Umbuzo wendlela yokuphambanisa iziqhwa, kunesilinganiso esithile kubo bonke abesifazane. Okokuqala, izintambo ezinwebekayo aziphenduli phansi futhi zivulekile uma uhlala phansi. Okwesibili, lena yindlela ewukuphela yokulwela i- cellulite isikhathi eside, uma kungenjalo kuze kube phakade. Okwesithathu, iziqhwa ezinhle azizange zichithe noma yimaphi amanani!
Ungashesha kanjani uphahlo lwakho?
Uma umbuzo wakho wokuqala ukuthi ungakwenza kanjani masinyane, awukwazi ukuhlehlisa ibhizinisi ngokushesha. Ukwakhiwa kwemisipha ayiyona indaba yosuku olulodwa noma ngisho neviki elilodwa. Ngenyanga uzobona imiphumela yokuqala, ezinyangeni ezintathu umphumela uyoba obala kulabo abakuzungezile. Ungafuni ukufeza lokhu ngokushesha - umzimba wakho udinga isikhathi sokwakha kabusha.
Okokuqala futhi okuphambili - kufanele uvumelanise nomsebenzi omude futhi ohlala njalo. Awushintshi isimo, ukwenza kanye ngesonto. Ukuzivocavoca okuvamile kuphela, izikhathi ezingu-2-3 ngesonto, kuzokusiza ukunikeza umthwalo odingekayo emisipha futhi uthole imiphumela oyifunayo.
Indlela yokuphampa izintambo zakho intombazane?
Amantombazane amaningi anesithakazelo embuzweni othize wendlela yokupompa emuva kwe-hamstrings. Kodwa-ke, kufanelekile ukukhumbula ukuthi abafundisi batusa ukuthi bangagxila engxenyeni eyodwa yomzimba, kodwa ukuze banikeze imithwalo ejwayelekile futhi ehlukile.
Amacici okumpompi azosiza izivivinyo ezinjalo:
- ama-squats ane-barbell (imilenze ibanzi kunamahlombe, ibha ngemuva kwamahlombe ama-3 isethi izikhathi ezingu-10);
- i-sit-ups ku-Gakka simulator (izikhathi ezingu-3 izikhathi ezingu-12 ngasinye);
- ama-squats ane-bar ngemuva kwamathole (ama-3 amasethi angu-12);
- izikwele ezijulile ezine barbell (barbell esifuba 3 amasethi izikhathi 10);
- cindezela izinyawo (amasethi amathathu ama-10);
- Ukulungiswa kwemilenze ku-simulator (amaqoqo amathathu ama-12);
- ukuhlaselwa nge-barbell (amaqoqo amabili ama-15 ngezinyawo).
Ukuzivocavoca ekuzivocavoca kuzokusiza ukuba usebenzise wonke amaqembu amahlumela adingekayo futhi uthole imiphumela oyifunayo.