Izinyathelo ezi-5 Zokulwa neBra Bulge bese Uthinta Umhlane Wakho

-Delile

• Zizwe ukhululekile kubhodisi wakho
• Ukubuyisa i-bulge-free back, emuva
• Yenza lokhu kathathu:
  
• Wenza kanjani umsebenzi ngamunye
• Ukudonsa
• Imigqa ye-dumbbell ye-Bent-over
• USuperman
• Umshini wokucindezela ngaphezulu kwama-pilates
• Isilayidi sengalo
• Isivivinyo sokugcina

Zizwe ukhululekile kubhodisi wakho

Sonke sinayo leyo ngubo - le ehleli ekhabethe lethu, elinde ukuqala kwayo kuzithombe zethu ezizalwe ngale ndlela. Futhi into yokugcina esiyidingayo yinoma isiphi isizathu, njengokuqhuma kwesibindi okumangazayo, okwehlisa ukuzethemba kwethu futhi kusenze sizibalekele ukuzizwa siqinile futhi sibahle.

Ngenkathi ukukhomba i-bra bulge kungabonakala sengathi kumayelana nokubheka i-smokin ’ngengubo, futhi futhi kuwukuwina impilo yakho. Umhlane wakho uyingxenye yengqikithi yakho (njenge-abs yakho) futhi ubalulekile ekuhambeni kwansuku zonke nasekugcineni impilo enhle, enempilo. Ngakho-ke ukuzivocavoca lezi zivivinyo zokuqinisa kungasiza ekuthuthukiseni ukuma kwakho, ukuzinza, nokulinganisela, nokulwa nobuhlungu beqolo elibuhlungu.

Ngakho-ke ulindeni? Bamba umata wakho, izimbumbulu ezimbalwa, namathawula amabili amancane, bese uhlela lo mkhuba ekhalendeni lakho.

Ukubuyisa i-bulge-free back, emuva

Ngemuva kwezikhathi zakho ze-cardio, shaya izinsimbi. Zama lezi zivivinyo ezinhlanu ngokugcwalisa amasethi ama-3 we-10 reps kokuvivinya ngakunye, bese uqhubekela kokulandelayo.

Yenza lokhu kathathu:

• 10 pullups
• Imigqa ye-dumbbell engu-10 egobile
• 10 irowu eguquliwe
• Umshini wokucindezela ophakeme we-Pilates
• Amaslayidi engalo ayi-10

Ukuvalelisa emafutheni anenkani emuva akuyona into esheshayo, kepha imiphumela ingaba yinjabulo yesikhathi sasentwasahlobo ngemuva kokuthi wembule imisipha yakho esanda kufakwa.

Sifisa sengathi ungabona ukunciphisa konke okuvelayo kusuka kubhodisi wakho, kodwa akunakwenzeka! Ukwenza ithoni kuzo zonke izindawo ubuchopho bakho obuthintayo futhi banciphise amafutha amaningi, kuthatha nokudla okunomsoco kanye ne-cardio ejwayelekile.

Wenza kanjani umsebenzi ngamunye

Ukudonsa

I-pullup ingenye yezivivinyo ezinzima kakhulu zomzimba ongazenza. Isebenza wonke umqolo wakho, okungukuthi ama-lats akho, alala ngaphansi kwaleyo bulge e-pesky bra. Yeqa emshinini we-pullup osiziwe ukuze wakhe amandla akho futhi ube yi-pullup pro.

Izinsiza kusebenza ziyadingeka: Umshini we-pullup osiziwe

1. Qala ngokulengiswa kubha ye-pullup ngezandla zakho ziqonde nezandla zihlukaniswe ububanzi behlombe.
2. Zidonse ngokugoba izindololwane zakho bese uzidonsela phansi. Lapho isilevu sakho sidlula ibha, yehlisa ubheke phansi ekuqaleni.

Uma ungenakho ukufinyelela kumshini we-pullup, ungazama enye yezingalo ezingasetshenziswa kusuka kulo mhlahlandlela.

Imigqa ye-dumbbell ye-Bent-over

Okunye ukuzivocavoca okukhomba ama-lats akho, imigqa ye-dumbbell egobile cishe ingaba lula ukwedlula ama-pullups, kodwa ungakuvumeli lokho kukukhohlise - usazothola i-bang eningi ngemali yakho.

