Ukuzivocavoca oku-3 ukukhulisa izinqe zakho ekhaya

-Delile

• Ukuzivocavoca ukukhulisa izinqe
• 1. squat kusengaphambili
• 2. Ukukhuphuka esihlalweni ngomlenze owodwa kuphela
• 3. Isikwele ngokugxuma
• Imishanguzo yobuhle
• Yini okufanele udle

Ukuzivocavoca okunye ukwandisa i-gluteus kungenziwa ekhaya ngoba azidingi amadivayisi futhi kulula ukuzenza. Zisiza ukuqinisa imisipha yesifunda esikhazimulayo, zisenze siqine futhi sibe sikhulu, futhi kuyasiza futhi ukulwa ne-cellulite ngoba ithuthukisa ukujikeleza kwegazi nemilenze nemilenze.

Uchungechunge lokuzivocavoca lungenziwa ngezinsuku ezihlukile zabaqalayo futhi nsuku zonke kwabaphambili kakhulu, kepha ukunakekelwa kufanele kuthathwe ukuze ungabuzwa ubuhlungu emhlane, emadolweni nasemaqakaleni. Uma lokhu kwenzeka, kubalulekile ukufuna uPhysical Education professional, uyeke ukuzivocavoca nokuphumula usuku olungu-1 noma olungu-2 futhi, uma ubuhlungu buqhubeka, yiya kudokotela.

Ukuzivocavoca ukukhulisa izinqe

Ukuzivocavoca ukukhuphula izinqe kufanele kwenziwe ngokuya ngesincomo sochwepheshe wezokuzivocavoca umzimba futhi kungenziwa ngokuqhubekayo imizuzwana engama-30 kuye kwangama-60 ngokwezinga lomuntu lokuqeqeshwa. Ngemuva kokuvivinya umzimba kokuqala, kufanele uphumule phakathi kwemizuzwana eyi-10 nengama-30 bese uqala ukuzivocavoca okulandelayo.

Ekupheleni kokuzivocavoca kwesithathu, uchungechunge lungaqalwa kabusha amahlandla ama-2 ngaphezulu. Ngakho-ke, ukuzivocavoca ngakunye kufanele kwenziwe okungenani ama-3 amasekhondi angama-30 kuye kwangama-60.

1. squat kusengaphambili

Kulokhu kuvivinya umzimba, kufanele uhambe ngezinyathelo ezinde futhi esinyathelweni ngasinye kufanele ucebe. Lapho umlenze ongemuva uqondile, akufanele uthinte isithende phansi futhi idolo eliphambili akufanele lidlule umugqa wezinyawo.

2. Ukukhuphuka esihlalweni ngomlenze owodwa kuphela

Khuphuka esihlalweni noma ebhentshini, ngomlenze owodwa kuphela ngesikhathi, njengoba kukhonjisiwe esithombeni, unakekele ukuba nokusekelwa okuqinile nokuqinile lapho ukhuphuka. Izihlalo zepulasitiki azinconyiwe njengoba zingazinzi futhi zingaphuka.

Ukuphakama kwesihlalo, kukhulu umzamo, ngakho-ke ungaqala ngebhentshi elingezansi. Ukwenza kube lula, ungabeka izandla zakho okhalweni lwakho futhi ukhumbule ukugcina umqolo wakho uqonde futhi njalo ubheke phambili phambili ukuze ugcine umgogodla wakho uqondane.

Enye indlela yokwandisa izinga lobunzima ukuphatha izinsimbi ezandleni zakho.

3. Isikwele ngokugxuma

Isikwele esinemilenze ehlukanisiwe futhi, lapho umile, gxuma bese uphinda futhi, ngokulandelana. Lapho ukuqubuzana kubalulekile ukugoqa ngokuguquguqula amadolo, ukunciphisa umthelela kulokhu kuhlangana nokushiya ithanga lifanale phansi, ukuze ama-glutes asebenze empeleni.

Imishanguzo yobuhle

Kungenzeka futhi ukukhulisa izinqe ngezindlela zokwenza ubuhle, njengokubeka into yokufakelwa ye-silicone nokuxhunyelelwa kwamafutha.

Ukubekwa kwesitho sokufakelwa esinqeni kwenziwa ngaphansi kwe-anesthesia kanye ne-sedation, kuthatha isilinganiso samahora ama-2 futhi kwenziwa ngokwenza ukusikeka okuncane ezinqeni okuvumela ukufakwa kokufakwa kwe-silicone. Ubungako bokufakelwa buchazwa udokotela nesiguli ngokwenhloso, okungukuphakamisa, ukuthuthukisa ukwakheka noma ukukhulisa usayizi wama-glutes.

Ukuhlanganiswa kwamafutha nakho kuyinqubo engenziwa ukukhuphula izinqe noma ukushintsha ukuma kwawo futhi, kulokhu, amafutha atholakala esifundeni esithile, njengesisu noma amathanga, ayasuswa abekwe ethangeni.

Funda kabanzi mayelana nokuthi ungasikhulisa kanjani isitho sakho ngezinqubo zezimonyo.

Yini okufanele udle

Indlela engcono yokugcwalisa izivivinyo ukubheja ekudleni okunothe ngamaprotheni, njengoba kukhuthaza i-gluteal hypertrophy. Ngakho-ke, ngemuva kokuqeqeshwa kufanele udle iyogathi, thatha izithasiselo noma utshale ukudla okungenani nge-100 g yenyama enciphile efana nesifuba senkukhu esosiwe, amaqanda noma inhlanzi ebilisiwe.

Ukudla ukudla okunoshukela omningi namafutha akuwona umqondo omuhle ngoba kuzoholela ekwakhekeni kwamafutha ne-cellulite, ngaphezu kokuphazamisa inqubo ye-hypertrophy. Bheka imenyu yokudla okunothe kwamaprotheni ukuthola kahle ukuthi uzodlani.