Lower Complex Body - ntoni na nokuba kusekwa kanjani na?

Beautiful, umzimba lweembaleki - oku akufanelekanga ixhanyulwe, kodwa i injongo ezicingisisiweyo sonke. Ngaba bakwenze kwiholo, emoyeni okanye kwelo gumbi, eyona nto ibalulekileyo - ukwenza umthambo kulungile ukuba usize ngamanqatha kutshiswa ngempumelelo. A bungqinelwa amawaka amantombazana yinto entsokothileyo Lower Body. Uqheliso lomsebenzi kule ndlela ilula kakuhle ngokulula ukuzuzeka.

Hip - nakwezona nxalenye yingxaki lomzimba amantombazana amaninzi

Ukuba bonke abantu baphupha emagxeni ebanzi uthabathe ezinye iinzame le, uninzi amantombazana kanye njengokuba nzima ukuzama ukufezekisa ezinqeni ezivaliweyo imilenze anobungozi.

Phezu kwako othandwayo iifom wesini esahlukileyo Kim Kardashian and Beyonce, amantombazana kunye namabhinqa zehlabathi ukuya rhoqo uqeqesho ukutshintsha kwemeko, elanikwa ngokwemvelo.

Le nto entsokothileyo Lower Body. Ukuba kulula ukuthelekelela, zokutshintshelwa isihloko yenkqubo - "umzimba". exercises ezizodwa kunye nomthwalo ukuba abafazi ehlabathini lonke ukuze kufikelelwe imilo ezifunwayo kunye parameters.

Body Lower - ntoni na?

Qhubeka ngqo iingenelo zenkqubo umthambo. Oko baya ukuphumeza ntoni na ngani?

1. ezinqeni slim kunye nemilenze omhle othandekayo xa ikhula.
2. A ixesha elifutshane ukuze uphuhliso lwenkqubo.
3. Ukukwazi aqhumisele ngokukhawuleza loo manqatha phezu kwamathanga kunye ngeempundu, ukuba bahlukane cellulite.
4. Amathuba kwithuba elifutshane ukumpompa izihlunu ezinkulu nezincinane emilenzeni.
5. Ukwanda omzimba ngoqeqesho.

Ukuba ubukhe ibinzana elithi Phantsi Body ab, musa ukumangaliswa. Kubalulekile kwakhona igama elukhuni i "umzimba", kodwa epheleleyo ngakumbi. Xa sijonga isigama ukufaneleka, kuye kucace ukuba uqheliso edityanisiwe, ncokola izihlunu imilenze nesisu. ABS (short for abdominals) itshintshelwe IsiNgesi lithetha "izihlunu esiswini". It bangaqeqeshwa iinyawo kuphela, kodwa kwiseshoni ngokuhlangeneyo yoqeqesho kunye eendaba, uya kufumana kabini nomthwalo igalelo.

Njani na uqeqesho?

Eklasini imizuzu 45-55, wenza imisebenzi ethile, ezibandakanya umsebenzi amalungu eziliqela, nto leyo eyandisa umthwalo. Esi sakhiwo iqulathe squats, ukutsibela imilenze, umthambo, ezifana ballet "plie", ezo ziqhutywa kwindawo othe nkqo. Ekupheleni koqeqesho, amanye amaqela izihlunu isetyenzwa ekuhlaleni. Ngokomzekelo, xa eqhubana sele udiniwe, okwenza ngempumelelo mahi lawo aquke i ezinqeni okanye kubandakanywa umsebenzi kwamathanga.

Ingaba udinga izixhobo ezikhethekileyo abo enze ezintsonkothileyo Lower Umzimba? Oko kukuthi, ukuba kusetyenziswa?

Enyanisweni, imfuneko ethile ukulungiselela ukusetyenziswa arhente weighting hayi, njengoko kaninzi abanalo ubunzima yomzimba wakhe. Noko ke, umqeqeshi badla bacetyiswa ukuba basebenzise bodibar. It is a intamo bemfuno zerabha-camera. Kule abaqeqeshwa isifundo sokuqala, aba akazazi ubuchule efanelekileyo, ungasebenzisa iintsimbi ukukhanya, kodwa xa sele uyincutshe ekudlaleni loo imithambo, ungenza ngokukhuselekileyo ugqithele cargos tell ngakumbi. Ubunzima extra ngakumbi ngawo bazibandakanya, i olusebenzayo aza kubanjwa ukuba umthambo.

Indlela kumila kumbi umzimba ngenxa yoqeqesho?

Ukuba ukhathazeke ukuba ekuqaleni yeeklasi, ngoko nangoko uya kufumana i "ihashe" izihlunu ezinkulu imilenze, ngesi sihlandlo awukwazi Ungakhathazeki. Inyaniso kukuba ekukhuleni imisipha, ukongeza uqeqesho olusebenzayo kunye nobunzima kakhulu, kufuneka ulungise eliphezulu-protein yokudla. Lower Complex Elilawulayo ukusebenzisa ubunzima enzima, yaye kuba ufuna ukwehlisa umzimba, kufuneka uqonde ukuba amandla kufuneka anciphise ngokwemigaqo osidingayo kunye nesiqulatho ekudleni.

Ukuganga phezulu kule ezintsonkothileyo, uya ngokuthe komeleza izihlunu, ukuphucula ilizwi labo, luthambe, yaye ekugqibeleni ukubona ukuphucuka isiqabu, kodwa akayakhi up. Ukuba kuthatha ubuncinane kathathu ngeveki kwaye athobele ekutyeni, uya kusebenza ngakumbi ukuba amafutha emzimbeni ngomlilo. Kufuneka iqondwe into yokuba ezi nkqubo iqale emva umthambo, yaye ixesha lilonke inokuba iiyure ukuya ku-15. Le nkqubo ifuna amandla, apho umzimba kwamkela bobabini ukudla, kuquka iidiphozithi ezikhoyo.

Complex Body Lower: ncomo

Njengalo naluphi uhlobo lomthwalo ezemidlalo, usebenzisa iinkcukacha uneempawu zawo. Umzekelo, kuqala kwiinto zonke, zonke iintswelo inxaxheba ukukhumbula ukuba ukuba ngaba bambelela ukutya, akuyi ukuphumeza nantoni na ngaphandle qinisa izihlunu. Amantombazana kunye namabhinqa, nto leyo ukunciphisa inani caloric ngakulo calories 1500 ngemini nikuyeke carbohydrate embi ngokohlobo iswekile kunye nomgubo, ncomo baphulukana inyanga ukuya 6-7 kg kunye nokuphuculwa kukonke imbonakalo.

Ukongeza, i lesiphoso bajoyine abaninzi. Ukuba ucinga ukuba Okukhona uchitha ixesha kwelo gumbi, bhetele, ukuba lo mbono engalunganga. Abanye qaphela ukuba ukunyuka kwenani loqeqesho abakhange baphumelele kule ilahleko umgangatho kunye nobunzima. Nje kwenzeka, kuba mkhulu inani engqesho kukhokelela uqeqesho wokunyamezela. Okukhona unayo umxhino, ukuba nzima kakhulu ukufezekisa iziphumo ezibonakalayo. Isicwangciso efanelekileyo kuba yoga okanye Pilates, ukuzilolonga Cardio kunye Body ezisezantsi. akunike ntoni le nto? Iziphindwa ze ngobunzulu elinye nkqubo akunjalo elungileyo ukuba ukwehla kobunzima, kwakunye alternation yabo iya kunika ithuba lokuphuhlisa onke amaqela izihlunu, ndasolula yaye kwangaxeshanye ukugcina ngobunzulu inkqubo fat-ovuthayo.