Izinsiza kusebenza ziyadingeka: Ama-dumbbells ama-2 aqala ngamakhilogremu ayi-10 uma uyi-newbie

1. Thatha i-dumbbell esandleni ngasinye bese ufaka okhalo okhalweni ukuze umzimba wakho ongaphezulu ugobeke nge-angle engama-45 degree ubheke phansi. Izingalo zakho kufanele zilenge phambi kwakho, zibheke phansi.
2. Ukugcina ikhanda nentamo yakho kungathathi hlangothi, ubuyele emuva uqonde, futhi uzinzise umnyombo wakho, goba izindololwane zakho bese uphakamisa ama-dumbbells phezulu ezinhlangothini zakho, ugcine izindololwane zakho zisondele emzimbeni wakho.
3. Lapho ama-dumbbells efika okhalweni lwakho, misa isikhashana bese ucindezela imisipha yakho yangemuva (ama-lats akho kanye nama-rhomboids) ngaphambi kokudedela izingalo zakho kancane kancane ubuyele endaweni yokuqala.

Ungakwenza futhi lokhu endaweni yokuzibandakanya kokuzivocavoca okukhulu.

USuperman

Lapho usebenza emuva kwakho awukwazi ukukhohlwa ingxenye engezansi. Kulolu cwaningo lwango-2013 lokuthi ngubani owenze umsebenzi wokunwebeka emuva oshukumisayo amahlandla ama-3 ngeviki kumaviki awu-10, kube nokwenyuka okukhulu kwamandla emisipha nobubanzi bokunyuswa komgogodla. Bhalisa!

Izinsiza kusebenza ziyadingeka: akekho

1. Lala ubheke phansi phansi izingalo zakho zeluliwe phambi kwakho, ikhanda lakho likhululekile, kanye nezihloko zezinyawo zakho phansi.
2. Ukuqedela ukuhamba, ngasikhathi sinye phakamisa imilenze nezingalo zakho amasentimitha ambalwa ukusuka emhlabathini ngaphandle kokuphakamisa ikhanda. Misa isikhashana umzuzwana noma emibili phezulu, bese ubuyela emuva ukuze uqale.

Umshini wokucindezela ngaphezulu kwama-pilates

Umshini wokuchofoza ngaphezulu usebenza amahlombe akho kanye nomhlane wakho ongaphezulu. Futhi, ngoba lokhu kuhamba kwenziwa uhleli phansi, uzobe uhlanganyela nomgogodla wakho ngendlela enkulu.

Izinsiza kusebenza ziyadingeka: ama-dumbbells amabili alula, amakhilogremu ama-5 noma ama-10 lilinye

1. Qala ngokuhlala phansi imilenze yakho igobile futhi amathe ezinyawo zakho ethinta phambi kwakho.
2. Nge-dumbbell esandleni ngasinye nezintende zezandla zakho zibheke ngaphandle, qala ngezisindo eziphumule ekuphakameni kwamahlombe.
3. Ukuqinisa umnyombo wakho, nweba izingalo zakho, uphonsa izinsimbi phezulu futhi kude nawe. Kufanele uzizwe lokhu kuma-lats akho.
4. Buyela endaweni yokuqala bese uphinda.

Isilayidi sengalo

Njengoba sishilo ekuqaleni, umhlane wakho uthathwa njengengxenye yengqikithi yakho, futhi isilayidi sengalo siyindlela enhle yokuyisebenzisa. Njengoba igama likhombisa, liphinde linikeze izingalo zakho ukugijimela imali yabo, ngakho-ke kuyinqoba encwadini yethu.

Izinsiza kusebenza ziyadingeka: izilayida noma ithuluzi elifanayo, njengamapuleti ephepha noma amathawula amabili amancane, kanye nokhula

1. Thatha indawo yokuqala kumata, kuzo zonke izinyawo ezinezilayida ngaphansi kwezandla zakho.
2. Qinisa i-abs yakho bese uqala ukukhipha izandla zakho phambi kwakho kuze kufike lapho ungahamba khona ngaphandle kokuthinta phansi. Qinisekisa ukuthi umgogodla wakho uhlala usebenza futhi izinkalo zakho azixegi.
3. Kancane kancane buyela endaweni yokuqala ngokudonsela izandla zakho emuva esifubeni sakho.

Isivivinyo sokugcina

Vele, kungahle kube nesinye iselelesi se-bra bulge. Futhi lokhu kungaba icala elihle lokuthi "nguwe, hhayi mina." Ngakho zibuze: Ngabe ngigqoke ubhodisi osayizi ofanele? Kwavela, . Thola ukulinganisa okufanelekile noma usebenzise umshini wokubala wosayizi we-bra ukuqinisekisa ukuthi awubangeli i-bulge ngokungazi ngosayizi ongalungile.

Lapho usuthole lokho okuphindwe kabili, qhubeka ukugxila ekudleni, ekuqeqesheni i-cardio, nasekuqeqesheni amandla. Uzobe uthi buh-bye ku-bra bulge kungapheli sikhathi, okuyiyona mpumelelo nje yebhonasi yokuba nomhlane o-sexy okubuyisele emuva ekuzizweleni kahle, futhi ume mude futhi uziqhenye ngesikhumba sakho.

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.