Yamba mapazi awo kuonda ndi zabwino chithunzi. Kodi kukankha mapazi awo?

Tsopano tiona kuchita Zochita kwa miyendo, zomwe zimathandiza kuti kuonda. Mahi mapazi ndinu wamkulu asungwana ndi amayi amene amakhulupirira chithunzi ambiri wabwino ndithu, ndi chirichonse chimene iwo ayenera - pang'ono kusungunula mafuta owonjezera mu chiuno ndi matako (mu malo awa chifukwa ena amakonda kwambiri anachedwa).

Anthu akudwala kunenepa, akhoza kukhala bwinobwino kuchita masewera olimbitsa thupi, mapazi ku nkhani yathu, iwo basi mowirikiza ndi ntchito kwa ziwalo zina.

Yamba mapazi awo pambali

Izi zolimbitsa yosavuta, lomwe aliyense kusukulu maphunziro thupi. Komabe, chifukwa kuphweka ake amabisa ndi phindu lalikulu kwa matako ndi ntchafu (makamaka padziko mkati).

Amachititsa thupi malo wapachiyambi - mmbali kudzuka ena thandizo khola, zingatithandize ngati khoma, mpando kapena pakhoma masewera. Kumbuyo akhale molunjika mwamtheradi, pamimba pamalo. Kuchita mapazi mahi, akhoza imapezeka ballerina pa barre.

Tsopano ife kuyamba kuphedwa zochita: dzanja lamanzere kudalira thandizo - molunjika Nyamulani mwendo pambali ngati nkotheka. Akufika pazipita zotheka msinkhu, madontho phazi, ndi kamodzi kukhudza pansi, pomwepo adzawuka kachiwiri. Pambuyo patsogolo 8-10 mwendo, m'pofunika kupatutsa kuthandiza mbali zina ndi kubwereza kugwiritsira ntchito kumanzere.

Tip: amayesa kusunga thupi molunjika, sititenga nokha ndi atatsamira mbali imodzi. Kulera mwendo, onetsetsani kuti n'zogwirizana ndi thupi.

Thupi la gluteus Maximus

Ndipo tsopano ife kodi yamba mapazi awo kumbuyo. Mu imeneyi, palibe zovuta, Tsopano uona wekha. Kotero, ife titembenukira kwa thandizo lathu nkhope ndi ntchito wamphamvu ndi manja onse awiri. Ife angaubweze molunjika (kachiwiri, kumbukirani wovina). Pamene malo koyamba lavomerezedwa, kuyamba kuyenda yosalala kutenga mwendo umodzi mmbuyo ndi m'mwamba ngati kuli kotheka. Ndiye ife kubwerera ku malo kuyambira ndi Bwerezani kukambiranako atasinthana maudindowo kachiwiri. 8-10 nthawi iliyonse mwendo udzakhala wokwanira. Ngati mwachita bwino ndithu amaona kayendedwe, mmene mavuto a gluteal minofu.

Tip: Muyenera kuyesera kudzutsa ntchafu mkulu ngati n'kotheka, koma musati ingapendame thupi patsogolo. Kugwedezeka imagwiridwa kokha kudzera mwa ntchafu. Pamimba ayenera sefani ndi chikufanana.

Mahi mapazi patsogolo

The Zochita zotsatirazi thandizo kwambiri kulimbitsa ntchafu ndi matako, ndipo pamodzi ndi minofu padziko kneecap lapansi. Ife tifika ku pedestal aliyense m'mbali ndipo akugwira ndi dzanja limodzi, atamva mwendo molunjika alternately mmwamba - bwino komanso mochititsa kaso.

Council zolimbitsa thupi yake: Gwirani kaimidwe; chala masokosi ayenera kukopedwa, ndi thupi kuima mowongoka, osati chopendekekera mmbuyo.

Mahi zapitazo

kwambiri zolimbitsa thupi! Tsopano tiona kuti achite izo molondola. Kuyambira malo: atagwada, ndi kutsindika pa dzanja molunjika, kumbuyo molunjika.

Timayamba pang'onopang'ono kulera mwendo umodzi pa kutalika kwa Nyamulani - kukonza gululi ochepa masekondi ndi kubwerera kuyambira malo. Mukhoza kuchita masewera olimbitsa thupi ndi alternately anachoka ndi phazi lolondola. Mu njira imodzi - nthawi 8-10. Ngati miyendo kulera mawondo ndichotse, katundu waukulu imagwera pa minofu gluteal, ndipo ngati mahi anapanga miyendo molunjika, ndiye kugwira ntchito ndi minofu sciatic-popliteal.

