Imilenze enhle neyindlala iyinto ebaluleke kakhulu kunoma yimuphi umuntu wesifazane. Isikhalo sabo sisebenza nganoma yisiphi isikhathi - hhayi kuphela ehlobo, lapho sigqoka iziketi, sigqoka kanye nama-sarafans, kodwa futhi ebusika, lapho kusetshenziselwa i-jeans eqinile. Izindebe ezinhle ziwumphumela wokudla okunempilo nokuzivocavoca.
Ngokuphathelene nokudla okunomsoco, thatha ngokwakho ngemithetho embalwa - udle ngesikhathi esinqunyiwe, udle kancane, uhlafune kahle futhi ungadli ebusuku. Ukuzivocavoca umzimba sinekhethelo elikhulu - amachibi okubhukuda, amahholo okuzivocavoca, yoga njalonjalo. Uma ungenakukwazi ukuthola isikhathi salokhu konke ukuphikisana kwansuku zonke, indlela yokuphuma iyindlela yokuzivocavoca ekhaya. Abathathi isikhathi esiningi, futhi uma wenza njalo, ungahlala uhlala njalo. Yiqiniso, indlela eya emaqhenqeni amancane futhi ahlakaniphile akulula, kepha ukubekezela nokubekezela kuzokuholela emgomweni oyifunayo. Sikunikeza ubunzima bokuzivocavoca okulula kepha okuphumelelayo okuzokusiza ukukhombisa ubuhle bezinyawo zakho.
Ukufudumala.
Ngakho-ke, ngaphambi kokuba uqale ukuzivocavoca kwamathanga amahle, udinga ukwenza okufudumele. Udinga ukufudumala imisipha yakho ngendlela efanele ukuze ugweme ukulimala. Hamba ngomlenze owodwa, bese kuba ngowesibili nangesibili. Uma kukhona intambo yokudlula - sebenzisa. Bese ukhuphukela ezinzwaneni zakho bese uya phansi. Yenza lokhu kancane izikhathi 10-15. Ngemuva kwalokho, beka phansi bese wenza umsebenzi "ngebhayisikili" (bhonqa ngamadolo bese uwahlaneka njengokungathi uhamba ngebhayisikili). Ungagqiba ukuqeqeshwa ngama-squats. Manje iya ezivivinyweni.
Ukuzivocavoca izinkalo.
Ukuzivocavoca 1.
Lokhu kuyisivivinyo sokuqeqesha phambili kwamathanga. Sukuma uqonde, imilenze yakho ihlukaniswe, izinzwane zakho zijika nge-angi-45 degrees. Amandla adonsela phambili. Ngenhla eqondakalayo kancane kancane igoba phansi, ukuguqa ngamadolo ukuze phansi kwamathanga afane phansi. Bese uvuka kancane. Yenza lo msebenzi izikhathi ezingu-10. Uma kunzima kakhulu-bamba izandla ngokusekelwa. Njengoba izithamela zakho zikhula ngamandla, ziphoqelele ukuzivocavoca - ngenkathi ezansi, gxuma imilenze yakho, wenze amadolo angu-10 asheshayo namancane aqondise phansi. Bese uyeka bese uzama ukubamba umzimba kule ndawo ngamasekhondi angu-10. Buyela esimweni sokuqala.
Ukunciphisa umzimba. Ekupheleni kokuzivocavoca ngalunye, udinga ukwenza umzimba owehlisiwe ukuze unciphise ukuhlukunyezwa emisipha. Beka isandla sakho phezu kwezinyawo, ugobe umlenze, ubambe ingalo ngemuva bese udonsa isithende emthonjeni. Ukubala kuya ku-10, bamba lesi sikhundla. Ungathinti isithende emasothini, futhi ungaphenduli emuva. Ngemva kwesikhashana, ume phezu kwe-tiptoe bese welule isandla sakho phambili. Bamba imizuzwana engu-3 kule ndawo.
Ukuzivocavoca 2.
Lokhu kuhloswe ukuqeqesha indawo yangaphandle ye-hipal yangaphandle (yangaphandle). Abaqalayo kudingeka benze amasethi amabili e-reps angu-15, aqeqeshwe - amasethi angu-4 e-reps angu-20.
Yima odongeni futhi uncike kuwo ngezandla zakho. Khulisa kancane umlenze ohlangothini bese uhla, imilenze yomabili iguqa ngamadolo. Bese wenza okufanayo ngomunye umlenze. Kukhona okunzima kakhulu okuhlukile - ukuphakamisa umlenze oqondile.
