Esi siqhelo seCellulite-Busting sithatha imizuzu engama-20 okanye ngaphantsi

Umxholo

• Into onokuyenza
• 1.Nyuka nge-lunge eguqukayo
• 2. I-curtsy lunge
• 3. Umda wecala
• 4. Yahlula squat
• 5. Ibhulorho ezukileyo
• 6. Xhuma squat
• 7. Ukuzinza kwebhola yomsila
• Izinto ekufuneka ziqwalaselwe
• Umgca wezantsi
• 3 Ihamba ukomeleza ubuqaqawuli

Into onokuyenza

Ukuba ujonge ecaleni iincanca emathangeni akho kunye nempundu, yazi ukuba awuwedwa. Olunye ulwazi lubonisa ukuba naphina kwabasetyhini abadala bane-cellulite kwenye indawo kwimizimba yabo.

I-Cellulite ayinakulinganiswa nobukhulu. Ngapha koko, abanye abantu banokuthi bafumane imeko yemfuza. Nangona kungenakwenzeka ukulahla i-cellulite ngokupheleleyo, kukho izinto onokuzenza ukunciphisa ukubonakala kwayo.

Uqeqesho lwamandla-ngakumbi xa zidityaniswe nokutya kunye ne-cardio-kunokunciphisa amanqatha omzimba kunye nemisipha yokuqhafaza, ukunceda ukucima ezinye zezo dimples.

Ukulungele ukuqalisa? Yonke into oyifunayo yimizuzu engama-20 ukuzama lo mzimba usezantsi.

Gqibezela la manyathelo mathathu okuqala, emva koko ujikeleze isiqhelo sakho ngeendlela ezimbini zokuzilolonga ezine. Yidibanise nomsebenzi wokuzilolonga!

1.Nyuka nge-lunge eguqukayo

Uya kudinga ibhentshi okanye enye indawo ephakanyisiweyo yokuhamba kwe-combo. Isebenza ii-quads zakho, i-glutes, kunye ne-hamstrings, ikunike ngakumbi i-bang buck yakho.

Ukuhamba:

1. Qala ngokuma i-1-2 yeenyawo ukusuka ebhentshini.
2. Ngonyawo lwakho lwasekunene, nyuka uye ebhentshini, utyhale isithende sakho. Xa unyawo lwakho lwasekunene lufika ebhentshini, qhuba idolo lakho lasekhohlo esibhakabhakeni.
3. Nciphisa umlenze wakho wasekhohlo, uhlehla umva ebhentshini kwindawo yokuqala.
4. Emva kokuba unyawo lwakho lwasekhohlo lufike emgangathweni, buyela ngasemva ngomlenze wakho wasekunene. Buyela ukuqala.
5. Gcwalisa iiseti ezi-3 zokuphindaphinda ezili-10 ngemilenze yomibini.

2. I-curtsy lunge

Isitshixo sokuphanga ngokujikeleza kukusebenza kuwo onke amacala esihlunu se-glute. I-curtsy lunge ibetha i-gluteus medius -balulekile ekuzinziseni i-hip-ukongeza ekubandakanyeni i-quads kunye nemisipha yakho.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba kunye neengalo zigobe kamnandi phambi kwakho ukuze ulungelelanise.
2. Ukuqinisa ingqolowa yakho kunye nokugcina isifuba sakho phezulu, qala ukugoba umlenze wakho wasekhohlo kwaye ubuye umva umlenze wakho wasekunene, uwele ngaphaya komgca osembindini ukuze unyawo lwakho lwasekunene luye kwi-diagonal emva kwakho-njengoko ubuya kwenza ngathi uyagoba.
3. Emva kwekhefu elifutshane, tyhala kwisithende sakho sasekhohlo kwaye ubuye uqale ukuqala.
4. Shintsha imilenze kwaye uphinde amanyathelo afanayo. Le mpendulo.
5. Gcwalisa iisethi ezi-3 ze-10 ze-reps, uphumle umzuzu omnye phakathi kweeseti.

3. Umda wecala

I-lunge esecaleni ikwajolise kumathanga angaphakathi nangaphandle, okwenza ukuba umzimba ujikeleze kakuhle.

Ukuhamba:

1. Yima iinyawo zakho ububanzi bamagxa ngaphandle neengalo zakho emacaleni akho.
2. Ukuqala ngomlenze wakho wasekunene, thatha inyathelo elikhulu kwicala - ukugoba idolo lasekhohlo kunye nokwenza ngathi uhleli esihlalweni-kwaye uphakamise iingalo zakho phambi kwakho ngaxeshanye ulungelelwano. Umlenze wakho wasekunene kufuneka uhlale uthe tye.
3. Yenza uhlobo lokutshekisha apha: Isifuba sakho kufuneka sinyuke kwaye i-butt yakho kufuneka ibuye umva isezantsi, ijolise ngqo kwezo glute kunye nemisipha. Lo msebenzi uthabatha ubhetyebhetye kunye nokuhamba esinqeni sakho, ke sukunyanzela nantoni na engaziva ilungile.
4. Buyela kwindawo yokuqala ngokunyusa unyawo lwakho lwasekunene. Gcwalisa i-10-12 reps kweli cala, emva koko tshintsha imilenze kwaye uphinde i-10-12 reps kwelinye.

4. Yahlula squat

Uya kudinga ibhentshi okanye omnye umphezulu ophakamileyo ukuze ugcwalise indawo yokuqhekeka kwesiBulgaria. Le ntshukumo isebenza njenge-quads, i-hamstrings, kunye ne-glutes.

