Iseluleko sendlela ekhiphela up imilenze ekhaya intombazane

Noma yimuphi intombazane ukhathazekile mayelana nendlela alunguza, uthola amaphutha bese uzama ukulungisa nabo ngokubukeka kwabo. Lokhu kungenxa yokuthi amadoda abaphendukela ekucwaningeni Ingaphandle lokuqala, futhi kuphela ngaleso sikhathi kuqhubeke ezweni kwayo okujulile kwangaphakathi abesifazane. Abantu abaningi bazibuza umbuzo: "Indlela ukwakha umlenze ekhaya intombazane?" Kulesi sihloko uzothola impendulo.

Amazing and Nutrition

Okokuqala, kuyafaneleka ukuthi ngisho ne ukuqeqeshwa okuhle kakhulu ngeke sifinyelele elamukelekile, uma ungaqali ukudla ngendlela efanele. Kufanele ukhumbule ukuthi into esemqoka - it is a ukuqeqeshwa ehlelekile. Uma ulandela yonke izincomo, kuyoba ufunde ngokushesha indlela ukwakha umlenze imisipha intombazane. Kuyinto pretty elula. Kunoma ikuphi, kuphela inhlanganisela umzimba nokudla ngendlela efanele kuyokusiza uthole akhishwa futhi umzimba ube nempilo.

Kuphi ukuqala

Okokuqala kumele aqonde ukuthi okusheshayo futha imilenze ngeke zisebenze. Umphumela kuzobonakala ngemva kwamasonto ambalwa umsebenzi okuqhubekayo. Ukuze uqale ukuqeqeshwa, kudingeka ufunde indlela ekhiphela up imilenze entombazaneni. Phakamisa indlela yokukwenza, ungakwazi umqeqeshi noma ukuqina umfundisi, kodwa uma unquma ukufunda usekhaya, ungahlola izinzuzo ahlukahlukene. By endleleni, abaningi kubo kuboniswa ukuthi lula kakhulu ukuqaliswa ezinye izivivinyo.

umzimba Eziyisisekelo

Kusukela unyawo futha ekhaya intombazane Kulula ngokwanele, bese kunjalo ungathatha iyiphi. Ngakho, asikwazi ukufeza kuphela elamukelekile, kodwa futhi wonge imali ezindaweni ukuqina. Ukusebenzisa elula is ukugijima. He is impela, futhi ingasetshenziswa njengendlela gaphambi. Ngakho uzoshesha kulungele imisipha ezikuvumela ukugwema ukulimala. Kubalulekile ukwandisa umthwalo kancane kancane. Ukuze uqale, ukulingana ngomzuzu-10 gijima ukugijima. Lapho uqala bahlanganyele imizuzu 20-30, ungathatha ukuphumula okuncane isinyathelo elula. Ngemva Amazing ngamunye, uyozizwa uqabula kakhulu.

umzimba core

squats

Uma ufuna ukubona imiphumela ukuqeqeshwa ngokushesha ngangokunokwenzeka, ungakwazi ukwenza olunye umzimba wazama futhi kuyiqiniso - squats. Okokuqala, kudingeka zishise, ngoba unyawo futha ekhaya intombazane futhi ungatholi ngenye indlela akunakwenzeka nge ukulimala. Inketho engcono - kuba 100-150 Hlala-ups ngosuku, kodwa ukuqala, ikakhulukazi ngomuntu ongenakho okuhlangenwe nakho, kungcono 20, njalo Ziyanda yabo. Kulokhu, qiniseka emuva kufanele kube flat, kwamathanga - kukhona parallel phansi kanye izinyawo kufanele lingadabuki. Oqeqeshwe kahle kungaba lisithekile ezinesisindo lolwengetiwe, kwenta sibonelo nge dumbbell.

ukweqa intambo

Intambo yokweqa nsuku zonke, ungase futhi zithole imiphumela emihle. Futhi kungasiza ekubambisaneni imisipha. Namuhla kukhona lenqwaba umzimba ngentambo, futhi ungakhetha yini evumelana nawe best. Okubaluleke kakhulu, izifundo baye njalo futhi kukunikeza ubumnandi. Manje ngoba sewuyazi ukuthi indlela ekhiphela up imilenze ekhaya intombazane.