Imisebenzi zasemaphandleni ezimpundwini ukuba abafazi ejimini nasekhaya

Wonk 'ubani obandakanyeka kakhulu kwezemidlalo uyazi ukuba yonke imisebenzi kunokwenzeka azizahlulo engundoqo kunye ekwanti. Okokuqala kufuneka wazi ukuba yintoni umahluko phakathi kwezi ngongoma.

imisebenzi esisiseko

Ukusuka isihloko kucacile ukuba imisebenzi enjalo asisiseko, isiseko nayiphi Amazing. Zibandakanya zonke izihlunu zomzimba womntu, ke ngoko, kufuna umgudu omkhulu namandla yembaleki. Xa abantu wabeka usukelo ukwandisa ubunzima okanye ukwanda unyamezelo, imisebenzi esisiseko - kwinqanaba apho ufuna ukuqala. Umzekelo, squats - ukusebenzisa eqhelekileyo esisiseko, ngenxa leyo enokubandakanya izihlunu idolo, hip, ezinqeni.

ukuzilolonga angawodwa

Ukuba isiseko efunekayo ukuze ukunakha, ukwakha izihlunu, uqheliso ezisemagqagaleni abomeleze, uya kwenza isiqabu umzimba. Kucacile ukuba benza nayiphi na indawo ethile, umzekelo, eyahlukileyo imithambo kuba ngeempundu kunye izo-, njalo njalo. D. Kubalulekile ukuqonda ukuba enoba ufuna ukusebenza ngaphandle indawo enye, uqeqesho ayikwazi kusekelwe kwifomu enye umthambo. Naluphi na Umqeqeshi ofanelekileyo uza kukuxelela ukuba kusilungele ukudibanisa imisebenzi esisiseko kunye ekwanti. Ngokuqhelekileyo lo kubalwa ngolu hlobo lulandelayo: ngokuba zonke 2 Base - 1 ekwanti.

Njani na izihlunu gluteal?

Yonke intombazana amaphupho kokuba nomzimba omhle. Abantu abaninzi baye zokwenza umthambo kunye nenjongo ephambili - ukumpompa up ezinqeni. Alithandabuzeki elokuba, ezimpundu ezintle soloko khangela nomtsalane, kodwa ke kwenzeka ukuba umsebenzi fast ngokusebenzisa lo mmandla akuyi kusebenza. Ngelishwa, abasetyhini, ngokungafaniyo amadoda, le imisipha kunzima kakhulu ukuba alungiswe. Ngoko ke kufuneka sizame ngamandla.

Okokuqala kufuneka ukuqonda isakhiwo ezimpundu. Kukho elikhulu, aphakathi kunye nezihlunu gluteal ezincinane, kunye emibhaka. E bomzimba tone kuso unako kwakhona ngokukhawuleza. Kodwa nantsi ke umda iimpendulo kuphela maximus gluteus. Yiyo loo nto isifundo nokuzinxwema umthambo yayo kujolisa ezimpundu for girls.

Kukho iqela lemisebenzi esebenzayo ngokwenene. Kuyaphawuleka ukuba umntu inxaxheba kuzo zombini ekhaya kunye ejimini. Imisebenzi zasemaphandleni ezimpundwini, njengayo nayiphi na, niyenze, ukwandisa ngcembe umthwalo, ukuvumela ixesha lokuphumla phakathi iiseti.

imithambo bodwa kutsho ezimpundu ekhaya

Akusoloko kungenzeka ukuba uhambe uye zokwenza umthambo. Umntu ngaphandle babukela kwaye nje musani ungathanda umntu oyintanda, kude kakhulu ukusuka ekhaya. Enoba kwenzeka ntoni na, kwikhaya ukwenza ngeempundu ezintle kuyenzeka. Cinga imithambo kakhulu kakuhle waziwa kakuhle.

Mahi ezinyaweni

Ukuzilolonga ilula kakhulu, wonke umntu uyayazi loo nto. Oku uyakwazi ukwenza nayiphi na inkxaso okanye ngaphandle kwayo (elungileyo co-ordination). Ngasemva kufuneka ngqo, imilenze onke. Xa iinyawo maha ukhangele imfuneko ukutsala sock yaye ngaloo ndlela ukuzama olule ezinqeni. Ekuqaleni mahi abe phantsi, hayi eyoyikisayo. Eyona nto iphambili ukuzama wandisa kancane awo. Ngaba imisebenzi kufuneka ekhuthele kakhulu, malunga 15-20 ngamnye oojingi umlenze.

Esinye sazo uxabiso ngemizamo ezinyaweni - pendulum. Umgaqo ifana nqwa nale, kodwa imilenze akufuneki aye ngapha umva. Ukongeza ezimpundwini, kwakusekho kuya kubakho izihlunu inxaxheba emhlane kunye nentamo. Emva kwabo, endleleni, kufuneka ukubukela ngokusondeleyo, hayi unokukhawuleza, musa ukutsala kwicala elinye. Ukuzilolonga kuba inzima, ezama ukubamba unyawo kwi sikhundla yaphakamisa imizuzwana embalwa, uze emva koko uye emva indawo yokuqala.

