Ubume besisu
Wonke umfazi unesifuba esihle ngumcimbi wokuzikhukhumeza. Kodwa ukuba amabele akude aphelele, yazi ukuba akuyiyo yonke into elahlekileyo.
Ukuzivocavoca okhethekileyo
1. Hlala uqonde okanye uhlale phantsi, thabatha ibhanti e-elastic okanye u-expander uze ulula izandla phambili kwinqanaba le-shoulder, ngelixa ulungisa amahlombe akho kunye nomva. Gweba kwizandla ze-band elastic or expander, ngokusemandleni ethu siphakamisa iingalo zethu emacaleni kwaye sihlale imizuzwana eyi-10 kwinqanaba elide, ngoko sibuyise ngokukhawuleza izandla zethu kwisimo sabo sokuqala. Siza kuqhuba ukuphindaphinda kwe-15 okanye kwe-20.
Izenzo ezongezelelweyo
1. Siphuma kwi-sofa. Siyakwelula ngezandla ezithengiweyo malunga nesepha, imilenze iqonde, iisokisi phantsi, iintendelezo ngokucacileyo phantsi kwamagxa. Sigoba kwaye sidibanise iingalo zethu ukuze isifuba sithinte i-sofa. Izibhambathiso azithethi. Yenza loo maxesha ama-15 okanye ama-20
2. Silala phantsi, imilenze iyaguqa ngamadolo kwaye siya kufaka iinyawo zethu kumgangatho. Siza kuthulula phambi kwethu izandla kunye nezidumbulu. Ngokukhawuleza siphakamisa izandla kumaqela, asikuthinteli phantsi ngezandla kwaye siza kuhamba emva kwexesha lesi-10 kwisigxina. Ngexesha lokuhlenga kwezandla, sijonge ukuba umgudu awuyi kugoba, kodwa ucinezela phantsi. Phinda usebenzise amaxesha angama-20.
Izandla ezipheleleyo
Unxiba iimpahla ezinde, ungasiphakamise izandla zakho phezulu, ngaphandle koko ikhumba lakho elikhuphayo, ukusuka elugqeni ukuya kukhwela, liya kubonakala.
Ukuzivocavoca okhethekileyo
1 . Siza kuvuka ngqo okanye sihlale phantsi esihlalweni. Sithatha ezandleni zezityiki ezinesisindo sesi-2 ukuya kuma-5 kilogram, ziphakamise ezandleni zentla ngentloko kwaye zibophe iinqongqelo, ngelixa siza kubeka iintsimbi ezisezantsi emva kwentloko. Siphakamisela izandla zombini ngaphezu kweentloko zethu, silungele iingalo zethu kwiingqungquthela. Ukuba kunzima ukujongana neengqungquthela ezimbini, ngoko siza kuthatha enye, kwaye ngenxa yoko siya kuthatha izandla ezimbini, ngoko siza kwandisa umthwalo. Silandela ukuba imva yayilungile, musa ukuguqula. Musa ukufaka iintlobo ezibubanzi, zigcine zisondele entloko. Phinda usebenze ngokuphindaphindiweyo ama-10 okanye amaxesha angama-20, ukwenza i-2 okanye ye-3 ifumaneke.
Izenzo ezongezelelweyo
1. Yimani ngqo, iinyawo zifakwe ububanzi bamagxa, izandla kunye neendwangu zincinci zincinci. Phakamisa izandla zakho emacaleni, uze ubenciphise, ungaphenduli izandla. Siza kwenza u-8 okanye amaxesha angama-10.
2. Phakamisa ngokuthe ngqo, iingalo ezifakwe kwinqanaba lephepha. Sichaza imijikelezo epheleleyo kwicala elinye ngomzuzu omnye ngezandla ezithe ngqo, kwaye ngoko sichaza izijikelezo kwelinye icala kwicala elinye. Siza kwenza izijikelezo eziyi-15 kwicala ngalinye.
3. Thetha kwisisu sakho, faka izandla zakho ngezandla zakho kunye nomzimba. Gcina intamo ikhululekile, isisu kwaye ibuyiswe ngumva. Kule ndawo, pha kamisa izandla zakho ngokukhawuleza. Siqala ngokuphindaphinda kwe-10, kwaye ngokukhawuleza sizisa ukuphindaphinda kwama-50.
Iibhanti - indawo yengxaki
Umgca ophantsi we-swimsuit ugxininisa ihlumelo lamafutha phantsi kwamagxa ehlombe, ngoko ke ungathathi imifanekiso elunxwemeni, kodwa ukhetha ukubuyisela umva kwilenki.
Ukuzivocavoca okhethekileyo
1. Ulale ngesisu sakho, sithatha izandla. Senza i-circular dumbbells kwimiba yomibini, ku-20 okanye kuma-25 amaxesha.
Izenzo ezongezelelweyo
1. Ulale ngesisu sakho, sithatha izandla. Siza kusasaza izandla zethu emacaleni, siphakamise kwaye sibambe kule ndawo ngamaxesha angama-20 okanye ama-25.
