Iintshukumo ezi-5 zokulwa iBra Bulge kunye neTone yakho yokuBuya

Umxholo

• Zive ukhululekile kwibra yakho
• Ukubuyisa i-bulge-free back, back
• Yenza oku kathathu:
  
• Uwenza njani umthambo ngamnye?
• Ukukhupha
• Imiqolo yedumbbell engaphezulu
• Superman
• Oomatshini bokushicilela abaphezulu
• Ingalo yesilayidi
• Uvavanyo lokugqibela

Zive ukhululekile kwibra yakho

Sonke sinayo loo mpahla-leyo ihleli egumbini lethu, ilinde ukuqala kwayo kwii-silhouettes zethu zokuzalwa. Kwaye into yokugqibela esiyifunayo nokuba sisiphi na isizathu, njengokumangaliswa kwebrage, ukujongela phantsi ukuzithemba kwethu kwaye kusenze sineentloni zokuziva somelele kwaye sihle.

Ngelixa ukujolisa kwi-bra bulge kunokubonakala ngathi konke malunga nokujonga i-smokin 'enxibe, ngenene ikwimpumelelo-kwimpilo yakho. Umqolo wakho uyinxalenye yentloko yakho (njenge-abs yakho) kwaye kubalulekile ekuhambeni kwemihla ngemihla kunye nokugcina ubomi obulungileyo, obunempilo. Ke ukuziqhelanisa nokuzivocavoca umzimba kunokunceda ukuphucula ukuma kwakho, ukuzinza, kunye nokulingana, kunye nokulwa nentlungu esezantsi.

Ulinde ntoni ke? Bamba imethi yakho, iidumbbell ezimbalwa, kunye neetawuli ezimbini ezincinci, emva koko ucwangcise lo mkhuba kwikhalenda yakho.

Ukubuyisa i-bulge-free back, back

Emva kweeseshoni zakho ze-cardio, hit ubunzima. Zama le mithambo mihlanu ngokugcwalisa iiseti ezi-3 zokuphinda uzilolongeze umthambo ngamnye, emva koko uye kokulandelayo.

Yenza oku kathathu:

• Iipullu ezili-10
• Imiqolo ye-dumbbell egobileyo eyi-10
• Umqolo o-10 oguqulweyo
• 10 oomatshini bokushicilela abaphezulu
• Izilayidi zengalo ezili-10

Ukuthi ndlelantle kumqolo onenkani emva ayisiyonto yokulungisa ngokukhawuleza, kodwa iziphumo zinokuba luvuyo lwentwasahlobo emva kokuba utyhile imisipha yakho esandula ukufowunelwa.

Sinqwenela ukuba ungabona ukunciphisa yonke into ekhangeleke kwindawo ejikeleze ibra yakho, kodwa akunakwenzeka! Ukwenza ithoni kuzo zonke iindawo ubuchwephesha bakho obuchukumisayo kunye nokunciphisa ukutyeba ngokubanzi, kukwathatha ukutya okunesondlo kunye ne-cardio eqhelekileyo.

Uwenza njani umthambo ngamnye?

Ukukhupha

I-pullup yenye yezona zinto zinzima kakhulu ekusebenziseni umzimba. Isebenza umqolo wakho uphela, oko kukuthi iilati zakho, ezingqengqileyo phantsi kwaloo brey brage bulge. Tsibela kumatshini wokuncedisa we-pullup ukwakha amandla akho kwaye ube yipullup pro.

Izixhobo ezifunekayo: Uncediso lomatshini we-pullup

1. Qala ngokuxhoma kwibha ye-pullup ngeengalo zakho ngqo kunye nezandla ububanzi begxalaba ngaphandle.
2. Zitsale ngokugoba iingqiniba zakho kwaye uzitsalele phantsi. Nje ukuba isilevu sakho sidlule kwibha, yehla ubuye ezantsi ekuqaleni.

Ukuba awukwazi ukufikelela kumatshini we-pullup, unokuzama enye yeendlela zengalo kwesi sikhokelo.

Imiqolo yedumbbell engaphezulu

Omnye umthambo ojolise kwiilats zakho, imiqolo ye-dumbbell egobileyo iya kuba lula kancinci kune-pullups, kodwa ungakuvumeli oko kukukhohlise-usaya kufumana i-bang eninzi yempunzi yakho.

