Ukuzilolonga oku-3 kokonyusa iimpundu zakho ekhaya

Umxholo

• Ukuzilolonga ukwandisa iimpundu
• 1. squat kwangaphambili
• 2. Ukunyuka isitulo ngomlenze omnye kuphela
• 3. squat ngokutsiba
• Unyango lobuhle
• Yintoni yokutya

Olunye uqeqesho lokunyusa i-gluteus lunokwenziwa ekhaya kuba azidingi zixhobo kwaye kulula ukuzenza. Ziyanceda ukomeleza izihlunu zommandla onobuqaqawuli, zenze ukuba ziqine kwaye zikhulu, kwaye kuluncedo ukulwa ne-cellulite kuba iphucula igazi kunye nokujikeleza kwe-lymphatic kwemilenze kunye neempundu.

Uthotho lokuzilolonga lunokwenziwa ngezinye iintsuku zabasaqalayo kunye nemihla ngemihla kwezona zihambele phambili, kodwa kufuneka kuthathelwe ingqalelo ukuze ungaziva buhlungu ngasemva, emadolweni nasemaqatheni. Ukuba oku kuyenzeka, kubalulekile ukuba ufune ubuchwephesha bePhysical Education, uyeke ukuzilolonga kwaye uphumle usuku olunye okanye ezi-2 kwaye, ukuba iintlungu ziyaqhubeka, yiya kugqirha.

Ukuzilolonga ukwandisa iimpundu

Ukuzivocavoca ukonyusa iimpundu kufanele kwenziwe ngokwengcebiso yengcali yezemfundo kwaye inokwenziwa ngokuqhubekekayo imizuzwana engama-30 ukuya kwengama-60 ngokwenqanaba loqeqesho lomntu. Emva kokwenza umthambo wokuqala, kufuneka uphumle phakathi kwemizuzwana eli-10 ukuya kwengama-30 kwaye uqalise umthambo olandelayo.

Ekupheleni kwesithintelo sesithathu, uthotho lungaqala kwakhona amaxesha ama-2 ngaphezulu. Ke, umthambo ngamnye kufuneka wenziwe ubuncinci amaxesha ama-3 kwimizuzwana engama-30 ukuya kwengama-60.

1. squat kwangaphambili

Kulo msebenzi, kuya kufuneka uhambe ngokuhamba umgama omde kwaye kwinyathelo ngalinye kufuneka ucekece. Xa umlenze wangasemva uthe tye, akufuneki ubambe isithende emgangathweni kwaye idolo langaphambili alifanelanga ukugqitha kumgca weenyawo.

2. Ukunyuka isitulo ngomlenze omnye kuphela

Khwela esitulweni okanye ebhentshini, ngomlenze omnye kuphela ngexesha, njengoko kubonisiwe emfanekisweni, unakekele ukuba nenkxaso eqinileyo neyomeleleyo xa unyuka. Izitulo zeplastiki azikhuthazwa njengoko zingazinzanga kwaye zinokwaphuka.

Ukuphakama kwesihlalo, mkhulu umzamo, ukuze uqale ngebhentshi elisezantsi. Ukwenza kube lula, ungabeka izandla zakho esinqeni kwaye ukhumbule ukugcina umqolo wakho uthe tye kwaye uhlale ujonga phambili ngqo ukuze ugcine umqolo wakho ungqamene.

Enye indlela yokunyusa inqanaba lobunzima kukubamba ubunzima ezandleni zakho.

3. squat ngokutsiba

I-squat enemilenze eyahlukeneyo kwaye, xa umile, tsiba kwaye uphinde uphinde uphinde, ngokulandelelana. Xa ukuqunjelwa kubalulekile ukukhuhla ngokudibanisa amadolo, ukunciphisa impembelelo kokudibeneyo kunye nokushiya ithanga lifana nomgangatho, ukuze iiglithe zisebenze ngokwenene.

Unyango lobuhle

Kuyenzeka ukuba wandise iimpundu ngonyango lwe-aesthetic, njengokubeka i-silicone prosthesis kunye ne-fat grafting.

Ukubekwa kweprosthesis kwi-butt kwenziwa phantsi kwe-anesthesia kunye ne-sedation, kuhlala umndilili weeyure ezi-2 kwaye kwenziwa ngokwenza ukusikwa okuncinci ezinqeni ezivumela ukubekwa kokufakwa kwe-silicone. Ubungakanani beprosthesis buchazwa ngugqirha kunye nesigulana ngokwenjongo, eyokuphakamisa, ukuphucula ubume okanye ukwandisa ubungakanani beglasi.

Ukumiliselwa kwamafutha ikwayinkqubo enokwenziwa ukonyusa iimpundu okanye ukutshintsha imilo yazo, kwaye oku, amanqatha akummandla othile, njengesisu okanye amathanga, ayasuswa abekwe ezimpundwini.

Funda ngakumbi malunga nokonyusa i-butt yakho kunye neenkqubo zokuthambisa.

Yintoni yokutya

Eyona ndlela yokuncedisa ukuzilolonga kukubheja ukutya okunotyebileyo kwiiproteni, njengoko zikhuthaza i-gluteal hypertrophy. Ke, emva koqeqesho kuya kufuneka utye iyogathi, thatha izongezo okanye utyale isidlo ubuncinci i-100 g yenyama engacacanga enje ngesifuba senkukhu esiqhotsiweyo, amaqanda okanye intlanzi ebilisiweyo.

Ukutya ukutya okuneswekile eninzi kunye namanqatha asiyongcamango ilungileyo kuba kuya kukhokelela ekwenziweni kwamafutha kunye necellulite, ukongeza ekuphazamiseni inkqubo yehypertrophy. Jonga imenyu yokutya okune-protein-rich ukufumana ukuba ungatya ntoni na.