Naphezu kweqiniso lokuthi njengamanje, i- "Brazilian" yesihlanu iphuzu ngemfashini, abesifazane abaningi abanesibalo esinokhalweni olubiyelwe ngokuqinile, iphupho lokwenza umzimba wabo ngokwengeziwe. Isibalo salezi zintokazi sibizwa ngokuthi "unxantathu" noma "pearl".
Uhlobo lwesakhiwo somzimba
Isibalo esithi "Pear" akusona ukuphambuka kokujwayelekile, kungukuhlukahlukana phakathi kwemiqondo yesimanje yobuhle ebonakalayo kakhulu. Lolu hlobo lwabesifazane lukhanga kakhulu kwabesilisa, ngoba umehluko wabo ophambili ugoba ama-Bends kanye nokwesabisa izinhlobo zengxenye engezansi. Ngaphezu kwalokho, abesifazane abanesibalo esinjalo bavame ukuthutha ukukhulelwa kanye nokuzala izingane. Naphezu kwalezi zinzuzo, amantombazane amaningi ane- "Pear" SOMGANET efuna ukunciphisa ubukhulu bomzimba wabo.
Izimpawu ezihlukile zesibalo esingunxantathu:
- Ukuphakama: Imvamisa lolu hlobo luhlobo lwabesifazane bokuphakama okuphakathi noma okuphansi kancane;
- Amahlombe: Engasebenzi noma ephansi, kungaba ukuphakama okujwayelekile nobubanzi;
- okhalweni: Ngisho nasendabeni yokukhuluphala ngokweqile - emakhilogremu anjalo amakhilomu ahlehlisiwe esiswini, kepha hhayi ezinhlangothini, kungaba buthakathaka noma kukhulunyiwe, kungakaqedwa kancane;
- ibele: unohlobo lwamathambo, oluncane noma oluphakathi;
- Imilenze: Ngenxa yopheliwe onqenqemeni, kubonakala kufushane, esimweni sokuthola isisindo, zizoshesha ngokugcwele, ikakhulukazi ngamadolo nasemkhakheni we-ICR;
- okhalweni: Imvamisa ububanzi, uma kuqhathaniswa nesifuba esivezwe ukuthi sikhonyiselwe, bheka Massive, qala ukuthola amakhilogremu kuqala, anqunyelwe ekwakhekeni kwe-cellulite.
Kwaphawulwa ukuthi amafomu abunjwe ngopele abhekwa njengophawu lokuba ngumama kanye nomgomo wesifazane, noma kunjalo, abesifazane abanesibalo esinjalo bavame ukuthambekela kokuphelele, ikakhulukazi engxenyeni engezansi ngakho-ke basekela umzimba okudingeka njalo.
Imithetho eyisisekelo
Abesifazane abanesibalo esithi "Pear" bafuna isisindo esijwayelekile, kunconywa ukunciphisa ingxenye yokudla ngewashi lasekuseni. Kungalesi sikhathi lapho amantombazane analolu hlobo lomzimba afakwe khona amafutha. Kungcono "ukuncika" ekudleni isidlo sakusihlwa, futhi ekuseni nakusihlwa usike inani lokudla. Ukudla okukhulu kuphelele.
Ukudla okuqinile nokubulawa yindlala akuvunyelwe. Kufanele ihlawulwe ekudleni, hhayi ngokungabikho kwayo okuphelele.
Ngaphezu kwalokho, kukholelwa ukuthi abesifazane abanesibalo esibunjwe ngeparele bathambekele ekunciphiseni isisindo ngezikhathi zenjabulo nokuqina, ngokomzwelo okuqhuma. Lokho wukuthi, ukwenqatshwa kokudla nokudla okuqinile kungaba nomphumela ophambene, futhi ngesimo esibi, intokazi elambile izoqala ukuzuza isisindo. Uma kungenxa yendlala yekhilogremu bese uqala 'ukushisa', okokuqala, le nqubo izothinta ingxenye engenhla yomzimba, futhi imilenze kanye nemilenze kanye nezinkalo kuzohlala kukhulu.
Kwabesifazane abanesibalo esinjalo, kunconywa ukusebenzisa amafutha amancane, ukuqeda ama-carbohydrate alula namafutha ezilwane, imikhiqizo yesitashi, ukunikeza ukukhetha kuma-carbohydrate ayinkimbinkimbi, avumayo. Ukuze uthole imetabolism enhle, ingilazi yamanzi iyadingeka ekuseni. Inani lamakhalori asetshenzisiwe akufanele lidlule ku-1500 ngosuku.
