Indlela zivuleka a esiswini cindezela neminye? Amathiphu abesilisa nabesifazane

It siyasetshenziswa njengamanje eziningi izindlela kanye nobuchwepheshe yokulwa nokukhuluphala, ikakhulukazi lapho esiswini, kwamathanga. Lena ukudla okunhlobonhlobo, kanye amaphilisi. Futhi sizobe ukukhuluma kanjani ukulanda cindezela ukuze isisu neminye. Yeka ukuthi kungcono ukwenza, ukuze sibe abafundisi abaphumelela kwesisindo?

Kanjani ukuba kuzamazame cindezela

Lapho ubuka ngokwami esibukweni, ubona ukuthi (kufanele okhalweni selilonke kwabesifazane engaphansi kuka-90 cm, amadoda - 100 cm), kukhona okungahambi kahle lesi sibalo, futhi lokhu kuqinisekiswa isentimitha tape, kubalulekile ukuba ningabi nje kuphela lungadambisa anelise izidingo zawo ekudleni, kodwa futhi ukuba bahlanganyele ngokwenyama. Susa amafutha esiswini, kunyakaze izindaba - enye indlela yokuxazulula le nkinga.

Lapha, njengoba kwezinye izinto, kubaluleke kakhulu indlela efanele. Lokhu kusho ukuthi kumele izifundo kuhlelwe ngendlela yokuthi abazi balimaze. Ngakho-ke kubhekwa yemvelo, uma ekuqaleni kwesifundo, enza umsebenzi ngamunye, wena phinde it izikhathi 5-7. Njengoba isibalo imisipha ngentuthuko ezinikezwa ezinjalo kumele kwenyuke. Ngesikhathi esifanayo for umsebenzi ngamunye kunconywa ukwenza 3 amasethi.

Shaking cindezela, kufanele ufunde ukuzwa ukucindezeleka ezenzeka imisipha besisu, ngoba kuthinta indlela enze ukunyakaza qualitative, futhi ngokushesha nje lapho ufika elamukelekile.

Ukulanda cindezela neminye isisu ekhaya

Njengoba wakwazi ukubhekana kangcono nale amayintshi extra okhalweni akulula, futhi amaphilisi okunciphisa umzimba ngeke ukunikeza yi ephelele, kuba nesidingo ukuze rock cindezela ukuze isisu neminye. Lokhu kukuvumela ukuba ngokushesha futhi kalula kuvelwe imisipha besisu futhi uthole isesimweni ngokomzimba ephelele.

Uma nethuba bahlanganyele isikhungo imfanelo muhle kakhulu, kodwa ukuze abe kwesisu enhle futhi bakwazi ukubhekana nokuhlupheka kungaba ekhaya. Uma uqeqesha kanzima ukufeza izinkinga ningabeki isikhubekiso phambi ngesineke, umphumela uba isiqiniseko ukujabulisa.

ukusebenza izivivinyo cindezela kufanele iqale ngemva umzimba isivele sekuqala ukufudumala. Kuba plastic ngaphezulu, futhi amakilasi ngeke kuholele ekulimaleni.

Ngakho-ke, kudingeka siqale ukwenza Amazing omuhle. Kuyadingeka ukuba welulele imisipha nge emithambekeni ezijulile, komzimba, ukubhakuzisa ezingalweni zakhe futhi imilenze. Uma ukushisa komzimba chitha, ungakwazi uqhubekele izivivinyo eziyisisekelo.

Isici esibaluleke kakhulu ukusebenza kwabo ukuphefumula bushelelezi futhi zilungile. Lapho voltage umzimba kuyadingeka ukuba sikwazi ukuphefumula, uphumule - exhale.

Baxoxelane nsukuzonke, ungakwazi ngempela ukunikeza impumelelo kulindeleke.

