Indlela khulisa amabele ngaphandle asebenzise ukuhlinzwa

Iningi labesifazane ukuqapha ngokucophelela izinguquko kancane kule isimo nokubukeka ebeleni. Ngesikhathi esifanayo, indlela ukwandisa webele - kuyinto umsebenzi oyinhloko ukuthi izintokazi ozama ukuxazulula cishe kukho konke ukuphila kwakhe omdala. Ngaphezu kwalokho, kukhona izinto eziningi okubangela hhayi ukuthi okwandisa ubukhulu amabele, futhi Ukuwohloka kakhulu ngokubukeka kwabo. Ngezikhathi ezinjalo zihlanganisa inkathi esesibelethweni wengane, ibele, abanye iziyaluyalu izifo zabesifazane namangqamuzana, okusheshayo kwesisindo noma ukulahlekelwa. Kunengqondo ukuphetha ngokuthi uma ubhekene nesimo esinjena likhona ukuphila cishe zonke wesifazane futhi sekuyisikhathi eliphezulu ukwamukela iqiniso lokuthi amabele ehle njengoba isikhathi sihamba lube muhle kangako.

Uthele amafutha emlilweni kanye eyeqisayo ngokuqinile ohlezi ezingqondweni kokubili isigamu fair isintu, kanye amadoda. Kukholakala ukuthi leli bhokisi nokunwebeka athuthukile izingono kahle, isikhumba bushelelezi mhlawumbe sibalo ezikhanga kakhulu. Kodwa kuthiwani uma intsha phakade, futhi ubukeke nakahle ngasiphi yobudala ofuna? Ingabe eziklanyelwe okhilimu zokulungisa kanye buso noma kufanele ibukeke maqondana ukuhlinzwa kokulungisa ukubukeka futhi kufanele uqale kusukela zisencane ukuze wonge imali?

Ucwaningo lubonisa ukuthi ngisho izimonyo ezikhethekile ngeke kusize, futhi ukuhlinzwa, nakuba panacea, kodwa kwabonakala sengathi kude bonke abesifazane, futhi into okuyingozi - ukuya ngaphansi ngommese likadokotela ohlinzayo. Ukuze siphendule umbuzo kanjani ukwandisa isifuba, angakwazi imfanelo umqeqeshi ngubani ozokhula izivivinyo ephumelelayo kakhulu yilowo nalowo wesifazane.

Prakthiza imibukiso ukuthi isikhathi esingaphezudlwana kwenyanga ukuqeqeshwa kanzima futhi amabele akho kuyoba cishe iyafana kwaba yiminyaka engamatshumi amabili. Ngakho zasesiteji ukusiza ukuphendula umbuzo "kanjani ukuba sandise amabele" kufanele kuqukathe iraba propylene, noma ingubo, iqoqo dumbbells enesisindo kusuka 1 kuya 3 amakhilogremu, futhi ngebhandeshi yezokwelapha nokunwebeka, ezingasetshenziswa ithengwe ngasiphi ekhemisi.

Nokho, siqale.

1. Ngaphambi kokuthi uqale yimiphi umsebenzi sina, imisipha kudingeka zishise. Ngenxa yalesi esanele ukwenza 15-20 swings izingalo bakhe ohlangothini ngokwewashi, labo ngokumelene nalo.
2. Ukusebenzisa sokuqala kuhloswe ekuqiniseni jikelele we thoracic imisipha ibhande. It wenziwa kanje: isidingo abalale phansi, njengoba ebambe dumbbell ezandleni. izandla Landelayo kancane azalela isandla nje izindololwane zakho ngeke walala phansi. Lokhu kwenziwa izikhathi 20-30 e 2-3 amasethi.
3. Ukuqala isikhundla kuyafana, elisemandleni emhlane wakhe, nomunye ingalo dumbbell welulela kanye umzimba, kanti eyesibili sise esifubeni ezingeni. Ukusebenzisa wenziwa izikhathi 20-30 okufanayo futhi siqukethe ekushintsheni yokuma izandla, kunalokho.
4. Rest imizuzu embalwa ngemva umsebenzi odlule, futhi uqhubekele push-ups evamile, ajwayelekile kithi kusukela esikoleni esiphakeme. Abenzi kuphela ukusiza ukuxazulula inkinga indlela yokwenza amabele firmer, kodwa futhi kungaqinisa wonke ibhande ehlombe ngisho ekhiphela up nabezindaba. Qaphela ukuthi uma enza lo msebenzi, kubalulekile ukugcina umzimba side kanye ulayini ngengqondo ngqo. Sikhuluma ekhanda, emahlombe, Butt, amadolo kufanele kube ezingeni elifanayo, kungenjalo ukuphumelela umsebenzi kuzoncishiswa cishe zero.
5. Excellent kuqinisa esifubeni evamile ngilulekela olwandisa noma ngebhandeshi nokunwebeka. Ngenxa yalesi umsebenzi kufanele kube bushelelezi, sithathe olwandisa nge inani elidingekayo of iziphethu welulele igobolondo kancane. Phinda umsebenzi kufanele kube izikhathi okungenani 10-12.
6. Qinisa esifubeni uphumule izinzwa zakho ngokuphelele futhi kusiza okuthiwa ikati pose.
7. Imisipha sezandla nasesifubeni kwaqinisa kahle sibonga kokucindezelwa izintende ekhasa kufanele igcinwe phambi kwakhe. Lo msebenzi silula kodwa hhayi ngaphansi ziyasebenza. Kuyinto kanje: in the ukuma ukuma izintende wajoyina phambi esifubeni kuhle, uvalwe onomfutho. Clenched izandla zakhe phakathi kwawo ukuthuthukisa ukusebenza, kuba efiselekayo ukubeka iraba ibhola elincane, akufanele uphumule 5-7sekund.

Ukuze ufunde indlela khulisa amabele akho, asikho isidingo ukubhekana ukuze ochwepheshe, kwanele ukuze uthole izincwadi ezifanele futhi ukujwayelana izivivinyo ehlongozwayo. Kukhona ungafunda indlela yokwenza futhi amabele ezinkulu, ngaphandle asebenzise ebizayo okuyingozi ukuhlinzwa isikhumba.