Ngemuva kokuzivocavoca uyobe ulahlekelwe isisindo! Umsebenzi wokushisa we-Fat # 1

" Ngifuna kanjani i- hip encane kanye nembongolo eqinile. Futhi ususe leli fatha esiswini bese uqinisa izingalo zakho ... Kungani ngingakwazi ukulahla i-cellulite? ". Umsindo ujwayele? Singazicabange kangaki ngokushintsha izingxenye eziningana zesibalo, kepha ekugcineni sithola umshini ngaphansi kocingo lwamandla amazinyo noma imiphumela yenzalo? U-Allwomen uyazi ukuthi yini okudingayo! Ukuqeqeshwa okunamafutha okushisa okukhulu "Izenzo ze-TOP 8 zesitho socansi" zizoshintsha ngempela isithombe sakho ngokuphelele. Ake siqale? :)

Iphutha eliyingozi ukuthi iningi labantu abafuna ukunciphisa umzimba lilalele ingxenye eyodwa kuphela yomzimba. Isibonelo, ungathandi isisu "udinga ukuphoqa ngokushesha umshini," ngenxa yalokho sithola ama-cubes anamandla agcwele amafutha amahle. Icala lesibili: Nganquma ukupompa imbongolo, kodwa kunezinkinga nge-cellulite. Ngacindezela izinhlanzi eziqhakazile emzimbeni we-nutlets oqinile, futhi i-cellulite yahlala noma, nakakhulu, kwavela amanothi. "Ngabe ngiphuthaphi? Kungani ngingalahleki? Ezemidlalo akuzona ezami! :( "Ngisho nangokwakho, uma umgomo ukulahlekelwa isisindo, khona-ke udinga ukuzivocavoca okunamafutha. Ngaphandle kwabo, awukwazi ukuthola isibalo esiphezulu. Thatha njengendlela yokuxhuma futhi uhambe phambili ekusebenzeni umzimba odukisayo!

Izindlela ezinhle zokulahlekelwa isisindo ekhaya

1. iBörp - iBurpee

Ukuvivinya umzimba okunzima kakhulu futhi okuphumelelayo kuwo wonke umzimba. Isebenza kanjani:

• Cindezela
• Emuva
• Triceps
• Ngamahlombe
• Isifuba
• I-Caviar
• Izintambo
• Amathanga
• Umzimba wonke

Imishini ejwayelekile:

1. Isikhundla se-squat ngokugcizelelwa kahle. Khetha isikhundla esiphezulu kakhulu.
2. Siphinde sigijime sibe sesikhundleni sokucindezela.
3. Siphuma isikhathi esisodwa.
4. Senza i-leap njenge-toad - amadolo ngaphansi kwesifuba.
5. Siphakamisa phezulu.
6. Siphinda.

Zonke izenzo ziyizivivinyo eziyinkimbinkimbi. Yenza ngokuqhubekayo, ngaphandle kokuphambana phakathi kwe-push-up nokugxuma. Phinda izikhathi ezingu-10-20. Inqubo elula : yeqa ukunyakaza. Ngokushesha ngemva kokuqhaqhazela emuva, ukudonsa imilenze yakho esifubeni sakho bese uqhuma phezulu. Ngezikhathi ezingaphansi kwezingu-15.

2. Ukuzivocavoca Pike Push-UP Single Leg

Indlela enhle yokusebenza iqembu le-muscle deltoid. Ungesabi ukuthi udinga ukuziphoqa. Zama - kuyinto elula ngempela ukuzivocavoca! :)

Isebenza kanjani:

• I-deltoid muscle group
• Trapezium
• Emuva
• Izintambo

Imishini ejwayelekile:

1. Isikhundla se-yoga "inja ibheke phansi".
2. Siphakamisa umlenze owodwa ngangokunokwenzeka.
3. Cindezela ngomlenze wakho wakhuliswa izikhathi ezingu-10.
4. Sishintsha umlenze bese sicindezela ezinye izikhathi ezingu-10.

Inqubo elula : senza umsebenzi ngaphandle komlenze ophakanyisiwe, noma enye "esiyifake ngayo - yenza isithuthuthu ngonyawo emuva - ecindezelwe - ishintshe umlenze". Izikhathi ezingu-20.

3. Ukujula ku-half-squat nge-clap of hands Clap Jacks

Ukuzivocavoca okulula kwamafutha atshisayo kuwo wonke umzimba + we-cardio. Isebenza kanjani:

• Isandla kusuka emunwe kuya ehlombe
• Emuva
• Cindezela
• Izingibe
• Ubuso obuphakathi kwamathanga
• Umzimba wonke

Imishini ejwayelekile:

1. Samukela isikhundla se-T. Izandla ezinhlangothini kwelinye umugqa, imilenze ibanzi kancane kunamahlombe, izintende ziphakama phambili.
2. Senza ukotini phambi kwethu, sinciphisa ukuqhuma kwezinyawo ndawonye, ​​ukugoqa kancane emadolweni.
3. Sibuyela esimeni se-T.

Senza isiqiniseko sokuthi izandla zakho zihlale zihambisana nomugqa ofanayo - hhayi ezansi futhi hhayi ngaphezu kwamahlombe. Siphumelela izikhathi ezingu-25 ngesilinganiso esivamile futhi izikhathi ezingu-20 ngesikhathi esheshayo.

