Izindlela Zokuzivocavoca: Ukuzivocavoca Kwe-Cellulite

-Delile

• Uzibuza ukuthi ungayisusa kanjani i-cellulite? Bheka lezi zixazululo zokuzivocavoca ze-cellulite kusuka ku- Umumo namuhla.
• Lezi zindlela zokuzivocavoca ezivelele zihlanganisa ukuqeqeshwa kwe-cardio kanye nezinhlelo zokuzivocavoca ze-cellulite ezizokwenza umzimba wakho ube sesimweni esibushelelezi ngokushesha.
• UHLELO
• Izindlela Zokuzivocavoca
• Ukuzifudumeza / Ukupholisa Ukuzivocavoca Kwe-Cellulite
• Amandla, Setha futhi uphendule imihlahlandlela yemizila yokusebenza
• Imihlahlandlela yesisindo
• Thola imininingwane esemqoka mayelana nemizila yokusebenza ye-cardio evimbela i-cellulite okuhle!
• Izikhombisi-ndlela ze-Cardio Workout
• Ukuzifudumeza / Ukupholisa Ukuzivocavoca Kwe-Cellulite
• I-Cardio Workout Option 1: Khetha umshini wakho
• I-Cardio Workout Option 2: Yikhiphele ngaphandle
• I-Cardio Workout Option 3: Thola iqembu
• Buyekeza kwe-

Uzibuza ukuthi ungayisusa kanjani i-cellulite? Bheka lezi zixazululo zokuzivocavoca ze-cellulite kusuka ku- Umumo namuhla.

Ama-dimples angaba muhle - kepha hhayi lapho evela ku-butt yakho, okhalweni nasemathangeni.Uma uhlushwa ukungalingani kwesikhumba emzimbeni wakho ongezansi (noma kwenye indawo), mane uzame lolu hlelo oluyisimangaliso ngomzimba obushelelezi, oqinile, ongcono.

Lolu hlelo lusekelwe eminyakeni yocwaningo olwakha isisekelo sencwadi entsha ethi No More Cellulite (Perigee, 2003) by strongguru Wayne Westcott, Ph.D., kanye noRita LaRosa Loud waseSouth Shore YMCA eQuincy, Mass.

Ngokuya ngohlelo lukaWestcott, sibeka izifundo zokuhlola eziyi-18 ngokuzivocavoca iminithi engama-40 nokuzivocavoca okuyizidumbbell, izinsuku ezintathu ngesonto amasonto ayisishiyagalombili. Imiphumela yethu Umumo ukutadisha nesifundo se-No More Cellulite kuhlangene kwakumangalisa ngokuphelele; abesifazane bachitha isilinganiso samakhilogremu angu-3.3 wamafutha, bathola isilinganiso samakhilogremu ama-2 emisipha futhi banciphisa ngokuphawulekayo i-cellulite yabo - ngaphandle kokudla. (Labo abalandela ukudla okunempilo okunempilo balahlekelwa cishe ngokuphindwe kathathu kwamafutha kanye namakhilogremu angu-6 ngaphezu kweqembu lokuzivocavoca kuphela).

"ICellulite yinkinga enezingxenye ezimbili - imisipha emincane kakhulu namafutha amaningi," kusho uWestcott noLoud. "Lolu hlelo lunikeza isisombululo esinezingxenye ezimbili - imisipha eminingi namafutha amancane."

Manje sekuyithuba lakho. Ingabe le mizila yokuzivocavoca amasonto ayisishiyagalombili alandelayo (engeza ukugqugquzela kanye nokudla okunempilo okulinganiselayo ukuze uthole imiphumela engcono kakhulu) futhi okuwukuphela kwamadimples ozobe udlala kuwo kuzoba ebusweni bakho.

Uma ufuna ukwazi okwengeziwe mayelana nendlela yokuqeda i-cellulite, vele ulandele izinqubo zokuzivocavoca, kuhlanganise nokuzivocavoca kwe-cardio okuchazwe ngokulandelayo.

Lezi zindlela zokuzivocavoca ezivelele zihlanganisa ukuqeqeshwa kwe-cardio kanye nezinhlelo zokuzivocavoca ze-cellulite ezizokwenza umzimba wakho ube sesimweni esibushelelezi ngokushesha.

UHLELO

Izindlela Zokuzivocavoca

Izinsuku ezintathu ngesonto, yenza imizuzu engu-20 yokuzivocavoca ye-cardio oyikhethile (bheka iziphakamiso ngakwesokudla), kulandelwe i-dumbbell yemizuzu engama-20 noma ukuzivocavoca ngamandla okususelwa kumakhasi kumakhasi 148-151. Thatha usuku lokuphumula phakathi kokujima kwemizuzu engama-40 ngakunye.

Ukuzifudumeza / Ukupholisa Ukuzivocavoca Kwe-Cellulite

Ukufudumala kwakhiwe ekuqaleni kweseshini ngayinye. Ngemuva kokuqeda ukuzivocavoca kwakho kwe-cardio namandla akho, ungakwazi ukunweba wonke amaqembu akho amakhulu emisipha, ubambe ukwelulwa ngakunye kuze kube sezingeni lokungezwani okuncane imizuzwana engama-30 ngaphandle kokushaya.