Enye yobunzima besibalo esinjalo yisisusa sokubonakala kwe-osteoporosis, ngakho-ke ekudleni, imikhiqizo ecebile nge-calcium iyadingeka. Futhi khumbula ukuthi akunakwenzeka ukufaka i-fiber ngasikhathi sinye - kuyaphazamisa ukumuncwa kwe-calcium. Usawoti wethebula kumele athathelwe indawo ngeCeltic noma i-Himalayan, nekofi lasekuseni - ngetiye ngobisi, njengoba ikhofi inyusa ukukhiqizwa kwe-estrogen, kwabesifazane ".
Imikhiqizo Enconyiwe:
- utamatisi ujusi, utamatisi;
- okusanhlamvu;
- ama-lentils;
- peas;
- Izithelo: amawolintshi, ama-apula, ithini;
- Imifino, ikakhulukazi imifino, iklabishi, isipinashi, itheniphu;
- ukudla kwasolwandle, kwasolwandle;
- Inyama engeyona ethembile;
- imikhiqizo yobisi;
- Isinkwa sikafulawa ogaya ogaya;
- Ama-walnuts, soya.
Ukudla okuvinjelwe:
- izambane;
- ilayisi;
- Inyama enamafutha nezinhlanzi;
- Imikhiqizo kafulawa;
- imayonnaise;
- omnandi;
- Amajusi ahlanganisiwe kanye nosoda;
- utshwala;
- usawoti;
- ubisi lonke;
- ukhukhamba;
- ikhofi.
Isibonelo semenyu
Kwabesifazane abanesibalo esingunxantathu, kunezinketho eziningi zemenyu ukusiza bobabili ukunciphisa isisindo ezindaweni ezingafuneki futhi zigcine amafomu akhona akhona. Nazi ezinye zazo.
Inketho 1
Ibhulakufesi:
- Ingilazi yamanzi abandayo ngaphambi kokudla kwasekuseni;
- oatmeal noma iphalishi kusuka ku-lentils;
- I-Apple noma amagilebhisi, amantongomane;
- Ingilazi yejusi yemvelo.
Ukudla kwakusihlwa:
- inyama noma isobho semifino;
- inyama yenkomo ebilisiwe;
- ucezu lwesinkwa esivela kufulawa ogayayo;
- Noma yimiphi imifino ngaphandle kwamazambane.
Ukudla kwakusihlwa:
- inkukhu ebilisiwe;
- ubhontshisi;
- Ingilazi ye-kefir enokuqukethwe kwamafutha abuthakathaka.
:
- isinkwa ngoshizi;
- ama-yogurts ngenyama;
- Izithelo;
- Teas kumakhambi;
- Ama-chocolate puddings.
Inketho 2.
Ibhulakufesi:
- iphalishi;
- amantongomane;
- iqanda elibilisiwe;
- Izithelo.
Ntambama kuqala:
- isithelo noma isaladi yemifino elula;
- Ushizi wekotishi noma iyogathi.
Ukudla kwakusihlwa:
- Isobho semifino elula;
- izinhlanzi ezingezona amafutha;
- Noma yikuphi ukuhlobisa, ngaphandle kwamazambane nelayisi.
Ukudla kwakusihlwa:
- Imifino ebhakwe noma eluhlaza;
- inyama enamafutha aphansi.
Sidinga ukusebenzisa izinketho ezinjalo zemenyu hhayi kuphela ngokulahlekelwa amantombazane, kodwa futhi nalabo asebevele banamafomu amahle, abushelelezi ukugwema iqoqo lesisindo ngokweqile nezifo eziphindaphindwayo. Ngemuva kokuncipha kwesisindo sokudla okunjalo, kufanelekile futhi ukubambelela kulowo wonke amantombazane anawo "isilinganiso esingunxantathu" somzimba esinqunyelwe ukuzuzwa kwesisindo.
Zivocavoce
Akukho ukudla okuzosiza ukufeza umphumela oyifunayo ngaphandle kwamakilasi akhethekile enyama. Akufanelekile ukulayishwa ngokweqile, kepha futhi kuncike kwimenyu ewusizo kuphela lapho kungekho phuzu.
I-Complex yokuzivocavoca okuphoqelekile kwamantombazane anesibalo esingunxantathu kufanele afake ama-aerobics kanye nokuqeqeshwa kwamandla. Izindawo eziphambili zobukhulu, ezingajabule ngabesifazane ngalezi zilinganiso, yimilenze kanye nezinkalo. Kukulezi zingxenye zomzimba futhi kufanelekile ukunaka lapho ukhetha uhlobo lokuqeqeshwa. Ukuzivocavoca umzimba kugcizelela abamele ubulili obuhle, kuthuthukisa imizwa, kunika amandla nokuzethemba, nalokhu, njengoba sekuphawuliwe ngenhla, kunomthelela ozuzisayo ekuvutheni kwamafutha kwabesifazane abaphethe.
