Umlenze onqabileyo kunye neenyawo ezibanzi zibonakaliso ezibonakalayo ze "pear". Ukuhlangabezana nemimandla yengxaki, kuya kufuneka usebenze nzima kwaye usebenze ngeendlela ezimbini: usebenzise nokutya ngokufanelekileyo. Iindawo eziphambili zomsebenzi ziqhwa, izibonda kunye nesisu.
Ukutya kweso simboli "pear"
Kuphawulwe ukuba abafazi abanolu hlobo banomdla kakhulu kwiimeko ezahlukeneyo zokuxinzezeleka, ngoko bahlala bechukumisa imvakalelo emibi. Ukutya kule meko kufuneka kube yi-fat fat, kungabi ngaphezu kwe-30% yexabiso le-caloric. Kubandakanya iimveliso zobisi, iinkuku kunye nezilwanyana ezinomdla kunye nentlanzi ekudleni. Kufuneka uzame yonke imihla ukutya iziqhamo ezitsha, kodwa kungekho mnandi, kunye nemifuno eninzi yefiber.
Indlela yokulahlekelwa isisindo kwimilenze, ukuba isalathisi - "pear" - usebenzise
Ukulahlekelwa isisindo kwicandelo elincinane lomzimba kunzima, ngoko kuya kuthatha umzamo omkhulu. Ukufezekisa iziphumo ezilungileyo ofuna ukuzenza rhoqo, ubuncinane kathathu ngeveki. Eyaziwayo kumsebenzi wasekhaya womfanekiso "pear":
- Makhi . Kubalulekile ukuma kuzo zonke ezine kunye nomlenze wesobunxele, ukuguqa emadolweni, ukuphakamisa, ungathinti umgangatho. Kubalulekile ukuzama ukunweba umlenze, ngokuphakamileyo kunokwenzeka. Ukuze ungalimazi umgudu, kufuneka uqiniseke ukuba umva wakho awuyi kugoba kwinqanaba elingaphantsi. Inyawo ngalinye wenza amaxesha angama-15.
- Squats . Uhlobo lwesifazana lwe "pear" luhlobo ludinga ukupompoza iintsimbi, kwaye lo msebenzi uthathwa njengona osebenzayo kulo msebenzi. Beka iinyawo zakho ngobubanzi bamagxa akho, kunye neengalo zakho kwizinga lesifuba, ubambe i-dumbbell. Kwi-inhalation, kancinci uhlale phantsi kwinqanaba apho kukho i-angle efanelekileyo phakathi kwama-burs kunye nama-shins. Kubalulekile ukuba amadolo akho ahambe phezu kweenzwane zeenyawo zakho. Kwinqanaba eliphantsi, kucetyiswa ukuba uhlale imizuzwana embalwa kwaye uphakame ngokukhawuleza ekuphumuleni. Ngaba ukuphindaphinda oku 10.
- Ukuwa . Beka iinyawo zakho ngobubanzi bamagxa akho, kwaye ezandleni zakho, gcina i- dumbbells . Ngonyawo lwakho lwesobunxele, thabatha isinyathelo, ushintshe umthwalo phambili, kwaye ushiye unyawo lwakho lokunene endaweni, kodwa yima nje kwizwane zakho. Kufuneka ukuba uhlale phantsi ukuze idolo lingabi phezu kweyonto inyawo. Buyela kwisikhundla sokuqala, yenza uhlaselo olulandelayo. Kufuneka wenze izihlandlo ezili-15 ngomlenze ngamnye.
- Plieu. Imilenze kufuneka ibe bubanzi kunamahlombe ukwenzela ukuba iisokisi zibhekiswe kwindlela eyahlukileyo, kwaye ezandleni zithatha i-dumbbell. Kwi-inhalation, kufuneka uhlawule ngokukhawuleza ukuya kwinqanaba elifanelekileyo emadolweni ukuze uzive uxinzelelo kumabhobho. Ekuphumeni, phakama. Ngaba ukuphindaphinda kwama-15.