Lo Mkhuba Wokuqothula I-Cellulite Uthatha Imizuzu Engu-20 noma Ngaphansi

-Delile

• Ongakwenza
• 1. Khuphuka nge-reverse lunge
• 2. I-curtsy lunge
• 3. I-lateral lunge
• 4. Hlukanisa isikwele
• 5. Ibhuloho elikhazimulayo
• 6. Skat gxuma
• 7. Ukuzinza kwebhola lokugoba umsipha
• Izinto okufanele uzicabangele
• Okubalulekile
• I-3 Ishukumisela Ukuqinisa Ukukhanya

Ongakwenza

Uma ubheka eceleni izimbotshana ezisemathangeni nasesinqeni sakho, yazi ukuthi awuwedwa. Eminye imininingwane iphakamisa ukuthi noma ikuphi kwabesifazane abadala bane-cellulite kwenye indawo emzimbeni wabo.

I-Cellulite ayiqondile ngosayizi. Eqinisweni, abanye abantu kungenzeka bathambekele ekuziphatheni okunesimo sofuzo. Yize kungenzeki ukususa ngokuphelele i-cellulite, kunezinto ongazenza ukunciphisa ukubukeka kwayo.

Ukuqeqeshwa kwamandla - ikakhulukazi uma kuhlangene nokudla kanye ne-cardio - kunganciphisa amafutha omzimba nokuqothula imisipha, kusize ukusula ezinye zalezo zinhlayiya.

Ulungele ukuqala? Konke okudingayo imizuzu engama-20 ukuzama lo mkhuba womzimba ophansi.

Qedela izinyathelo ezintathu zokuqala, bese uqedela inqubo yakho ngezivivinyo ezimbili kokugcina ezine. Hlanganisa it kusuka Amazing ukuze Amazing!

1. Khuphuka nge-reverse lunge

Uzodinga ibhentshi noma enye indawo ephakeme yalokhu kuhamba kwe-combo. Isebenza ama-quads akho, ama-glutes, nezintambo, ikunikeze i-bang eyengeziwe ngemali yakho.

Ukuhamba:

1. Qala ngokuma amamitha angu-1-2 ukusuka ebhentshini.
2. Ngonyawo lwakho lwesokudla, khuphukela ebhentshini, uphusha isithende sakho. Lapho unyawo lwakho lokudla lufika ebhentshini, shayela idolo lakho langakwesobunxele esibhakabhakeni.
3. Yehlisa umlenze wakho wesobunxele phansi, uhlehla ubheke ebhentshini uye endaweni yokuqala.
4. Lapho unyawo lwakho lwesobunxele selufinyelela phansi, buyela emuva ngomlenze wakho wesokudla. Buyela ekuqaleni.
5. Gcwalisa amasethi ama-3 we-10 reps ngemilenze yomibili.

2. I-curtsy lunge

Ukhiye wokuphanga okuyindilinga ukusebenza kuzo zonke izinhlangothi zemisipha ekhazimulayo. I-curtsy lunge ishaya i-gluteus medius - ebalulekile ekuqiniseni kwe-hip - ngaphezu kokubandakanya ama-quads akho nezintambo zakho.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi behlombe nezingalo zigobe kamnandi phambi kwakho ukuze ulinganisele.
2. Ukuqinisa umnyombo wakho nokugcina isifuba sakho siphezulu, qala ukugoba umlenze wakho wesobunxele bese ubuyela emuva ngomlenze wangakwesokudla, uwele ibanga eliphakathi nendawo ukuze unyawo lwakho lokunene luwele edayagonali ngemuva kwakho - njengoba ubungenza uma ubugobile.
3. Ngemuva kokuma isikhashana, phusha isithende sakho sobunxele bese ubuya uzoqala.
4. Shintsha imilenze bese uphinda izinyathelo ezifanayo. Lesi yisikhulu esisodwa.
5. Qedela amasethi ama-3 we-10 reps, uphumule umzuzu owodwa phakathi kwamaqoqo.

3. I-lateral lunge

I-lunge eseceleni ibuye ibhekise emathangeni angaphakathi nangaphandle, okwenzela inqubo ejwayelekile yomzimba ephansi.

Ukuhamba:

1. Yima ngezinyawo zakho ububanzi behlombe nezingalo zakho ezinhlangothini zakho.
2. Ukuqala ngomlenze wakho wangakwesokudla, thatha isinyathelo esikhulu ohlangothini - ukugoba idolo lakho langakwesobunxele bese wenza sengathi uhleli esihlalweni - bese uphakamisa izingalo zakho phambi kwakho ngasikhathi sinye ukuze ulinganise. Umlenze wakho wangakwesokudla kufanele uhlale uqondile.
3. Yenza isheke lapha: Isifuba sakho kufanele sibe phezulu futhi isinqe sakho kufanele sibuyele emuva nangaphansi, sikhombe ngempela lezo glutes kanye nemisipha. Lokhu kuvivinya umzimba kuthatha ukuguquguquka okuncane nokuhamba ezinqulwini zakho, ngakho-ke ungaphoqeleli noma yini engazizwa ilungile.
4. Buyela endaweni yokuqala ngokucindezela phezulu kusuka enyaweni lakho langakwesokudla. Gcwalisa i-10-12 reps ngakolunye uhlangothi, bese ushintsha imilenze bese uphinda i-10-12 reps ngakolunye.

