Kwaye nakhu ishedyuli yezifundo:
1. Izandla kunye namagxa - uhlala phantsi ujongene nomnye kwaye ugobe iqabane lakho elunqeni lwakho ngeenyawo zakho. Ngesandla esinye uhlala phantsi, kwaye enye inokubamba ngasemva. Uxhoma ngokukhawuleza ... Yenza iisundu zangaphambili. Gcina izandla zakho kwibhentshini elisezantsi. Imisongo iguqa kancane emadolweni, iinyawo ziphumla phantsi. Ukubhinqa iindlovu, uhlawule iintsimbi eziphantsi kunokwenzeka kwaye ubuyele kwindawo yokuqala. Ngaba ukuphindaphinda kwama-20.
2. Izihlunu zepectoral - Zifanele ziqeqeshwe kakuhle, zenze uthando ngohlobo oluqhelekileyo lwama-knee-elbow. Kuphela kufuneka uhambise ngaphezulu: bhonxa iingalo zakho, ugqithise umva wakho. Ku luncedo kakhulu ukwenza iisetyhula ukunyakaza nge-pelvis. Njengoko uqeqesho olongezelelweyo (olungengabikhoyo) oluthile lwee-muscle ze-pectoral, i-push-ups evamile ukusuka phantsi iya kwenza.
3. Uxinzelelo lwesisu - Hlala phantsi kwetafile ukuze izikhwebu ziphephe, kwaye ngoku thabatha iqabane ngezandla uze uqalise umsebenzi ngokucwangcisa iskimu: ukuxubana kwamanani amaninzi, uze uhambe ngokukhawuleza ukumanga, kwaye ngokukhawuleza wehla. Kubalulekile ukuba umva weqabane lihlala lichanekile. Ukuba kunzima kakhulu, qalisa okokuqala. Ukulala emhlane wakho nokuguqa ngamadolo, pha kamisa amahlombe akho ngaphandle kokuphakamisa inxalenye engezantsi yomgudu ukusuka phantsi. Gcina izandla zakho emva kwentloko yakho okanye uwele phezu kwesifuba sakho. Izindlela ezimbini zokuhamba kwe-12-15.
4. Iintonga - Umlingane ulala engenakunqumla emhlane wakho, uphezulu. Okunye ukuhamba okukhawulezayo nangokukhawuleza kweendawo eziphantsi. Into ephambili kukuba ukwenze oku ngoxinzelelo oluphezulu lwezitho zomzimba. Kwabo bafuna ukuzenza kwangaphambili, sincoma oku kulandelayo. Ukuma kuzo zonke iine, phakamisa umlenze othobekileyo ukuze ithanga lifanane nomgangatho, kwaye wenze imizamo ye-10-15 yokufumana isithende sendawo. Iiseti ezi-2 zenyawo ngalinye.
5. I-Hips - Jongana nomlingane wakho ukuze amehlo akho asemgangathweni ofanayo (sebenzisa ibhentshi xa kuyimfuneko). Ukuba unako, pha kamisa umlenze uze uphumle unyawo lwakho ehlombe lakhe. Inketho elula: ugoba uphakamise umlenze wakho ukuze idolo lakho libe phantsi kwengalo yakhe. Kule meko, le ndoda iya kufuneka ikubambe ngesithende. Iqabane lakho liyakubamba ngeenxa zonke. Ubunzima obunzima: xa wenza izibilini, kuyimfuneko ukugoba ngokukhawuleza kwaye uguqa idolo ngexesha elinye. Shintsha umlenze wakho. Njengokufudumala okufudumalayo, yenza umsebenzi olula kwaye usebenza kakuhle. Hamba umva wakho kumdonga, gcina inyawo zakho kunye. Kancinci kancinci kuze kube yilapho iminyango ifana nomgangatho. Phinda amaxesha ama-5-10.
6. Imisipha yesikhumba kunye nomva - Umzekelo omhle weendlela zemidlalo kunye nobuchule kwixesha elide elaziwa. Ulala emhlane wakho, uphumule imilenze yakho kumagxa omlingane. Zama kwinkqubo yokuguqa ngamadolo okanye ukulungiswa kwamagxa akho. Emva koko pha kamisa i-pelvis. Ungalibali ukululaza umlenze kunye neetononi kwangaphambili ngoncedo lwezinto ezilula ezihamba phambili kunye nemilenze eqondileyo kwindawo yokuhlala okanye kwindawo yokuma.
7. I-musc cogegeal muscle - Ukuze uyifumane, zama ukuphazamisa inkqubo yokucoca. Inyaniso yokuba oku kunciphisa, kwaye kukho imisipha ye-pubic-coccygeal. Uphuhliso lwayo oluhle luququzelela ukubeletha, kwaye lukhuphula kakhulu iminqweno yamathuba kunye nesimo. Unokuqeqesha le misipha kunoma yiphina indawo - kwanele ukongeza izithintelo zesigxina kwiminyango. Kodwa inqaku "umfazi ophezulu" libhekwa njengelungileyo. Kuthiwa i-heroes ephakamileyo yabemi be-harems yacatshangelwa ukuba ibuyise inkosi yayo ukuba ixakeke kule ndawo, ephethe zombini ikhandlela elivuthayo. Oko kukuthi, ukusika kuphela le misipha. Ngendlela, indlela yokomeleza i-lobno-coccygeal muscle ibizwa ngokuba yi-Kegel. Ingundoqo yabo iyilula: ngokuphindaphindiweyo kunokwenzeka, yixinze kwaye ukhulule, inzuzo yabanye ayiyi kubona nayiphi na into.