2. Ulale emhlane wakho. Izandla sizityhila kumaqela kwaye sinyanzela ukuba sizame izandla ngaphantsi. Yenza u xinzelelo.
Ingxaki yesikhumba esinengxaki
Awuthandi ukugqoka i-t-shirts kunye ne-corset, njengoko u-unesthetic creases kufuphi neeplasms kuphela uphathise ukubonakala konke.
Ukuzivocavoca okhethekileyo
1. Bendisa iingalo zakho kwiingqungquthela phakathi kwesifuba, iintendelezo kunye neminwe yakho phezulu. Sifaka izandla zethu komnye nomnye, sibonakala sinyanzela into kubo. Imizuzwana embalwa yoxinzelelo oluthile kunye nokuphumla. Siphinda ubuncinane amaxesha angama-30.
Izenzo ezongezelelweyo
1. Buxoki emhlane wakho, ukuguqa ngamadolo, siya kuphumla phantsi, sithatha izibhambathiso ezandleni zakho uphakamise ngaphezu kwamagxa akho. Izandla nomzimba zenza i-angle efanelekileyo, ngoko sifaka izandla zethu emacaleni, ngexesha elifanayo siwagoba kwiindawo. Masibuyele kwindawo yokuqala. Siphinda amaxesha angama-15 okanye ama-25.
2. Sukuma, ubeke iinyawo zethu ububanzi kunamahlombe, solule izandla zethu ngeendlebe. Ngenye indlela ugoba kwi-elbow, ingalo enye, emva koko enye. Siza kuphinda amaxesha angama-20 kwisandla ngasinye.
Umlindi - indawo yengxaki
Awudingi ibhande okanye ibhanti, banokugxininisa kuphela ukungabikho kwinquno.
Ukuzivocavoca okhethekileyo
1. Hlala ngokuthe tye, iinyawo zeenyawo zihluke ngaphandle, iingalo zolulela kumacala afana nomgangatho. Jikela ngakwesokudla, thabatha ingalo yakho yekunene, kwaye ujike isandla sakho sokunene ngakwesokudla, thintela esifubeni. Izandla zimele zilandele kwindlela esetyenziswa ngayo umzimba. Sigcina umqolo ngqo, lungisa izivalo. Sifinyelela ukuphakama kwamaplitude. Emva koko jikela ngakwesobunxele uze uthathe zombini izandla ngasekhohlo. Siza kuqhuba i-30 ejikelezayo kwicala ngalinye.
Uqeqesho olongezelelweyo
1. Ukuxoka, ukugoba imilenze emadolweni, ubeke iinyawo phantsi, izandla zolulele emacaleni. Siyehlisa phantsi ngamadolo ukuya ngakwesobunxele, kwaye udonsa umzimba kunye nesobunxele ngakwesokudla, ngoko-vice. Ukwenza ukuhamba kwama-20 kwicala ngalinye.
Belly - ingxaki yendawo
Uya kuneliswa yimigqoko yokugqoka kunye nesinqe esinqumlekileyo, nje abanye abakwazi ukufihla isisu sakho
Ukuzivocavoca okhethekileyo
1. Ulale phantsi, ubeke phantsi komthi wesandla ukuze ugcine umqolo wakho, imilenze iqonde. Phakamisa imilenze ngaphezulu komgangatho ngama-40 okanye ama-50 degrees uze uyinciphise phantsi. Yenza 20 okanye amaxesha angama-30.
Izenzo ezongezelelweyo
1. Sihlala esihlalweni sobuhlalo, masikunyamekele isihlalo. Nciphisa imilenze yethu eyanqambileyo, sifinyelele kwinqanaba elifanelekileyo phakathi komzimba kunye nemilenze. Sisebenza nomshicileli ophantsi, musa ukuguqula umva. Siza kunciphisa imilenze, siza kuqhuba i-ascension 15.
Indawo yeBoca - ingxaki
Awunxibe ijee kunye neTekhthi emfutshane, kwaye phakathi kwabo akukho mqaqo we-body naked, njengoko ngaphezu kwebhanti yeebhulukhwe ungabona amanoni amaninzi.
Ukuzivocavoca okhethekileyo
1. Phakamisa ngokuthe tye, ubeke iinyawo kububanzi beemagxa, asiyeke izandla zethu kunye nezilwanyana ezinobunzima obuyi-2 ukuya kwii-5 kilogram kwi-trunk. Siza kuqhuba intlambo ukuya kwicala lasekunene, ngesandla sokunene kwii-dumbbells siza kudibanisa umlenze, pha kamisa isandla sokhohlo. Emva koko siya kubuya kwindawo yokuqala. Siza kwenza usebenziso oluchaseneyo. Siza kwenza i-15 okanye ye-25 intlaba kwicala ngalinye.
Izenzo ezongezelelweyo
Phakamisa ngokuthe tye, zibeke iinyawo zakho ububanzi bamagxa akho. Izandla zibeka ibhande lakho okanye ziphakanyiswe kumgangatho wamagxa. Siphakamisa amanxeba ngakwesokudla, sidonsa umzimba emva kwabo, sishiya iinqumle zingenasiphako, ngokungathi zizinzile.
