Ungayilahla njani imilenze

Umxholo

• Ukuzivocavoca imilenze kunye ne-glutes
• Ungayilwa njani i-flaccidity kunye ne-cellulite
• Amanyathelo ama-3 okunciphisa umzimba ngokukhawuleza

Ukuchaza ithanga kunye nezihlunu zomlenze, kufuneka utyale imali kwimithambo efuna umgudu omkhulu kumalungu asezantsi, njengokubaleka, ukuhamba, ukukhwela ibhayisikile, ukujikeleza okanye irolblading. Olu hlobo lokuzilolonga luya kwandisa inkcitho yomzimba wekhalori kwaye luya kusebenzisa inani elifanelekileyo lamafutha aqokelelwe kule mimandla.

Imotto inciphisa ukutyeba kunye nokunyusa imisipha kufuneka ilandelwe yonke imihla, ke oko kuthintela ukugogeka, ukunyusa isinqe kunye nokuchaza isinqe nemilenze ngcono.

Kodwa, ukuqinisekisa ukuba amanqatha emilenzeni kunye ne-glutes "atshisiwe", kubaluleke kakhulu ukuba ungasebenzisi amafutha ekudleni, ukwamkela ukutya okuncinci kweekhalori. Ukutya okunomda kakhulu kunokubangela unxunguphalo kwaye kungasebenzi, ke eyona nto ifanelekileyo kukutshintsha indlela otya ngayo kancinci kancinci.

Ukwenza imithambo yoqeqesho lobunzima usebenzisa imilenze esezantsi kubalulekile, njengoko kuqinisekisa ukwanda kobunzima bemisipha, kuthintela ukugogeka kwaye, ngenxa yoko, kunciphisa ukubonakala kweselulite. Ingcebiso elungileyo kukwenza imithambo ye-aerobic, enje ngetreadmill okanye ibhayisekile, ngolunye usuku, kunye noqeqesho lokuthoba umzimba olulandelayo.

Ukuzivocavoca imilenze kunye ne-glutes

Le mithambo ilandelayo inceda ekusebenzeni izihlunu zamathanga kunye ne-glutes, kwaye zibalasele ngokutshisa amanqatha akule mimandla.

Ziyakwenziwa amaxesha amathathu ngeveki kunye neeseti ezi-3 zokuphindaphinda kabini ngokwenza umthambo:

Ukulala ngecala lakho, phakamisa umlenze omnye ekuphakameni kwentloko yakho, ugcine amadolo akho elula kwaye iinzwane zijonge phambili. Emva koko yehlisa umlenze wakho de uchukumise umhlaba emva koko uwuphakamise kwakhona.

Ukulala ngomqolo, xhasa ubunzima bomzimba wakho kwiingqiniba zakho njengoko kubonisiwe emfanekisweni kwaye uphakamise kancinci imilenze yomibini, wenze intshukumo eqhubekayo, uzisa umlenze omnye ngexesha kufutshane nobuso bakho. Ukuba unako, sebenzisa ii-shin pads kumaqatha akho ukonyusa ukuxhathisa komzimba.

Ulele emqolo, phakamisa isinqe sakho njengoko kubonisiwe emfanekisweni, ukuya kuthi ga kubude obuphezulu obunako, ugcine iimpundu zakho ziqiniswe. Bamba ilifti nganye imizuzwana eli-10 uze wehlise isinqe sakho ude uchukumise umgangatho. Phumla imizuzwana emi-3 kwaye uphinde unyuse isinqe sakho.

Ungayilwa njani i-flaccidity kunye ne-cellulite

Esona sisombululo sisiso sokungafumani thanga kunye neempundu kwaye ulwe ne-cellulite emva kokuphulukana nobunzima kukususa amanqatha amaninzi aqokelelweyo kwaye ugcwalise indawo ekuhlalwa kuyo yimisipha kwaye ngenxa yoko, imithambo yehypertrophy kufuneka yenziwe ejimini.

Apho, umqeqeshi wakho uya kuba nakho ukubonisa eyona mithambo ilungileyo kunye nobunzima ekufuneka ubuthathile ukuqinisekisa ukukhula kwemisipha, ukuphucula inkangeleko yakho. Izongezo ezityebileyo zeeproteni zinokukunceda ukhule izihlunu zakho ngokukhawuleza kwaye unokucetyiswa yingcali yezondlo, kodwa ngaphandle kokuzibaxa ukuze ungonakalisi izintso zakho.

Amanyathelo ama-3 okunciphisa umzimba ngokukhawuleza

Ukudityaniswa kokutya okunezakha-mzimba kunye nokuzivocavoca imilenze kuya kuwatshisa amanqatha aqokelelwe kule mimandla, kuya kuwenza abukeke ngakumbi, aqine kwaye alwe neselulite. Iziphumo ziya kubonakala malunga neentsuku ezingama-20 kwaye ziya kuba nenkqubela phambili, njengoko umntu egcina ukuziqhelanisa nokuzilolonga kunye nokutya, uhlala ekhokelwa ngutitshala ophilayo kunye nesondlo.

Ukuba ufuna ukunciphisa umzimba jonga ividiyo engezantsi, into ekufuneka uyenzile ukulungelelanisa indlela otya ngayo: