Indlela sandise amabele ngaphandle ngokwenza utyando

abafazi abaninzi esweni ngenyameko utshintsho incinane imeko kunye ukubonakala webele. Ngelo xesha, ukuba andise indlela incum - ngumsebenzi ophambili ukuba amanenekazi zizama ukusombulula phantse ubomi bakhe abadala. Ngaphezu koko, zininzi izinto ezibangela ukuba nokwandisa ubukhulu amabele, kwaye ukonakala imbonakalo yabo. ezinjalo ziquka ixesha lokumitha umntwana, ibele, ezinye iingxaki izifo kwamadlala, ukutyeba ekhawulezileyo okanye ukulahleka. Bekuya kubonakala ngathi imeko enjalo kubomi phantse zonke umfazi kwaye ngoku lixesha eliphezulu ukwamkela into yokuba amabele ehle kwexesha luze lube kangako.

Agalele ioli phezu komlilo neemposiso ngokuqinileyo uhleli ezingqondweni bobabini nesiqingatha efanelekileyo yoluntu, kwakunye namadoda. Kukholelwa ukuba esifubeni elastic neengono aphuhliswe kakuhle, isikhumba agudileyo mhlawumbi ngoyena nomtsalane. Kodwa kuthekani ukuba umntwana akakwazi kuhlala ngonaphakade, kwaye jonga kakuhle yakho na iminyaka ofuna? Ngaba izithambiso okulungisa nesilungiselelwe ngokukodwa iimaski okanye kufuneka zijonge ekuphuhlisweni uqhaqho zeplastiki kwaye kufuneka uqale esemncinane ukulondoloza imali?

Uphando lubonisa ukuba nkqu zokuthambisa ezizodwa aziyi kukunceda, ngaphandle kwegazi, nangona ilikhubalo, kodwa kwabonakala kude kubafazi bonke, yaye into ayingozi - ukuya phantsi ngesitshetshe ngoogqirha. Ukuze uphendule lo mbuzo yendlela ukwandisa ibele, unako fitness Umqeqeshi oya ukuphuhlisa imithambo ngokukuko yonke umfazi.

Practice ibonisa ukuba ngaphezu nje inyanga yoqeqesho nzima namabele akho uya kuba phantse enye njengoko iminyaka emashumi mabini. Ngoko ke izixhaso ukuze ukwazi ukuphendula lo mbuzo, "ukuze bandise indlela amabele" kufuneka luqulathe igama irabha propylene, okanye ityali, iseti dumbbells ezinobunzima ukusuka ngeekhilogram-1 ukuya ku-3, kwaye umhlabelo zonyango ilastiki, leyo zingathengwa kuyo nayiphi na ekhemesti.

Kulungile, siqala.

1. Phambi kokuba uqale nayiphi na umzimba kakhulu, izihlunu kufuneka ukuzifudumeza up. Ukuze oku ngokwaneleyo ukwenza 15-20 evuna iingalo zakhe kwicala langasekunene, abo nayo.
2. Umsebenzi wokuqala lujoliswe ekomelezeni jikelele ibhanti izihlunu thoracic. Oku kwenziwa ngolu hlobo lulandelayo: imfuneko kulala phantsi, ngexesha ubambe i dumbbell ezandleni. izandla Okulandelayo kancinci azalela ngesandla logama nje iingalo zakho aziyi walala phantsi emgangathweni. Lo msebenzi wenziwa amaxesha 20-30 ngo-2-3 iiseti.
3. Iqala isikhundla into efanayo, ukuba ulele ngomqolo bakhe, omnye dumbbell nangengalo ecaleni umzimba, kwaye yesibini ibekwe kwinqanaba esifubeni. Lo msebenzi wenziwa amaxesha 20-30 ngokufanayo kwaye iqulathe ekutshintsheni imeko ngezandla, phezu koko.
4. Ukuphumla okwemizuzu embalwa emva Kumsebenzi ongaphambili, uze uqhubeke ukuya njengesiqhelo push-ups, eziqhelekileyo kuthi ukususela kwisikolo samabanga aphakamileyo. Abazange kuphela kunceda ukusombulula ingxaki indlela yokwenza amabele kumcacele, kodwa unako ukuqinisa lonke igxalaba nkqu ukumpompa phezulu eendaba. Qaphela ukuba xa kusenziwa lo msebenzi, kubalulekile ukugcina umzimba side ecaleni komgca ngqo ngengqondo. Sithetha ngayo intloko, amagxa, umhlana; amadolo kufuneka zibe kumgangatho ofanayo, kungenjalo ukusebenza lo msebenzi iya kuncitshiswa ukuba phantse zero.
5. Akhona eXcellent komeleza esifubeni kwaye njengesiqhelo olwandisa ndisolulela okanye bandage ilastiki. Ngokuba lo msebenzi kufuneka ibe mpuluswa, achole olwandisa kunye inani elifunekayo imithombo Wazolulela iqokobhe kancinci. Phinda lo msebenzi kufuneka zibe ubuncinane izihlandlo 10-12.
6. Ukomeleza lo esifubeni kwaye ukhululeke umqolo wakho ngokugqibeleleyo kwaye kunceda ekuthiwa ikati ukuma.
7. Izihlunu iingalo kunye nesifuba wamomeleza ngokugqibeleleyo kubulelwe ucinezelo palm zamahlathi ekufuneka zigcinwe phambi kwakhe. Lo msebenzi Ilula kakhulu kodwa hayi kangako kakuhle. Oko ngolu hlobo lulandelayo: kwi ezintendeni yokuma emi nabo phambi oobhontsi zesifuba phezulu, ambathe zixinaniswe. Athi izandla zakhe phakathi kwabo ukuphucula isiphumo, kungakuhle ukuba ibhola yerabha encinane, kufuneka angakhululeki 5-7sekund.

Ukuze ufunde banzi ngayo amabele akho, akukho mfuneko ukujongana kwiingcali, kwanele ukufumana iincwadi ezifanelekileyo uze uziqhelanise uqheliso ezicetywayo. Apho ungafunda ukwenza njani na amabele ezinkulu, ngaphandle kokubhenela kwi uqhaqho zeplastiki eninzi kwaye kuyingozi.