Izindawo zenkinga yesibalo sabantu besifazane, okuyinto enzima kakhulu ukuyijwayela

Kubonakala sengathi ezemidlalo nokudla okulinganiselayo kuyindlela efanele emzimbeni omuhle. Kodwa izwe aliphelele. Ngabe enye indlela yokuchaza ukuthi indodakazi encane ehola indlela efanele yokuphila ayinaso sonke isikhathi esingenakulinganiswa? Futhi lokhu akunjalo neze. Futhi phakathi kwabangane bakho ngokuqinisekile kukhona nalabo abanakho konke okuhle ngomzimba, ngaphandle kweminye encane "kodwa."

Ngaphambi kokuba usebenzise izici ezimbalwa zesibalo sabantu besifazane, okuyinto ekuboneni kuqala akulula ukubhekana nayo. Thola ukuthi ungayisebenzisa kanjani ngokuhlakanipha futhi masinyane ukuze bangabe besakucasula.
Amadolo aphelele
Iningi lethu emzimbeni linendawo lapho amafutha athande ukuqoqa futhi ahlale khona kuze kube sekugcineni. Kulungile, imvelo ehlakaniphile idinga ukuba nesitoreji sokudla uma kwenzeka isiteleka esilula isikhathi eside. Futhi uma enquma ukuthi ikhekhe lokuqala lokuqala wayezobeka eceleni ngesimo se-stash esifubeni sakhe, bese ufunda ngokucophelela ukuthi ungamnciphisa kanjani lokhu okunakekelwa okungenakuqondakala.

Kulesi simo, i-cardio iyasiza. Khumbula ukuthi amafutha ashisa ngokushesha ekuzivocavoca kwe-aerobic, futhi ngesikhathi esisodwa kuzo zonke izizinda zomzimba: kungakhathaliseki ukuthi ngamadolo, emuva noma ahlambalaza amazinyane amabili. Ngakho khetha i-simulator ngendlela oyithandayo (i-treadmill, ibhayisikili, i-ellipse, i-stepper) futhi usebenzise izikhathi ezinhlanu ngesonto imizuzu engu-40-60. I-pulse ekahle yokuthola isisindo i-60-70% yezinga eliphezulu (umkhawulo ongaphezulu unqunywe ifomu (220-yobudala) x 0.7).

Ngaphambi kokuqeqeshwa okunjalo kudingekile ukwenza imisebenzi eminingana eyisisekelo ezinqeni nasezintweni (ama-squats, amaphaphu, ukubulala - njengendlela ongakhetha kuzo) ukusabalalisa umzimba nokusheshisa inqubo yokushisa amafutha. Thatha ama-dumbbell ngesisindo esincane (okuvame ukuxhomeke ezingeni lokulungiselela) futhi wenze izivivinyo ezintathu noma ezine ngezinqubo ezintathu noma ezine ngayinye (indlela eyodwa iphindaphinda izikhathi ezingu-15-20). Futhi-ke hamba uhambo oluya e-cardio.

Ngaphezu kwalokhu, kunconywa ukuthi uvakashele isazi njalo ngezikhathi zokulungisa ukucubungula kwendawo yenkinga: ngokuvamile amathanga asetshenziselwa ukusabalalisa ukugeleza kwe-lymph, kodwa isikhathi esiningi sisetshenziswa emadolweni ukuze aphule izicubu ezinamafutha lapho.

Ama-ankle avulekile
Iphutha yalokhu, okokuqala, yindawo yamathambo kanye nemigqa yehlangene ne-ankle. Maye, lesi sakhiwo asikwazi ukuguqulwa. Kodwa ungathuthukisa umsebenzi ovilaphayo wesistimu ye-lymphatic, ngenxa yokuthi kukhona ukuvuvukala, - enye imbangela evamile yezingqimba "ezinzima". Ngaphezu kwalokho, i-ankle ixhunyiwe ngokuqondile emithanjeni eminingi - futhi uyakwazi ngempela ukwakha ngentambo.

Qala ukusebenza ukuqinisa imisipha yonyawo, i-ankle kanye nomlenze ophansi, futhi usebenzise ngalokhu noma yimuphi umzuzu wamahhala, ukuzuza kwezinye izivivinyo kungenziwa ngokungenakuqonda kwabanye. Noma yini efika engqondweni yakho futhi ayibuyisi ubuhlungu izokwenza. Yenza izinyathelo eziyindilinga ngezinyawo zakho, usike futhi uthathe isisindo. Hamba emasokisi akho nasezithende zakho. Shanyisa phansi ezintweni ezincane futhi uwasuse ezindaweni ngezinyawo ngezinzwane zakho. U-Katay uyayeka, isibonelo, iphini evamile yokugubha. Konke lokhu akuqinisekisi nje kuphela futhi kuqinisa imisipha yamagqumeni nemilenze ephansi, kodwa futhi kuthuthukisa imithombo ye-lymphatic. Futhi ukhethe amakilasi empilo, umzimba we-ballet kanye ne-classical choreography emakilasini wokuzivocavoca nezikole zokudansa. Kukhona ukunakwa okukhulu okukhokhelwe ekuthuthukiseni imisipha yonyawo ne-shin futhi okuthiwa umlenze we-ballet wakhiwa - ngezinhlanzi ezinamandla ezithintekayo futhi ngaleyo ndlela aziqhubeki. Futhi ngendleleni, khumbula engqondweni - ngemuva kwesihluthulelo sezintuthwane zamathole, ama-ankle abukeka emuhle kakhulu.

Ukuma kwesisu
Labo abakulesi sihloko bazoqonda ukuthi akusilo ngobukhulu - ikakhulukazi njengoba kungekho amakhoradi enambithekeni nombala. Futhi mayelana nokuthi yini okufanele uyenze ngesifuba, uma esikhundleni sokuphangazela ngokuphangazelayo esibhakabhakeni esinezinkanyezi, ngokudabukisayo ixhomeke njengoba kungezona isizwe.

