Izinkimbinkimbi zomzimba ezakhiwe nguye zizokusiza ukuba ugqoke izingubo zakho ezinhle kakhulu ngaphandle kokuhlazeka. Thatha lesi sibalo emuva kokujwayelekile emva kokubeletha kuzophumelela futhi wena!
U-Valerie uhlala eLos Angeles futhi ungumqeqeshi wezintandokazi eziningana, kuhlanganise nomlingisi uJennifer Garner kanye ne-supermodel Cindy Crawford. Uyazi kuqala ukuthi izinkanyezi zibuyele kanjani kumuntu omuhle. "Ukuze uqale, ukhohlwa ngakho konke owake wezwa mayelana nokubuyela esimweni sokubeletha kwamasonto amabili. Lokhu akukwenzeki, - kusho u-Valerie. - Le nqubo ithatha izinyanga ezimbalwa futhi idinga umzamo omkhulu. Kodwa akakuvuli nje kuphela isibalo esihle, kodwa futhi ukuphakama kwamandla, nenhlalakahle enhle, okudingeka kakhulu ukunakekela ingane. "
Ukuqala amakilasi kangcono nge-20-30-minute yokuqeqeshwa, ukushintsha i-cardio nokulayisha amandla. Ungabela isikhathi esifushane ngisho nezingane ezincane kakhulu. Ebala ngokuqashwa okuphakade kwabomama abasha, uValerie wathatha izivivinyo ezihlanganisa iqembu elikhulu lemisipha futhi livumele wonke umzimba ukuba usebenze ngesikhathi esifushane. Ngokungafani nokuqeqesha okuningi, lokhu kuyinkimbinkimbi akupheli, kodwa ngokuphambene nalokho, kubiza ngamandla. Ngemuva kwalokho, ngemuva kwamakilasi cishe ngeke uphumule, kodwa ukondla umntwana.
Ukunyakaza okubalwe ngezansi kungenziwa kanye ngezinsuku ezimbili, kuzosiza ukubuyisela emuva kokujwayelekile emva kokubeletha. Ochwepheshe bayelulekwa ukuba baqale amakilasi hhayi ngaphambi kwamasonto ayisithupha emva kokuzalwa okujwayelekile kanye nesishiyagalombili ngemuva kwesigaba sokugcina. Qinisekisa ukuthi uthintane nodokotela wakho kuqala!
Uzodinga
Ukuqedela isakhiwo esiyinkimbinkimbi, lungiselela ibhande lokumangalisa elithintekayo.
Ukufudumala
Hlela kahle imisipha yokuhamba nge-10-15-minute noma ukuhamba ngebhayisikili. Ungakwazi ukufudumala futhi ekhaya. Kungakapheli imizuzu eyi-10, yenza ukuhamba okubandakanya zonke izicubu zomzimba: ukujikeleza ngamahlombe nezandla, plie, ukuphakamisa amadolo, ukuguqula nokujika.
Inkimbinkimbi
Zama ukulandela inombolo enconyiwe yezindlela. Qala ngenye indlela yokuvivinya umzimba ngamunye. Uma uzwa amandla, engeza enye. Kancane kancane finyelela ezindleleni ezintathu. Ukuze usebenze ngokuphumelelayo ketshezi, faka umzimba wama-cardio. Kungaba ukuhamba okuhamba ngamaminithi angu-10 nomntwana esiteshini noma ukudansa nomntwana (ungayifaka phambi kwesikhwama esithwalayo). Isifundo ngasinye sandisa isikhathi senhliziyo ngemizuzu emihlanu, kancane kancane sifinyelele emaminithini amathathu.
I-Hitch
Gcwalisa iseshini ngokuzivocavoca okulula ukwelula i-trunk nokubuya emuva. Themba ngemuva kwakho bese udonsa idolo lakho esifubeni sakho. Bamba imizuzwana engu-30, bese ushintsha izinhlangothi.
Ukubuyiswa kwesisu
Yehla kuwo wonke ama-four, izibambo - ngokuqinile ngaphansi kwamahlombe. Sula imisipha yomzimba, gcina intamo emgqeni nomgogodla, emuva kuqondile. Philisa ngaphakathi ekhaleni lakho. Bese uphuma emlonyeni, udonsa inkaba ngaphakathi ngaphakathi nangaphezulu, ngemuva kusekhona. Yenza okuphindwe kabili.
Ukuzivocavoca kuqinisa imisipha yomzimba ejulile futhi ibuyele emuva.
Ibhuloho ngomlenze owodwa
Ulale emhlane wakho, amadolo aguqe, izinyawo phansi, izingalo zihanjiswe emzimbeni. Hlela futhi uphakamise unyawo lwakho lwesokunxele. Yibambe ngakwesokudla, inhale, futhi, lapho uphuma, uphakamise izinyathelo ukusuka phansi. Kanciphisa kancane izintambo phansi. Yenza izikhathi ezingu-12 ohlangothini ngalunye.
Ukuzivocavoca kuqinisa imisipha yezinkalo, izibhamu, isisu kanye nesiphansi.
Ukuhlaselwa kwebele
Namathisela ibhande le-absorber elimangazayo entweni emele endaweni ehlombe. Hamba emuva emuva entweni, uthathe umfutho wokumangaza esandleni ngasinye, izimbambo zigobile, imilenze ibhekene ne-shoulder width. Ngonyawo lwakho lwesokunxele uthathe isinyathelo phambili. Lungisa izingalo zakho uphakamise phambi kwakho ezingeni lehlombe, uhlunga imisipha yamahlombe nesifuba, izintende zezandla. Ukujikijela ama-elbows akho, buyela esimweni sokuqala. Yenza izikhathi ezingu-12.
Ukuzivocavoca kuqinisa imisipha yemilenze, izintambo, amahlombe nesifuba.
Izikwele ngokugwedla
Namathisela ibhande le-absorber elimangazayo entweni emele endaweni ehlombe. Bhekisisa into, uthathe isithwathwa sokuphazamiseka esandleni ngasinye. Amagundane agxile ububanzi ngaphandle, amadolo aphethwe kancane, amahlombe asakazehlukanisa futhi anciphisa. Bend izindwangu zakho - uma uhambisa ama-blades, kufanele uzizwe ukumelana kwe-tape. Bhonqa amadolo ngenkathi uqondisa izingalo zakho - emuva kwakho kuqondile, ikhanda lakho liphakanyisiwe. Imilenze eqondile, buyela esimweni sokuqala. Yenza okuphindwe kabili.
Ukuzivocavoca umzimba kuqinisa imisipha yemilenze, amathanga, izikhwebu, isisu, amahlombe kanye nangemuva.
Phonsa Deep nge show of hands
Sukuma, udonsela emasipha omzimba, imilenze ibanzi kunamahlombe, amahlombe ahoxise futhi ahlehlise. Ngonyawo lwakho lwesokunxele, thatha isinyathelo esikhulu phambili, uguqe ngamadolo ngakwesokudla. Phakamisa izandla zakho ngokuhambisana namahlombe akho, izintende zibheke phansi. Bamba ngalesi simo ngenye ye-exhale yokuphefumula. Bese ucindezela umlenze wangaphambili bese ubuyela esimweni sokuqala. Yenza ukuphindaphinda okuyisithupha ohlangothini ngalunye, ukushintsha imilenze.