Indlela ukunciphisa esile? amacebiso aluncedo

Indlela ukunciphisa esile? Ukuze kufikelelwe kule njongo kucetyiswa ukuba aphumeze isakhiwo uqeqesho olulodwa. Le mithambo banyanzelwa ukuba basebenze izihlunu ngokunzima gluteal, empontshwa kunye hip. Ngenxa imithambo rhoqo intshi ziya kunyibilika kancinci. Yintoni ifakiwe complex?

imithambo kuqala

Indlela ukunciphisa iesile? Oyinto exercise ukuwushukuxa lo mba iya kuba squats. Kukho ezinye "ubuqili" kolu vavanyo. Kufuneka ukuba ibe ezibanzi nzulu kakhulu, kangangokuba ndiguqa ngamadolo akhe ukuya esinekona sasekunene - squats kwi engile enkulu iza kunika isiphumo esahlukileyo - ezimpundwini ziqala ukukhula ubukhulu. Buyela ebudeni kwaba bahleliyo-ups kufuneka zigcinwe ngqo, hayi etsala phambili. Ngethuba ukwehlisa umzimba phantsi ukwenza ukuphefumla nzulu, kwaye xa ephakamisa ukuba umntla up ukuphefumla ecothayo nzulu.

Ukunciphisa le-esile, kuya kufuneka ukuba enze nabameli ubuncinane 10 iseti nganye. Inani leendlela esikhethwe ngamnye, kodwa amaxesha ubuncinane ezimbini Amazing nganye.

ukuzilolonga yesibini

ukuba ukhathazeke indlela yokunciphisa esile? Yenza umthambo ezizodwa, ekubumbeni izihlunu gluteal. Kunzima kakhulu, kodwa iziphumo mihle! Guqa phantsi. Ukuthatha ingalo yakhe kunene wamvusa ngqo ukuya kwinqanaba esifubeni, isinqe ehlisa izinqe zenu phantsi ngasekhohlo. Bamba kwesi sikhundla okomzuzwana, balancing izandla zakhe, elungi- aze avuke ukuya kwindawo yokuqalisa. Emva koko phinda intshukumo efanayo kwelinye icala. imisipha Gluteal ngexesha umthambo olusebenzayo, kwakunye izihlunu esinqeni kunye namacala. Kwimeko kwamaphepha elide kwaye rhoqo ukusebenzisa of yokunciphisa ubungakanani ngeempundu, iza kusonjululwa ngokukhawuleza kakhulu. Yenza kophindo ezili-10 kwicala ngalinye. Ekuhambeni kwexesha, xa izihlunu aliqini, ungenza ukunyusa izinga lokuphindwa kweklasi kangangezihlandlo ezingama-20.

ukuzilolonga wesithathu

Ukusombulula le ngxaki, ukunciphisa indlela esile, ungasebenzisa i drive ngebhayisekile okanye ufake iindidi zoqeqesho ibhayisekile ibhayisekile umile. Libeke ifowuni indlela apho unako ukusebenza ixesha elide, imizuzu eli-10. Emva kwexesha elifutshane (30-60 seconds) abanye kufuneka ukuphinda lo msebenzi. Ukuba lo mshini kusetyenziswa ibhayisekile zesiqhelo, ndikhwele kulo ukuba ubuncinane isiqingatha seyure ngosuku. Ukuba kunokwenzeka, khetha lwengoma, apho kuya kufuneka uye ngaphezulu - yinto umthwalo amandla ezibalulekileyo kwaye elide apha kwendyebo ukuze inciphise inani zababingeleli.

Njenge mpathombi ezongezelelweyo, wandise ziyahamba, eza up - kungaba amahla na izinyuko phezulu endulini, kunye nabanye.

Sebenzisa le mithambo ukuzilolonga yakho yonke imihla kwaye aya emehlweni iziphumo - imiqulu ezongezelelweyo alinaluvelwano kuya "zinyibilika", yaye nani ziya ambiwa! A isiphumo zibaluleke ngokukhethekileyo aokusetyenziswa kunye zidityaniswe uqeqesho afakwe ukutya esezantsi-osidingayo. Yenza olinganise efanelekileyo yomzimba wakho lula and fun!