Izixhobo ezifunekayo: I-2 dumbbells eziqala nge-10 yeepawundi ukuba uyi-newbie

1. Bamba i-dumbbell kwisandla ngasinye kunye nehenjisi esinqeni ukuze umzimba wakho ongaphezulu ugobe kwi-angle ye-45-degree ukuya emhlabeni. Iingalo zakho kufuneka zixhomekeke phambi kwakho, ngokuthe ngqo kumhlaba.
2. Ukugcina intloko nentamo yakho kungathathi hlangothi, umva uthe tye, kwaye uzinzise isiseko sakho, gobisa iingqiniba zakho kwaye uphakamise i-dumbbells phezulu emacaleni akho, ugcine iingqiniba zakho zikufutshane nomzimba wakho.
3. Xa ii-dumbbells zibetha esinqeni sakho, nqumama kwaye ucofe izihlunu zakho zangasemva (iilati zakho kunye neerhomboids) ngaphambi kokukhulula iingalo zakho umva usiya kwindawo yokuqala.

Unokwenza oku kwisithuba sokuzilolonga ukuze usebenze kakhulu.

Superman

Xa usebenza umqolo wakho awukwazi ukulibala icandelo elisezantsi. Kolu phando luka-2013 lokuba ngubani owenze uhlengahlengiso olusebenzayo lokunyusa umva amaxesha ama-3 ngeveki kangangeeveki ezili-10, bekukho ukonyuka okubonakalayo kukomelela kwemisipha kunye nolwandiso lomqolo wokuhamba. Bhalisa!

Izixhobo ezifunekayo: nanye

1. Lalani nijongise phantsi emhlabeni neengalo zenu zolulwe phambi kwenu, intloko yenu ikhululekile, kunye neentloko zeenyawo zenu emhlabeni.
2. Ukugqibezela intshukumo, ngaxeshanye nyusa imilenze neengalo zakho i-intshi ezimbalwa emhlabeni ngaphandle kokuphakamisa intloko. Misa okwesibini okanye ezimbini phezulu, emva koko ubuyele umva ukuqala.

Oomatshini bokushicilela abaphezulu

Umatshini wokushicilela ngaphezulu usebenza emagxeni nakumqolo ongaphezulu. Kwaye ngenxa yokuba le ntshukumo yenziwa uhleli phantsi, uya kubandakanyeka kwisiseko sakho ngendlela enkulu.

Izixhobo ezifunekayo: dumbbells ezimbini ukukhanya, 5 okanye 10 neekhilogram nganye

1. Qala ngokuhlala phantsi emhlabeni iinyawo zakho zigobile kwaye iinyawo zakho zichukumisa phambi kwakho.
2. Nge-dumbbell kwisandla ngasinye kunye neentende zakho zijonge ngaphandle, qalisa ngamatye okuphumla ekuphakameni kwamagxa.
3. Ukuqinisa undoqo wakho, yandisa iingalo zakho, ukutyhala ubunzima kunye kude nawe. Kuya kufuneka uyive le kwiilati zakho.
4. Buyela kwindawo yokuqala kwaye uphinde.

Ingalo yesilayidi

Njengoko besesitshilo ngaphambili, umqolo wakho uthathwa njengenxalenye yesiseko sakho, kwaye isilayidi sengalo yindlela entle yokusebenza. Njengoko igama libonisa, ikwanika iingalo zakho ukubaleka imali yabo, ke kukuphumelela-kwincwadi yethu.

Izixhobo ezifunekayo: izilayida okanye isixhobo esifanayo, njengamacwecwe ephepha okanye iitawuli ezimbini ezincinci, kunye ne-mat

1. Thatha indawo oqala kuyo emethini, kuzo zone ii-slider phantsi kwezandla zakho.
2. Qinisa i-abs yakho kwaye uqalise ukutyhala izandla zakho phambi kwakho kangangoko unako ukuya ngaphandle kokuchukumisa umhlaba.Qinisekisa ukuba undoqo uhlala uxakekile kwaye isinqe sakho asidibani.
3. Cotha ukubuyela kwindawo yokuqala ngokutsala izandla zakho ubuyele esifubeni sakho.

Uvavanyo lokugqibela

Ewe kunjalo, kunokubakho omnye umgwebi kwi-bra bulge. Kwaye oku kunokuba yimeko emnandi yokuba "nguwe, hayi mna." Ke zibuze: Ngaba ndinxibe ubungakanani obufanelekileyo? Iyacima, . Fumana ulungelelwaniso lobuchwephesha okanye usebenzise ubungakanani bekhaltyhuleyitha ukuze uqiniseke ukuba awubangeli ngokungazi ukuba ubenobungakanani obungachanekanga.

Nje ukuba usikwere kude, qhubeka ujolise kukutya, i-cardio, kunye noqeqesho lwamandla. Uyakuthi buh-bye kwi-bra bulge ngaphandle kwexesha, eyona nto iyimpumelelo yebhonasi yokuba nomqolo onomtsalane onomva wakho wokuziva ulungile, kwaye umi mde kwaye unebhongo kulusu lwakho.

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 kunye nokwenza ukulunga kwakho - nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele phambili I-Instagram.