Indlela sokulungiselela amakilasi: amathiphu wabaqalayo

Uma unquma ukuthatha empilweni yakho nobuhle ngesikhathi esisodwa, bheka imiyalelo ezinikeza ukuqina abafundisa amakilasi baye bazuza, futhi uye waba nemiphumela emihle kakhulu.

Rock cindezela neminye esiswini kungcono esiswini esingenalutho, ngakho-ke Kunconywa ukuba baye badlula okungenani amahora ama-2 phakathi ukudla nokuqala umsebenzi.

Ukuqeqeshwa ngaphambi sokulala kungaholela ukwephulwa yayo, khona-ke kungcono ukwenza lokhu nabezindaba ekuseni noma amahora 18 kuya 19.

Kungakuhle Ngithanda zivuleka nabezindaba endaweni evulekile, kodwa ikamelo kahle umoya futhi enhle.

Indima ebalulekile imisebenzi kanye nemiphumela has sengqondo. Sexy, umculo onesigqi ngesikhathi Amazing kuzokhulisa umsebenzi kuzovimba isifiso sokuzilimaza isihawu futhi kanjalo kwandiswe umkhiqizo.

umzimba ephumelelayo for nokunwebeka esiswini

Phakathi abaningi athuthukiswe usuku izindawo ukubhekana ne amayintshi extra okhalweni bungabonakala umsebenzi kuphumelela kakhulu isikhundla lisalele. Umoya ukwenze ekhaleni. Ngaphambi ngalinye asondele izandla ezigoqiwe esifubeni sakhe, izintende ndawonye, phakamisa ikhanda lakho futhi imilenze nge 10-15 ngamasentimitha.

1. Yenza 6 Donsa.
2. Ukulanda rectus abdominis. Ngokulandelayo, ukusebenza unyawo lwesokudla. On the donsa liyophuma thwi, njengoba exhale - futhi bekungamelwe niziyeke umlenze ngakwesokunxele. Yenza izikhathi eziyisithupha.
3. Ukulanda obliques. Izandla ukufinyelela i unyawo lwesokudla. On the lift donsa wakhe exhale babiza emlenzeni ngakwesokunxele. Phinda izikhathi eziyisithupha. Khona-ke, unyawo efanayo kwesokunxele.
4. Phinda umsebenzi odlule, kodwa izandla lapho siqondiswa ukuba umlenze ngakwesokunxele.
5. Izandla ukuze nomlenze wesokunene. kuyanda Inspiratory thwi imilenze yomibili. On the exhale, yeka them ngaphakathi the indawo yokuqala.
6. Isandla unyawo lwesobunxele. Phinda umsebenzi kuchaziwe ngenhla.

Phakathi amasethi kuyadingeka ukuthatha ikhefu imizuzwana embalwa.

6 umzimba for yonke imisipha esiswini

Kukhona amasu amaningi letfutfukisa imisipha, yilowo nalowo kubo ngempumelelo ngendlela yabo. Sicela uthole okwengeziwe ngenye indlela, kulula ufake cindezela ukususa esiswini. Lokhu kudinga ukutadisha imisipha engenhla, aphansi kanye lateral. Ngayinye yalezi amaqembu kwanele akhiphe izivivinyo amabili ngosuku uzobona umphumela ngokushesha.
1. Ukufunda engxenyeni engenhla imisipha besisu:
- Izinyawo - ehlombe-ububanzi ngaphandle, izandla - emgqeni okhalweni. Ngebhayisikili emzimbeni elingaphezulu, enifeza a motion isiyingi izikhathi 10. Okokuqala kwelinye direction bese enye. Nemithambeka emuva baphathe ngangokunokwenzeka, ukuze ugweme kokulimaza emuva.

- Ukuqamba Amanga emhlane wakhe. Arms enwetshiwe phezulu, imilenze bent emadolweni. Lapho ezijulile ugqozi lift izingalo kanye esifubeni engenhla ukudonsa phezulu ngaphandle oqeda phansi lumbar, ku umoya - isikhundla sokuqala bese ukuphinda umsebenzi izikhathi 10.