Lapha konke kulula kakhulu: ukuncelisa, ubudala, ukulahlekelwa isisindo esinamandla nokunakekelwa okungalungile kwalesi sigaba somzimba - futhi voila, ngaphandle kokusekelwa akukho ndawo.

Maye, izicubu ezinamahloni kukhona ukunikezwa okungenakuguqulwa. Kodwa-ke, ungaphakamisa imisipha yesifuba futhi (ungamangali) phezulu ngemuva. Ukuzivocavoca kangcono kwemisipha ye-pectoral yi-push-ups. Ingabe kunzima ukukhuphuka kusuka phansi? Qala ngodonga. Yenza okuphindaphindiwe kaningi ngangokunokwenzeka, izikhathi ezine kuya kwezihlanu ngesonto. Imisipha ekhulayo iyophakamisa izintombi zakho kancane, kodwa ungalindeli isimangaliso. Lokhu ngeke kube ngokwanele, ikakhulu uma amabele akho ekhulu ngokwanele. Ngakho-ke, faka ezenzweni zokuzivocavoca ezakha imisipha yangemuva, njengendlela yokukhetha - ukuba nezifiso, ukudonsa, ukuxuba. Ungesabi ukuguqula usayizi ongapheli: uma ungahlanganyeli ekwakheni umzimba okwesabekayo, akusongeli. Kodwa isikhumba esingenasiphelo emaphethelweni aphezulu esibelethweni siqiniswa kahle ngenxa yokunyuka kwemisipha yangemva futhi, ngokufanayo, kuzoqinisa isifundo sokuxoxa ngokuqinile.

Isikhumba ngokuvamile sidlala indima ebalulekile lapha. Yena - ibra yethu yemvelo, okumele inakekelwe. Uma kungekho okuphikisanayo, yenza ishaja ehlukile (udinga ukuqedela inqubo ngamanzi apholile), uhlanza futhi uphuthukise i-decollete nsuku zonke - futhi, ubona, isifuba siyophila.

I-Halifeh
Le nkathazo ivela ngenxa yokuthi ukugeleza kwe-lymph kuphazamiseka endaweni ye-hip futhi i-lymph ithwala imfucuza encane kunawe futhi ingathanda kakhulu. Ukudla okungalungile, imikhuba emibi, ukushisa, umsebenzi wokuhlala phansi - ohlelweni lwe-lymphism lokhu ngumthwalo omkhulu. Nakhu kudingekile ukuthi uqhubekele phansi kuzo zonke izindawo.

Ukuqeqeshwa kwesifunda kunconywa izikhathi ezine ngesonto. Yenza okulandelayo: yenza izivivinyo ezine zemilenze namathanga (ama-squats, izimpukane, amaphaphu ngezindlela ezihlukene, ukufa), enye ngemuva nangomunye wokucindezela, ukuphindaphinda okungu-12-15 ngamunye. Kunemibuthano emihlanu enjalo. Ekupheleni komunye kufanele kulandelwe imoto engama-20 ngomzuzu we-60-80% wezinga eliphezulu. Futhi lapha ucindezela noma ngemuva, mhlawumbe, uzothatha isithakazelo? Iqiniso liwukuthi ukuqeqeshwa okunjalo kuhlakaza ngokuphelele ukugeleza kwegazi kanye ne-lymph ukugeleza kuwo wonke umzimba futhi kwandise umzimba wakho - futhi yilokho okudingayo ukushayela i-slag enzondwayo futhi wenze iziqhwa ngisho.

Kulolu hlelo, ukuhlakulwa kwamagciwane okulwa ne-cellulite kwamathanga kufanelana ngokugcwele ukuqinisa umphumela emathangeni adipose. Futhi, ekugcineni, zama ukuthembela emanzini anosawoti, ama-preservatives kanye nokudla okusheshayo. Lokhu kuphazamisa i-cellulite, ebuye ishintshe izinkalo.

Ithanga langaphakathi elincane
Kule ndawo kukhona imisipha ye-adductor, engasebenzi njalo ngaso sonke isikhathi. Ngokuvamile, uma uqeqesha njengabo, isinyathelo sithathwa yi-quadriceps - sikhulu futhi sifaka ngokuzithandela emsebenzini, uma ukhathele futhi ungalandeli ukufaneleka kohlelo. Ngaphezu kwalokho, kule ndawo kukhona isikhumba esibucayi kakhulu, futhi i-turgor yayo iyancipha ngokukhula.

Ngenxa yokuqoqwa okukhulu kwama-lymph nodes kanye nokunethezeka kwe "ikhava", ukusikhipha nge-surface yangaphakathi kwethanga kufanele kube ngokucophelela - lithemba leli bhizinisi kuphela kochwepheshe. Wena ngokwakho ungenza i-hydromassage elula futhi, eqinisweni, igoqa, ngaphambi kwalokho isikhumba kufanele sihlanzwe kahle ngesikhafu.

Kunconywa ukuba wenze ama-squats amaningi kakhulu (okungukuthi i-pliès): uma ubeka imilenze yakho ngokubanzi kunamahlombe akho, uvula amasokisi akho ngendlela efanayo namadolo akho, bese uzama ukunciphisa isifuba sakho emgqeni wesithende, ngaphandle kokuguqula umzimba. Ngaphezu - ukuhlaselwa ezinhlangothini. Konke lokhu kuzoqinisa imisipha ye-adductor. Futhi ngisebenzisa ngokuvumelana nesimiso esichazwe esigabeni mayelana namadolo okukhukhumeza.