Ukunciphisa umzimba. Hlala emagqabeni. Thatha unyawo olulodwa ngezandla zombili bese ulidonsa ekhanda. Bamba lesi sikhundla imizuzwana engu-10. Yenza okufanayo ngomunye umlenze. Ukhetho lwesibili. Lala ngemuva kwakho bese ugoba umlenze wakho wokunene, bese ubeka isandla sakho sokunene phansi. Ngesandla sakho sobunxele, thatha idolo elifanele futhi ngokucophelela ulidonsa ngakwesobunxele ngangokunokwenzeka. Gcina amahlombe akho phansi. Bamba lesi sikhundla ngamasekhondi angu-15-20 bese ubuyela esimweni sokuqala. Yenza lo msebenzi ngomlenze owodwa.
Ukuzivocavoca 3.
Lokhu kuqeqeshwa kuqeqesha ngaphakathi kwethanga. Abaqalayo bangenza amaqoqo amabili e-reps angu-15, futhi abaqeqeshwe - amasethi angu-4 ephindaphindiwe angu-20.
Ukulala emhlane wakho, bhonqa amadolo akho. Hlukanisa ukwehlukana ngangokunokwenzeka, ucindezele phansi. Beka phakathi kwenyakatho ibhola noma umcamelo oqinile. Manje vele uhambise izinyawo zakho enkabeni. Ukucubungula umshini wesisu bese ucindezela i-pelvis phansi, kancane kancane uguqe amadolo akho, ucindezela imisipha yomnyango wangaphakathi wethanga.
Ukunciphisa umzimba. Hlala phansi, ujoyine izinyawo bese uguqa ngamadolo akho phansi. Hlala kule ndawo ngamasekhondi ambalwa. Ukhetho lwesibili. Sukuma, amadolo aguqe kancane. Philisa ngokukhululekile. Beka inyawo lakho lesokunxele phambili ngezinyosi zakho, izandla esandleni sakho sokunene. Gcina kancane kancane, futhi uthathe amahlombe akho emuva. Hlalani kule ndawo ngamasekhondi angu-15-20, bese uphinda ngapha nangapha. Futhi ukhetho lwesithathu - ume, imilenze ibanzi ngokubanzi. Bhonja umlenze wesobunxele emadolweni, udlulisele isisindo kuwo. Beka unyawo lwakho lokunene esithendeni, uthathe uzwane. Gcina imhlane yakho iqondile, izikhwebu emuva, umzimba uqhubekela phambili futhi unamathele esifubeni sakho. Bamba isikhundla samasekhondi angu-15-20, bese uphinda ngenye indlela.
Ukuzivocavoca 4.
Lokhu kuhloswe kungenxa ye-posterior surface yamathanga kanye nemisipha yamasosha. Qinisekisa ukuthi imisipha osebenzayo iyingxabano.
Themba esiswini sakho, cindezela izinyane lakho phansi. Beka izandla zakho eceleni, izintende phansi. Hlula kude imilenze yakho, uwaphule phansi, amadolo aguqe kancane. Manje, ngokunyakaza okuncane okuvela esikhwameni, fakaza imilenze yakho ngokubanzi futhi ububanzi baze bayeke. Yeka imizuzwana embalwa, bese ubuyela esimweni sokuqala. Khumula. Khumula futhi wenze umsebenzi owenziwe izikhathi ezimbalwa.
Ukunciphisa umzimba. Lala phansi ngakwesokunxele sakho, phonsa isandla sakho sokunxele phambili bese uhlehlisa ikhanda kuso. Philisa ngokukhululekile. Gwema umlenze womlenze wesokudla ogobile bese uphonsa kancane umlenze uye emthonjeni. Khipha izinyathelo zakho kancane bese uzixhuma. Ungaphenduli. Bamba i-pose imizuzwana embalwa bese uyazama futhi. Kanjalo okufanayo ngakolunye uhlangothi.
Emva kweseshini yokuqala ungazwa ubuhlungu emisipha. Ungakhathazeki, lokhu yisibonakaliso esihle, okusho ukuthi imisipha yakho isebenze kahle kakhulu. Yiya emgomweni wakho, ungavali umgwaqo, futhi imilenze yakho emincane kanye namathanga aqinile ngeke ashiye noma ubani ongenandaba. Ukuzivocavoca kwamathanga amahle kuzokusiza! Yiba mnandi!