Beautiful ezinqeni imilenze: iziko home for abafazi

Beautiful ezinqeni liqiniswe - oku akusoloko isipho of Mother Nature. Ngokufuthi abanikazi le ubuhle kufuneka asebenze nzima phezu kwethu ukuba bazuze iziphumo. Alithandabuzeki elokuba, ejimini kunye nomqeqeshi kuya kuvumela iingcebiso ukuthenga ifomu Kwinkokheli ZakwaLizwi ngokukhawuleza, kodwa kuya alinde ixesha elide maxa kwizifundo ngendlela ekhaya. Ukwenza rhoqo imithambo ezimbalwa unako "ukwenza 'ezimpundu amahle imilenze sele ngenyanga edlulileyo.

Ukulungiselela iiklasi

Ukuba nzulu isigqibo kubathabathela kuye, kuqala kufuneka alungiselele engqondweni. Kulo mzekelo, i mood lungelo hayi wokugqibela. abafazi abaninzi kufuneka isivuseleli, umzekelo, iifoto ngabafazi ezemidlalo, isuti ukuhlamba entsha, iibhulukhwe ezimfutshane. Kuphela oko ke ndiya kwazi ukusebenza nzima ukufumana ezinqeni ezintle. Ngokumalunga yokulungiselela elibonakalayo, kuya kufuneka kakhulu bit: nezemidlalo omnandi zinabela, ubunzima okanye dumbbells, ukuba bar ukukhanya kunokwenzeka okanye nje entanyeni, ityali (ungakwazi ukuthatha ngengubo okanye ngengubo).

Iseti loqheliso ukuba ezimpundu

Zilungiselele engqondweni bexhobe nangezixhobo zemidlalo, baqale 'ukwenza "ezimpundwini amahle kakhulu ababhinqileyo. Kukho imisebenzi embalwa ezisisiseko, ukwenza oko, unako ukufikelela nemiphumo emihle. Enyanisweni, ukuba Classic. Kuye ngokuhamba kwexesha abaqeqeshi fitness abe ezininzi kubo ngoncedo lwezincedisi, ezifana step-amaqonga okanye fitball.

squats

umthambo ezisebenzayo nezinempumelelo ngaphezu squats, hayi kodwa yasungulwa. Ukuba ekuchopheni ngokuchanekileyo, wena ngokoqobo ngenyanga liya kuba ngeempundu ezintle. Photo demnstriruyut uphumezo oluchanekileyo ukuzilolonga. Yima nkqo, iinzwane zijonge phambili, iinyawo ebanzi kancinane ububanzi egxalabeni. Hlala phantsi uze uvuke ukuba kancinci kakuhle. squats Full Akuyomfuneko: sasibambezeleka imizuzwana embalwa kwindawo apho ukufana use emgangathweni. Oko kukuthi, ukususela ngaphandle kubonakala ukuba sithe sahlala phantsi esitulweni. Kutheni akukho enqwenelekayo ngokupheleleyo ezintle? Inyaniso kukuba xa usiya ephantsi phantsi, phantse emgangathweni, lo gluteus maximus kwezihlunu buyasikhulula isingxobo, yaye oku kufuneka nto esandleni kufuneka rhoqo eladlulayo. Ngexesha lo msebenzi, izandla phezu ibhanti akabekwa: kokuba kudluliselwa phambili, okanye stick zemithambo, wawabeka ezizibeni zamagxa. abafazi ezininzi eziqulunqwe ukuhlamba umzimba istampu okanye intonga (kweliso).

ukutsibela

Ukutsibela zikwanceda ukomeleza izihlunu ezimpundwini kunye nemilenze. Ngokwenza lo msebenzi, kungcono ukulawula wena esipilini. Kubalulekile ukuba mfushane ukwenzela ukuba idolo lithe tso imilenze baphikele ngama-90 kwaye angazishiyi phambili. Lo mgaqo yale umthambo ngokufanelekileyo elula: yimani nkqo, iinyawo zamagxa nobubanzi ngaphandle. Xa kunjalo, yenza inyathelo phambili, eguqa ngamadolo yakho (khumbula malunga 90 degrees), emva koko babuyele yokuqala. ukutsibela Ukwenza, ugcine izandla zakho phezu esinqeni, enye ukhetho - netshiki kunye dumbbells. Ukutsibela kungenziwa on-site, okanye umkhondo, oko kukuthi, ukuba abuyele kwindawo yayo yoqobo, nokuba abeke phambili. Unakho ukwenza i Lomsebenzi emacaleni kunye umva.

ukugxothwa

Lo msebenzi ngempumelelo. Nangona elula, ukuba yakha a ngeempundu ezintle, njengoko ekuvumela ukuba usebenze ngaphandle imisipha zinzulu. Ukuzilolonga lwenziwa lunee ezimbini: emi okanye elele.

Ziyavela bemi. Yima nkqo, wabeka iinyawo zakhe banzi ububanzi egxalabeni. Ugobe amadolo kancinci phambili, izandla zabo zisemanqeni yakhe. Ngoku tyhala isinqe phambili kwaye qinisa izinqe zenu kangangoko kunokwenzeka. Ke Ukuthanjiswa kwabo, egobile isinqe umva.

Ziyavela elele. Lala phantsi ngomqolo, imilenze bagoba emadolweni kwaye ngaphandle kancinane, iingalo ngapha umzimba. Ngoku tyhala isinqe phezulu, ngozipho ezinqeni. Bamba kwesi sikhundla imizuzwana eziliqela kunye ehla.

Senza le imbaxa kuyacetyiswa amaxesha 4-5 ngeveki, yaye kungekudala uza kubona iziphumo lokuqala: ezimpundu elastic ezintle kunye nemilenze.