Kwabesifazane abaningi, indawo yenkinga yisisu esingaphansi, okuyinto enzima ukuyilungisa. Mayelana nalokhu, amantombazane afuna ukuzivocavoca okusebenzayo komshini ophansi. Noma kunjalo, inkinga, njengomthetho, ayikho lapho kungekho khona umsindo we-press, kodwa kwenye.
Yiziphi izenzo zomshini ophansi ongasiza?
Hlola ngokucophelela futhi uzoqonda ukuthi akusilo ucindezeli olukukhathazayo, kodwa amafutha abeka. Ungakwazi ngisho nokubamba i-crease ngaphansi kwenkaba nge-pinch elula, futhi ngaleyo ndlela ubone ukuthi ubukhulu benkinga yakho. Iqiniso liwukuthi ukuzivocavoca komshini ophansi kwabesifazane kuklanyelwe ukuletha imisipha ibe yindlebe, futhi ungashisi. Yiqiniso, nazo ziyadingeka, kodwa ukubhekana nale nkinga ngeke zisize - uzomane ube nomshini oqinile ngaphansi kwezingqimba zamafutha.
Izizathu zokuqoqwa kwamafutha kule ndawo zingaba eziningana:
- uyadla okungalungile;
- unelungelo lokuthola ifa lokuthola amafutha emathunjini;
- ukugqoka izingubo ngesinqe esincane esiqinisa umzimba, noma izingubo zangaphansi ezenza i-crease (lokhu kufana ne-corset - uma umzimba endaweni ethile encane, amafutha ahamba aphakeme noma aphansi, ngakho-ke le phanga cishe bonke abathandi be-jeans).
- Kubalulekile ukulwa namafutha anjalo ngokufanele: ukwenqaba ukucindezela izingubo kanye nelineni elincane, ukudlula ukulungisa ukudla okunomsoco nokufaka ukunyakaza kokuphila okuzosiza ukugwema ukuqoqwa kwamafutha amaningi.
Ngamafutha avuthayo esiswini, i-aerobic ne-cardio imithwalo ehambisana ngokuphelele. Iyasebenza, iqhuma intambo, i-aerobics, isinyathelo, ihamba ngezinyathelo, ngebhayisikili. Engeza imizuzu engu-30-40 yalezi zithwalo izikhathi ezingu-2-3 ngesonto - futhi u-crease wakho uzoqala ukunyamalala!
Izindlela ezinhle kakhulu zokunyathelisa ezansi
Uma ungenayo izinkinga ngama-deposit amafutha, noma usuvele ukhona ekuxazululeni, ungazivocavoca umzimba wokunyathelisa amantombazane. Bayoqinisa imisipha yakho futhi banike isisu sakho isici esihle kakhulu.
Nasi imfihlo encane. Eqinisweni, akukho mshini ophansi okhona - leli yigama eliyisimo sengxenye engezansi ye-muscle yomzimba. Ososayensi baqhuba ucwaningo, ngesikhathi lapho bethola ukuthi noma yikuphi ukuvivinya umzimba okushicilela kunika umthwalo olinganayo ohlangothini oluphezulu nangaphansi. Kodwa-ke, njengangaphambili, ukuvivinya okuncintisana kakhulu komshini ophansi kuncike ngokwesiko.
I-torsion ebuyela emuva
Ukulala phansi, faka izandla zakho phansi, imilenze eqondile iphakamise kancane. Bendza imilenze emadolweni bese uwadonsa esifubeni, uhlakaze izintambo phansi. Yenza izinqola ezingu-3 zokuphindaphinda ezingu-15.
Ibhayisikili
Ukulala phansi, faka izandla zakho phansi. Ngesikhathi esifanayo, uphakamise umlenze wesokunxele, uguqe ngamadolo, bese ulwela kuso ngokunene, i-elbow, ngaphandle kokuphakamisa izandla zakho ekhanda. Buyela emuva esimweni sokuqala uphinde uphindele ngakolunye uhlangothi. Landela izindlela ezingu-3 izikhathi ezingu-12 ekuqondeni ngalunye.
I-V efana ne-V
Ukulala phansi, faka izandla zakho phansi, imilenze yakho ikhuliswe. Ngesikhathi esifanayo uphakamise imilenze eqondile nomzimba, uthathe isimo sencwadi V. Udinga ukwenza amaqoqo amathathu izikhathi ezingu-10.Ukuphikisana
Ukulala phansi, faka izandla zakho phansi, imilenze yakho ikhuliswe. Ngesikhathi esifanayo, phakamisa imilenze nomzimba wakhothama ngamadolo. Udinga ukwenza amasethi amathathu wezikhathi ezingu-10.
Ukuzivocavoca okunjalo okuphumelelayo komshini ophansi osekhaya kumele kuphindwe izikhathi ezingu-3-4 ngesonto. Amakilasi avamile kuphela anika imiphumela ebonakalayo. Kodwa-ke, ungalindeli izinguquko ngokushesha kakhulu: kuzothatha okungenani amasonto ambalwa ngaphambi kokuba umshini wakho wezansi unzima kakhulu. Uma usebenza ngamafutha okushisa futhi wenza njalo umzimba, ungafinyelela ukubonakala kwe "cubes" esiswini.