Ungalahlekelwa kanjani yimilenze
-Delile
- Ukuzivocavoca kwemilenze nama-glutes
- Ungayilwa kanjani i-flaccidity ne-cellulite
- Izinyathelo ezi-3 zokwehlisa isisindo ngokushesha
Ukuchaza imisipha yethanga neyemilenze, kufanele utshale imali ekuzivocavoca umzimba okudinga umzamo omkhulu emalungeni aphansi, njengokugijima, ukuhamba, ukuhamba ngebhayisikili, ukuphotha noma ukuqhuma i-rollerblading. Lolu hlobo lokuzivocavoca luzokhuphula izindleko zomzimba zekhalori futhi luzosebenzisa inani elihle lamafutha aqoqwe kulezi zifunda.
Isiqubulo sokunciphisa amafutha nokwandisa imisipha kufanele silandelwe nsuku zonke, ngaleyo ndlela kuvinjelwe ukuxegiswa, kukhuphuke isinqe futhi kuchazwe kahle izinkalo nemilenze.
Kepha, ukuqinisekisa ukuthi amanoni asemilenzeni nase-glutes "ashile", kubaluleke kakhulu ukuthi ungadli amafutha ekudleni, ukwamukela ukudla okuncane kwekhalori. Ukudla okunemikhawulo kakhulu kungadala ukukhathazeka futhi kungasebenzi, ngakho-ke inhloso ukushintsha indlela odla ngayo kancane kancane.
Ukwenza ukuvivinya umzimba usebenzisa izitho ezingezansi nakho kubalulekile, ngoba kuqinisekisa ukwanda kwemisipha, ukuvimbela ukuxegiswa futhi, ngenxa yalokho, kunciphisa ukubonakala kwe-cellulite. Ithiphu elihle ukwenza ukuzivocavoca nge-aerobic, njenge-treadmill noma ibhayisikili, ngolunye usuku, nokuzivocavoca ngesisindo ngokulandelayo.
Ukuzivocavoca kwemilenze nama-glutes
Ukuzivocavoca okulandelayo kusiza ekusebenzeni imisipha yamathanga nama-glutes, futhi kuhle kakhulu ekushiseni amafutha atholakala kulezi zifunda.
Zingenziwa amahlandla ama-3 ngeviki ngamaqoqo ama-3 wokuphindaphinda okungu-12 ngokuvivinya umzimba ngakunye:
Ulele ohlangothini lwakho, phakamisa umlenze owodwa ekuphakameni kwekhanda lakho, ugcine amadolo akho elula futhi izinzwane zibheke phambili. Bese wehlisa umlenze wakho uze uthinte umhlaba bese uwuphakamisa futhi.
Ulele ngomhlane, sekela isisindo somzimba wakho ezindololwaneni zakho njengoba kukhonjisiwe esithombeni bese uphakamisa imilenze yomibili kancane, wenze ukunyakaza okuqhubekayo, uletha umlenze owodwa ngasikhathi sinye eduze kobuso bakho. Uma ukwazi, sebenzisa ama-shin pads emaqakaleni akho ukukhulisa ukumelana nokuzivocavoca umzimba.
Ulele emhlane, phakamisa izinkalo zakho njengoba kukhonjisiwe esithombeni, kuze kufike ekuphakameni okuphezulu ongakwenza, ugcine izinqe zakho ziqinile. Bamba ilift ngayinye imizuzwana eyi-10 bese wehlisa okhalweni lwakho uze uthinte phansi. Phumula imizuzwana emi-3 uphinde uvuse izinkalo zakho.
Ungayilwa kanjani i-flaccidity ne-cellulite
Isixazululo esingcono kakhulu sokungawatholi amathanga nezinqe ezingathi shu futhi ulwe ne-cellulite ngemuva kokwehlisa isisindo ukuqeda amafutha amaningi aqoqiwe bese ugcwalisa isikhala ebesinemisipha ngenxa yalokho, ukuzivocavoca nge-hypertrophy kufanele kwenziwe ejimini.
Lapho, umqeqeshi wakho uqobo uzokwazi ukukhombisa izivivinyo ezinhle kakhulu nesisindo okudingeka usithathe ukuqinisekisa ukukhula kwemisipha, ukuthuthukisa ukubukeka kwakho. Izithasiselo ezicebile zamaphrotheni zingakusiza nokuthi ukhule imisipha yakho ngokushesha futhi kunganconywa yisazi sakho sokudla, kodwa ngaphandle kwehaba ukuze ungalimazi izinso zakho.
Izinyathelo ezi-3 zokwehlisa isisindo ngokushesha
Ukuhlanganiswa kokudla okunomsoco nokuvivinya umzimba kwemilenze kuzoshisa amanoni aqoqwe kulezi zifunda, kuzowenza abumbe ngokwengeziwe, aqine futhi alwe ne-cellulite. Umphumela uzobonakala cishe ezinsukwini ezingama-20 futhi uzoqhubeka, njengoba umuntu egcina umkhuba wokuzivocavoca nokudla, njalo eqondiswa nguthisha womzimba kanye nongoti wokudla.
Uma udinga ukunciphisa umzimba hlola ividiyo engezansi, okudingeka ukwenze ukuguqula indlela odla ngayo: