Zonke izindawo zenkinga, izivivinyo zezinsikazi

Uma unenkinga yezinkinga emzimbeni wakho, ungasebenzisa lezi zivivinyo ezahlukene ukuze ubhekane nalezi zinkinga. Futhi, akudingekile ukuthi lezi zinkinga zivele empilweni yethu, akudingeki ukuthi sihileleke kwi-tshokoleti nokubhaka. Ake sizame ukubhekana nezinkinga zenkinga. Zonke izindawo zenkinga, ukuvivinya umzimba kwabesifazane okufundwe kule ncwadi.

Ukuma kwesisu
Wonke owesifazane unesifuba esihle kunendaba yokuziqhenya. Kodwa uma amabele akude aphelele, yazi ukuthi akusikho konke okulahlekile. Isisindo esikhethekile sokuzivocavoca esifubeni sizosiza ukugcina kufanelekile.

Ukuzivocavoca okukhethekile
1. Hlala uqonde noma uhlale phansi, thatha i-band elastic or expander futhi welula izandla phambili ezingeni lehlombe, ngenkathi uqondisa amahlombe akho nangemuva. Yelulela ezandleni zebhande elincanyeni noma ukuxosha, ngangokunokwenzeka siphakamisa izingalo zethu ezinhlangothini bese sihlala imizuzwana engu-10 endaweni eqondile, bese ubuyela kancane kancane izandla zethu esimweni sabo sokuqala. Sizokwenza izikhathi ezingu-15 noma ezingu-20.

Izenzo ezengeziwe
1. Siphuma esitokisini. Sizokwelula ngezandla ezelulekile nge-sofa, imilenze iqonde, amasokisi phansi, izintende zicacile ngaphansi kwamahlombe. Sikhothamela futhi siguqule izingalo zethu ukuze isifuba sithinte isofa. Ama-elbows awadalwa. Yenza izikhathi ezingu-15 noma ezingu-20

2. Silala phansi, imilenze iguqa ngamadolo futhi sizozinya izinyawo zethu phansi. Sizokwelula phambi kwethu ngezandla ngama-dumbbells. Kancane kancane siphakamisa izandla emaqenjini, asithinti phansi ngezandla futhi sizobe sesiba sekwephuzile isikhathi sesi-10 endaweni eqondile. Phakathi nokuhlulwa kwezandla, sibuka ukuthi umgogodla awugodli, kodwa ucindezela phansi. Phinda usebenzise izikhathi ezingu-20.

Izandla ezigcwele
Ugqoka izingubo ezingenamikhono, ungaphakamise izandla zakho phezulu, ngaphandle kwalokho isikhumba sakho esinamahloni, kusuka ehlangothini ukuya emgqeni, sizobonakala.

Ukuzivocavoca okukhethekile
1 . Sizovuka ngokuqondile noma sizohlala esihlalweni. Sithatha ezandleni zama-dumbbells anesisindo esingama-2 kuya ku-5 kilogram, ziphakamise ezandleni ezingaphezulu kwekhanda bese ugoba izintambo, kuyilapho sizobeka izikhonkwane ngemuva kwekhanda. Siphakamisela izandla zombili ngaphezu kwamakhanda ethu, siqondise izingalo zethu emaceleni. Uma kunzima ukubhekana nezimbumbulu ezimbili, khona-ke sizoyithatha eyodwa, futhi ngakho sizozithatha ngezandla ezimbili, khona-ke sizokwengeza umthwalo. Silandela ukuthi umhlane wawuqondile, ungangeni. Ungafaki izimbambo ezibanzi, zigcine zisondele ekhanda. Phinda ukuvivinya umzimba izikhathi 10 noma izikhathi ezingu-20, okwenza 2 noma 3 indlela.

