Iindlela zokuzilolonga: Ukuzivocavoca kweCellulite

Umxholo

• Ngaba uyazibuza ukuba ungayisusa njani i-cellulite? Jonga ezi zisombululo umthambo cellulite ukusuka Ubume namhlanje.
• Ezi ndlela zibalaseleyo zokuzilolonga ziquka ukusebenza kwe-cardio kunye nezicwangciso zokuzilolonga ze-cellulite eziza kwenza umzimba wakho ube kwimeko egudileyo ngaphandle kwexesha.
• ISICWANGCISO
• Iindlela zokuzilolonga
• Ukuzifudumeza / ukupholisa ukuSebenzisa umzimba weCellulite
• Amandla, ukuSeta kunye neziKhokelo zokuRep kwiiNdlela zokuSebenza
• Izikhokelo zobunzima
• Fumana ulwazi oluphambili malunga neendlela zokuzilolonga ze-cardio ezikhupha i-cellulite ngokulungileyo!
• Imikhombandlela yeCardio Workout
• Ukuzifudumeza/ Ukupholisa-phantsi ukwenzela ukuzilolonga kweCellulite
• I-Cardio Workout Option 1: Khetha umatshini wakho
• I-Cardio Workout Option 2: Yikhuphele ngaphandle
• I-Cardio Workout Option 3: Fumana iqela
• Uphengululo lwe

Ngaba uyazibuza ukuba ungayisusa njani i-cellulite? Jonga ezi zisombululo umthambo cellulite ukusuka Ubume namhlanje.

Iidimples zinokuba zintle- kodwa hayi xa zivela kwi-butt yakho, esinqeni nasemathangeni.Ukuba ukhathazwa kukungalingani kolusu emzimbeni wakho osezantsi (okanye naphina kwenye indawo), zama nje le nkqubo ingummangaliso yokomelela, ukuqinisa, ukulunga komzimba.

Isicwangciso sisekwe kwiminyaka yophando eyenza isiseko sencwadi entsha ethi No More Cellulite (Perigee, 2003) ngamandla amakhulu uWayne Westcott, Ph.D., kunye noRita LaRosa Loud we-South Shore YMCA eQuincy, Mass.

Ngokusekwe kwinkqubo kaWestcott, sibeka izifundo zovavanyo ezili-18 ngemizuzu engama-40 yokuzivocavoca umzimba kunye nokuzilolonga nge-dumbbell, iintsuku ezintathu ngeveki kangangeeveki ezisibhozo. Iziphumo zethu Ubume Isifundo kunye nokuFunda kwakhona kweCellulite kwakumangalisa ngokupheleleyo; abasetyhini baphalaze umndilili we-3.3 yeepawundi zamafutha, bafumana i-avareji yeepawundi ezi-2 zemisipha kwaye babonakala banciphisa i-cellulite yabo-ngaphandle kokutya. (Abo baphinde balandela ukutya okunempilo okunempilo balahlekelwa phantse ngokuphindwe kathathu ngamanqatha amaninzi kunye neekhilogram ezi-6 ngaphezu kweqela lokuzivocavoca kuphela).

"I-Cellulite yingxaki enamacandelo amabini- izihlunu ezincinci kakhulu kunye namafutha amaninzi," utshilo uWestcott kunye noLoud. "Le nkqubo inika isisombululo esinezigaba ezibini- izihlunu ezingakumbi kunye namafutha amancinci."

Ngoku lithuba lakho. Ngaba ezi ndlela zokuzilolonga kwezi veki zisibhozo zizayo (yongeza inkuthazo kunye nokutya okusempilweni okunesiphumo seziphumo ezingcono) kwaye ekuphela kwento oya kuyenza kwezemidlalo iya kuba ebusweni bakho.

Ukuba ufuna ukwazi ngakumbi malunga nendlela yokulahla i-cellulite, landela nje iindlela zokuzilolonga, kubandakanya i-cardio Workout echazwe ngokulandelayo.

Ezi ndlela zibalaseleyo zokuzilolonga ziquka ukusebenza kwe-cardio kunye nezicwangciso zokuzilolonga ze-cellulite eziza kwenza umzimba wakho ube kwimeko egudileyo ngaphandle kwexesha.

ISICWANGCISO

Iindlela zokuzilolonga

Iintsuku ezintathu ngeveki, yenza umthambo we-cardio wemizuzu engama-20 owuthandayo (bona amacebiso asekunene), ulandelwe yi-dumbbell yemizuzu engama-20 okanye umthambo wamandla osekelwe kumatshini okwiphepha 148-151. Thatha usuku phakathi kokuzilolonga kwemizuzu engama-40.

Ukuzifudumeza / ukupholisa ukuSebenzisa umzimba weCellulite

Ukuzifudumeza kwakhiwa ekuqaleni kweseshoni nganye. Emva kokugqiba zombini i-cardio Workout yakho kunye nokusebenza kwamandla, unokuwolula onke amaqela akho amakhulu emisipha, ubambe ukunweba ngalunye ukuya kwindawo yoxinzelelo oluncinci imizuzwana engama-30 ngaphandle kokubetha.

