Bonisa ku-ABS kanye obliques

Female ubuhle ekahle - figure slim, esiswini, uqhuba okhalweni mncane. Gcina nemingcele ezifana kungenzeka yini zonke, njengoba emva kokubeletha noma nge iqoqo Kilos extra esiswini iqala ukuba ikhule ibe namafutha omzimba. Kunzima ukususa, ngakho udinga ukukhuthazela. Ngokwenza izivivinyo ngezansi uzonyamalala amayintshi esingezelelweko okhalweni ABS wakho iyoba ngaphezulu akhishwa.

cindezela engaqinile kunomthelela izinkinga besisu. Ngakho-ke, kubalulekile ukugcina le misipha ukuthola you siza. Futhi ungakhohlwa mayelana imisipha lateral, kulesi simo usebenzisa ukusebenzisa uzakhela okhalweni enhle.

Uma uke waqala ukusebenzisa lezi umzimba njengendlela yokuthola kwesisindo, ushintsho nokudla. Asikho isidingo udle ufulawa amakhilogremu amnandi. Ayikho ukuqeqeshwa ngeke unike siletha imiphumela efiselekayo, uma wena awuligubhi ukudla olinganiselayo.

Ngakho, cabanga ngalokho sokuprakthiza cindezela ukukusiza qinisa lwesisu. Qala nge umsebenzi gaphambi. Ukuze wenze lokhu imizuzu 3-5, enze ukweqa intambo, egijima esikhundleni , kanye nezinye ezinyakazayo okukhulu. Okubaluleke kakhulu, uzizwe sengathi lisebenza futhi abe ngaphezulu ephathekayo.

Lala ngomhlane, iminwe zigcinwa endaweni "ukhiye" ngoba ikhanda, izinyawo kancane bend emadolweni. Inspiratory uyenzele ephakamisa umzimba phezulu exhale kwehlisa ngokuphelele esitezi. Ukuzivocavoca ukuphinda izikhathi 18. Khona-ke izinkinga ngokungeza Lesisemkhatsini umoya sikhashana abaliqukulayo. Abs ngesikhathi esifanayo uzobe buhle nakakhulu. Ngakho, ukuma kokuqala kuyefana. Yenza exhale encane, phakamisa emuva lakho phansi. Khona-ke ngokushesha exhale kancane xaxa, phakamisa ephakeme. Futhi ukwenza umoya lwesithathu, enza lift esiphezulu. iconsi Inspiratory phansi. Phinda umsebenzi izikhathi 18.

uhlelo umzimba ngenxa yesixuku kuzomele sifake umthwalo esiswini ephansi. Ukuqamba Amanga emhlane wakhe, wabeka izandla zakhe ngaphansi okhalweni. Njengoba exhale, phakamisa inyawo lakho phansi, ukuwathola perpendicular umzimba. On the donsa, kancane wehlise kubo ngaphandle kokuthinta ebusweni. Yenza okhuphukela okungenani 18.

Ngaphandle kokushintsha isimo, thina uqhubekela umsebenzi olandelayo. Imilenze bend emadolweni, qinisa ngokwayo. On the donsa bese uyaqondisa isikhundla sabo ngenhla phansi ezingeni ukuphakama hhayi ngaphezulu kuka-5 cm. Nge okhishwa ngamakhala futhi ukuguqa yakho bese ukhomba kubo maqondana esifubeni sakho. Phinda umsebenzi izikhathi 18.

Siphendukela ukusebenza etshekile imisipha besisu. Beka isithende eduze okhalweni, imilenze zihlanganiswa. Twist Inspiratory okhalweni, wabeka izinyawo zakhe phezu umlenze wokunene. On the exhale, phakamisa inyawo lakho phansi, futhi ezimazombe kolunye uhlangothi. Yenza izivivinyo okungenani 20 ohlangothini ngalunye.

Bleed le ABS kahle, uma usebenza kanyekanye, kanye engenhla nengezansi imisipha besisu. Ukuqala isikhundla ayiguquki. On okhishwa ngamakhala kanyekanye yokwelula ngamadolo komunye nomunye futhi izindlu. Inspiratory makehle emuva phansi futhi ngiqondiswe imilenze lakho phansi. Ngokufanayo, omunye embondelene izikhathi ezingu-20.

Foot ususa okhalweni, kodwa ukushiya imilenze kancane bent, ukudonsa izandla zakho phambi kwakhe. Exhale ngokuphelele siphakamise umzimba futhi ungagobisi okhalweni. On the exhale, wehlise back. Yenza omunye okhuphukela 17. Ungakwazi izinkinga lesi sivivinyo, uma eyolanda dumbbell. Kulokhu, sicela udale izandla ngemuva ekhanda lakhe, phezu exhale kakade uyibeke at esifubeni ezingeni futhi ilokhu yenyuka emzimbeni. On the exhale, wehlise back, kepha izandla zakhe zibuye ngemuva ekhanda lakhe futhi rewound.

Gcina imilenze ibheke emadolweni, amanga ethangeni sakho sokunene, izandla zakhe ubambe ikhanda lakhe. On the exhale, siphakamise umzimba phansi, ogqozini makehle emhlane wakhe. Phinda umsebenzi izikhathi 18. Khona-ke ukusonta okhalweni phesheya. Yenza omunye okhuphukela 18 isidumbu.

Yenza lokhu iqoqo umzimba njalo ngemva kosuku, futhi uzophawula ukuthi imisipha besisu kahle kakhulu futhi aye akha waistline enhle.