Drill ucofe kwabasetyhini ekhaya ku ejimini

umfazi Modern yonke iminyaka khangela ngononophelo emva ngokwabo kwaye imeko yazo yenyama. Kuba kuyo, kubalulekile nje ukuba Sinokungaziva siphilile kwaye uzele amandla, kodwa qiniseka ukuba ukujonga abatsha kunye fresh, kunye nangaphezulu yomfazi, ingqalelo ngakumbi kuhle ukuba inkangeleko yayo yangaphandle.

Indlela ukuba abe ngumfazi ofanelekileyo?

Ekupheleleni ngokomzimba iimeko eziyimfuneko ezintsonkothileyo kuba yenye isisu engundoqo flat. Indlela ukufezekisa yaye, okona kubaluleke kakhulu, ugcine ubuhle lwelayini ezingcakacileyo kunye esinqeni ilastiki? Le mithambo kakhulu ngenxa yendimbane kubafazi ibonisa ukuba ukugqibelela kudwa nawuphi na umfazi, nokuba ithe kuba sisityebi abanalo yi Mother Nature.

Makhe intombazana kakhulu ngeenxa ezibanzi, ukususela ebuntwaneni, kodwa phupha nokwenzeka ukufikelela ezifanelekileyo. Asinto ayimfuneko njengoko ngaphambili ekwakucingwa ukuba ezingcakacileyo, zifanele lee Ipharamitha eqongeni, eyona nto ibalulekileyo - ukuphumeza nemvisiswano umlinganiselo ezi ntlobo zendalo. Ukusuka lo mbono ubonisa ekhaya cinezela lwabasetyhini, nokuba caseloads Omama benza inenekazi ogqibeleleyo.

Kitchen endaweni yokwenza umthambo

"Ngaba kunokwenzeka?" - angacela lowo ukholwayo ngokunyanisekileyo ukuba wayengenalo ixesha ukuba lityelele lommandla qete, kwaye ngoko ngeke nokuphupha ngayo iifom zazo zaziwa abangaqeqeshelwanga esinqeni sele shinyi. Nangona kunjalo, lo drill cofa kubafazi ubukhulu becala uthathe ingqalelo nkcukacha zobomi yayo: uxanduva ingxinano usapho, ukukhathalela abantwana. Akuyomfuneko ukuba ulabe ixesha esikhethekileyo umthambo, kodwa nje ukuze sizidibanise kwimisebenzi yakhe eqhelekileyo.

Umzekelo, umfazi ulungisa isidlo sangokuhlwa. Kodwa angafanele lonke ixesha kwi esitovini, likuxhoxhela le utywala. Ngaloo imizuzu eli-15-20 akhona phakathi yasekhaya, ungenza wenze umthambo enkulu ngenxa yendimbane kubafazi ekhaya.

Kufuneka wenze ntoni xa kuphekwe isidlo?

Uyakwazi ukwenza umthambo elula, emi phambi isitovu okanye ukuvuka esuka kwikhompyutha:

• Yima nkqo neminwe ucofe intloko, amadolo khaphu-, omnye umlenze ukubekela bucala kancinci ukuya kwicala;
• nsinya aguqe imilenze ulibele ukuba umntla ngelixa kokwenza counter-njengokujikeleza umntla esinqeni, ezama ukufikelela kwamadolo kwengalo malunga ngengqiniba yakhe;
• babuyele yokuqala uze uphinde intshukumo amaxesha 8 ngesantya kade;
• ke benze into enye ngokukhawuleza amaxesha 8;
• uzame kwakhona 8 amaxesha ngokucothayo yaye ngokukhawuleza 8;
• koko utshintshe indlela.

Isilumkiso! Bawurhuqa kwedolo, phefumlela phandle uzobe esiswini.

Le mithambo ngenxa yendimbane kubafazi ayifuni eninzi besemajukujukwini ukuyenza ngemini nangaliphi na ixesha. Bakha esinqeni ibhityile, aqhumisele ngamanqatha kwi esiswini. Faka enye elula eya kwenza izihlunu zakho esiswini ukuba kwimilo elungileyo, ukugcina inkangeleko yayo flat:

• Yima nkqo, amadolo ekhululekile, iinyawo kunye, unyawo lwasekunene irwece phantsi kunye toe, iingalo emacaleni enu;
• bucala unyawo lwasekunene umva, ukuqondisa zombini iingalo phambili, thatha umoya;
• tsala umlenze kwaye ingalo kwisikhundla ukuqala, zoba nesisu esomeleleyo wenze ingumphunga ngamandla;
• ukuba benze okufanayo, kodwa inspiratory umlenze kunye isandla ngesandla, aze abuyele yokuqala uze wenze isibotho belly ngamandla kwi siphefumla.

