Akubona bonke abesifazane abakwazi ukuziqhenya ngokwemvelo ngamagqabhagqabha anesibindi, kodwa lokhu akusona isizathu sokuphelelwa ithemba. Ukuze ususe amafutha amaningi, pompa umsila bese wengeza ivolumu, udinga ukuzivocavoca njalo. Kunezivivinyo eziningi ezehlukene ezinikezela umthwalo emisipha emihle, into esemqoka ukuzigcwalisa ngokuvumelana nayo yonke imithetho.
Ukuzivocavoca ukwandisa izintambo
Njengoba inhloso yokuqeqeshwa yandisa ivolumu, kubalulekile ukucabangela izimiso ezimbili eziyisisekelo. Okokuqala, kuyadingeka ukuthi usebenze ngomthwalo owengeziwe, ngakho-ke izimo zamakhaya ziyasetshenziswa, futhi ehholo kungcono ukuthatha ibha. Okwesibili, ukuzivocavoca kuyahamba kancane, okukuvumela ukuba ulayishe imisipha ngangokunokwenzeka.
Ukuzivocavoca ukuphelisa izintambo
Ukuze uthole imiphumela, udinga ukuqeqesha njalo, kodwa ungayidluli. Ukukhula komzimba, ukuphumula kubalulekile, ngakho-ke kungcono ukuqhuba izikhathi ezimbalwa ngesonto. Ukwandisa ivolumu, kunconywa ukuba ukhethe izenzo eziyisisekelo zamathambo, okubandakanya amalunga amaningi, ngakho-ke awukwazi ukwenza ngaphandle kokufudumala kwekhwalithi. Ekusebenzeni kwakho, faka izenzo ezilandelayo zamathambo aseBrazil :
- Izikwele . Gcina izinyawo zakho emazingeni ehlombe, amasokisi avele kancane. Kusukela esimweni sokuqala, u-squat, udonsa i-pelvis emuva. Ungaxhumi amadolo akho futhi ubuke ukuthi abahambanga ngaphezu kwezinyawo. Uma izintambo zifana nendawo, lungisa isimo futhi ungavuka. Ingabe ama-squats anesisindo esengeziwe.
- Ukuwa . Gcina ama-dumbbell ezandleni zakho zokunene ezinhlangothini. Thatha isinyathelo esikhulu phambili futhi uhlehlele phansi ukuze uhlele i-angle yangaphambili ngakwesokudla ekuhlanganyeleni kwedolo. Bese ubeka unyawo lwakho bese wenza okuphindaphindiwe okulandelayo. Njengokwenza umsebenzi owedlule wezinkinobho, ngenkathi wehla, uhumusha, uphinde uphume, uphume. Kubalulekile ukuthi ungagcini ngemuva, ukuze ungenisi umthwalo.
- I-Deadlift . Sebenzisa i-dumbbell noma i-barbell. Sukuma uqonde, uthathe izimbongolo ngaphambi kokubamba, bese uzigcina phambi kwakho eduze kwezinyathelo zakho ngezandla eziqondile. Sondela phambili, udonsa i-pelvis emuva futhi ugcine umhlane wakho uqonde. Iphahla kancane kancane. Kulesi simo, ama-dumbbells ahamba ngqo emilenzeni. Ekupheleni, lungisa futhi uhambe kancane.
Ukuzivocavoca ukulahlekelwa isisindo sezinqulu nezintambo
Njengoba inhloso yokuqeqesha ukukhipha amentimitha engeziwe, imithetho yekilasi ishintsha kancane. Okokuqala ngejubane lokubulawa, ngakho-ke amafutha ashisa ukwenza yonke into oyidingayo ngesivinini sokusheshisa ukuphefumula nomsebenzi wenhliziyo. Ukuzivocavoca ukunciphisa ivolumu yezinyosi nezintambo kwenziwa kahle ngaphandle kwesisindo esengeziwe noma akufanele kube ngaphezu kwamakhilogremu amahlanu.
UDaria Lisichkina - ukuvivinya umzimba nezinkalo
Abaqeqeshi abaningi banikeza izakhiwo zabo, okwenza ukuba imbongolo ikwazi ukuqina. U-Daria Lisichkina akahlukile futhi ukuqeqesha kwakhe kuyathandwa, ngoba kulula futhi kusebenza. U-Daria uncoma ukuba afake ekuqeqeshweni njengokuhlasela okuyisisekelo kanye nama-squats kanye nokuzivocavoca okulandelayo kwamathambo:
- Ibhuloho lehafu . Hlala ngemuva kwakho, ubeke izinyawo zakho ekugcineni kwanoma yikuphi ukuphakama, njengesihlalo noma i-fitball. Bambalala phansi, bese usakaze izingalo zakho nxazonke. Phakamisa i-pelvis ukuze umzimba ekugcineni udale umugqa oqondile, ukunciphisa imilenze nokugubha izintambo. Ngemuva kwalokho, hlala phansi kwekhanda, kodwa ungathinti phansi, kodwa ngokushesha yenza okuphindaphindiwe okulandelayo. Ungenza ukuzivocavoca okunjalo ngamadokodo ku-fitball, okuzokwengeza kumthwalo, ngoba uzodinga ukugcina ibhalansi.
- Makhi . Themba esiswini sakho, ubeke isikhumbuzo sakho phambi kwakho. Phakamisa umlenze owodwa phezulu, bese uyinciphisa, kodwa ungathinti phansi. Kubalulekile ukuthi ingxenye engaphezulu yomzimba ihlelwe. Phuma ngokunye ngezinyawo zombili.
