Kubafazi abaninzi, indawo yengxaki yisisu esezantsi, enzima ukuyilungisa. Kule nkalo, amantombazana afuna ukuqeqeshwa okusebenzayo kwiphephandaba eliphantsi. Nangona kunjalo, ingxaki, njengomthetho, ayikho ekutheni ikhona ithini ye-press, kodwa kwelinye.
Ziziphi iindlela zokusebenzisa umshini wezantsi oza kunceda?
Khangela ukhangele ngakumbi kwaye uya kuqonda ukuba akusiyo inkcenkceshe ekukukhathazayo, kodwa i-fat fat deposits. Unokubamba i-crease phantsi kwendwangu nge-pinch elula, kwaye ke unganise ubungakanani beengxaki zakho. Inyaniso kukuba ukusetyenziswa kwe-press ephantsi yabasetyhini yenzelwe ukuzisa i-muscle ibe yintsimbi ye-muscle, kwaye ingatshisi. Ngokuqinisekileyo, kuyafuneka, kodwa ukujongana nale ngxaki ayinakunceda - uya kuba nomthombo oqinileyo phantsi kobuncwane beoli.
Izizathu zokuqokelela iinqatha kule ndawo zingabininzi:
- udla okungahambi;
- unesabelo esiza kukufa ngokubuthelwa kweenqatha kwisisu;
- Unxiba iimpahla ngeenyawo ezincinci eziqinisa umzimba, okanye iingubo zangaphantsi ezenza i-corase (oku kufana ne-corset - ukuba umzimba kwindawo ethile encinci, amanqatha aya kuphakama okanye aphantsi, ngoko le phantse phantse zonke izithandwa ze-jeans).
- Kubalulekile ukulwa namanqatha anjalo ngokufanelekileyo: ukunqanda ukunyusa iimpahla kunye neelinen ecocekileyo, ukudlula ukulungisa isondlo kunye nokongeza kwintlalo yokuphila okuya kunceda ukuphepha ukuqokelela kwamafutha amaninzi.
Ukuqhumisa isisu kwisisu, i-aerobic kunye ne-cardio imithwalo ngokufanelekileyo. Ukusebenza, ukuqaqa intambo, i-aerobics, isinyathelo, ukuhamba ngezitepsi, ukuhamba ngebhayisikili. Yongeza imizuzu engama-30-40 yale mithwalo 2-3 ngeveki - kunye nokuqala kwakho kuya kuqalisa!
Izindlela ezifanelekileyo zokusebenzisa umshicileli ophantsi
Ukuba awunayo ingxaki ye-fat deposits, okanye sele usenokuyicombulula, unokwenza umz Baya kuqinisa imisipha yenu kwaye banike isisu sakho isicatshulwa esihle.
Nantsi imfihlelo encinane. Enyanisweni, akukho mshicileli ophantsi-leli gama elinomxholo wengxenyana ephantsi yesisu esiswini. Iingcali zenzululwazi zenze uphando, ngexesha apho zifumanisa ukuba nayiphi na imisebenzi yokushicilela inika umthwalo olinganayo kumacandelo aphezulu naphantsi. Nangona kunjalo, njengangaphambili, iindlela ezikhethiweyo zokunyathelisa ezantsi ezantsi ziqhelekileyo.
I thutha
Ukulala phantsi, ubeke izandla zakho phantsi, imilenze eqondileyo iphakamise. Bendela imilenze emadolweni uze uwadonsele kwisifuba, uchithe izibonda phantsi. Ngaba iiseti ezi-3 zeziphindwe ezi-15.
Ngebhayisikili
Ukulala phantsi, faka izandla zakho phantsi. Ngexesha elifanayo, pha kamisa umlenze wesobunxele, uwuguqe emadolweni, ululaze kuwo ngekunene, ngokubhekiselele kwe-elbow, ngaphandle kokuphakamisa izandla zakho entloko. Buyela kwisimo sokuqala uze uphinde uphinde ulandele elinye icala. Landela iinkqubo ezi-3 ezili-12 kwinqanaba ngalinye.
Ifom
Ukulala phantsi, ubeka izandla zakho phantsi, imilenze yakho iphakanyisiwe. Ngokukhawuleza uphakamise imilenze eqondileyo nomzimba, uthatha umlo wetalezo V. Ufanele wenze iiseti ezi-3 ezihlandlo ezili-10.Ukuphika
Ukulala phantsi, ubeka izandla zakho phantsi, imilenze yakho iphakanyisiwe. Ngelo xesha, pha kamisa imilenze nomzimba uguqa ngamadolo. Kufuneka wenze iiseti ezi-3 ezihlandlo ezili-10.
Ukuzivocavoca okunjalo kwe-press ephantsi ekhaya kufuneka kuphindwe ngokuphindaphindiweyo ama-3-4 amaxesha ngeveki. Iiklasi eziqhelekileyo zinika iziphumo ezibonakalayo. Nangona kunjalo, ungalindeli utshintsho ngokukhawuleza: kuya kuthatha iiveki ezimbalwa ngaphambi kokuba umshicileli wakho wezantsi unzima kakhulu. Ukuba usebenza ekutshiseni amafutha kunye nokuqhuba rhoqo ukuqeqeshwa okunjalo, unokufumana ukubonakala kwe "cubes" kwisisu.