Ukuncipha neentungo lo mshini: indlela yokusebenza

Malunga imilenze emide yonke umfazi uyaphupha: ukuba bahlukane cellulite, ukufumana ezimpundwini ngokuqinileyo kunye kwamathanga. Kwaye yiloo nto iphupha ngokupheleleyo uninzi lwamalungu besini bubuhle. Umnqweno ukuba balahle ngamanqatha ongaphezu kwemfuneko kwamathanga kunye ngeempundu ukhokela amanenekazi ku ejimini. Kwaye bona, ngelizama ukutshintsha imilo ezinqeni, musa kumka lo mshini, chitha ixesha elininzi ngokwenza umthambo, ngethemba lokuba "Uloshenxisa ezingeyomfuneko", "into osusa" kunye nabanye. Yintoni le nto sithetha ngayo? Ukuncipha neentungo lo mshini. abafazi abaninzi bakholelwa ukuba ezi zifundo ziya kubanceda balahle amanqatha, ukwenza imilenze mncane, ezinqeni, ilastiki. Yinyaniso le? Makhe uphando.

Ukuncipha neentungo lo mshini

Athandwa kuyi for iinkcukacha iinyawo, ikakhulu ngenxa yokuba indawo toe abaninzi nezamkelekileyo ebalulekileyo. Omabini abasetyhini kunye namadoda ayikho akanankathalo. Wonke umntu ufuna ukuba kwimali imilenze yakhe, kungekho zimpawu "beans" kule ndawo. Ukukhokela umatshini - kuyi ukuba iinkcukacha iinyawo - lijolise ekomelezeni zabo izihlunu ethangeni :

• sifuba;
• phambili - elikhulu, elifutshane, elide.

Ukongeza, kukho lift ukuthunga kunye izihlunu iliac phecana tibial.

izihlunu Adductor - yinto oluntsonkothileyo izihlunu enzulu nasemiphakathweni kunye nomlenze ngaphakathi. Fumana kubo kakhulu kunzima, Noko ke, ezi izihlunu asebenza yonke imihla: xa lisanyuka izinyuko okanye evuka endulini. izihlunu Adductor inxaxheba kubomi bemihla ngemihla yaye buthathaka kancinci. Yiyo loo nto baze baqeqeshwe.

Ukunciphisa emlenzeni kuyi lijolise ekomelezeni adductors, kodwa ukuba unciphise umzimba ngaphakathi emathangeni , le mithambo uya kubakhokela, ngenxa yokuba iintlobo ezahlukeneyo yezihlunu - izihlunu kunye inyama overlying. Kwanokuba ngexesha uqeqesho lo mshini ukuze batshise calories ngaphezulu - ukunciphisa amanqatha esinqeni ziya kulandela.

Iziphumo yoqeqesho. buhle

Abaqeqeshi kwi indlela elisetyenziswa / ukuxutywa emilenzeni luyilwe ukusebenza ngaphandle iqela kwezihlunu. Eneneni ithanga (indawo lwangaphandle / lwangaphakathi) usebenza ngokubambisana namanye amalungu omzimba. Ngokwahlukeneyo, le izihlunu kubomi bemihla ngemihla hayi libandakanyeka, ngoko ke uqeqesho isetyenziswa abangabancedani. Ziqulethe uluhlu iseti engundoqo olulandelenayo ngokwahlukileyo iinyawo ukwehliswa lo mshini iya kuba nafuthe ekuphuculeni ubume imilenze. Into efunekayo ke lo mshini?

• komeleza izihlunu kwamathanga ongaphakathi;
• umoya okanye ubunzulu adductors;
• ukuphucula kwemithwalo ihamba;
• kwezinga labantu abalimele.

iinyawo zokunciphisa kuyi, indlela yokusebenza:

• Cwangcisa ubunzima efunekayo kumatshini.
• Hlala kumatshini imfanelo ubeke iinyawo zenu phezu kwesiseko.
• Emva ngqo, izandla phezu emphinini, umzimba ukucinezwelwa kwibhentshi.
• Uwukhuphe - imilenze ukuba kunye.
• Uphefumlela - imilenze ezinyibilikayo (kancinci).

ezisebenzayo:

• Ukuba kunzima ukwenza imithambo kukunceda yena ngezandla zakhe.
• Olugunyazisiweyo ashushu-up phambi umthambo.
• Uqheliso lomsebenzi lwenziwa kunye nezinye imithambo ezinyaweni zakho.

Oko kuya kugqiba uqeqesho?

• Ukuphucula unyamezelo jikelele.
• Ukomeleza iimpahla intliziyo negazi.
• Iya sehlise izihlunu.
• Ukwandisa nezimo imisipha namalungu.
• Bunjani kwegazi.
• Ukuphucula nethe.