8. Intliziyo- Mhlawumbi i-muscle ebaluleke kakhulu emzimbeni wethu. Ukwabelana ngesondo ngokuqhelekileyo ngumsebenzi obalaseleyo kwi-cardiovascular system. Ngethuba lexeshana elikhulu, uxinzelelo lwegazi lunokufikelela kwi-200/120 mmHg, i-pulse isantya ukuya kwi-beatings eziyi-180 ngomzuzu, izinga lokuphefumula linyuka ngamaxesha amathathu! I-metabolism ekhuthazwayo, umzimba ukhuthaza izibonelelo zamanzi, izitya zokuqeqesha. Ukufezekisa umphumo ofanayo kwi-scrollreader, kufuneka ugijime ubuncinane iimitha eziliwaka!
UKUBHALWA KWABANTU ABANTU
Ewe, asikukhuthazi ukuba ulale ngesondo ngendlela esichazwe ngasentla. Emva kokuba amaShayina asetyenziswe iindlela ezininzi nge colic. Ewe, ezi ngcebiso zanceda abaninzi, nangona baseChina baqhubeka bebandakanya "uthando nje." Emva koko, nayiphi na isondo, ukuba kuyonwabile, kuyayiluncedo. Iingcali zenzululwazi zivele zizinzile ngokwazo (kwaye bonke abanye abazange baqiniseke) ukuba ubomi bobulili obuqhelekileyo buhlaziya umfazi kwaye buyenza ibe mnandi ngakumbi.
Ukuvuswa kwesondo kuya kwandisa ukuhamba kwegazi kwaye, ngokufanelekileyo, i-oksijini kuzo zonke izicubu zomzimba. Njengomphumo - ubume obunempilo, iinwele ezibomvu kunye nezipikili ezinamandla. Ngokufanayo ukuvuma nokuthanda - akukho nto ngaphandle kweendlela zokuxuba kunye neenkqubo zamanzi ezinjenge-lymphatic kwibhotile enye. I-lymph iqhuma i-toxins, ityhefu iiseli zomzimba wethu, ivimbela ukubunjwa kwe-cellulite. Xa isantya sokunyakaza kwe-lymph emzimbeni iphezulu ngokwaneleyo - akukho ziingxaki. Ukuba i-lymph igxobhoza, iibhox zihlala emzimbeni, kwaye ukubonakaliswa kwe-stagnation ngendlela ye-orange peel akugcini ukuba ulinde.
Siyabulela "ihomoni ye-hormone" - i-endorphin, eyenziwa ngexesha le-orgasm, uthando lwe-caresses luyanciphisa uxinzelelo. Kwaye ndibulela kwenye i-hormone-serotonin, yakhululwa emva koko, silala lula kwaye sibona amaphupha amnandi. Isangqa sivala. Ulala ngesondo, nwabisa kwaye uzenze ngcono. Ewe, kwaye abanye bayakuvuyela ukujongana nomfazi onobuqili, onamandla onobuqhophololo kunye nebala eliphilileyo.
Ukuzilolonga ngesondo
Kwiindleko zamandla, ubulili bulingana nomsebenzi ophezulu. Ukuzibandakanya kuyo, ulahlekelwa kwii-korikhi ezingama-300 ngeyure, kunye ne-orgasm-ngaphezu kwama-calorie angu-400. Iindaba ezilungileyo, ukuba awuyi kuthatha ingqalelo ukuba ukulala ngokwesondo okungapheliyo kungapheli imizuzu engama-20, kunye ne-orgasm - ngaphantsi kweeyure ezingama-30. Ngoko ufumana i-kcal 100 inzima. Kwaye kulungile, ukuba yonke imihla. Okokuthi, ukuze bazigcinele ngokwabo kwifom, isondo ngokusemthethweni asivumelekanga. Kodwa ngubani owathi oku kufanele kwenzeke kathathu ngeveki imizuzu engama-20 kwiindawo ezimbini ezinobumba obude? Emva kwakho konke, ukuba uthatha izinto ngokugqithiseleyo nangomphefumlo wakho, ngoko ukunyanelana ngesondo kuya kutshintsha indawo yokuzivocavoca. Ibhonasi eyongeziweyo, oko kuthetha ... Ungathethi ukuzonwabisa okufunyenweyo kwinkqubo, kungekhona kuphela kuwe, kodwa kunye neqabane. Ngoko, masiqale uqeqesho. Imfuno ebalulekileyo: zonke izivivinyo ozifunayo ukuzenza ngokwakho, kwaye uvumele iqabane liphumle.