Abaningi besifazane baphupha ngendwangu enhle yesiqhwa nesisu esisodwa. Kodwa ngaso sonke isikhathi ubulili obuhle bungathola isikhathi namandla okuya ejimini. Noma kunjalo, ukwenza imisipha yomshini wokuzivocavoca ngokwanele owodwa ozothola isisu esicubile, esinobucayi ekhaya. Ngaphezu kwalokho, ukuvivinya umzimba kuzokusiza ukunciphisa ivolumu yesisu, futhi ungakwazi ukugcwalisa ukudla okuncane. Kusukela kulesi sihloko uzofunda ngo- "Vumela", kanye nendlela yokusebenzisa kahle lo msebenzi.
I-Exercise Vula ukuze unciphise isisu ne-waistline
Izinzuzo Nezinzuzo Zokugcoba Abesifazane
- Ukuzivocavoca okusebenzayo kugcina izitho zangaphakathi endaweni efanele. Lokhu kuvimbela ukugoqa kwabo (kufaka phakathi ukwehla kwemisipha yomzimba we-pelvic).
- Phakathi kwabagijimi, kukholelwa ukuthi imisipha eqeqeshiwe yomzimba yangasese inganciphisa ubuhlungu emhlane ongezansi, kusiza ukuqinisa umgogodla.
- Ukuvivinya umzimba njalo kukuvumela ukuba unciphise isisu. Kusukela manje, uzodla ukudla okuncane. Lokhu kuzokukusindisa ekudleni nokuzivimbela.
- Ukwelashwa kwe-oksijeni kuphumelela emakhazeni. Kwanele ukufaka isikhwama izikhathi eziningana ukuze 'uhlanze' ikhala.
- Ngenxa yokuthuthukisa ukujikeleza kwegazi ezingxenyeni zomzimba, ungakwazi ukuqeda ubuhlungu obukhulu bokuya esikhathini.
- Le nqubo ilungele abesifazane abahlela ukukhulelwa. Uzodinga izinyanga ezingu-6-7 ukulungisa umzimba wakho ngokukhula komntwana. Kubonakala ukuthi omama abazayo abenza umsebenzi womzimba, inqubo yokubeletha iyashesha. Ngaphezu kwalokho, i-"vacuum" inikeza ukusikhipha okujulile kwazo zonke izitho zangaphakathi, okubangela ukuphola okusheshayo ngemva kokuzalwa kwengane.
- Ukugcoba kuvumela abesifazane ababeletha ukuba bakhohlwe ngesilwane se-cellulite ne-flabby ezinhlangothini naseziswini. Futhi, le nqubo ithinta kahle ama-stretch mark (ziba lula futhi zingabonakali kangako).
- Umzila wendwangu wesikhumba uvumela ukufezekisa uhlobo olukhangayo kakhulu lomuntu wesifazane - "hourglass". Ngokumelene nokwaziswa okuhle ukugoqa, isifuba sizobonakala sikhulu, futhi izinyathelo zihle kakhulu. Lokhu kuyiqiniso ikakhulukazi kubanikazi be-so-called type boyish of figure kanye "nxande".
- Ukugcoba umshini kunomthelela omuhle esikhumbeni: u-acne rashes, ubude buba ngisho.
- Ngokuvamile kwenzeka ukuthi ubulili obuhle buzama ukucindezela, kanti isisu siyaqhubeka nokuqhuma. Lokhu kuyinkomba ye-diastase lapho owesifazane wesibili ebeletha khona. Ngakho-ke, omama abasha bayaphikisana nezindinganiso zendabuko ezinyangeni ezine zokuqala ezine-6 emva kokubeletha, ngoba kungenzeka ukuthi ukuphambanisa ngokungalungile imisipha yomshini wesisu.
- Abesifazane abaningi besaba ukupompa isisu, ngakho gwema ukwenza umzimba wokuzivocavoca. "I-Vacuum" ngumsebenzi omuhle wokuqinisa nokusebenza ngokujulile kwemisipha yomzimba ngaphandle kokuyikhulisa.
