
Siwabulala iintaka ezimbini ngelitye elinye: sipompoza i-press ephantsi kunye nemilenze. Salala emhlane wethu, pha kamisa imilenze engama-45 kwaye uqale ukusika. Into ephambili imilenze eqondileyo. Ukuba ubambalela ngqo ngentambo, uqeqesha yonke imisipha yomlenze kwicala ngalinye. Ngoko ke akukho nto ihamba ngayo emadolweni.
Indlela yokususa iindlebe kwiinqumlo, ukuqeqeshwa okunzima
Ngoku uguqa ngokugqithiseleyo kumbuzo wendlela yokususa iindlebe kwiinqumlo. Ngoku kuya ngamandla akho engqondo. Intombi, sifuna inhlanhla ekuzuzeni ubuqili!