Into esemqoka oyidingayo ukubekezela nesifiso. Sidinga ukuhlanganisa izinhlobo eziningi zokuzivocavoca ezilula kepha eziphumelelayo kakhulu, isidlo sokulinganisela kanye nezinqubo zokuvimbela nokubuyisela okuhlose ukuqinisa indawo ye-decolleté. Ngaphezu kwalokho, izinzuzo zalesi siyinkimbinkimbi ngeke zibe ngesifuba sakho kuphela, kodwa zonke izilwane.
Ukuzivocavoca
Lezi zinkimbinkimbi zokuzivocavoca ezilula zakhiwe ngokukhethekile yiqembu labodokotela kanye nabaqeqeshi bezempilo ukubuyisela nokugcina ubuhle besifuba sesifazane. Nikeza lezi zivivinyo imizuzu engu-15-20 ngosuku futhi imiphumela emihle ngeke ithathe isikhathi eside ukulinda.
- I-cross-swing ngesandla. Ukuze senze lokhu, sithula izingalo zethu phambili phambi kwethu futhi siwahambise ngokunye ukuqhuma ingalo eyodwa phezu komunye phansi. Akudingekile ukuba ususe izandla zakho, kuphela i-crosshair encane. Kubalulekile ukwenza ama-mahobe angu-15-20.
- Siphuma emdongeni. Ukuze sithembele phambili ngezandla zethu odongeni, umzimba udluliselwe emgqeni, imilenze ndawonye futhi uhlale phansi ngenyawo lonke. Beka izinyawo zakho kancane phezu kwezinga lehlombe. Uma ama-push-ups kufanele ahlungwe izandla kuphela, amahlombe kanye nemisipha yomzimba. Yenza cishe ama-push-ups angu-10.
- Ngokuzivocavoca okulandelayo, sidinga ama-dumbbells anesisindo esingu-1 kilogram ngayinye. Uma ungenayo imibukiso, akunandaba, ungasebenzisa amabhodlela epulasitiki ayi-1 agcwele amanzi. Sukuma kancane, ngezandla uthathe izimbongolo. Kancane kancane futhi ngaphandle kokunyakaza okukhaliphile, phakamisa izandla zakho ezinhlangothini kuya endaweni enezingqimba, ubambe imizuzwana engu-2-3, bese uphakamisa izandla zakho, uphinde ubeke imizuzwana embalwa bese ulula phansi izandla zakho phansi. Phinda lo msebenzi izikhathi ezingu-10.
- Senza ukuzivocavoca okufanayo ngama-dumbbells, izandla kuphela aziphakamisi kumaqembu, nangaphambi kwethu. Ungakhohlwa ukubamba izandla endaweni ngayinye. Ukuphakama kwe-10 kuyokwanela.
- Siphindela ku-push-ups. Kodwa lesi sikhathi senza kube sezingeni elijwayelekile - phansi. Uma uthola kunzima ekuqaleni ukucindezela ngale ndlela, khona-ke ungenza ukuqhuma nokuguqa, umphumela walokhu, futhi, uzoba. Senza ama-push-ups angu-5-10.
- Evikini lokuqala, kwanele ukwenza indlela eyodwa. Kancane kancane ukwandisa inani lezindlela: isonto lesibili - izindlela ezimbili, izindlela ezintathu - ezintathu. Umphumela uzovela ngenyanga yokuqeqesha. Futhi uma uqhubeka ukwenza lezi zivivinyo ngokuqhubekayo, ngisho nangemva kweminyaka engu-45 indawo yakho ye-decollete ngeke ishiye ukungaboni kahle abameleli bobulili obunamandla.
Kunezinqubo eziningi ezahlukene nezindlela zokunakekelwa kwebele. Kodwa-ke, ochwepheshe baqaphela izinqubo ezintathu eziphumelelayo kakhulu nezingenabungozi.
- Indlela eyaziwa kakhulu futhi ephumelelayo yokulondoloza isimo sebele iwukusebenzisa ishaja ehlukile. Ihlinzeka isikhumba nemisipha ye-tonus, ihlakaza igazi emzimbeni, ibuye ivuselele kahle futhi isize umkhuhlane wethu. Iwashi lehlukile lizothathwa ekuseni ekuseni ngaphambi kokudla. Inqubo kufanele iqale ngamanzi afudumele, kancane kancane ikwenze iphuze bese ibuyela ekushiseni kwangempela. Amanye amanzi afudumele afudumele kufanele abe izikhathi ezingu-5-6. Gcwalisa ishayela sokuhlukana ngamanzi afudumele. Ungathathi futhi uthathe amanzi e-ice - ukuze ugule kalula. Ukushisa kwamanzi kufanele kuncishiswe kancane kancane ukuze isikhumba sisetshenziswe kuso.
- Kubuye futhi kusize kakhulu endaweni enqabile ukuyihlwitha ngezingqimba ezincane zeqhwa. Iqhwa liyancibilika futhi isikhumba asinaso isikhathi esanele sokupholisa, ngakho ukugula ngale nkambiso kunzima kakhulu. Kodwa umphumela wesikhashana wokushisa okubandayo esikhumbeni kuyasiza kakhulu: kusiza ukwandisa ukujikeleza kwegazi nokubuyisela izicubu ezihambisanayo zesikhumba. Ngcono nakakhulu, uma ungabhubhisi nje amanzi ashisayo, kodwa ama-cubes anetiyi eluhlaza efriziwe noma ukumnika kwamakhukhamba amasha.
- Mask adumile futhi anondayo esifubeni. Ukuze wenze enye yale maski, sidinga ingilazi eyodwa yama yogurt enamafutha ne-isipuni esingu-1 yanoma iyiphi inyosi yemvelo. Hlanganisa izithako bese usakaza isisindo esiholela esifubeni, usibambe ngobumnene. Gcina imaski imizuzu engu-15-20. Khona-ke kubalulekile ukuwageza ngamanzi apholile kancane. Lo mask ukondla ngokuphelele isikhumba sesifuba, kusiza ukunciphisa amamaki welula. Kodwa akufanele isetshenziswe abesifazane abaphikisana noju.
Impilo yomzimba wonke, ngakho-ke impilo yebele, akunakwenzeka ngaphandle kokudla okuphelele nokulinganisela. Ngakho-ke, iphuzu elibalulekile endleleni yokubuyiselwa kwebele ngemuva kokubeletha nokudla kuyilungelo lokudla okunempilo. Ngokuba isifuba kukhona ukudla okuwusizo kakhulu ocebile amavithamini A, E no C, kanye nokudla okuqukethe i-potassium. Ngakho-ke, faka kokudla kwakho kwansuku zonke amantongomane ahlukahlukene (ikakhulukazi ama-walnuts nama-alimondi), umlimi omuncu, ama-apricot omisiwe. Yenza uphinde uphuze ama-infusions ama-rose okhalweni, i-ash ash kanye ne-currants - amagumbi ka-vitamin C. Sebenzisa ama-salads amakhukhamba, utamatisi, i-pepper elimnandi, iklabishi kanye ne-izaqathe. Zama ukudla lokhu kudla ngendlela eluhlaza eluhlaza, khona-ke uzosindisa wonke amavithamini namacronutrients awakhona. Unganqabe nobisi, amaqanda, ushizi kanye noshukela we-cottage - imithombo yevithamini A.
Ukulandela lawa macebiso alula, uzogcina ulondoloze ubusha nobuhle bezibeletha zakho.