Ukuzivocavoca kwamafoloko ku-gym
Imisebenzi yokuvivinya umzimba iphumelela kokubili ekuqedeni isisindo esiningi, nasekukhusheni imisipha, nokuthola ukukhululeka. Yonke imithetho ephathelene nokujwayela ukuqeqeshwa nokusebenza kwezici zigcinwa. Esikhathini sakho esiyinkimbinkimbi, faka izivivinyo eziyisisekelo zamagumbi emahholo, okungukuthi, ukuhlala-ups kanye ne-thrusts, futhi wengeze ukuvimbela. Ungathathi isisindo esinzima, njengoba lokhu kwandisa ingozi yokulimala.
Usebenzisa izintambo - intombazane ejimini
Ukufudumala kwangaphambili futhi ngaleyo njongo kufanelana nezifanisi ezifana nalezi: ibhayisikili, isitatimende sokwaziswa kanye nabanye. Kunconywa ukuba uchithe okungenani imizuzu engu-15 ekufudumeni imisipha, kodwa kungcono ukunika isisindo. Ukulinganisa isisindo, kucabanga ukuthi ukuthuthukiswa kwemisipha, kufanele kube mkhulu, futhi kube nokulahleka kwesisindo, ngokuphambene nalokho. Ekuqeqeshweni, faka ukuzibandakanya kokuzihlukanisa kwamagquma emasimini:
- Ukuzalisa imilenze ezinhlangothini . Hlala ku-simulator ukuze isikhumba nomhlane bacindezelwe emuva, okubalulekile ukulungisa isimo. Beka izinyawo ezihlangothini bese uphahla ubuso obungaphandle kwethanga ezindaweni. Ngenxa yomzamo wezintambo, faka imilenze yakho ezinhlangothini bese wenza ume ekugcineni. Ngemuva kwalokho, yenza ukuxuba, kodwa hhayi ekupheleni, ukuze ungenisi umthwalo.
- Swayipha unyawo lwakho ebhokisini eliphansi . Ngokuzivocavoca okulandelayo kwamadokodo, uvikele umlenze owodwa ngendwangu ehlanganiswe nekhebula le-block ephansi. Yima eduze kwesimiso ukuze ibanga libe khona cishe lalingama-50-60 cm. Gcina izandla ezandleni bese uguqa ngamadolo akho, uphendule unyawo lwakho. Udinga ukwenza lokhu ngokukhipha umoya. Ngemva kokulungisa isikhundla, buyela emuva.
Ukuzivocavoca ngokumelene ne-cellulite ezinqulwini nasezintweni
Amaqabunga amancane esikhumbeni angabonakali kuphela emzimbeni wabesifazane abathandekayo, njengabesifazane abaningi abacebile abanezinhlobo ezivelele ze-orange. Kulula ukukususa, kodwa kungenzeka, kungani ukuzivivinya kwe-cellulite okwenqunu nezintambo. Njengoba umsebenzi oyinhloko wokuqeqeshwa okunjalo ukuwubeka esimweni sokumisa umzimba kanye nokugeleza kwe-lymph, kubalulekile ngesikhathi sokuzivocavoca ukuze kukhuliswe ukungezwani kwemisipha, ukwanda kwegazi.
- Makhi . Hlala kuwo wonke ama-four bese wenza izimpukane ngezinyawo, zama ukwenza i-push phezulu ngangokunokwenzeka. Ekugcineni, lungisa isimo, udonse umlenze esibelethweni bese wenza okuphindaphindiwe okulandelayo.
- Ukuhamba emasontweni . Hlela phansi, uhlezi phansi imilenze yanda phambili. Awukwazi ukugubha ngemuva, futhi ungagcina izingalo zakho zigobile emaceleni. Ngenxa yokuhlukunyezwa kwemisipha ye-gluteal, qhubekela phambili, ulingisa ukuhamba. Hambisa phambili / emuva.
Ukuzivocavoca kusuka ku-cellulitis emilenzeni nasezintweni
Ukwenza isikhumba sibe bushelelezi futhi sinwebekile, kubalulekile hhayi ukuvivinya umzimba kuphela, kuyadingeka ukuthi uphuze amanzi amaningi, udle kahle futhi kunconywa ukuthi usebenzise izinqubo ezihlukahlukene zokuzithokozisa. Ukuzivocavoca kusuka ku-cellulite emathangeni nasezintweni kufanele kufakwe phakathi kokuyinkimbinkimbi enkulu ekuchazeni le ngxenye yomzimba. Ukuze ulahlekelwe isisindo noma usebenzise ukukhululeka kwemisipha, akudingekile ukuba uhlanganyele ehholo, ngoba ekhaya ungenza ukuqeqeshwa kuphumelele. Ngokuvamile zonke izivivinyo zilungile ukuqeqesha okunjalo. Imiphumela emihle inikezwa ngokuzivocavoca kwezinkinobho ebhola, idinga ukuhlushwa okungeziwe. Amakilasi avame ukuhambisana nemithetho namasu wokwenza umzimba uzokuvumela ukuthi ubone imiphumela enyangeni. Khumbula ukuthi imisipha isetshenziselwa umthwalo, ngakho-ke zonke izinyanga ezimbalwa, shintsha isimo esiyinkimbinkimbi, ngaphandle kokuyeka ukuqhubeka.
- Makhi . Thatha ukugcizelela ukulala phansi ngokugxila ekukhanyeni ku-fitball. Ngenye indlela uphakamise imilenze yakho, ulungise isikhundla endaweni ephezulu.
- Izitayela . Hamba emuva emuva ku-fitball, bhonsa imilenze yakho bese ubeka unyawo onyawo olulodwa ebhola. Amandla aphakamisa phezulu aguqe phambili, ezama ukuthinta unyawo lomlenze oqondile.