Tip: mukhoza mavuto a matalikidwe chomwecho, ndi matako ndi bwino kusunga voteji pazipita komanso m'mimba retracted. Chovomerezeka pang'ono wopindidwa manja ndi ingapendame thupi pansi.

Chitani mu malo sachedwa

Ndipo tsopano tiona mmene angachitire alili kutsalima atagona pansi.

1. Ndikufuna kugona mbali yanu, ndi cholinga pa chigongono; molunjika thunthu. Kwezani mwendo chapamwamba inkakambidwa ndi sanatchule bwino. Movement mobwerezabwereza nthawi 8-10. Mothandizidwa zokambirana amenewa kungakhale mwangwiro wodzichepetsa kumangitsa ntchafu lamkati.
2. Kuyambira malo ali yemweyo. Koma tsopano ntchito ali kumapazi, amene anaonekera pansi. Anadula izo kuchokera pansi ndi kupeta mmwamba ndi pansi nthawi 8-10. Ndiye kugona pa mbali ina ndi kupereka zina katundu mwendo. Ntchitoyi bwino kumalimbitsa akunja ntchafu minofu.

Zothandiza Zochita izi?

Chabwino, chifukwa ife kwenikweni zofunika kuti mapazi mahi kuthandiza kukonza ntchafu vuto ndi matako, kuchotsa mafuta owonjezera kwa iwo ndi kupanga chithunzi okongola kwambiri ndi wokongola.

Ngati Zochita otere zimagwiridwa pafupipafupi (ndi kuchita siziwavuta chifukwa cha kudzichepetsa zolimbitsa thupi), ndiye patapita masabata miyendo pang'onopang'ono stroynet ndi losandulizika, ndi mafuta madipoziti pa m'chiuno kusungunula. Mwina ndinu bwino zotsatira za zokula bondo? Ichi ndi chifukwa malo amenewa anapeza osati mafuta komanso madzimadzi owonjezera. Kotero, izo zonse ziyenera kupita popanda sanachite!

Ndipo yamba mapazi awo kuonda akhoza kupanga matako zotanuka ndi omangika, umene uli wofunika kwambiri kwa chikoka wamkazi!

Tsopano pang'ono za pamimba ndi m'chiuno. olimbitsa amenewa amatha kusintha iwo. mfundo ndi yakuti minofu osati miyendo ntchito pamene akuchita zoyenda pansi kulingalira, komanso m'mimba (makamaka m'munsi), komanso kuti azitha kupanga m'chiuno wochepa.

Chinanso zabwino: Zochita, yosavuta imathandizira kagayidwe ndipo tichotse cellulite.

mfundo yomaliza

Tikukhulupirira ife lucidly anafotokoza mmene kuchita yamba mapazi awo. Choncho mukufuna kuonetsetsa kuti owerenga aphunzira kwambiri zoperekedwa, ndi chithunzi ndi ngakhale slimmer ndi wokongola kwambiri. Pomaliza Ndikufuna kupereka malangizo ochepa amene angathandize ogwira mtima kwambiri thupi miyendo.

1. Chinthu chachikulu - kugwirizana! Musayese Philo, ndi musaphonye makalasi. Kuchita izi, inu angofunika kutenga nthawi zonse kwa mphindi 10 tsiku.
2. Pitani ku m'mawa mpaka mukumva mwatsopano ndi akuchitachita. Pambuyo tsiku otanganidwa ndi ntchito kapena sukulu, mukhoza asatope ndiponso kungoiwala kutenga nthawi ya pulogalamu yake kuvomerezedwa FizKult.
3. Pa nthawi zolimbitsa thupi mukhoza kumavala akabudula ndi zotsatira wapadera kutikita, izo kufulumizitsa mafuta woyaka ndondomeko.
4. Yesani kuti asamadye masana ndipo kutsegula usiku, chifukwa ngati chiwerengero cha zopatsa mphamvu ukubwera mu thupi lanu lidzakhala olumpha linalake, ndiye kuonda m'madera akulimbana kudzakhala kovuta.