Amandla, ukuSeta kunye neziKhokelo zokuRep kwiiNdlela zokuSebenza

Ngaba zonke izinto ezisi-8 zihamba ngokulandelelana okudwelisiweyo. Ukuhamba ngakunye kwe-dumbbell, yenza iiseti eziyi-1-2 ze-10-15 reps, uphumle imizuzwana engama-60 phakathi kokuzivocavoca (ukuba wenza iseti enye kuphela) okanye phakathi kweseti nganye. Xa uphumla, zolula izihlunu osanda kuzisebenza, ubambe ukolula ngalunye malunga nemizuzwana eyi-15-20.

Ukuba ukhetha ukwenza ukhetho olusekwe kumatshini kwintshukumo nganye, yenza isethi e-1 ye-12-15 reps, wolule phakathi kokuzivocavoca njengoko kuyalelwe kwiintshukumo ze-dumbbell.

Izikhokelo zobunzima

Ngalo lonke ixesha sebenzisa ubunzima obuninzi njengoko unakho ukuze ukugqibela kwe-1-2 reps kunzima, kodwa ifomu ayithintelwa. Yandisa ubunzima bakho ngepesenti ye-10 nanini na xa kubuya i-15 reps ngokulula. Jonga iincwadana ezithile malunga nezindululo ezithile zobunzima.

Ngaba ukulungele ukusebenza kakuhle kwe-cardio?

Fumana ulwazi oluphambili malunga neendlela zokuzilolonga ze-cardio ezikhupha i-cellulite ngokulungileyo!

Imikhombandlela yeCardio Workout

Qala iseshoni nganye yokuzivocavoca ye-cardio ngemizuzu engama-20 ye-cardio, ukhetha kuyo nayiphi na kwezi zilandelayo. Zama ukutshintsha imisebenzi yakho, kunye nokuqina kwakho, rhoqo ukunqanda iiplate kunye nokugcina izinto zimnandi. Umzekelo, faka i-1-2 yokuzivocavoca ixesha lokuphumla (jonga imizekelo engezantsi) ngeveki (kodwa hayi ngaphezulu kwe-2). Mhlawumbi unokuhamba okanye ubaleke ngeMivulo, wenze i-aerobics yokunyathela ngoLwesithathu kwaye uzame inkqubo yeenduli kumqeqeshi we-elliptical ngoLwesihlanu.

Ukuzifudumeza/ Ukupholisa-phantsi ukwenzela ukuzilolonga kweCellulite

Qiniseka ukuba uqala kancinci kwimizuzu yokuqala emi-3 ukuya kwemihlanu ngaphambi kokunyusa, kwaye usoloko unciphisa amandla akho kwimizuzu emi-2-3 ngaphambi kokwenza amandla.

I-Cardio Workout Option 1: Khetha umatshini wakho

Ubume ebuzinzile Cwangcisa nawuphi na umatshini we-cardio (ofana ne-treadmill, i-stair climber okanye i-elliptical trainer) ukuya kwi-manual kwaye, emva kokufudumala okufutshane, sebenza ngamandla aphakathi (kufuneka ukwazi ukuthetha ngezivakalisi ezifutshane ngelixa usenza umthambo) de ugqibe. Imizuzu engama-20 iyonke.

Ikhefu Unokukhetha kwakhona iprofayile yenduli nakweyiphi na koomatshini abangasentla ukutshiswa kwekhalori ephezulu kancinane.

Imizuzu engama-20 iyonke ukutshiswa kwekhalori: 100-180 *

I-Cardio Workout Option 2: Yikhuphele ngaphandle

Ubume ebuzinzile Qhagamshela izihlangu zakho kwaye ubethe indlela yenyawo kangangemizuzu engama-20 yokuhamba ngamandla okanye ukubaleka (kufuneka ukwazi ukuthetha ngezivakalisi ezifutshane ngelixa uzilolonga). Ungalibali ukuqala ngemizuzu embalwa ngesantya esilula.

Ikhefu Ungatshintsha kwakhona imizuzu eyi-1-2 yokubaleka (okanye ukuhamba ngokukhawuleza) kunye nemizuzu eyi-3-4 yokuhamba ngokukhawuleza ukutshisa i-calorie ephezulu.

Imizuzu engama-20 yokutsha kweekhalori: 106-140

I-Cardio Workout Option 3: Fumana iqela

Ukuba ukhetha ukuzilolonga nabanye okanye uthanda ukuba nomyalelo othe chatha, yiya eklasini, enje nge-hi-okanye enempembelelo ephantsi ye-aerobics, inyathelo, i-kickboxing okanye iSpinning. Ukuba ukhetha ukuzivocavoca ekhaya, zama ividiyo ye-aerobics. Nangona "i-Cellulite Solution Workout" ifuna kuphela ukuba wenze imizuzu engama-20 ye-cardio, uya kubona neziphumo ezikhawulezayo ukuba wenza ixesha elide.

Thembele kwi Ubume Zonke iindlela zakho zokubulala!

Uphengululo lwe