Ukuba ufuna umceli mngeni, bamba ubunzima bokukhanya kubunzima obuphakathi dumbbell kwisandla ngasinye ukuze uve nyhani ukutshiswa.

Ukuhamba:

1. Ukwahlula ukuma kwakho kwaye ume ujonge kude nebhentshi, ngentla yonyawo lwakho lasekhohlo uphumle ngaphezulu kwayo kunye nomlenze wakho wasekunene nonyawo otyalwe malunga nobude obude phambi kwawo.
2. Ngobungqingqwa bakho obungqongqo, lunge ngomlenze wakho wasekunene, ugcine isifuba sakho siphakamile, de kube ithanga lakho lasekunene lihambelana nomhlaba.Kuya kufuneka uhlengahlengise ukubekwa kweenyawo zakho zasekunene apha ukuze uqiniseke ukuba ugcina ifom efanelekileyo.
3. Buyela ekumeni.
4. Phinda i-12 reps, emva koko utshintshe imilenze.

5. Ibhulorho ezukileyo

Ngokungafaniyo nokunye ukuzivocavoca kwemilenze, le ntshukumo ijolise ekugxileni ayifaki xinzelelo kumqolo wakho osezantsi.

Ukuba ibhulorho yendabuko iya kuba lula kakhulu, tshintshela kukwahluka kwemilenze enye. Ngomceli mngeni omkhulu ngakumbi, zama ukujija okunobunzima.

Ukuhamba:

1. Qala ngokulala phantsi uguqe ngamadolo, iinyawo zithe tyaba emhlabeni, neengalo zakho emacaleni akho iintende zijonge ezantsi.
2. Inhale kwaye utyhale izithende zakho, uphakamise inyonga zakho emhlabeni ngokuzibandakanya ezingundoqo, kwi-glutes, nakwimisipha. Umzimba wakho kufuneka wenze umgca ochanekileyo ukusuka phezulu ukuya emadolweni.
3. Phezulu, nqumama kwaye ucofe, emva koko ubuyele kwindawo yokuqala.
4. Gcwalisa iiseti ezi-3 ze-15 ukuya kwi-20.

6. Xhuma squat

ngeGfycat

Ukuhamba kwefuthe eliphezulu kunokuba yinto encinci. Ayisiyo eyabaqalayo okanye nabani na onexhala malunga nokudibana kwabo.

Ukuhamba:

1. Qala ngokuma iinyawo zakho zibanzi ububanzi begxalaba kunye neengalo zakho emacaleni akho.
2. Qalisa ukujija phantsi - zenze ngathi uhleli esitulweni iingalo zakho ziphuma phambi kwakho.
3. Ekunyukeni, ziqhubele ekutsiba, uzise iingalo phantsi ukunceda intshukumo.
4. Mhlaba ngokuthambileyo kangangoko kunokwenzeka, uvumele iibhola zeenyawo zakho ukuba zibethe kuqala, emva koko uhlale phantsi uphinde uphinde.
5. Gcwalisa iiseti ezi-3 ezili-10 ukuya kwezi-15.

7. Ukuzinza kwebhola yomsila

Uya kudinga ibhola ezinzileyo ukugqibezela lo msebenzi, yigcinele usuku lomthambo. Ungakuvumeli oku kushukuma komzimba kukukhohlise- ngokukhohlisa kulula, kodwa uya kuziva ngomhla olandelayo.

Ukuhamba:

1. Beka umqolo wakho ngebhola yozinzo phantsi kwemilenze neenyawo zakho ezisezantsi. Beka iingalo zakho ecaleni iintende zijonge phantsi.
2. Ukuzibandakanya kunye nokuqaqamba, cinezela isinqe sakho emgangathweni ukuze umzimba wakho, ukusukela ngasemva uye ezinyaweni, wenze umgca othe tye.
3. Cinezela imilenze kunye neenyawo zakho ezisezantsi kwibhola ukuze uzinze.
4. Usebenzisa imisipha yakho, tsala izithende zakho kwi-butt yakho zide iinyawo zakho zibe caba kwibhola yozinzo.
5. Buyela kwindawo echanekileyo yomzimba. Le mpendulo.
6. Gcwalisa iiseti ezi-3 ze-10-12 reps.

Izinto ekufuneka ziqwalaselwe

Gcwalisa le nkqubo ubuncinci kabini ngeveki ukuze umzimba wakho osezantsi ubume kwaye uqhume i-cellulite.

Qinisekisa ukuba uzifudumeza ngokufanelekileyo. Cwangcisa imizuzu eli-10 yokukhanya kwe-cardio kwaye ungeze ukolula okunamandla ngaphambi kokuba uqale.

Ukuba ukuzivocavoca kulula kakhulu, yongeza i-reps. Nje ukuba wenze i-20 kwi-bodyweight, yongeza ubunzima nge-barbell okanye i-dumbbells.

Ukufumana okuninzi kwesi siqhelo, qiniseka ukuba utya ukutya okunesondlo kwaye ufumana i-cardio eqhelekileyo. Ukunciphisa amanqatha omzimba ngoyena ndoqo ekutyhilekeni komzimba oqingqiweyo kunye nokusula i-cellulite.

Umgca wezantsi

Landela le ndlela, kunye nezinye izikhombisi zethu, kwaye kuya kufuneka uqale ubone iziphumo kwiinyanga nje ezimbalwa.

3 Ihamba ukomeleza ubuqaqawuli

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele phambili I-Instagram.