Izibilini zethu zisoloko zidinga ukulungiswa, kodwa ininzi yethu iya kuqala ukuboya iinwele entloko xa sikhankanya inxalenye engezantsi zesisu - eyona ndawo inqatshiwe yintombi. Ewe, sonke siyazi ukuba kukho enye into esebenzayo kunokuba nayiphi na enye indawo i-depot ye-fat is postponed. Kodwa, njengoko singenako ukutshintsha le nkqubo yendalo, kwaye sisetyenziswe kwesi sigqibo sabantu ababuthathaka nababuthathaka, sincoma ukuba uyeke kwimeko eqinisekisiweyo - ukuzilolonga kwamantombazana kwi-press ephantsi.
Kutheni kunzima kangaka?
Umshicileli ophantsi ungonakalisi nje ngamantombazana anesisindo esithinteleyo, kodwa kulabo abo, ngokusemgangathweni, banelisekile ngobuncwane babo. Ingxaki kukuba ukuba kukho nayiphina impazamo ekudleni, amanqatha akufanele afakwe kuyo nayiphi na indawo, engezantsi kwicala lesisu. Ngako oko, ukusetyenziswa kwezicatshulwa kwicandelo elincinci lokushicilela kufuneka lidibaniswe nokutya okungahambi kakuhle, okubandakanya:
- ishedyuli yesidlo - isidlo sasekuseni kwaye singadli, ebusuku ubheka;
- ukunciphisa ukutya okunamafutha;
- ukwala iimveliso ezigqityiweyo, izilondolozo, i-carcinogens;
- Ukutya kwemifuno kunye nokutya okutya, iinkukhu, ivenkile zasemanzini;
- utywala.
Indlela yokuqeqesha?
Ndikholelwe, kwinto yokuba uya kwenza iimveliso zecandelo elincinci kumabhinqa imihla ngemihla, i-press yakho ayiyi kuba yinkinga. Ngaphezu koko, izihlunu zokuphuhliswa kufuneka zinike ixesha lokuphumla nokuvuselelwa, ngoko ke ukusetyenziswa okunye kunye neentsuku zokuphumla kweli qela lemihlunu.
Ukuba umshicileli wakho uhlanganiswe ngesalathiso esinomdla, ungayikhohlwa malunga nesidingo sokuba "gyrating" cardio.
Ukuzivocavoca
- Umsebenzi wokuqala osebenzayo kwi-press ephantsi ubizwa ngokuba yi "Garmoshka" - sisebenza kunye ne-rectus abdominis kwaye siyibiza ngokufudumala kwamathumbu esisu ngaphambi kokuba senze ntoni emva. Sihlala phantsi phantsi, sihlale ezintendeni zezandla zethu, siphume imilenze eqondekileyo ukusuka phantsi ukuya kwi-20 ukuya kwi-30 cm, umzimba uhamba kancane. Bend imilenze uze uyivule umzimba emadolweni ekuphumeni, uphendule imilenze uze ubuyisele umzimba kwi-IP ngokuphefumlelwa. Asinciphisi imilenze yethu emgangathweni, senza amaxesha angama-30.
- Senza uguquko olunzima - sigcina ibhalansi kuphela emathangeni, izandla siyazisusa phantsi. Siwaguqa ngamadolo size siwabethe ngezandla zethu, silungise imilenze yethu, sizisakaze iingalo zethu. Senza amaxesha angama-25.
- Umsebenzo olandelayo uthi: "Amanyathelo okubeka isisindo" - silala phantsi, cinezela umqolo osezantsi phantsi, izandla kunye nomzimba, imilenze igawula phantsi. Iisokisi zolulelwe kubo, musa ukuguqa ngamadolo. Sihamba ngesisindo - ukuphindaphinda kwama-35.
- Inketho enzima - yenza "amanyathelo" ngokukhawuleza, lungisa isinyathelo ngasinye ngomzuzwana. Senza amaxesha angama-25.
- Salala ngasemva, izandla eziseburhulumenteni, imilenze igobile ngakwesokudla. Ngamandla omshicileli siwaphosa imilenze yethu kwinqanaba elingentla kweentloko zethu, silungisa kwaye sisusa i-pelvis phantsi. Senza amaxesha angama-25.
- Ngomsebenzi olandelayo, uya kufuna umlingane - ulala phantsi, ulungisa iinyawo zakho ezindlebeni zakho. Ubamba izandla ngeenyawo zakhe, uphakamise imilenze yakho eyisibhozo ngokusemthethweni. Umlingane ubamba imilenze yakho kwaye ubenze "ukunyakaza" ukukhupha umshicileli. Emva koko uyayeka ukuhamba, kwaye uyawabeka kwiingxelo ezisibhozo. Senza izihlandlo ezi-8 - ukuphakama kwe-4 kunye ne-4 phantsi.
- Qhubeka nokuzibandakanya kunye neqabane. I-PI iyafana, uphakamisa imilenze yakho, iyabagxotha, kwaye wena kunye nokunyamezela kuyaqhubeka ukunyuka. Imilenze emfutshane, ikhupha imveliso. Ufanele wenze ukuphindaphinda kwama-40.
- Umsebenzi wokugqibela - umthamo wemilenze emacaleni. Ulale phantsi ujongene nomlingane, izandla ngaphandle, imilenze iphakanyisiwe. Iqabane lakho liqondisa imilenze yakho ngakwesokunene kwaye ke ngakwesobunxele, umsebenzi wakho ukulawula ukunyakaza ngamandla omshicileli, ungavumeli ukunyaniseka. Umsebenzi wakho - ukunciphisa imilenze yakho kwicala, iqabane liyakuthumela. Senza amaxesha angama-25.