Izenzo ezengeziwe
1. Vuka ngokuqondile, izinyawo zibeke ububanzi bamahlombe, izandla ezinama-dumbbell ukugoba okuncane emaceleni. Phakamisa izandla zakho ezinhlangothini, bese ubahlisela phansi, ungapheli izandla. Sizokwenza umsebenzi wesi-8 noma izikhathi ezingu-10.

Phakamisa ngqo, izingalo zihanjiswe ezingeni lehlombe. Sichaza imibuthano egcwele ngomzila owodwa ngomzuzu owodwa ngezandla eziqondile, bese sichaza imibuthano ngakolunye uhlangothi kolunye uhlangothi. Sizokwenza imibuthano engu-15 kusiqondiso ngasinye.

3. Themba esiswini sakho, faka izandla zakho ngezandla zakho ezikhungweni zomzimba. Gcina intamo ikhululekile, isisu bese ubuyela emuva. Kusukela kulesi sikhundla, phakamisa izandla zakho phezulu ngesivinini esisheshayo. Siqala ngokuphindaphinda izikhathi ezingu-10, futhi kancane kancane siletha ukuphindaphinda kuka-50.

Indawo ye-Blades - inkinga
I-strap ephansi ye-swimsuit igcizelela amanxeba amafutha ngaphansi kwamahlombe ehlombe, ngakho-ke awuthathi izithombe ezitokisini, kodwa ukhetha ukubuyela emuva emaleni.
Ukuzivocavoca okukhethekile
1. Ulale ngesisu sakho, singena ezandleni zezingqungquthela. Senza ama-dumbbells enesisindo kuzo zombili izinkomba zokujika, izikhathi ezingu-20 noma ezingu-25.

Izenzo ezengeziwe
1. Ulale ngesisu sakho, singena ezandleni zezingqungquthela. Sizosakaza izandla zethu ezinhlangothini, ziphakamise futhi zibabambe kule ndawo izikhathi ezingu-20 noma ezingu-25.

2. Ulale emhlane wakho. Amandla siwahlanza emaqenjini futhi siyancenga ukuthi sibheke izandla phansi. Yenza ingcindezi engu-25.

Isikhumba se-underarm problem
Awuthandi ukugqoka amateki kanye ne-corset, njengama-creases angasetshenziswa eduze kwe-underarms kuphela aphule ukubukeka konke.

Ukuzivocavoca okukhethekile
1. Beka izingalo zakho emaceleni phakathi kwesifuba, izintende kanye neminwe yakho phezulu. Sibeka izandla zethu phezu komunye nomunye, sibonakala sicindezela okuthile kubo. Imizuzwana embalwa yokucindezela ihlukile ngokuphumula. Siphinda okungenani izikhathi ezingu-30.

Izenzo ezengeziwe
1. Hlala ngemuva kwakho, uguqe ngamadolo akho, sizophumula phansi, uthathe izimbongolo ezandleni zakho uphakamise ngaphezu kwamahlombe akho. Izandla nomzimba zakha i-angle engakwesokudla, bese sisakaza izingalo zethu ezinhlangothini, ngesikhathi esifanayo siwagoba emaceleni. Ake sibuyele esimweni sokuqala. Siphinda izikhathi ezingu-15 noma ezingu-25.

2. Vuka uphakamise izinyawo zethu kunamahlombe, welula izingalo zethu phambili ngezingqungquthela. Ngenye indlela ugoba ehlangothini, ingalo eyodwa, bese kuthi enye. Sizophinda izikhathi ezingu-20 ngesandla ngasinye.

Indawo yezintambo - inkinga
Awudingi ibhande noma ibhande, angagcizelela kuphela ukungabi khona kwekhanda.

Ukuzivocavoca okukhethekile
1. Hlala uqonde, izinyawo zamaphethelo ububanzi ngaphandle, izingalo zibheke ezinhlangothini ezihambisana nendawo. Jikela ngakwesokudla, thatha isandla sakho sokunene emuva, uphendulele ngakwesokunxele sakho ngakwesokudla, thinta esifubeni. Amandla kumele alandele ekuqondeni komzimba. Sigcina emuva ngokuqondile, silungise izinyathelo. Sifeza ukuphakama okukhulu. Bese ujika ngakwesokunxele bese uthatha zombili izandla ngakwesobunxele. Sizokwenza izimpande ezingu-30 ohlangothini ngalunye.

