Futhi nansi isimiso sezifundo:
1. Amandla namahlombe - uhlala phansi ubhekene nomunye bese ugoqa umlingani wakho okhalweni lwakho ngezinyawo zakho. Ngesandla esisodwa uhlala phansi, kanti omunye ubeka emuva. Wena kancane uncike emuva ... Yenza imisipha yehlombe ngaphambi kwesikhathi. Gcina izandla zakho ebhentshini eliphansi ngemuva. Ukugoba kancane kancane ngamadolo, izinyawo ziphumula phansi. Ukugoba ama-elbows, ukwehlisa izintambo ezincane ngangokunokwenzeka bese ubuyela esimweni sokuqala. Yenza ukuphindaphinda okungama-20.
2. Imisipha ye-Pectoral - Kufanele iqeqeshwe kahle, yenza uthando ngendlela ejwayelekile yokuguqa ngamadolo. Nguwe kuphela okudingayo ukuhambisa okuningi: bhonsa izingalo zakho, vula emuva. Kuyasiza kakhulu ukwenza izinyathelo eziyindilinga nge-pelvis. Njengokuqeqesha okungeziwe (hhayi okwehlulekayo) kwemisipha ye-pectoral, ukuqhuma okujwayelekile okuvela phansi kuzokwenza.
3. I-Abdominal Press - Hlala phansi etafuleni ukuze izintambo zisemaphethelweni, Futhi manje uthathe umlingani ngezandla bese uqala umsebenzi ngokuvumelana nalolu hlelo: ukuphazamiseka okuncane, bese uvuka kancane kancane ukumanga, futhi njengoba nje wehla kancane kancane. Kubalulekile ukuthi emuva komlingani uhlale eqondile. Uma kunzima kakhulu, sebenzisa kuqala. Ukulala emhlane wakho nokuguqa ngamadolo akho, uphakamise amahlombe akho ngaphandle kokuphakamisa ingxenye engezansi yomgogodla kusukela phansi. Bamba izandla zakho ngemuva kwekhanda lakho noma uwele ngesifuba sakho. Izindlela ezimbili zokunyakaza kwe-12-15.
4. Izintambo - Umlingani ulala engenamandla emhlane wakho, uphezulu. Okunye ukunyakaza okusheshayo okusheshayo kokujula okuhlukahlukene. Into eyinhloko ukukwenza lokhu ngezingqinamba eziphezulu zezinhlungwini ze-glutal. Kulabo abafuna ukuzenza kusengaphambili, sincoma lokhu okulandelayo. Ukuma kuzo zonke ezine, phakamisa umlenze ogobile ukuze ithanga lilandele phansi, bese wenza imizamo engu-10-15 yokuthola isithende sodla. 2 amasethi ezinyaweni ngasinye.
5. U-Hips - Bhekisana nomlingani wakho ukuze amehlo akho asezingeni elifanayo (sebenzisa ibhents uma kudingeka). Uma unamandla, vusa umlenze owodwa bese uhlala unyawo lwakho ehlombe. Indlela elula: ugoba uphakamise umlenze wakho ukuze idolo lakho lingaphansi kwengalo yakhe. Kulolu daba, le ndoda kuzodingeka ikubambe isithende. Umlingani ukhonta wena eduze kwekhanda. Inselele enkulu: uma wenza ukukhathala, kubalulekile ukugoba ngokushelelayo futhi ungagodli ngamadolo ngesikhathi esifanayo. Shintsha umlenze wakho. Njengokufudumala kokuqala, yenza umsebenzi olula futhi osebenza kahle. Hamba emuva emuva odongeni, gcina izinyawo zakho ndawonye. I-squat kancane kuze kube yilapho isiswini sihambisana phansi. Phinda izikhathi ezingu-5-10.
6. Imisipha yesikhumba nesiphambano - Isibonelo esihle kakhulu sezemidlalo nokudala kubantu abaziwa kakhulu. Ulale emhlane wakho, uphumule imilenze yakho emahlombe omlingani. Zama inqubo ukuze amadolo akho akhokhwe noma aqonde izinyawo amahlombe akho. Bese uphakamisa isikhumba. Ungakhohlwa ukwelula umgogodla kanye ne-tendon kusengaphambili ngosizo lwezinto ezilula ezithuthuka phambili ngemilenze eqondile endaweni ehlezi noma emile.