Amandla, Setha futhi uphendule imihlahlandlela yemizila yokusebenza

Ingabe konke ukuhamba okungu-8 ngokulandelana okusohlwini. Ngokunyakaza ngakunye kwe-dumbbell, yenza amasethi angu-1-2 we-10-15 reps, uphumule imizuzwana engama-60 phakathi kokuzivocavoca (uma wenza isethi eyodwa kuphela) noma phakathi kwesethi ngayinye. Uma uphumula, welula imisipha osanda kuyisebenzisa, ubambe i-stretch ngayinye cishe imizuzwana engu-15-20.

Uma ukhetha ukwenza inketho esekwe kumshini yokuhamba ngakunye, yenza isethi eli-1 le-12-15 reps, welula phakathi kokuzivocavoca njengoba kuyalelwe ukunyakaza kwe-dumbbell.

Imihlahlandlela yesisindo

Njalo sebenzisa isisindo esiningi ngangokunokwenzeka ukuze ama-reps wokugcina we-1-2 abe nzima, kepha ifomu alivinjelwa. Khulisa isisindo sakho ngamaphesenti angu-10 noma nini lapho ukuphindaphinda okungu-15 kuba lula ukukuqedela. Bona amagama-ncazo ngezincomo zesisindo esithile.

Ulungele ukusebenza kahle kwe-cardio?

Thola imininingwane esemqoka mayelana nemizila yokusebenza ye-cardio evimbela i-cellulite okuhle!

Izikhombisi-ndlela ze-Cardio Workout

Qala yonke iseshini yokujima kwe-cardio ngemizuzu engama-20 ye-cardio, ukhethe kunoma yikuphi ukujima okulandelayo. Zama ukushintshanisa imisebenzi yakho, kanye namandla akho, njalo ukuze uvimbele amathafa futhi ugcine izinto zijabulisa. Isibonelo, faka ukusebenzisa okungu-1-2 kwesikhawu (bheka izibonelo ezingezansi) ngesonto (kepha kungabi ngaphezu kuka-2). Mhlawumbe ungahamba noma ugijime ngoMsombuluko, wenze i-step aerobics ngoLwesithathu bese uzama uhlelo lwamagquma kumqeqeshi we-elliptical ngoLwesihlanu.

Ukuzifudumeza / Ukupholisa Ukuzivocavoca Kwe-Cellulite

Qiniseka ukuthi uqala kancane kwimizuzu yokuqala engama-3-5 ngaphambi kokukhuphuka okukhulu, futhi njalo wehlise ukuqina kwakho imizuzu engu-2-3 ngaphambi kokwenza ukunyakaza kwamandla.

I-Cardio Workout Option 1: Khetha umshini wakho

Izwe elizinzile Hlela noma imuphi umshini we-cardio (njenge-treadmill, isitebhisi esikhuphukayo noma umqeqeshi we-elliptical) ukubhukha futhi, ngemuva kokufudumala okufushane, usebenze ngamandla amancane (kufanele ukwazi ukukhuluma ngemisho emifushane ngenkathi uzivocavoca) uze uqede Ingqikithi yemizuzu engama-20.

Isikhawu Ungakhetha futhi iphrofayili yegquma kunoma imuphi umshini ongenhla ngokushisa okuncane kakhulu kwekhalori.

Ukushiswa okuphelele kwekhalori eliyimizuzu engama-20: 100-180 *

I-Cardio Workout Option 2: Yikhiphele ngaphandle

Izwe elizinzile Hlanganisa izicathulo zakho bese ushaya indlela yezinyawo imizuzu engu-20 yokuhamba ngamandla noma ukugijima (kufanele ukwazi ukukhuluma ngemisho emifushane ngenkathi uzivocavoca). Ungakhohlwa ukuqala ngemizuzu embalwa ngejubane elilula.

Isikhawu Ungakwazi futhi ukushintshanisa imizuzu engu-1-2 yokugijima (noma ukuhamba ngokushesha) ngemizuzu engu-3-4 yokuhamba ngokushesha ukuze uthole ukushiswa kwekhalori ephakeme kancane.

Ukushiswa kwekhalori yemizuzu engama-20: 106–140

I-Cardio Workout Option 3: Thola iqembu

Uma ukhetha ukuzivocavoca nabanye noma uthanda ukuthola imfundo ethe xaxa, hamba uye ekilasini, njenge-hi- noma i-aerobics enomthelela ophansi, isinyathelo, i-kickboxing noma i-Spinning. Uma ungathanda ukuzivocavoca ekhaya, zama ividiyo yokuvivinya umzimba. Yize i- "The Cellulite Solution Workout" idinga kuphela ukuthi wenze imizuzu engama-20 ye-cardio, uzobona imiphumela eshesha kakhulu uma wenza isikhathi eside.

Bala uqhubeke Umumo yonke imikhuba yakho yokubulala yokubulala!

Buyekeza kwe-