Kuyadingeka ukwenza izintaba okungenani ngehora lonke ngosuku, yeka ukusebenzisa i-lifti nemoto, ngangokunokwenzeka, gijimani, gxuma ngebhayisekili - konke lokhu kunomthelela ekunciphiseni isisindo emkhakheni we-pelvis futhi imilenze.
Ukuzivocavoca kwamandla kunconyelwa kathathu ngesonto. I-aerobics yehora lasekuseni izoba wusizo - kungcono ukwenza lokhu ngezinsuku ezahlukahlukene ngokuqeqeshwa kwamandla. Noma imaphi amakilasi adinga ukufakwa ngezinto zokuzivocavoca zokulinganisa.
Awukwazi ukuqeqesha hhayi kuphela ejimini, kepha ekhaya. Zama ukusebenzisa izivivinyo ezilandelayo.
Okhalweni nama-buttocks
Ukubhukuda
Ukushiswa okusheshayo kwamafutha, ama-squats ayikhulu ngosuku aphazamisayo kufanele kwenziwe. Ekuqaleni, kwanele uku-squint 15 izikhathi 4-5 asondela. Ngokuhamba kwesikhathi, inani lezinto zokuzivocavoca kufanele likhuphuke. Ungathola umthwalo osebenzayo emisipha yomlenze lapho wenza lo msebenzi wesokisi. Kunconywa ukushintshanisa ama-squats alula ngemithambeka yomzimba ezinhlangothini.
Ukusebenza:
- Beka imilenze ngobubanzi bamahlombe, ubeke izinzwane komunye nomunye;
- hlala phansi phansi ezingeni lamadolo, linger imizuzwana eyi-10;
- eqonde kahle.
Izinyawo zeMahi
Ukuvivinya okulula, kepha okusebenzayo kakhulu ukulwa nokungezelwa okwengeziwe endaweni yonyawo. Okuhle kakhulu, ukuqeqeshwa okunjalo kusiza ukubhekana nokuqedwa kwamafutha emkhakheni we-galifa. Esifundweni esisodwa, kwanele ukwenza imaski engama-20 emlenzeni ngamunye ngokuphindaphinda okungu-3-4.
Ukusebenza:
- Sima emadolweni akho, sincike emalbows, loan esonteke kancane ngaphakathi;
- Emphefumulweni, phakamisa umlenze wakho emuva, asinakanga ukuphakama kokuphakamisa, kodwa edolweni - kufanele kuqonde;
- Emakhizeni abuyisa umlenze endaweni yokuqala.
Izinyawo zeMahi zingenziwa kusuka kunoma yisiphi isikhundla. Kungenziwa ukuma, kepha ungalala phansi ohlangothini uphakamise imilenze ezinhlangothini. Ungalala ngisho nakusofa futhi ungaphuthile ukubuka ifilimu, into esemqoka ukubuka idolo lingagoqi futhi kancane kancane.
Iplank
Ukuzivocavoca kwe-Universal kuyo yonke imisipha yomzimba.
Ukusebenza:
- Yima ezindongeni, uncike emasokisi phansi, phakamisa i-pelvis;
- qhubeka kulesi sikhundla isikhathi eside ngangokunokwenzeka;
- Phinda izikhathi eziyi-10.
Ukuzivocavoca amandla
Isisindo sezimbumbulu zokuqeqeshwa kwamandla kukhethwe ukuqeqeshwa kwamandla ukuze owesifazane akwazi ukwenza ukuphindaphinda okungu-10-12 kanye nezindlela ezi-3-4. Isisindo esijwayelekile - amakhilogremu ama-4-7.
Esikhathini sokuqeqeshwa kwamandla kumele kube nokuzivocavoca okulandelayo:
- truction dumbells ngethambeka;
- ukujima;
- ukuphakamisa;
- amaconsi ngama-dumbbells asendaweni;
- "I-Wiring" ku-simulator noma umsebenzi ofanayo ulele emhlane wakhe ngama-dumbbells.
Ukuze uthuthukise imiphumela, ukuqeqeshwa kwamandla kufanele kuhlanganiswe ne-Cardio ye-Servint Cardio.