engenwa

Ukuba sicinga imithambo zodwa esisiseko ngenxa ezimpundwini, hlala-ups, mhlawumbi othandwa kakhulu. Kukho iintlobo ezininzi zazo. Makhe sithethe yokuqala malunga ukuhlamba buso. Banokukwenza nayiphi na i-arhente weighting (s dumbbell ngeebhotile ezaliswe ngamanzi, okanye, umzekelo, kunye usana ezingalweni zakhe, njengoko ukhetho koomama abatsha). Imilenze babekwa ububanzi igxalaba, iya ndichopha, kwaye xa isitya uvikivwa ukuya kwinqanaba edolweni, bakhwela umva. Ngexesha lo msebenzi, unako phakamisa izandla zakho okanye uwagcine phambi kwakhe. Ngeyona ndlela inenzuzo enkulu, wenze wahlala-ups 15 isethi nganye.

squats Full lwenziwa kakhulu efanayo, kuphela iinyawo zibekwe ebanzi, amadolo khangela kumacala ahlukeneyo, hayi enye kwenye, yaye yena ukuhlamba nzulu. Umzimba ibheke kancinci phambili. Masithi imi emva uSihlalo yengqikelelo kufuneka uhlale phantsi. Ezinqeni kakhulu wabeka umva. Okumangalisayo kukuba, xa ehleli phantsi, uya kuba nako ukuhlala kwesi sikhundla imizuzwana embalwa.

Plie squats, wenza efana kakhulu, kuphela imilenze kongeza ngokubanzi, i iikawusi ezifuyelwa kumacala ahlukeneyo. Ungashiya iesile amadolo, ukulungisa ngokwabo kule ndawo, aze aye enyuka kancinci. Imisebenzi ekwanti anjalo ezimpundwini ziyasebenza kakhulu dumbbells.

ukuhlasela yanjalo

Lo msebenzi ogqibeleleyo ukuze lokufundiswa maximus gluteus. Made linyathelo elibheka phambili kunye squats, nandule ukubuya ke. Inyathelo umva kungenziwa khosi ukutshintsha imilenze. Kukho uhlobo olunye zokuhlaselwa - Bulgarian. Ngomlenze omnye, nto leyo eya kuba kuyo ngasemva, ibekwe kwiqonga ekhethekileyo (ekhaya, kakhulu, unako ukuza nayo into efanayo) kwaye wenze ezintle.

ibhulorho gluteal

umthambo olusebenzayo elula kakhulu. Kufuneka alale ngomqolo yakho, uwatwabulule iingalo zakho emacaleni enu, agobe amadolo zakho ze aphakamise isinqe kwaye sehlise umva phezulu kangangoko kunokwenzeka. Kufuneka kube lula ukuba olule izihlunu ezimpundu (kufuneka uzive intlungu ntshikilelo). Koko babuyele yokuqala. Phinda ezinqwenelekayo izihlandlo 10-15. Kubaluleke kakhulu xa friend hayi olahlwe emagxeni phantsi! Ukuba umsebenzi ubonakala lula, phezu osesiswini Unokuyifaka dumbbell.

Uqeqesho kwi gym

Imisebenzi zasemaphandleni ezimpundwini kwi umthambo ziya kunceda ukufezekisa ezi milo adingekayo kakhulu ngokukhawuleza. Uqeqesho kwi simulators negalelo sokonaba ngcono izihlunu. Masiqalise kunye efanayo zihleli-ups. apha kuphela kwiholo baza kuba nako ukwenza kunye Nge, okulawula kunye ngokuthe ngcembe ukwandisa ubunzima. Effective ukutsibela nge Nge emagxeni akho. Izincomo ukuhlaselwa Bulgarian nga kwenziwa esikhethekileyo inyathelo-eqongeni, kunye mahi - phezu kuyi olukhethekileyo weighting kuba iinyawo.

Ukuxutywa kunye ukuxuba imilenze

Ukusasaza imilenze zakhe, kugxininiswa umsebenzi gluteus medius kwezihlunu. Effect - imilo ahanjiswa ngakumbi. Le mithambo yenziwa ehleli mshini. Le kokusemva ngqo nabo bonke nentshukumo iinyawo zenziwa ngenxa yemizamo kwamathanga.

Esitulweni kwi lomnqweno yimfumba eqongeni

Kwimeko ezingachanekanga okanye nzima kakhulu into ebuhlungu yokusebenza umva, ngoko ke lumka! Xa kwindawo ahlala, ukukhetha umthwalo efunekayo wavelisa cinezela umlenze. Ungenza ngabanye nonke, ukuze uya kuba nempumelelo.

Bend nemilenze unbend

Ukulala esiswini wakhe nokuchophela kaloliwe okhethekileyo umlenze lift inspiratory, nikhuphe lishiyiwe. Ezinqeni izihlunu zinto nengxabano rhoqo.

Le mithambo zodwa nokungundoqo ezinqeni kwindawo yomthambo. Ukwenza nabo libambisene isiseko, unako ukufikelela kwiziphumo ezinqwenelekayo. Khumbula, nangona kunjalo, ukuba imilo ezimpundwini ixhomekeke yemfuza, uze utshintshe ngokupheleleyo kuya kuba akwenzeki. Kodwa ukwenza njalo iseti olulandelenayo thaca, ifomu echanekileyo Kusengenzeka.

Imisebenzi zasemaphandleni ezimpundwini ubulungeleyo bobabini abasetyhini kunye namadoda. Kodwa ukuba besini eyomeleleyo ungakwazi ukuhlawula ingqalelo kuzo ncam njengoko isiseko kunye namantombazana ukuhlawula asikwazi. Isiseko yoqeqesho naziphi yabafazi - yinto entsokothileyo, apho imisebenzi esisiseko kufeza kufezeke.