4. Ukungena ekuhlaselweni

Isisindo esinamandla kuwo wonke umzimba, imbongolo nemilenze. Ukubunjwa okubonakalayo kunikeziwe! Isebenza kanjani :

• Izintambo
• Amathanga
• I-Lower Press
• Yehlisa emuva
• Umzimba wonke

Imishini ejwayelekile:

• Isikhundla somlenze onomlenze wangemuva ogobile emadolweni.
• Sishintsha imilenze yethu endaweni yokuqala.

Qinisekisa ukuthi ugcine umlenze wangaphambili umlenze nodolo emazingeni angama-90 degrees. Ibhande akufanele lihambe ngaphesheya kwe-sock! Ngesikhathi sokufika, umlenze ongemuva uhlala ngokumelene nezwane. Ibhande alithinti phansi. Phinda izikhathi ezingu-15-20.

5. Ama-Squats anezandla eziphakanyisiwe

Ukweqa ngezigaba, okunzima ngezandla eziphakanyisiwe. Ngenxa yalokhu kusetshenziselwa, konke ngemuva kanye nezandla azibandakanyeki. Umthwalo owengeziwe emaqokweni nasezintweni.

Isebenza kanjani:

• Amathanga
• Izintambo
• I-passive: emuva, emahlombe, izandla, cindezela

Imishini ejwayelekile:

1. Isikhundla sokuma, izandla phezulu phezulu kwelayini elilodwa nekhanda.
2. Siyaqina.
3. Sibuyela futhi. n.

Phinda izikhathi ezingu-25.

6. Ukuhamba kwama-Clini ama-Wide

Ukuzivocavoca okuhlanganisiwe nomthwalo oqinile futhi osebenzayo. Usebenza kahle emhlane nasemilenzeni yakhe. Isebenza kanjani:

• Emuva
• Cindezela
• Izintambo
• Izingibe
• I-passive: i-deltoid muscle group

Imishini ejwayelekile:

1. Isikhundla sebha kuzingalo eziqondile.
2. Senza ilunga elihamba phambili ngakwesokunxele ukuze unyawo liseduze nesundu.
3. Sishintsha imilenze yethu ngokugxuma. Inyawo lokunene elibhekene nesandla esinene.

Kubalulekile ukungahambisani nomzimba futhi kufanele uthuthuke uma ushintsha imilenze. Gcina amahlombe akho aphumule, futhi kuphela i-trunk nemilenze isebenza. Phinda izikhathi ezingu-30.

7. Ivula ibha ngakwesandla esisodwa

Ukuzivocavoca komjikelezo wokugcina wokuthuthukiswa kwemisipha yesiqhwa nomsakazo. Isebenza kanjani:

• Phuma
• Cindezela ngokuqondile nangomugqa
• I-Passive: Amandla

Imishini ejwayelekile:

1. Isikhundla se-bar ngokugcizelela kwesinye isandla futhi sisakaze imilenze ebubanzi bamahlombe.
2. Senza ijika emgqeni ohlangothini ngakwesinye isandla, siguqa ngamadolo esifubeni.
3. Sibuyela esimweni sokuqala. Izikhathi ezingu-15.
4. Sishintsha isandla bese siphinda izikhathi ezingu-15 ngaphezulu.

Qinisekisa ukuthi usebenzise izicathulo zezemidlalo, noma izicathulo ezingenalutho ematheni okungewona okwephutha. Noma izicathulo ezingenalutho kwi-linoleum. Umlenze wokusekela akufanele ushaye!

8. Hamba njengebhola

Ukuzivocavoca kunciphisa ukucindezeleka kusuka emthonjeni. Ukuhluka kwe-hitch mini ngaphambi kokuphinda umjikelezo wokushisa kwamafutha okushisa. Isebenza kanjani:

• Sula imisipha yangemuva, intamo
• Ukulanda kunwetshiwe

Imishini ejwayelekile:

1. Sihlala phansi emaphethelweni wegubhu, sithwala imilenze yethu kithi futhi sigqoke ukukhanya kwethu ngezandla zethu.
2. Ingemuva iyindilinga, sibuyela emuva njengebhola.
3. Sibuyela esimweni sokuqala nge-jerk encane. Izandla aziqedi umlenze ophansi.

Seluleka ngaphambi kokuba kusetshenziswe isakhiwo esiyinkimbinkimbi ukwenza umsebenzi ngamunye ngokwehlukana, ukuze kungabi khona i-hitch esikhathini esizayo. Phinda umjikelezo wokuzivocavoca kusukela osukwini lokuqala ukuya kwesishiyagalombili kuya kwesishiyagalombili. Uma uqala, yenza imijikelezo emibili ukuphumula emaminithini amathathu. Inani lokuphindaphinda kufanele ligcwaliseke! Ukulahlekelwa isisindo, ukuzivocavoca nsuku zonke noma zonke izinsuku. I-Bonus igaxekile ividiyo yezivivinyo ezingu-15 zebongolo elimangalisayo ! Ingabe ufuna ezinye zalezi zivivinyo? Bhala kumibono!