Khaba iinyawo zabo ukuba unciphise umzimba kunye nani nice. Indlela ukukhaba iinyawo zabo?

Ngoku siza kufunda ukwenza imithambo kuba imilenze, ezinceda ukuncipha. Mahi iinyawo ezinkulu amantombazana kunye namabhinqa abakholelwa inani ngokubanzi kakhulu elungileyo, yaye yonke into ekufuneka ukuba - kancinci ukuze zinyibilike amanqatha kwemfuneko esinqeni kunye ngeempundu (kwezi ndawo ngenxa yesizathu esithile uthanda kakhulu yalityaziswa).

Abantu abanengxaki ukutyeba, nako ukwenza ngempumelelo imithambo iinyawo inqaku zethu, ukuba nje ukudibanisa kuyo kunye imithambo kuba namanye amalungu omzimba.

Khaba iinyawo zabo kwicala

Lo msebenzi elula, makwazeke bonke kwimfundo ngokwasemzimbeni esikolweni. Nangona kunjalo, ngenxa elula yayo efihla inzuzo enkulu ezimpundwini kunye kwamathanga (ingakumbi kumphezulu engaphakathi).

Ibangela umzimba ukuya kwindawo yayo yoqobo - ecaleni ukufumana inkxaso ethile uzinze, unako ukukhonza njenge eludongeni, isitulo okanye kwezemidlalo eludongeni. Ngasemva kufuneka ngqo ngokupheleleyo, isisu lalapha. Ukwenza mahi ezinyaweni, ninako ukubonisa ngokwabo webhaleyi e Barre.

Ngoku siqale ukuqaliswa ukusetyenziswa: isandla sasekhohlo baxhomekeke ngenkxaso - ekunene ngqo umlenze ngemoto ukuya kwicala kangangoko kunokwenzeka. Ukufikelela ukuphakama liphezulu kunokwenzeka, amathontsi ngeenyawo, yaye kanye ochukumisa emgangathweni, ngoko nangoko liphuma kwakhona. Emva kokuba wenze imitsi 8-10 umlenze wasekunene, kuyimfuneko ukuba ukujika ukuxhasa kwelinye icala uphinde umthambo ngasekhohlo.

Icebiso: zama ukugcina umzimba tye, musa ukunceda wena xa bekwayame ukuya kwicala elinye. Ukuphakamisa umlenze, qiniseka ukuba ihambelana emzimbeni.

Bonisani ukuba maximus gluteus

Kwaye ngoku ukuba niwunyathelele iinyawo zabo. Kulo, kakhulu, akukho nto kunzima, Ngoku uya kubona ukuba wena. Ngoko ke, sibheka kuzo ebusweni yethu inkxaso kwaye siqalise esinamandla ngezandla zozibini. Sigcina emva ngqo (kwakhona, khumbula dancer). Xa kwindawo yokuqala samkelwe, qala intshukumo agudileyo ukuthatha omnye umlenze umva angayibambi phezulu kangangoko kunokwenzeka. Emva koko sibuyela kwindawo ukuqalisa uphinde umthambo kwakhona. 8-10 amaxesha umlenze nganye iya kuba ngokwaneleyo. Ukuba yenziwe ngendlela eyiyo, ngokuqinisekileyo uya kuvakalelwa iintshukumo, ukuba uhlobo phi izihlunu gluteal.

Icebiso: Kufuneka ukuzama ekukhuliseni ethangeni omkhulu kangangoko kunokwenzeka, kodwa musa zithambekele umzimba phambili. Swing lwenziwa kuphela imigudu kwamathanga. Esiswini kufuneka sidiniwe yaye yayifana.

Mahi ezinyaweni phambili

Le mithambo alandelayo uncedo olukhulu ukomeleza emathangeni kunye ngeempundu, yaye kunye izihlunu ehlabathini ivi. Sifumana phezulu ukuya kwamanqwanqwa nayiphi ecaleni kwaye ubambe ngesandla mnye, phakamisa umlenze ngqo khosi up - magingxigingxi kamnandi.

IBhunga lo msebenzi ngendlela eyiyo: Bamba ukuma; iikawusi toe kufuneka sibhalwe, yaye umzimba ukuma ngqo, hayi axis umva.

Mahi edlule

ukuwasebenzisa ngokufezekileyo kakhulu! Ngoku siza kufunda ukwenza kakuhle. Ukuqala isikhundla: uguqile, esigxininisa ngesandla ngqo, emva ngqo.