2. ukusebenza ngokusebenzisa engxenyeni engezansi emaphephandabeni athile:
- Ukuqamba Amanga emhlane wakhe. Imilenze enwetshiwe, izandla ezigoqiwe ngesisu sakhe. Ukuzivocavoca iyaphindwa imizuzu emibili. Donsa umoya, eziyihaba esiswini ngangokunokwenzeka, njengoba exhale ukudweba kuwo nangawo onke amandla akhe.

- Ukuqamba Amanga emhlane wakho, ngidonsa umoya, phakamisa umlenze iqonde, bamba 10 - 15 amasekhondi. On the exhale, kancane aphansi.

3. Ukuze kuqiniswe obliques:
- Ukuqamba Amanga emhlane wakhe, izandla ezigoqiwe ngemuva ekhanda lakhe. Inhale - ukukhulisa imilenze yakho 90 ^0, yehlisa ngakwesokunene, uzama ukufinyelela phansi nge edolweni. Exhale - izinyawo phezulu. Bese uphinda kolunye uhlangothi. Kunconywa ukuba enze 3 amasethi izikhathi 10.

- Standing zisezinyaweni zenu, uwafake ebanzi. Uma uhogela mafutha ngakwesokudla, njengoba exhale - isikhundla sokuqala-ke phesheya. Siyaqhubeka ekusebenziseni imizuzu kusukela 1.5 kuya 2.

Umphumela kungalindeleka emasontweni 4-6. amakilasi ezivamile imfuneko ukuba umshini enhle.

Kungani kubaluleke ukulanda ukuma cindezela

nokhalo futhi izindaba ezinhle amantombazane - akuyona nje imfashini kanye enhle, kodwa futhi ewusizo kakhulu. Evuthiwe imisipha besisu iyasiza ngenkathi okuvikela ingane, kanye ngesikhathi sokubeletha. Kahle eklanyelwe, bayokunikela alulame ngokushesha futhi isikhathi kwangemva kokubeletha. Ngakho udinga ukuqala uzotshala nabezindaba neminye esiswini ebusheni bakhe, futhi aqhubeke kukho konke ukuphila.

Ngezinye izikhathi kuyasiza ukushintsha umzimba nabezindaba. Lokhu zingachazwa ngezinqubo yokuthi imisipha ukujwayela ukuqeqeshwa okuyisidina ezingase waphinda kungaholela ekwakhekeni belly fat. Kulokhu, thina ukushintsha eziyinkimbinkimbi, okuyinto izoqhuba futhi neminye esiswini - ukulanda ukuma cindezela.

Kukhona amaqoqo ahlukahlukene umzimba, kodwa ukusebenza phi of them saveza inqwaba imisipha. Isiza ngcono esele, akha ukuma lesifanele.

6 umzimba for uzotshala ukuma cindezela

Enye amasu zakamuva, okuyinto wasebenza nsukuzonke imizuzu 10 emi ABS isisu neminye (umzimba ilula kakhulu futhi kufinyeleleke), kuyinto iqoqo ukunyakaza eziyisithupha. Ekusebenziseni kwabo kuzodinga sisindvo. Kungaba dumbbell, ibhola noma nje ibhodlela lamanzi.
1. Imilenze ndawonye, izingalo nezishiwo ngenhla kwekhanda lakhe. Phakamisa umlenze wesokunene izikhathi 20, ngaphandle eguqa, izandla afinyelele kwamasokisi. Khona-ke washiya.

2. Gcina izandla sisindvo, nomlenze wesokunene ephakanyiswe 90 ⁰ futhi izimisele at kwedolo. hambisa Adulterant ngokuphambeneyo kusuka kwesokunxele kuya kwesokudla. Phinda lokhu ngakolunye umlenze. Movement kwenziwa izikhathi 15.