Kwaye ngenxa yoko yokukwamkela:

• ndahlukane ubunzima ukuzibhubhisa;
• imilo yomzimba efanelekileyo.

Tyelela ejimini ngenjongo umthambo kukhokelela kuphela imoto akwenzi ngqiqo, ekubeni lo msebenzi ngempumelelo kuphela ukusebenzisa ezintsonkothileyo. Kuba self-study ngemilenze flexion kuyi yindlela elungileyo - kuyi "Butterfly." Uqheliso ye-uqeqesho self ilula kwaye ziyasebenza.

Izimo

Iiklasi kule umatshini yeli umthamo omkhulu kunye umthwalo nokwanda kunokubangela spasm of the piriformis kwezihlunu. umsebenzi Muscle nje supination nokuxhwilwa lesinqe. Le zibekwe kufutshane luvo sciatic, nto leyo ekhokelela ekubeni jamming iintlungu emlenzeni. Kuzoba moderation kuphela okanye iiseshini kunye umqeqeshi.

Lo mshini-olwandisa "Butterfly"

"Butterfly" - a kuyi kumaqela kwezihlunu ezahlukeneyo, loo olwandisa kulula ukuyisebenzisa. Ngaba umsebenzi wendlu. Uqeqesho ayidingi igumbi okhethekileyo. Iiklasi rhoqo ziya kunika iziphumo eyiyo ngexeshana elifutshane. Ukusebenza ucinezelo ikhuthaza kukuchaza kabanzi onke amaqela izihlunu (esifubeni, komhlana, iinyonga, ezinqeni, cinezela, amagxa kunye neengalo) kuyi "Butterfly."

umzimba:

1. Uqeqesho umzimba eliphezulu. Thatha olwandisa ezandleni niphakamise. Compress "Butterfly", usebenzisa izihlunu umbhinqo emagxeni. Ukwanda Umthwalo ngenxa elirhoxisa kwezandla kude umzimba.
2. izihlunu Training esifubeni. Kuqinisa "Butterfly" phakathi kunene. Ukunciphisa iingalo, clenching kwaye unclenching mshini yakhe.
3. Ab Amazing. Lala phantsi ngamadolo zakho ethobe uze ubeke iinyawo zakho phantsi. Enye ekupheleni uwathandabuze kuyi phakathi emathangeni akhe, kwaye eyesibini - ukugcina izandla zakho ebusweni. Phakamisa imilenze yakhe, qhiwu mshini. Umthwalo kwi-ndaba.
4. Qeqesha kwamathanga. Hlala esihlalweni. Fitness Umatshini uqinisa ibihleli phakathi emadolweni. Izandla - on izibambo kuyi kunye ngokuqinileyo compress le olwandisa. egoba imilenze yakhe kuyi - msebenzi olusebenzayo kwamathanga. Ekuphumezeni uhlobo zabo.

Imithetho kunye neengcebiswano ezinokusetyenziswa ukuze iziphumo ekhawulezayo

Okokuqala, ukusebenzisa rhoqo. Yifuna kunokuzuzwa kuphela phantsi kwale meko. Ngubani kufuneka abe nani efanelekileyo ukwenzela iziphumo ezikhawulezayo kwaye wenze iinzame ezingaphezulu.

Okwesibini, nangokutya nokuphelisa ukutya okunamafutha. Imeko ephambili - ukulandela isiqulatho osidingayo kokutya kunye nesabelo nobukhulu. Bala ukudla imihla ngemihla:-avareji 1100-1200 kcal. Quka kwi milk ukutya ukutya nawokuphunga namakhambi. Baya kuya kunceda ekunciphiseni imvakalelo yindlala. Nciphisa ityuwa kunye ukupheka ukusetyenziswa zhiroszhigayuschie ubulawu: nesinamon, turmeric, paprika, kunye nabanye.

Okwesithathu, ukunika uqeqesho iyure ubuncinane isiqingatha imihla ngemihla. Ngaba ukubandakanya izihlandlo eziliqela ngemini, ngokulungelelana esasaza ixesha, ukwenza imithambo 2-3.

isiphelo

Uqheliso ukuba simulators ikhokela ziyasebenza ukunciphisa umzimba okanye ukuphucula ukuma ngeenyawo kuphela kuqeqesho ezintsonkothileyo. Kukhokelela ithoni kunye nokolula izihlunu kwamathanga. Ukongeza, ukuphuculwa impilo, njengoko umgaqo, kukhokelela ekwandeni ukuzithemba nokuzithemba.