Ukuzivocavoca okwengeziwe
1. Amanga, ugobe imilenze emadolweni, ubeke izinyawo phansi, izandla zibheke ezinhlangothini. Sinciphisa amadolo amabili ngakwesobunxele, bese uhudulela umzimba nesokunxele ngakwesokudla, bese ngokuphambene. Yenza ukunyakaza okungama-20 kusiqondiso ngasinye.

Indawo ye-Belly - inkinga
Uyokwaneliswa izingubo ezigqoke ngezinwele ezigqamile, nje kuphela abanye abakwazi ukufihla isisu sakho
Ukuzivocavoca okukhethekile
1. Lala phansi, ufake ngaphansi kwesigxobo sesundu ukuze ugcine umhlane wakho, imilenze iqonde. Phakamisa imilenze ngaphezu kwephansi ngama-40 noma ama-50 degrees bese uwahlisela phansi. Yenza izikhathi ezingu-20 noma ezingu-30.

Izenzo ezengeziwe
1. Sihlala emaphethelweni esihlalo, masicabangele isihlalo. Phakamisa kancane imilenze yethu eqondisiwe, sifinyelele engxenyeni efanele phakathi komzimba nemilenze. Sisebenza nomshini ophansi, ungaphenduli emuva. Sizokwehlisa imilenze yethu, sizokhipha ama-ascension angu-15.

Indawo ye-Boca - inkinga
Awugqoke iJeans neTekhthi elifushane, futhi phakathi kwabo akukho umugqa womzimba ongcolile, njengengaphezu kwebhantshi ungabona amafutha amaningi.
Ukuzivocavoca okukhethekile
1. Vuka ngokuqondile, ubeke izinyawo ebubanzi bamahlombe, asilahle izandla zethu ngama-dumbbells anesisindo esingama-2 kuya ku-5 kilograms eceleni kwesiqu. Sizokwenza umthambeko ohlangothini lwesokudla, ngesandla sokunene kusuka emidumbini sizokwehlisa phansi umlenze, siphakamise isandla sokunxele. Khona-ke sizobuyela esimweni sokuqala. Sizokwenza lo msebenzi ngendlela ehlukile. Sizokwenza amathafa angu-15 noma angu-25 ohlangothini ngalunye.

Izenzo ezengeziwe
Phakamisa ngqo, faka izinyawo zakho ububanzi bamahlombe akho. Amandla agqoke ibhande lakho noma akhuphukele ezingeni lamahlombe. Sithuthela amahlombe ngakwesokudla, sidonsela umzimba emva kwawo, sishiye izintambo zingenalutho, njengokungathi zinzima.

Ubuso obuphakathi kwamathanga
Ekushiseni, ugqoka izibani, kusukela ngaphakathi kwamathanga, imilenze izobukeka kabi emgodini, uzobona isikhumba esivulekile.

Ukuzivocavoca okukhethekile
1. Silala phansi, sizophakamisa imilenze eqondile. Sizosakaza imilenze yethu kancane ukuze sithole i-angle enzima phakathi kwabo. Sendlala esilingeni ngamasokisi, siphendule ngamadolo, ubambe kule ndawo ngamasekhondi angu-15.

2. Khona-ke sisakaza imilenze yethu ngakwesokudla bese sibamba kule ndawo imizuzwana engu-15. Ekugcineni, sidabula imilenze yethu ngokubanzi, ukuze amadolo ahlale eqondile, siyaqhubeka nokudonsa amasokisi ethu, futhi sihlale imizuzwana engu-15. Qhubeka nokuzivocavoca, kakade ngendlela elandelanayo, (i-angle acute ne-angle engakwesokudla) ngokubamba lesi sikhundla imizuzwana engu-15. Asiyeke imilenze yethu imizuzwana engu-15, phumula. Ake siqale ukusebenza kabusha.

