Beautiful cindezela zesifazane - isihluthulelo ukuma lesifanele

Ubani owesifazane self-ukuhlonipha akusho dream mayelana kwesisu enhle eqolo. Asigcini nje ngokubheka ukubukeka yobuhle, sibonga abezindaba, ungathola ukuma okuhle futhi ngcono ukusebenza izitho zangaphakathi. Nokho, cindezela zabesifazane ngeke ubonakale uma kukhona fat kwamathumbu. Ngakho-ke, ngaphezu umsebenzi, qiniseka ulungise ekudleni kwakho.

cindezela Female kuhilela jikelele ukuqeqesha umzimba ukuze ukuqeqeshwa isisindo. Ngakho-ke, okokuqala kunakho konke, udinga ukuqala nge cardio (ukuhamba, ukugijima, ukudansa, okujikeleza ukubhukuda). Ngaphandle jikelele umsebenzi imisipha futhi ngcono kwegazi, izinto eziyingozi kuyoba okukhiphayo kusukela izicubu emzimbeni nomzimba uyogcwala umoya-mpilo. Ngakho, ngaphezu ukuqeqesha umzimba ukwakha imisipha enhle besisu, owesifazane bazokwazi ukukhulisa ithoni, ngcono isimo semizwa yakho futhi uthole vivacity.

umzimba besisu kwabesifazane kufanele baqale ukwenza ngokucophelela futhi uyaqaphela. Ngakho, ukuze bacecesheka ukuqala kuphela esiswini esingenalutho. Ukusebenzisa lokuqala kufanele kube umzimba gaphambi yokwelula imisipha. Breaks nokuphumula phakathi amasethi kufanele aqiniseke ukugwema uhlobo owengeziwe inhliziyo. yokucindezeleka okwandayo lufanele lwenteke kulamazinga lalandzelako kancane kancane, ngosizo dumbbells nezinye izimpahla. The best inketho umsebenzi - ukuqaliswa zabo ngaphansi kokuqondisa onguchwepheshe. Uma owesifazane ekhetha bahlanganyele ngokwayo namanje ekhaya, cindezela abesifazane kungcono ufake phambi kwesibuko, ukuqapha isimo kanye umzimba asisho ukukhiqiza uhlobo ezingadingekile emhlane wakho.

Obonisa for girls cindezela akahlukile kusukela umzimba for abesifazane abadala. Umehluko kuphela kungenzeka kuphela isibalo izindlela futhi ukuqeqeshwa ngegalelo.

Ngokuvamile, wonke eziyinkimbinkimbi yakhelwe izifundo ukugxila ngabanye imisipha esiswini, okuyinto zihlukaniswe eqondile etshekile, ngokuthi "engenhla" futhi "ephansi" cindezela. Nzima kakhulu akhawunti umfutho, njengoba behileleka le misipha empilweni yowesifazane abakhangayo banamathuba amancane.

Beautiful cindezela zesifazane ingatholakala ngokwenza izivivinyo static kanye ashukumisayo. umzimba Dynamic ahloselwe ukuqaliswa inqwaba izindlela bese beqhuba amakilasi kwimodi static sihlinzekela nokugcinwa imisipha inombolo encane izindlela.

isimo ukuqeqeshwa okuyisisekelo emali press - umsebenzi ozinzile. Loading elikhulu kakhulu sokwenza noma imuphi owesifazane - izifundo izikhathi ezimbili kuya ezine ngesonto nge emibili kuya kwemine amasethi.

Isibalo umzimba ukuqinisa imisipha besisu kangaka. Ukusebenzisa ashukumisayo zakudala siphakamisela umzimba usesimweni othambekele ngamadolo insaliwe. Lokhu kubizwa ngokuthi "ukusonta". Uma wenza lokhu, umthwalo oyinhloko ewela uMnyango rectus abdominis nemisebenzi psoas. Kubalulekile kakhulu ukuthi okhalweni ngesikhathi lesi sivivinyo ukucindezelwa ukuba phansi. Kunconywa ukuba enze 1-3 amasethi izikhathi 20-50.

Ngokulandela umsebenzi ephumelelayo for etshekile imisipha besisu kuyinto "twist idayagonali", okuhilela ezimazombe ukuze kusulwe ngendololwane kwesokunxele nomlenze wesokunene futhi indololwane kwesokudla - kwesokunxele. Lokhu kungenzeka ukuba afeze 3 kuya ku-20 nezikhathi izindlela.

Udinga ukwenza umsebenzi "kancane kabili ukusonta" ukuqinisa izimvu ezibuthaka, cindezela yasenhla nemithombo yasenzansi. Ukuqala isikhundla - sidindilize, imilenze bent at 45 degrees, izandla Kuphakathi emahlombe abo noma ngaphansi kwekhanda. Phakamisa kancane izingalo nemilenze kanyekanye maqondana nomunye ke kancane ukubuyela ukuqala isikhundla. Ngidinga ukwenza, njengoba umsebenzi odlule, ukuze 3 amasethi izikhathi ezingengaphansi kwezingama-25.

Ukuze wehlise okhalweni obumba cindezela aphansi ngokwanele umsebenzi ngempumelelo "ephakamisa imilenze". Yenza kalula ngokwanele: elele emhlane wakhe futhi ukubambana ngezandla at ezinhlangothini zenu, ukukhulisa imilenze yakho kuze kube degrees 90, bese kancane ephansi kwindawo kokuqala. Lo msebenzi ungenziwa umlenze ngamunye (10-20 rep), bese phakamisa imilenze yomibili ndawonye.

Ukuze kuqiniswe obliques esetshenziswa umsebenzi "ibhayisikili", eqoqa ride ngebhayisekili elele emhlane wakhe ngezandla zakhe ngemuva ekhanda lakhe. Yenza ngcono 3 amasethi izikhathi 40 ngamunye.

Kufanele singakhohlwa ukuthi yimuphi umsebenzi, kudingeka ulandele umoya wakho. I okhishwa ngamakhala ngaso sonke isikhathi kufanele kwenziwe imisipha.