Yintoni eendaba kubaluleke ngakumbi?

Abo ekuqaleni nje ukujongana nayo, okwesihlandlo sokuqala bayaqonda ukuba umthambo ngenxa yendimbane kubafazi Nguwe kanye kakhulu ezahlukahlukeneyo. Benza ngamalungu ezahlukeneyo izihlunu, leyo zenze imilo isisu ngokugqibeleleyo tyaba. Ngoko ke, kukho uqeqesho ukuze imiqadi ephantsi izihlunu kunye imithambo ngenxa yendimbane ephezulu kwabasetyhini. Iingcali Siyaleza lokusasazwa umthwalo ngokulinganayo, kungenjalo akunakwenzeka ukuba kufikelelwe isiphumo ezinqwenelekayo. ifomu belly Flat inikeza onke amaqela izihlunu: eliphezulu, aphantsi kunye elibhalwe ngokumileyo. Ekusebenziseni yoqeqesho nganye yahlulwe ukuba zibe ngamaqela amathathu ekujoliswe.

Indlela ukwenza intshukumo?

Ngokuqhelekileyo, imisebenzi esiswini ukwenza indawo uvaleke, bafika kwakunye umthwalo ubuninzi izihlunu efunekayo ngexesha angasebenzi abanye. Enye imizuzu 15 eziza kufunyanwa kwishedyuli oxineneyo ekhaya: Kulula kakhulu ukuba kulala phantsi emethini phambi TV ukubukela yakho kuthotho owuthandayo esinokudibanisa ukufunda izihlunu esiswini. Le filimu uqale, kwaye uqhubeka kuqeqesho:

• cofa encinane umva neenyawo emgangathweni, bagobe imilenze yakho ngamadolo, izandla zakhe, babambelela ngasemva intloko yakhe, uphefumlela ngaphakathi;
• Umphunga lift amagxa bakwenze esiswini eliphezulu, uxinezeleke inxalenye yalo;
• 8-16-14 ziphinde zibuye;
• Yenza intshukumo efanayo nesantya ezahlukeneyo kwaye kukho ukulibaziseka kule ukunyuka imizuzwana embalwa.

ubuchule Efanelekileyo ngokuyala ephantsi umva icinezelwe phantsi size siphephe ukunqamka yayo ngexesha ekhwela buti. Esi sisifundo ezaziwa intshukumo ye kumaphephandaba eliphezulu. Ukwenza oko ngokusebenzisa imini, ungenza ngokukhawuleza ukufezekisa iziphumo ezibonakalayo.

Le mithambo kakhulu ngenxa yendimbane ephantsi

ab Lower kufuneka ukufunda ngenyameko. Ukwenza ukuzilawula ezi iinyanda kwezihlunu kuba umthambo ezizodwa ilula ngokwaneleyo, kodwa zifuna zinjalo zobugcisa. Nceda imiyalelo ividiyo mafikizolo okanye imisebenzi cinezela kwabasetyhini kwikhaya, iifoto apho anokufumaneka kwiimpapasho ezikhethekileyo. Ukuqeqesha ab asezantsi ufuna kubanjiswene namanye amasebe - le, eliphezulu izihlunu esiswini elibhalwe ngokumileyo. Ngokubanzi, bonke baye imizuzu eli-10-15, ungasoloko ufumana ukuba imisebenzi yemihla ngemihla.

Kusenokwenziwa yakudala eendaba ephantsi:

• kulala phantsi, cinezela ibihleli angaphantsi emva umgangatho kwaye hayi kwi esinekona sasekunene ulithathe ngalo lonke ukuzilolonga, umlenze lift phezulu, kodwa musa ukutsala, uze uphumle esifubeni. Iinyawo angagcinwa kumgama okanye emnqamlezweni;
• luphefumle uphume ukutsala izinqe zenu emgangathweni, kwaneso, iinyawo kuqala, kwangaxeshanye abenze ngamandla izihlunu esiswini emazantsi;
• ukwenza kancinci kuqala, ngoko ngesantya ngokukhawuleza;
• okungenani ukubethelela izakhono zokwandisa inani kophindo kunye neendlela.

