Imfashini yefomu e-anorexic yinto yesikhathi esidlule. Umpristi omuhle we-elastic - lokho okuwuphawu lokuziphatha ngokobulili lwanamuhla . Yenza izintambo zibe mnandi futhi ziphakanyiswe, njengokuthi zingabekwe ku-saucer, ungasebenzisa izivivinyo zomzimba ezikhethekile nokudla okulula. Ake sikhulume ngokuthi kufanele siphume kanjani izintambo ekhaya nokuthi ngabe singenziwa masinyane.
Ukugaya amanzi ngamatshe, noma Indlela yokugcoba ukupompa izintambo
Ukuzikhandla njalo emzimbeni kuqhuma imisipha ye gluteus yesimo esihle. Abaningi bayokwenqaba ukuthi abanaso isikhathi: ingane encane, ukugeza, i-ironing, i-rum abesifazane ... Kodwa, njengoba umkhuba ubonisa, uma ufuna, ungaphatha konke! Futhi ngenxa yalokhu akudingekile ukuba zinyamalale amahora e-gym. Ngisho nasekhaya, ngaphandle kwemishini yesimanje kungenzeka ukuthi iqhume izikhwebu ngokushesha.
Ukuzivocavoca okulandelayo okulandelayo kufanele kube kuloluhlu lwemisebenzi yakho yesimiso. Bayokwenza imbongolo, imilenze ngisho nesikhumba sikhathazeke ngokuthakazelisayo.
- Izikwele. Kubaluleke kakhulu ukuzenza kahle, ukuze umthwalo uhambe embongolo nasemilenzeni, ingemuva ayiguquki, amadolo awahambanga ngaphezu kwamasokisi, futhi izithende aziveli phansi. Ngokubanzi imilenze isakazeka futhi igxile i-squat, imisipha ye-gluteal iyabandakanywa emsebenzini. Isikhwama kufanele siphindwe emuva njengokungathi ufuna ukuhlala esihlalweni. Izikwele ezinamanani kusuka ku-5 kg. - ukwanda okumangalisayo kunendawo yesihlanu.
- Ukuhlahlela phambili, emuva, eceleni, endaweni noma ekuhambeni kushisa amafutha ngaphandle kwethanga bese wenza umpristi ojikelezayo. Yilo msebenzi ophakamisa "iphuzu lesihlanu" futhi uqede "izindlebe" ezizondwayo ezinqulwini.
Ukunakwa sicela! Ngokuhamba kwesikhathi, lapho umpristi ejwayele ukuthwala imithwalo ngaphandle kokulinganisa, kunconywa ukuba ufake isisindo esengeziwe emsebenzini. Akudingeki ukuba ube yisidumbu noma i-bodybard, noma yini ekhaya elisuka amathuluzi atholakalayo: amabhodlela amanzi, isikhwama esinento esindayo noma ngisho nengane.
Izindlela ezimbalwa zokuqeqeshwa kwabapristi abakhulu
- Ngesikhathi upheka ukudla futhi ugeza izitsha, cindezela futhi ungene emagqabeni akho ngawo wonke amandla akho. Ukuqeqeshwa "ukuvila" kuyoba yisinyathelo sokuqala endleleni eya kumapapa omuhle.
- Uchungechunge lwe-TV oyithandwayo noma ukubukwa kwezindaba nsuku zonke nakho kungasetshenziswa ngenzuzo. Themba ngemuva kwakho, bhonta amadolo akho bese uwabeka odongeni. Khulisa i-pop up ngokuhlunga imisipha endaweni ephezulu, bese ubuyela emuva esimweni sokuqala. Yenza uma nje unamandla. Kumele ukhathele kakhulu futhi ungaphandle kwendawo yokududuza.
- Uma udlala nengane, hlala phansi bese uqhubekela phambili kumpristi ngendleko yezinyawo, bese ubuyela emuva. Lokhu kuhamba okulula esimweni segeyimu kuzokwenza "kusimangaze" imisipha emihle.
- Themba ngemuva kwakho. Kancane kancane usakaze amadolo aguqe ngamadolo bese uwaphakamisela phezulu, ecindezela izinyawo. Bese ubuyela esimweni sokuqala. Yenza izikhathi ezingu-50.