- "Vumela esiswini" kukuvumela ukuba ulahle amafutha avela, avule izitho zangaphakathi. Ngokuvamile, ukwedlulela ngokweqile kuyimbangela yezifo eziyingozi ze-cardiovascular and diabetes. Umphumela omubi kakhulu we-osteoporosis. Ososayensi bathole ukuthi ingozi yokuthuthukisa i-malaise kwabesifazane iphakeme kunaleyo yamadoda, futhi konke ngenxa yokuthi inani eliphelele lamanoni e-visceral emzimbeni wabesifazane lidlula i-10-15% evunyelwe.
Ukungafani
Kwezinye izimo, kungcono ukuthi ungagcini umshini:- nge-hernia engavamile (ukuvivinya umzimba kukhulisa ukucindezeleka kwangaphakathi kwesisu);
- izilonda zegciwane lokugaya;
- ama-neoplasms ezingxenyeni zesikhumba esincane;
- izifo zesistimu ye-genitourinary;
- Kuvinjelwe ukugcoba umshini ngesikhathi sokukhulelwa;
- ngokucophelela ukusebenzisa okudingekayo ukuphatha abesifazane ngemuva kwesigaba sokuyeka.
Inqubo yokwenza umsebenzi wokuphefumula "Vula"
- Amafayili omthwalo we-static ayelulekwa ukuba enze lo msebenzi endaweni ephezulu ngemuva. Kodwa abaqalayo "amaCats" yiyona engcono kakhulu. Kulokuhlukahluka ukuthi "ukuvota" kuboniswe ku-yoga. Hlala kuzo zonke ezine, gcina ikhanda lakho iqonde, bheka phambili.
Ikhambo Pose for Exercise Vacuum
- Thatha umoya ojulile ekhaleni lakho, uzama ukugcwalisa amaphaphu emoyeni ngangokunokwenzeka.
- Bese wenza isikhukhula esinamandla emlonyeni. Kulesi sigaba, kubalulekile ukubandakanya isisu, ukuzama ukusifihla ngaphansi kwezimbambo.
- Bamba lokhu okuthunyelwe kwimizuzwana engu-10-15. Abagijimi abanokuhlangenwe nakho bakwazi ukuphefumula lapho benza "ukugcoba" imizuzwana engu-30-60, kodwa abaqalayo kufanele baqale amancane. Isidalwa esingakalungi singadlubulunda, esithwala isizungu esinamandla noma ukulahlekelwa isikhathi esifushane sokuqaphela.
- Ukuzivocavoca "ukuphumula" kufanele kwenziwe kuphela esiswini esingenalutho.
- Ngaphambi kokuba umthwalo oqinile ungavimbeli ukuthumba isisu nesisu. Ngandlela-thile, abesifazane abaningi abajwayele ukugaya izinhlungu, bathi bayakhohlwa ngalesi senzakalo esingathandeki ngenxa yokuzivocavoca kwezimpawu zesisu somzimba nokuphefumula okujulile kokuphefumula. Ngemuva kokukhishwa kwamanzi kuvuselela amathumbu emathunjini emathunjini.
- Inombolo ephindaphindiwe yokuphindaphindiwe kwalokhu kusebenza izikhathi ezingu-3-10. Uma wenza ezinye izivivinyo ukuze usebenzise umshini wesisu, kulesi simo, "i-" vacuum "kufanele yenziwe ngemuva kokuyinkimbinkimbi enkulu. Lokhu kuzokusiza ukukhulula ukungezwani emisipha yomzimba futhi ululame ngokushesha ngemuva kokuzivocavoca.
- Ukuzivocavoca kubonakala kulula, kodwa uma wenza lokho, udinga ukugxila ngokugcwele emizwa yakho kanye nekhono elifanele. Uma uzizwa unobuthakathaka - yeka ukwenza "ukuphumula", ungaphazanyisi ngokukhipha igumbi.
- Esikhathini sokuqala kunconywa ukucisha umshini kabili ngosuku.
- Akuzona zonke i-neophyte ezikwazi ukugcina umoya wazo okokuqala. Uma kunzima ukuba wenze "u-vacuum", thatha ukuphefumula okuncane uma uqeda umsebenzi.