4. Hlukanisa isikwele

Uzodinga ibhentshi noma enye indawo ephakeme ukuze uqedele i-squat split squat. Lokhu kuhamba kusebenza ama-quads akho, imisipha kanye nama-glutes.

Uma udinga inselelo, bamba isisindo esincane esilinganisweni esiphakathi nesisindo esandleni ngasinye ukuze uzwe ukusha.

Ukuhamba:

1. Hlukanisa ukuma kwakho ume ubheke kude nebhentshi, ngenhla konyawo lwakho lwesobunxele luphumule ngaphezulu kwalo nomlenze wakho wokunene nonyawo kutshalwe cishe ubude obuyindilinga phambi kwawo.
2. Ngomgogodla wakho oqinile, lunge ngomlenze wakho wangakwesokudla, ugcine isifuba sakho siphezulu, kuze kube yilapho ithanga lakho langakwesokudla lihambisana nomhlabathi. Ungadinga ukulungisa ukubekwa konyawo lwakho lokunene lapha ukuqinisekisa ukuthi ugcina ifomu elifanele.
3. Buyela ekumeni.
4. Phinda ama-reps ayi-12, bese ushintsha imilenze.

5. Ibhuloho elikhazimulayo

Ngokungafani nezinye izivivinyo zomlenze, lesi sinyathelo sokukhomba nge-glute asikubeki ingcindezi kumhlane wakho ophansi.

Uma ibhuloho le-glute lendabuko liba lula kakhulu, shintshela kokuhlukile komlenze owodwa. Ngenselelo enkulu kakhulu, zama ukujula kwesisindo esinesisindo.

Ukuhamba:

1. Qala ngokulala phansi uguqe ngamadolo, izinyawo ziyisicaba phansi, nezingalo zakho ezinhlangothini zakho izintende zibheke phansi.
2. Faka futhi uphushe ngezithende zakho, uphakamise izinkalo zakho emhlabathini ngokubandakanya ingqikithi yakho, i-glutes, kanye nemisipha yakho. Umzimba wakho kufanele wakhe umugqa oqondile kusuka enhla emuva uye emadolweni.
3. Phezulu, misa isikhashana bese ucindezela, bese ubuyela endaweni yokuqala.
4. Gcwalisa amasethi ama-3 we-15-20 reps.

6. Skat gxuma

ngeGfycat

Lesi sinyathelo esinomthelela omkhulu singaba yingcosana. Akubona abaqalayo noma noma ngubani onezinkinga ngamajoyinti abo.

Ukuhamba:

1. Qala ngokuma izinyawo zakho zihlukaniswe ububanzi behlombe nezingalo zakho ezinhlangothini zakho.
2. Qala ukugcwala phansi - wenze sengathi uhleli esihlalweni izingalo zakho ziphuma phambi kwakho.
3. Ekukhuphukeni, zihambise ngokugxuma, wehlise izingalo zakho ukusiza ukunyakaza.
4. Mhlaba ngokushelela ngangokunokwenzeka, uvumele amabhola ezinyawo zakho ashaye kuqala, bese ngokushesha uhla phansi bese uphinda.
5. Gcwalisa amasethi ama-3 we-10-15 reps.

7. Ukuzinza kwebhola lokugoba umsipha

Uzodinga ibhola lokuzinza ukuze uqedele lo msebenzi, ngakho-ke ulondolozele usuku lokuzivocavoca. Ungavumeli lesi sinyathelo somzimba sikukhohlise - kulula ukukhohlisa, kodwa uzozizwa ngosuku olulandelayo.

Ukuhamba:

1. Beka emhlane wakho ngebhola lokuzinza ngaphansi kwemilenze nezinyawo zakho ezingezansi. Beka izingalo zakho eceleni izintende zibheke phansi.
2. Ukufaka ingaphakathi lakho ne-glutes, cindezela izinkalo zakho phezulu phansi ukuze umzimba wakho, kusuka enhla emuva uye ezinyaweni, wakhe umugqa oqondile.
3. Cindezela imilenze nezinyawo zakho ezingezansi ebholeni ukuze uzinze.
4. Usebenzisa imisipha yakho, donsela izithende zakho ngasesinqeni sakho kuze kube yilapho izinyawo zakho zisicaba ebholeni lokuzinza.
5. Buyela esimweni somzimba oqondile. Lesi yisikhulu esisodwa.
6. Gcwalisa amasethi ama-3 we-10-12 reps.

Izinto okufanele uzicabangele

Qedela le nqubo okungenani kabili ngeviki ukuze umzimba wakho ophansi umile futhi uqhume i-cellulite.

Qiniseka ukuthi ufudumeza kahle. Hlela imizuzu eyi-10 ye-cardio ekhanyayo bese ungeza ukwelula okunamandla ngaphambi kokuthi uqale.

Uma izivivinyo ziba lula kakhulu, engeza ama-reps. Uma usungakwazi ukwenza ama-20 ku-bodyweight, engeza isisindo nge-barbell noma ama-dumbbells.

Ukuze uthole okuningi kulo mkhuba, qiniseka ukuthi udla ukudla okunomsoco futhi uthola i-cardio ejwayelekile. Ukwehlisa amanoni omzimba kuyisihluthulelo sokwembula umzimba oqoshiwe nokusula i-cellulite.

Okubalulekile

Landela lo mkhuba, kanye nezinye izikhombisi zethu, futhi kufanele uqale ukubona imiphumela ezinyangeni ezimbalwa nje.

I-3 Ishukumisela Ukuqinisa Ukukhanya

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele Instagram.