Imisebenzi eyiyo ukuze ezinqeni esele

ezinqeni ajikelezayo female figure umtsalane sexy yaye okumangalisayo iqhotyoshelwe emehlweni abanye. Ukuba ngemvelo akazange wakunika na isafobe enjalo kufutshane kusetyenziswe efanelekileyo kuya kunceda ukwandisa ezimpundu. Niyenze yonke imihla kwaye emva kwexesha elifutshane isaziso ukuba lempundu yakho iqala eziluncuthu ajikelezayo.

Yima ububanzi iinyawo zamagxa ngaphandle, isikhundla, izandla kume phambili. Uwukhuphe ngokucotha uqale ezibanzi. Xa izinqe zenu zicwangciswe ngaxeshanye kumphezulu umgangatho, yima, tsala coccyx emva kangangoko kunokwenzeka, qinisa umva yakho. Malunga 25 imizuzwana na kule ndawo. Emva koko, kunye inhalation, ngokucotha kuzityeneneza. Phinda lo msebenzi, kodwa ke isuntswana esintsonkothileyo. Xa uhlala phantsi ngokupheleleyo, musa ukuhlala kwindawo engatshintshiyo aze aqalise ukwenza iintshukumo emthonjeni. Ukuya phezulu - phantsi, uya kunika i umthwalo owongezelelweyo kwi glutes. Landela le "nzalo" imizuzwana-20 ubuncinane, ngoko ume kunye inhalation.

Cwangcisa imilenze ngokubanzi kangangoko kunokwenzeka, ukwandisa icala engaphakathi wonyawo phambili, izandla phezu esinqeni sikhundla. Njengoko siphefumla, agobe amadolo yakho ekuchopheni phantsi nzulu ukuvumela uqeqesho emzimbeni. Emva koko uthumele isinqe phambili kwaye qinisa izinqe zenu. Bamba kwemisipha ukuqina kwimizuzwana eyi-20. ukuma Inspiratory, ukuphumla imizuzwana 20. Qiniseka ukuba wenze umthambo ukuze ukunyusa ezimpundu amaxesha 2 ngaphezulu.

Fumana ngamadolo akho, iinzwane ukuphumla ngokuchasene emgangathweni, beka entendeni yesandla sakho phezu ibhanti lakho. Kwi siphefumla, ehlise neempundu zakho kufutshane kweentende zeenyawo zakhe, kodwa ngokupheleleyo musa ahlale phezu kwazo. post Inspiratory isinqe phambili kwaye uthathe indawo yokuqala. Yenza 10 - 20 kophindo. Unako kwakhona ukusebenzisa nzima kancinane ukuze ezinqeni esele: besenza ezintle, qala intshukumo entwasahlobo imizuzwana embalwa.

Walala phantsi, imilenze ukugoba, iinyawo ukuba amalungiselelo ububanzi-10 cm ukusuka komnye. Ngenxa inhalation, phakamisa isinqe phezulu kwaye qinisa izinqe zenu. Bamba imizuzwana-20, emva koko bazifinyeza ngokupheleleyo phantsi. Phinda amaxesha ubuncinane 15.

Iqala isikhundla iyafana. Kwi Tsalani uphakamise esinqeni. Shift ubunzima yakho unyawo ekhohlo, ukuqondisa umlenze sakho sokunene niphakamise. Kwisithuba nje umzuzu, enze isindululo springy, yandisa, ngoko ukhulisa isinqe. Uwukhuphe ngokupheleleyo amanga. Imisebenzi Phinda for ezinqeni esele, ngokusekelwe unyawo lwasekunene.

Phindisela ngaphaya isisu sakho, beka izandla zakho ecaleni umzimba. Kwi siphefumla, phakamisa umlenze wasekunene, ujongise toe ngokwayo. Bamba imizuzwana 25. Kwi Tsalani, umzantsi womlenze. Nika wena aphumle. Xa uphinda siphefumla, phakamisa omnye umlenze indimi yokuma njengoko imizuzwana 25.

Fumana ngamadolo zakho, uhle phezu yengalo. Thatha nayiphi umlenze umva, goba ngexesha elifanayo idolo lakhe. Kwi Tsalani, phakamisa umlenze phezulu, uwukhuphe kwaye zinokuwehlisa phantsi. Yenza 2 iiseti koboniso lwe-25. Yenza lo msebenzi kwelinye ezinqeni.

Uqeqesho izihlunu gluteal, kwakunye nawuphi na umthwalo igunya kufuneka iphele ezintsonkothileyo elula.

Hlala imilenze Qinisa ngokupheleleyo, tsala i iikawusi. Xa umoya baphakamise izandla zakho. Kwi siphefumla, zithambekele umzimba ukuya emilenzeni. Beka neentende phezu unyawo okanye asezantsi umlenze, yalatha ityesi esinqeni. Bamba for umzuzu 1. Ngomhla Tsalani kuzityeneneza ngokucotha.

Lala phantsi, iingalo zakho njengokuba ufuna. Nge zingumphunga Wayitsala umlenze wasekunene kwi entlanganweni idolo, kunye umpefumlo rewound edolweni yomlenze lasekhohlo kwaye zama ukufikelela kuwo emgangathweni. Kwangaxeshanye, musa ukukhulula amagxa onamandla emgangathweni. Ulele kule ndawo ngenxa ngcaciso 1. Xa zingumphunga ukuba untwist esinqeni ulale phantsi emgangathweni ngokupheleleyo. Yenza yade ukuya ezinqeni ekhohlo.

Ezi umzimba ngenxa ezimpundwini, ungaquka ezenzweni kusasa okanye ukubaleka njengokuba umthwalo igunya elizimeleyo.