3. izingalo insaliwe at parallel izindololwane kwisitezi at esifubeni ezingeni ngezinyawo zenu ndawonye. Yenza kuzuba imizuzu 2-3, turning unyawo ngangokunokwenzeka kwesokunene nezinhlanu kwesobunxele, ngamunye ngamunye. Hands on the spot.

4. Izinyawo ehlombe nobubanzi ngaphandle, izandla okhalweni lwenu. Sizibophezele unhurried motion isiyingi of engxenyeni engenhla umzimba imizuzu 2.

5. Imilenze ukuletha ebanzi, izandla enqabeni ephakanyiswe ngenhla kwekhanda. Phakamisa umlenze wesokunene izikhathi 15, eguqa it at kwamadolo, ehlombe, izandla zakhe niye kumhlangabeza. Phinda lokhu ngakolunye uhlangothi.

6. Izinyawo ububanzi ehlombe ngaphandle, kwesokunxele isandla okhalweni, bend sangakwesokudla endololwaneni kuya kwesokudla umzimba. Phakamisa umlenze wesokunene nedolo badonsekela indololwane. Phinda izikhathi 15. Hamba kuze kufike ohlangothini lwesobunxele.

Umphumela zalezi umzimba ngempumelelo kakhulu ungathathi eside.

Iseluleko sendlela ekhiphela up nabezindaba okwamavila

Kukhona enye indlela ukuthi ufake kahle a esiswini cindezela neminye, akhiwa ososayensi Japanese. Lo msebenzi esebenza kahle kakhulu. Uma uthi nhlá, ilula, kodwa ... Burning belly fat kanye nokuqinisa abezindaba kungenxa imiphumela static ku imisipha komgodi ongaphakathi kwamathumbu.

Ukuze amakilasi kudingeka roller. Ungasebenzisa ithawula, ijikise. Very ofanele roller-pad ububanzi of mayelana 10-12 cm.

Ngaphambi kokuqala umsebenzi ahlale endaweni eqinile, roller ukubeka ngemuva emhlane. Futhi manje siya emuva kukho. Sizakulahla imilenze ibanzi ngangokunokwenzeka, kodwa ukuze izinzwane ngokuthinta. Izandla ukudonsa phezu kwekhanda lakhe ukuze izandla zakhe zaba sidindilize ngezandla zakhe futhi iminwe kancane ngokuthinta. Ukumisa kuzokuhlupha kakhulu. Umsuka kungenzeka kusuka 1 iminithi nge ukwenyuka kancane isikhathi imizuzu emi-5.

Ngemva kwesikhathi esingaba yinyanga lokhu zemizuzu emihlanu amanga nsuku zonke, ungakwazi ayeke ubuka Sisu sakhe flat nokunwebeka.

Kanjani ukwakha indoda cindezela

amadoda amaningi kakhulu uhlushwa isisindo okweqile, ziba ubhiya khaba nokushayela. Kodwa uma ufuna ukubheka umbukwane, babe 6 amadayisi esikhundleni ibhola elilodwa, kufanele usebenze kancane.

Rock cindezela neminye esiswini indoda kungaba ngezindlela ezihlukahlukene. Kukhona amasu amaningi, umsebenzi izakhiwo. Kodwa omunye the best uhlelo ehlanganisa:
- Ibhande: kuqinisa emuva, izibunu, esiswini, emahlombe;
- Ukuzivocavoca "umgibeli": it iqinisa imisipha besisu, inhliziyo, ezinqeni;
- umzimba nge roller, lapho wena pheqela kusukela imile phezu ithanga kahle kakhulu benza cindezela;
- Vis, lapho esifubeni kanye nasemilenzeni ukudala engela kwesokudla;
- "ibhayisikili", ajwayelekile kubo bonke kusukela ebuntwaneni.

Catching lezi umsebenzi ezilula kodwa eziphumelelayo kakhulu katsatfu ngeliviki, ngenyanga kungaba cindezela ngcono kakhulu, ngisho ngiziqhayise cubes.