Uma sifuna ukugwema ukubanjwa isitimela ezinyangeni ezandulela ihlobo, kubalulekile ukuthi siqale ukukucabanga lokho ukuzivocavoca okuhle kubalulekile ukuze ubukeke kahle kuleli hlobo. Asinalo lonke uhlobo lomzimba olufanayo, noma uhlobo olufanayo lwembongolo, yingakho namuhla sizogxila ekusebenziseni uhlobo ngalunye lwembongolo ukuze luphelele.
Ngokuvamile nokuzihlanganisa ngandlela thile, kunezinhlobo ezintathu zezimbongolo, izindlela ezintathu zokubanakekela. Izikhathi eziningi asazi ukuthi izingqinamba ezifana ne-flaccidity, i-stretch marks, noma i-cellulite zikhona usuku nosuku nokuthi asenzi okuthile ukuze sikwazi ukukuxazulula, umzimba wethu uzokuqaphela ngokwengeziwe.
Ukugwema lezi zinhlobo "zezinkinga" futhi kancane kancane silulame ithoni yemisipha yomzimba wethu, akukho okudlula lokhu ukuzivocavoca umzimba kugxile kule ndawo yomzimba wethu, imbongolo.
Kunemidlalo eminingi ezosisiza ukugcina izinqe zethu zisendaweni efanele, imisebenzi efana nokushibilika eqhweni, ukubhukuda, ukuhamba ngebhayisikili, ukugijima, noma isenzo esilula sokuhamba, kuzoba ngabalingani bakho abakhulu kulo mjaho webanga elide. Futhi manje kufanele ngikubuze…. Injani imbongolo yakho?
Ukuzivocavoca imbongolo eyisicaba
Kuluhlobo lwembongolo ayinayo imisipha, ngakho-ke okunye kokuzivocavoca okungcono kakhulu kuwe uqhubeka.
Ukuzenza izinyawo zihlukane, hamba phambili, gcina umhlane wakho uqonde, bese ubuyela endaweni yokuqala. Uma ubona ukuthi ulahlekelwa ibhalansi, zisize ngezingalo zakho ngokuzihambisa ezinhlangothini ukuze uzilinganise. Yenza izikhathi zokuphindaphinda okungu-12 emlenzeni ngamunye.
Okunye kokuzivocavoca okungakusiza kakhulu, yilezi squats. Ukuze ukwenze, unqamule imilenze izinyawo zingaphandle, yehla kancane kancane ngomgqomo wakho uqonde, bese wehla wenyuka kancane.
Ukuzivocavoca imbongolo e-perky
Uma unayo imbongolo iphakamise kancane, futhi ngokuhamba kwesikhathi ibilokhu iba nkulu, kufanele ukuzivocavoca ukuze wehle.
Ngena kuzo zozine bese uphakamisa umlenze wakho uye ophahleni ngenkathi uphefumula kancane kancane. Yiphakamise imizuzwana embalwa bese yehlisa kancane, ukhiphe umoya ngomlomo wakho. Yenza lo msebenzi olula cishe izikhathi ezingama-20 ngomlenze ngamunye, cishe izikhathi ezine ngomlenze ngamunye.
Ukuzivocavoca imbongolo e-saggy
Yilolo hlobo lwembongolo lokho akukaze kusetshenzisweInto enhle ngalo mfana ukuthi ngokushesha nje lapho uqala ukuzivocavoca umzimba, ngokushesha balulama ithoni yemisipha uma ubeka amandla nokuzimisela.
Lokhu kuzokusiza. Yiba igundane le- isisindo esifile. Yima izingalo zakho ziqonde futhi zifane nesifuba sakho bese uguqe ngamadolo kancane. Yehlisa umzimba wakho uye phambili kancane. Kungukuzivocavoca okufana kakhulu nezikwele, kepha kushiya umzimba ufile.
Qaphela ngaso sonke isikhathi yenza izivivinyo ngendlela efanele ukugwema ukulimala. Ngokuqondene nokuzivocavoca umzimba nge-aerobic, ungaphuthelwa yilezi zeluleko:
- para susa imbongolo ebanzi bese wehlisa usayizi wayo yenza umqeqeshi we-elliptical cross futhi uthambekele ekucindezeleni ngesisindo esincane Zisiza ukucwenga nokuhlanganisa izinqe ngaphandle kokuzithuthukisa.
- Uma ufuna ukwenza ini imbongolo encane izuza ivolumu ethile, sigijimela ezintabeni futhi sigibela amagquma. Ukuzivocavoca okufana nesinyathelo ne-incline treadmill kuzokusiza.
Uyacelwa ukuthi uqaphele lokho konke lokhu kuvivinya umzimba kufanele ngaso sonke isikhathi kusekelwe ngezeluleko zomqeqeshi ukukusiza uthuthuke kancane kancane ukuthola imiphumela engcono. Futhi khumbula, inhloso yalo nyaka… Imbongolo ephelele !!
E-Deguapas: Amathiphu ama-5 okusitayela imbongolo yakho