- Hlala kuzo zonke ezine futhi wenze ama-swings angu-50 kuqala ngonyawo olulodwa, bese kuthi okwesibili. Uma wenza isethi, umlenze awukwazi ukufakwa phansi, kodwa endaweni ephakeme ye-buttock kufanelekile ukucindezeleka ngangokunokwenzeka.
- Akukho ithuba lokutadisha endlini encane? Isisombululo esihle kakhulu sokudala isisekelo esinqunyiwe yisiteji. Ngisho noma uhlala phansi, akukho muntu oyokukhathaza kanye ngosuku ukuhamba izitebhisi ukusuka eyokuqala kuya kwesishiyagalolunye phansi. Ukugxila ekusikeni kwe-gluteal kungcono ukuhamba ngesinyathelo esisodwa. Qinisekisa ukuthi unomsizi we-muscle muscle ngenkathi uhamba. Zama ukungayitholi isikhashana.
Indlela yokususa amafutha kusuka esiswini bese uphakamisa umshini, funda lapha .
Ukwehlisa kanye ne-cardio kuyingxenye ebalulekile yokuzivocavoca
Ngaphambi kokuqala kokuzivocavoca okuqondile kwabapristi abaphambanisa ngempela ukufudumala. Imizuzu emi-5-10 egijimela endaweni, gxuma phezu kwentambo, yenza izintambo zikhombise ngezindlela ezahlukene.
Ngemuva kwamandla asebenzayo ku-gluteus muscle welula. Hamba phambili, uzama ukuthinta amathiphu eminwe phansi. Lungisa umzimba kule ndawo ngamasekhondi angu-30, uzizwe ukuthi izihluthulelo zakho ezikhazimulayo zisakazwa kanjani. Yenza izindlela ezingu-5.
Ukudalula izimfihlo
Masithembeke: ngeke sizuze imiphumela emihle ezinyangeni ezimbalwa. Ngeke isebenze emsebenzini wokuhlala phansi, ekhaya lilala embhedeni phambi kwe-TV, futhi inyanga noma isonto ngaphambi kokuba iholide iqale ukujwayela futhi ifake imbongolo enhle. Umphumela osheshayo ungaba ngemva kokuvakashela udokotela ohlinzayo wasePlastiki, futhi umzimba osebenzayo osibekelayo uyisithelo somsebenzi osindayo kanye nensimbi yokuzikhandla.
Umpristi omuhle "u-pobochka" wendlela efanele yokuphila! Yiqiniso, kuzodingeka wenze ubungane ngemfundo engokwenyama kanye nokudla okufanele. Owesifazane ngamunye ohloniphayo uhlanza amazinyo akhe, ugeza izinwele zakhe, usebenzisa ukhilimu wesandla nama-mascara. Ngakho kungani wonke umuntu engadonsa ama-shorts akhe esitokisini futhi egijimela / egijima? Kungani imizuzu engama-10-20 ngosuku ingabelwe ukuthuthukiswa "kwendawo yonke"?
Indlela yokudla okufanele ukupompa imbongolo enhle
Akukho ukuqeqeshwa ekhaya noma ngisho nasendlini yokuzivocavoca kuzokwandisa ukudla okungalungile. Uma le ntombazane izoqeqesha nsuku zonke, bese konke lokhu kuthatha amazambane othosiwe ngama-steak steaks, ukuphazamisa ukudla okudla okudlayo kanye nama-hamburgers kanye ne-soda, ngakho-ke akukho ukuzikhandla ngokomzimba ngeke kumkhulule "kwe-orange" emilenzeni nasemapapa. Amaprotheni, amafutha kanye nama-carbohydrate kumele abe khona ekudleni kwansuku zonke. Yonke imikhiqizo kufanele ikhethwe yendalo futhi iwusizo, ngokunciphisa i-gastronomic sidebar.
Ukuze uthole imenyu yemidlalo ewusizo funda lapha .
Wonke umuntu angaphonsa imbongolo ekhaya. Into esemqoka ukuqala! Njengoba sithole imiphumela emihle, umgwaqo emuva uzokhohliwe. Amaqebelengwane angasoze abe mkhulu kunabapristi abathandekayo abathintekayo, ihora elilodwa lokulala ngeke libe lifisa njengefomu elisha elitholakalayo. Kudingeka ukucindezela okukodwa kuphela, okuzokukhipha endaweni yezokududuza!