7. Imisipha ye-cross-coccygeal - Ukuze uyithole, zama ukuphazamisa inqubo yokuchama. Iqiniso lokuthi lokhu kunciphisa, futhi kukhona imisipha ye-pubic-coccygeal. Ukuthuthukiswa kwayo okuhle kusiza ukubeletha, futhi kuthuthukisa kakhulu izifiso kanye namathuba obulili. Ungakwazi ukuqeqesha lo muscle nganoma yisiphi isikhundla - kwanele ukungeza ukuphazamiseka kwesigqi ekuhambeni. Kodwa i-pose "owesifazane ophezulu" ibhekwa njengelungile. Kuthiwa ukuthi isibindi esiphezulu sezakhamuzi ze-harems kwakucatshangwa ukuthi senze inkosi yaso ijabule kule ndawo, ephethe ezandleni zombili ikhandlela elivuthayo. Okusho ukuthi, ukusika lesi simisi kuphela. Ngendlela, indlela yokuqinisa imisipha ye-lobno-coccygeal ibizwa ngokuthi yi-Kegel umzimba. Okuyinhloko kubo kulula: njalo ngangokunokwenzeka, yikhathaze futhi uphumule, inzuzo yabanye ngeke ibone noma yini.
8. Inhliziyo - Mhlawumbe isisindo esibaluleke kakhulu emzimbeni wethu. Ubulili obuvamile kuyisimo esihle sokuzivocavoca kwesimiso senhliziyo. Phakathi nenkathi enkulu yenjabulo enkulu, umfutho wegazi ungafinyelela ku-200/20 mmHg, ukushaywa kwe-pulse kufika ku-180 beats ngomzuzu, izinga lokuphefumula landa kathathu! I-metabolism ekhuthazayo, umzimba uqinisa izimpahla zayo, izitsha zokuqeqesha. Ukuze uzuze umphumela ofanayo ku-treadmill, kufanele ugijime okungenani amamitha ayizinkulungwane!
UMBUZO WABANTU BAKHO
Yiqiniso, asikukhuthazi ukuthi ulale ucansi ngendlela esichazile ngenhla. Lapho abahlakaniphile baseShayina babhala ngezindlela eziningi nge-colic. Yiqiniso, lezi zincomo zasiza abaningi, nakuba eChina baqhubeka behlanganyela "othandweni nje." Phela, noma yisiphi isondo, uma kumnandi, kuyasiza. Ososayensi sebevele bazimisela ngokwabo (futhi bonke abanye abazange bakungabaze) ukuthi impilo yocansi ejwayelekile ivuselela owesifazane futhi imenze ibe mnandi kakhulu.
Ukuvusa ngokocansi kukwandisa ukugeleza kwegazi futhi, ngokufanele, i-oxygen kuzo zonke izicubu zomzimba. Ngenxa yalokho - ukugqama okunempilo, izinwele ezimhlophe nezipikili ezinamandla. I-efanayo iyavuma futhi ithandane - ayikho into nje yokugcoba kanye ne-lymphatic drainage in ibhodlela elilodwa. I-lymph igubha ubuthi, inobuthi emzimbeni wethu, ivimbela ukwakheka kwe-cellulite. Lapho ijubane lokuhamba kwe-lymph emzimbeni liphakeme ngokwanele - azikho izinkinga. Uma i-lymph igxila, ubuthi buhlala emzimbeni, futhi ukubonakaliswa kokunweba ngesimo sephepha le-orange akugcini ukulinda.
Ngenxa ye-"hormone yenjabulo" - i-endorphin, eyenziwa ngesikhathi se-orgasm, uthando lwe-caresses ludedula ukucindezeleka. Futhi ngenxa yenye i-hormone - i-serotonin, ekhishwe ngokushesha ngemva kwalokho, silale kalula futhi sibone amaphupho amnandi. Umbuthano uvala. Unesondo, ujabule futhi uzenze kangcono. Yebo, nabanye bayakujabulela ukubhekana nalomfazi onamandla, onamandla onesikhumba obushelelezi nokugcoba okunempilo.
Ukuzivocavoca
Ngezindleko zamandla, ubulili bulingana nokusebenza kwamandla adonsela phansi. Ukuzibandakanya kuwo, ulahlekelwa ama-khalori angama-300 ngehora, nangesikhathi se-orgasm - amakholori angaphezu kuka-400. Izindaba ezinhle, uma ungacabangi ukuthi ubulili obuvamile abukho ngaphezu kwemizuzu engama-20, ne-orgasm - engaphansi kwamasekhondi angu-30. Ngakho uthola i-kcal 100 ehlukumezayo. Futhi kuhle, uma nsuku zonke. Okusho ukuthi, ukuze bahlale befomu, ukulala ngokobulili ngokusobala akukwanele. Kodwa ngubani othi lokhu kufanele kwenzeke kathathu ngesonto imizuzu engu-20 ngezikhundla ezimbili ezide kakhulu? Emva kwakho konke, uma uthatha izinto ngokungathí sina nangomphefumulo wakho, ubuhlobo bobulili buzobe bubeka esikhundleni sokuzivocavoca umzimba. Ibhonasi eyengeziwe, ukukhuluma ... Ungasho ngenjabulo eyitholakale enkambisweni, hhayi kuphela kuwe, kodwa nangomlingani wakho. Ngakho-ke, ake siqale ukuqeqesha. Imfuneko esemqoka: zonke izivivinyo ozidingayo ozenzele zona, futhi uvumele umlingani aphumule.