Ngokuhamba kancane, ngokuya ngezinzwa, kuzoba ne-tension encane, ukuxhaphazeka kwemisipha, sizoletha isikhathi sokulibazisa ngomzuzu owodwa, inombolo yokuphindaphinda kuze kube izikhathi ezingu-10.

Ukuzivocavoca okwengeziwe
1. Hlala uqonde, imilenze ndawonye, ​​izandla zihlale ngemuva kwesihlalo noma zibeke ibhande. Phakamisa umlenze wesokunene ophakanyisiwe phezulu, ungawugobi noma uwunciphise. Masenze ama-20 ama-machhes. Bese uphinda lo msebenzi ngonyawo lwakho lwesokunxele.

Cellulite emaqenjini
Le ngubo izoba yinsindiso yakho, izofihla izintambo ze-cellulite.
Ukuzivocavoca okukhethekile
1. Amanga, imilenze iguqa ngamadolo, ubeke izinyawo phansi, izandla zibheke ezinhlangothini. Gwema izintambo. Khulisa iminyango kancane kancane, ungadabuli ikhanda kusuka phansi futhi ungaqedi amahlombe, ukugoba okuncane ehlane elingezansi. Ake sibuyele esimweni sokuqala, phumula izintambo. Siphinda izikhathi ezingu-15 noma ezingu-20.

Ukuzivocavoca okwengeziwe
1. Sihlala phansi phansi, sizothola ngakwesokunene, siboshwe emgqeni. Faka unyawo lwesokunxele, uphendule umlenze womlenze wokunene, khona-ke umlenze wesokudla uzoba ngaphansi komlenze wesokunxele ugobile emadolweni, ufake ugobe lwesokunxele ngakwesokunxele.

2. Phakamisa umlenze wokunene, u-40% wephansi, futhi ugobe kancane futhi ungawugodli, ubambe kule ndawo imizuzwana engu-10. Siyakwenza kuze kube yilapho sesizwa ukuhlukunyezwa emisipha. Khona-ke sizokwenza umsebenti wesigxathu sesokunxele, sincike ngakwesokunxele nangesinyawo sokunene.

Amadolo aphelele
Ugqoka ubude be-maxi ukuze kungabikho muntu obona amadolo akho amnyama amnyama
Ukuzivocavoca okukhethekile
1. Hlala uqonde, unyawo lwegceke ububanzi eceleni, uthathe izimbongolo ngesandla bese ucindezela emahlombe. Sizokwenza ukuhlaselwa kuka-15, ama-squats.

Izenzo ezengeziwe
1. Hlala uqonde, izinyawo zamaphethelo ububanzi, izandla phansi emzimbeni. Sizovuka emasokisi, khona-ke sizowela ezithende, sizohlala phansi kancane, sizokwelula izandla ukuthi singalokothi silahlekelwe. Khona-ke sizobuyela esimweni sokuqala futhi sihlale phansi kancane. Sizokwenza izikhathi ezingu-15 noma ezingu-25.

2. Masithathe isikhundla esihlezi esihlalweni, amadolo aguqa, izandla zihamba phambili. Kulesi sikhundla, sizohlala isikhathi eside, ngenxa yombono omuhle, sizobe sesimweni samaminithi angu-10 noma angu-15. Yenza umsebenzi wesi-2 noma izikhathi ezintathu ngosuku.

Ukwazi zonke izindawo zenkinga, futhi wenza izivivinyo, ungabhekana nalezi zinkinga. Kulaba besifazane, lokhu kuzoba umhlahlandlela omuhle wokubhekana nesibalo sakho bese ubuyisa emuva evamile.