Bonisani ngeenyawo nokuxuba ukunyusa:

• kwisigxina sinotyekelo ukutsala umlenze ngqo esifubeni, kwangaxeshanye ukutsala amagxa off phantsi kunye kasikrobana ukuyona ngezandla, zoba isisu, uwukhuphe;
• ukubuyela kwindawo ukuqalisa wenze okufanayo kunye namanye yonyawo;
• ukwenza yanjalo elilingene, ukutshintsha umoya kunye nokukhupha elele unyuko.

Movie - ekhaya umqeqeshi

Ukuba akukho xesha ukuya ejimini, kodwa ufuna ukuzwa ubumnandi uxinzeleko dystrophy usebenzisa mshini, uqheliso nge roller cofa ukuba abasetyhini banakho indawo kakuhle naye. Isondo uhlale khona, kwindawo ethile kufuphi esofeni, unako ukhwele, behleli phambi TV, yaye ngaloo ndlela abulale iintaka ezimbini ngelitye elinye: ukwenza luncedo, akuba ehlekise ngaye.

Kusenokwenziwa yakudala kumajelo eendaba nge ahambise kulula: kufuneka ukufumana ngamadolo akho, qinisa umva lakho, zoba isisu, ndikhwele kude kuwe ahambise iplagi umva, lo gama kugcinwe lo ukuma some. Noko ke, kwabasaqalayo akuyi kuba lula. Kodwa yokwanda intshukumo inqaba kwezihlunu kunokuba nzima sele: musa ukuthembela ngamadolo am, neenzwane. Ukongeza Lomsebenzi yakho yevidiyo iseti eqhelekileyo yomsebenzi esendimbaneni, awukwazi nje ukulayisha izihlunu ezintle ezinqwenelekayo, kodwa iyantluko ukusebenzisa lwesiqhelo ekhaya.

gym Luxury

Abo rhoqo tyelela gym, qinisekisa ukuba akukho umthwalo akukho indawo umatshini zemiyalelo. Ukuba umzimba sele beqhela imithwalo njengesiqhelo kwaye ufuna ukuziva umthambo uxhathiso ngakumbi abdominals kwindawo yokwenza umthambo ukuba abasetyhini babe Sportwoman onamava elinye inyathelo ekupheleleni.

Rock press kunye kwesitulo adjustable okanye obuqinileyo naabo ababathandayo kunye ubunzima nomthwalo adjustable Akukho nzima, ngenxa yokuba izixhobo ngokwalo sele enyanzela umsebenzisi ukubamba sikhundla oyifunayo. Enye into ekufuneka ukwandisa umthwalo ngokuthe ngcembe, ukuze ukuba izihlunu siqhelane kwaye ukumelana nokwanda. Imfuneko ephambili, njengoko kunye noqeqesho yesiqhelo: zingumphunga kufuneka kwenziwe ukunciphisa kwezihlunu. Uyilo ezikhethekileyo simulators ngenxa yendimbane , abasebenzisi ukulayisha isihlunu ezithile kuvale ngoxa abanye: yintoni akakwazi kuhlala ekhaya.

Ukuba izandla ukuba athathe dumbbell

Gym kuthatha ixesha, kwaye ukulayisha izihlunu kunye nezinye, le ndlela yakudala: ukwenza imithambo ngenxa yendimbane kunye dumbbells. Kuba namankazana, babe sisixhobo ezongezelelweyo okanye projectile ukuphucula iifom kwezihlunu. Ngaba ukoyika ukuba namatye kuya kubangela ukukhula ngokugqithisileyo mass kwezihlunu iingalo okanye imilenze. Akunakwenzeka kuba nje umzimba elithokazi imali encinane kakhulu testosterone, nto leyo amadoda unoxanduva nje ukuba ukukhululeka tuberosity yomzimba. Amabhinqa dumbbell ezifunekayo njengoko idosi ayimfuneko amandla yoqeqesho izihlunu, kuquka namajelo eendaba.

Lo msebenzi ilungileyo izihlunu elibhalwe ngokumileyo kunye nokusekwa esinqeni ubuncwane:

• thatha dumbbell esandleni sakho sokunene ukuya ku-8 kg kwaye wenze ukuthambeka osecaleni ukuya ekhohlo (dumbbell isebenza counterweight, ukwandisa ukuncitshiswa elibhalwe ngokumileyo ubunzima kwezihlunu);
• ukuphinda kwelinye icala, ngokutshintsha dumbbell.

Kunye ubuncinane izixhobo kunye neshedyuli exakekile, nawuphi na umfazi ungasoloko ufumana imizuzu embalwa ukwenza umthambo luncedo kwaye mnandi ngenxa yendimbane ekhaya.