Ngamaxesha onke, kwakungumzimba wamanzi owawufuna kakhulu - emva koko, ukususela kumaxesha okuqala ekubonakaleni komfazi, inqeni yakhe inendima ebalulekileyo. Ngoku, ngokuqinisekileyo, akuyiyo inkulungwane ye-19, kwaye akukho mntu uya kukunyanzelisa ukuba uhanjiswe yi-corset ukuze udinwe, kodwa isilonda esincinci sisasetyenziswa. Ukuze ugcine umlinganiselo wakho, kunele ukunika kuphela i-20-30 imizuzu kathathu ngeveki. Ukuba unenkathazo ngokugqithiseleyo kweoli, uzakufuna ukwandisa eli xesha.
Kutheni amantombazana ayidingi ukusetyenziswa kweminqweno kunye neengqungquthela?
Ukholo lwenu luya kuthiwa lukhulu xa uqhuba rhoqo uqeqesho olujoliswe ekuqiniseni isisu kunye nesifuba esiswini somzimba . Ngendlela engalunganga, izihlunu zingaqala ukwandisa - kwaye ngumthwalo onokubangela oku.
Ukunciphisa umthamo kwimpilo , i-aerobic kunye ne-cardio-operation isetyenziswa ngokuqhelekileyo - imithwalo ngaphandle komthwalo, ngokulinganiswa okulula kunye nenani eliphindaphindiweyo lokuphindaphinda. Le ndlela ayikho ekunyuseni kwi-muscle kwaye ayinakuphazamisa intambo yabesifazane. Kodwa ukusebenzisa i-barbell okanye i-dumbbell kukhokelela ekuqhumeni kweemisipha, ukwandisa umthamo wabo kwaye, ngenxa yoko, kukhulula umlenze ngaphambili. Iphutha lesibini eliqhelekileyo yintsebenziswano yokusebenza komzimba kwintambo "iguqa kwicala."
Ukuzivocavoca, apho uhamba khona ngokuthe ngqo, ubambe isilumkiso esandleni sakho, kunceda ukupompa izihlunu ze-oblique zesisu kwaye ukhulise inqeni yakho! Lo msebenzi awufanelekanga kubafazi.
Ukusebenza okusebenzayo kunqeni
Ungakulibali ukuba ngaphambi kokuzilolonga kwesikhumba kunye nomshicileli udinga ukufudumala okulula: ukulula, ukuqhuba iithambeka ngaphaya nangaphandle nangecala, ubale umzuzu ngomzuzu. Oku kuya kukwanela ukufudumala iimisipha kwaye kungabonakali ngexesha loqeqesho.
- Hoop. Ukutshutshiswa kwe-hoop elihle kumdala kuyisiseko senkxalabo enqeni elihle. Inempembelelo emininzi: kuqala, iqinisa i-oblique, i-rectus abdominis imisipha kunye nezihlunu zangemuva, kwaye okwesibini, ivelisa i-massage effect, ebangela ukuba igazi ligijimbele esiswini kwaye luchukumise ukungqubuzana kokuqala kwamafutha kule ndawo. I-hoop eqhelekileyo kufuneka iphikiswe imizuzu eyi-10-20, ilinganiswe - imizuzu 7-10 ngosuku.
- Ukulala emanzini, imilenze igobile, iingalo emva kwekhanda, izibonda zikhangele kumacala, zidibanise. Yenza i-twisting ecacileyo, ikhupha iilahla phantsi. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Ukulala emanzini, imilenze igobile, iingalo emva kwekhanda, izibonda zikhangele kumacala, zidibanise. Yenza ukuguqula ukuguquka: krazula imilenze kunye nezibonda ukusuka phantsi. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Ukulala emanzini, imilenze iqonde, iselulwe nge-perpendicular ukuya kumgangatho, izandla emva kwekhanda, iindlovu zikhangele kumacala, zidibanise. Gcoba imilenze kunye neentonga ezisuka phantsi uze uphakamise phezulu, njengokungathi bazama ukubanyusa into ethile. Ngaba iiseti ezi-3 zamaxesha angama-15.
- Ukulala emanzini, imilenze igobile, inyawo elisekunene ekuphumleni kwidolo elisekhohlo, izandla emva kwekhanda, iindlovu zikhangele kumacala, zidibanise. Ibhokhwe elisekhohlo lithende ukuya emadolweni. Bese uphinda ngaphaya kwelinye icala (phumla kwinqanaba langasekhohlo ekhohlo elifanelekileyo uze ufikelele kwi-rightbowbow). Ngaba iiseti ezi-3 zamaxesha angama-15.
Ukwenza okunzima okunzima kangangezihlandlo ezi-3-4 kuphela ngeveki, ubeka ngokukhawuleza umlinganiselo. Ukufezekisa iziphumo ezicacileyo, kungabandakanyi kwimfucumfucu wokutya, amnandi kunye namafutha. Ukuba ukutya kunokungahambi kakuhle, ukuzilolonga kunokunika ingcipheko kakhulu, kodwa ngokudibanisa nesondlo esifanelekileyo uya kuhlola ngokukhawuleza iziphumo zakho.