Umgangatho wangaphakathi wamathanga
Ebushushu, ugqoke iimbombo, ukususela ngaphakathi ngaphakathi kwamathanga, imilenze iya kubonakala ingalunganga kwi-mini, uza kubona isikhumba esilula.
Ukuzivocavoca okhethekileyo
1. Silala phantsi, siya kuphakamisa imilenze eqondileyo. Siza kusasaza imilenze yethu encinci ukuze sifumane i-angle ephakathi kwabo. Siyolulela kwisilwanyana ngeesokisi, idolo ngqo, ubambe kule ndawo iminyaka emi-15.
2. Emva koko sifaka imilenze kwinqanaba elifanelekileyo kwaye sibambelele kule ndawo imizuzwana eyi-15. Ekugqibeleni, sinciphisa imilenze yethu ngokubanzi, ukuze idolo lihlale lilungele, siyaqhubeka sitshintsha iisokisi zethu, size sihlale imizuzwana eyi-15. Qhubeka usebenze, sele ukhona ngokulandelelana, (i-angle ekhangelekileyo kunye nekona elifanelekileyo) ngokubamba le ndawo iminyaka emi-15. Masiyeke imilenze yethu imizuzwana eyi-15, phumula. Makhe siqale ukusebenza ngokutsha.
Ngokuthe ngcembe, kuxhomekeka kwiimvakalelo, kuya kuba nexinzelelo elincinci, ukuxhaphazwa kwemisipha, siza kuzisa ixesha lokulibazisa ngomzuzu omnye, inani lokuphindaphinda ukuya kumaxesha angama-10.
Uqeqesho olongezelelweyo
1. Hlala uqonde, imilenze kunye, izandla zihlala emva kwesihlalo okanye zibeke ibhande. Ukuphakamisa umlenze ophezulu ophakanyisiweyo, ungaguquli okanye usibekele. Masenze i-20 machhes. Emva koko phinda usebenze ngonyawo lwakho lwesobunxele.
Cellulite kwiindawo
Ingubo iya kuba yinsindiso yakho, iya kufihla i-cellulite buttocks.
Ukuzivocavoca okhethekileyo
1. Amanga, iimilenze zigoba ngamadolo, zibeke iinyawo phantsi, izandla zinyuka ezicaleni. Nxinanisa iifom. Nciphisa umlenze ngokukhawuleza, musa ukusikhupha intloko ukusuka phantsi kwaye ungagqithisi amahlombe, ukugoba okuncinane kwinqanaba elingaphantsi. Masibuyele kwisimo sokuqala, sizenzele izikhwelo. Siphinda amaxesha angama-15 okanye ama-20.
Uqeqesho olongezelelweyo
1. Sihlala phantsi phantsi, siya kuxhomeka kwisandla sokunene, sijonge kwi-elbow. Beka unyawo lonyawo lwesobunxele, unqamle umlenze womlenze wokunene, ngoko umlenze okunene uza kuba phantsi komlenze okhohlo ugobile emadolweni, faka umgca wesandla sasekhohlo kwinqaba lesobunxele.
2. Phakamisa umlenze wokunene, u-40% womgangatho, uze ugobe kwaye ungayiguquli, yibambe kule ndawo malunga nemizuzwana eyi-10. Senza oko de kube siziva uxinzelelo kwimisipha. Emva koko siza kwenza umlenze wesobunxele, sithembele kwingalo engesobunxele nangonyawo onyawo.
Amadolo apheleleyo
Unxiba ubude bemixiki ukuze kungabikho umntu obona amadolo akho ambi
Ukuzivocavoca okhethekileyo
1. Yima ngokuthe tye, iinyawo zamagxa ahlukeneyo, uthabathe izithambiso ngesandla kwaye ucinezele kumagxa. Siza kuhlasela ezili-15, izikwere.
Izenzo ezongezelelweyo
1. Yima ngokuthe tye, iinyawo zeenyawo zibubanzi, zise phantsi emzimbeni. Siza kuphakama kwiisokisi, ngoko siza kuwela kwizithende, siya kuhlala phantsi encinane, siza kufaka isandla sithumelele ukuba singabi nciphisa imali. Emva koko siya kubuya kwindawo yokuqala size siphinde sihlale phantsi. Siza kuqhuba ukuphindaphinda ama-15 okanye ama-25.
2. Masithathe indawo esihlala kuyo esihlalweni, amadolo aguqa, izandla zihamba phambili. Kule ndawo, siza kuhlala ixesha elide, ngenxa yesiphumo esihle, siya kuba sisikhundla sesithuba se-10 okanye imizuzu eyi-15. Yenza umsebenzi 2 okanye kathathu ngosuku.
Ukwazi zonke iindawo ezingxaki, nokwenza ukuzilolonga, unokukwazi ukujamelana nale ngxaki. Kubasetyhini, oku kuya kuba yikhokelo efanelekileyo yokujongana nomfanekiso wakho kwaye ubuyisele kwizinto eziqhelekileyo.