Siqala ukuphakamisa kancinci ngomlenze omnye ukuya kwi ukuphakama wokuphakamisa - ukulungisa intshukumo imizuzwana embalwa aze abuyele yokuqala. Uyakwazi ukwenza umthambo ekhohlo khosi kunye unyawo lwasekunene. Besondela ngomntu omnye - amaxesha 8-10. Ukuba imilenze ukunyusa amadolo zityediwe, umthwalo eziphambili iwela izihlunu gluteal, ukuba mahi wenza imilenze tye, ngoko nangoku ukusebenza kwezihlunu sciatic-popliteal.

Icebiso: ungenza naphezulu kwe awo efanayo, kwaye ngeempundu kubhetele ukugcina ombane ubuninzi, kunye nesisu kubuyiswe. iingalo yokwakha bent kancinane kwaye itshintshe umzimba phantsi.

Bonisani kwi sikhundla uvaleke

Ngoku siza kufunda indlela yokwenza kukutshintshatshintsha ukukhaba, elele phantsi.

1. Kufuneka ulale okwesibini ngecala lakho, begxininise engqinibeni; esiqwini ngqo. Nyusa umlenze ephezulu elidlulileyo kwaye zishiya kamnandi. Movement liphindwe 8-10. Ngoncedo beemvavanyo ezinjalo kunokuba nabalulamileyo ngokupheleleyo nsinya kwamathanga embilwini.
2. Iqala isikhundla iyafana. Kodwa ngoku ke umsebenzi kufuneka ukuba unyawo, nto leyo eye yabonakala emazantsi. Wahlukanisa ukusuka emgangathweni ehla enyuka amaxesha 8-10. Koko kulala kwelinye icala, uze enye umlenze umthwalo. Lo msebenzi ngempumelelo iqinisa imisipha nomlenze engaphandle.

Njani luncedo le mithambo?

Kulungile, kuba thina kubaluleke kakhulu ukuba iinyawo mahi ukunceda lungisa amathanga ingxaki kunye ngeempundu, ukususa amanqatha abangaphezu kwemfuneko nabo benze lo mzobo sihle ngakumbi nomtsalane.

Ukuba imisebenzi enjalo kwenziwa rhoqo yonke imihla (kwaye kulula kakhulu ngenxa elula imithambo), ngoko emva kokuba isibini iiveki imilenze kuya kunyibilika ngcembe stroynet futhi iguquliwe, kunye namanqatha iidipozithi phezu esinqeni. Mhlawumbi uqhelene kwesiphumo idolo nophondo? Oku kungenxa kwezi ndawo okongezeleke ngamanqatha nje kuphela kodwa fluid kwemfuneko. Ngoko ke, sonke kufuneka ukuya ngaphandle, azafunyanelwa ndawo!

Kwaye ukhaba iinyawo zabo ukunciphisa umzimba ukwazi ukwenza ezimpundu enwebekayo kunye kwimali, nto leyo ibaluleke kakhulu kuba nomtsalane ababhinqileyo!

Ngoku kancinci esisu kunye esinqeni. imithambo ezinjalo kwaye unako ukuphucula kuzo. Inyaniso kukuba izihlunu nje kuphela umsebenzi imilenze xa esenza isindululo phantsi ingqalelo, kodwa ke esiswini (ingakumbi inxalenye asezantsi), kwakunye izihlunu eyenza esinqeni ezibhityileyo.

Enye into entle: uqheliso elula ekukhawuleziseni ukutya uze sizohlukana cellulite.

iziphakamiso zokugqibela

Ngethemba thina lucidly wachaza ukuba ukwenza njani ukukhaba iinyawo zabo. Ngoko ufuna ukuqinisekisa ukuba abafundi bethu baye bafunda ezininzi ukusuka izimvo, kunye nani Idizayini noba kwaye yayintle ngakumbi. Elokuphetha Ndingathanda ukunika iingcebiso ezimbalwa ukuze ukunceda ukwandisa ukusebenza umthambo ukuze imilenze.

1. Into esemqoka - guquki! Zama ukuba uPhilo, uze ungaphoswa iiklasi. Ukuze wenze oku, wena kudingeka nje ukuba imizuzu eli-10 ngosuku ukuthatha rhoqo oko.
2. Yiya kwi kusasa ude uzive IiReggaeton esebenzayo. Emva kosuku exakeke emsebenzini okanye esikolweni, ungafumana udiniwe yaye nje Unokulibala ukuthatha ixesha inkqubo FizKult enyanzelekileyo.
3. Ngexesha umthambo uyakwazi unxibe ibhulukhwe ukususela yokuthanjiswa ezizodwa, iya kukhawulezisa inkqubo elivuthayo ngamanqatha.
4. Zama ukuba nditye emini musa ukulayisha phezulu ebusuku, ngenxa yokuba ukuba inani calories engenayo emzimbeni wakho uya kudlula ixesha elide, ngoko unciphise umzimba kwiindawo ekujoliswe kuzo ziya kuba nzima.