Umphumela ophumelelayo ungatholakala ngokuhlanganisa izivivinyo ezithile. Isibonelo, ama-symnastics alula futhi awusizo we-buttocks - ephakamisa i-pelvis elele phansi. Uma ngasikhathi sinye thatha induku ezandleni, khona-ke isifundo sizokhiqiza ngokwengeziwe. Isisindo esingeziwe sizovivinya umzimba futhi sikhuphule kakhulu umthwalo, ngakho-ke kunconywa ukwenza inketho eyinkimbinkimbi kwabesifazane abanemisipha esele eqeqeshiwe. Abasubathi abaqalayo banele futhi bajwayelekile ukuphuma ngaphandle kwenduku.
Phakathi kokuqeqeshwa kwamandla, kunconyelwa ukudonsa, gxuma ku-trampoline noma ngentambo, ukuze wenze kwi-simulator yokugibela.
Simulators
Uma umfazi onesibalo esithi "Pear" awela ejimini, khona-ke kufanele unake ama-simulators alandelayo:
- i-treadmill - mhlawumbe kuye bese iqala ukuqeqeshwa;
- ejimini;
- I-Rowing Simulator;
- ejimini isono;
- phytball;
- Ama-simulators ahlinzeka ngokuqina kwesisu.
Njengamanje, izinhlelo zokuqeqeshwa ezikhethekile zabesifazane abane- "striabar" umzimba abaye bathuthukiswa. Ungathatha izifundo ngazinye ezivela kumqeqeshi noma ubhalise eqenjini lokuqina lamantombazane ngohlobo olunjalo lwesibalo.
Iseluleko Esiwusizo
Abesifazane abanesilinganiso somzimba esifana nephayona bayakhuthazwa ukuba balalele amathiphu alandelayo.
- Musa ukweqa ukudla nokuzivocavoca. Ungazami ukunciphisa iphuzu lesihlanu, amazinga obuhle obuhle banamuhla aqonda kakhulu. Kungcono ukushaya lezo zingxenye zomzimba obheka ngazo izinto ezinzima usebenzisa izingubo. Isibonelo, abesifazane abanesibalo esithi "Unxantathu" basebenza kakhulu izibani, iziketi zanoma yiluphi uhlobo, amabhulukwe ama-classic.
- Qedela umsoco ofanele nokuqeqeshwa nge-Manual noma nge-Vacuum Massage. Inqubo yokuzivocavoca yenza inqubo ye-metabolism kanye nodumo amafutha avuthayo. Ukuzivocavoca okuphumelelayo kusuka kuma-turnelite nasezinsodo.
- Ukugeza, kuyasiza ukusebenzisa izinkawu ze-cellulite. Ikakhulu kasawoti kanye nemikhiqizo yekhofi. Bangazilungiselela ngokuzimela - ukugcizelela ingxube yekhofi yomhlabathi, usawoti wasolwandle namafutha omnqumo ngehora, faka izindlela esikhunjeni esishisayo bese ugeza ngemuva kwemizuzu engu-15. I-Homemade Scrub yandisa amandla e-elasticity nethoni yesikhumba, enomthelela ekuqedeni kwe-cellulite.
Ukubuyekezwa
Uma uhlola imibono ngawe amantombazane anesibalo esithi "Pear", khona-ke iningi labo lisenelisekile ngomzimba wabo. Vele, udinga ukunamathela ekudleni okunempilo nokwenza umsebenzi, ngokwesibonelo, abaningi bakhetha ukubhukuda. Ngokuqondene nezingubo, ezinye izintokazi zincoma ukugqoka izingubo ezisinqenqemeni esindayo, kepha hhayi ngaphansi kwesifuba, kepha kancane ngenhla kwebhande, ama-blouse amade, amakhampasi, ama-canker.
Ngosizo lwezingubo, ungagcizelela ngokuphelele okhalweni oluncanyana, kepha kwenzeka kaningi ubunzima ekukhetheni izingubo, njengoba osayizi abaphezulu nangaphansi bangahluka.
Ngemuva kokuhlola ukubuyekezwa kwamadoda mayelana nabesifazane abane- "Party" eyinkimbinkimbi, ungaphetha ngokuphephile ukuthi le ngenye yezinhlobo ezithandwayo zezibalo. Leli gama elingaqondakali labesilisa abuzi, kepha iningi labo liyaphawula ukuthi ama-bottops alukhuni athakazelisa kakhulu, ayenga futhi amnandi.
Izeluleko ezibalulekile zokudla okunempilo kanye nokunciphisa umzimba kusibalo "Pear" bheka ngezansi.