Amphamvu ntchafu, matako wokongola

Wokongola wamkazi m'chiuno nthawi zonse chidwi cha anthu padziko. Akazi a misinkhu yonse mufuna kukhala omangika chithunzi, makamaka miyendo ndi matako.

Amphamvu m'chiuno, miyendo okongola ndi wochepa - ichi makamaka chifukwa cha maphunziro zonse.

Kuti tikwaniritse zotsatira Napempha kwa kunja musanayambe kalasi, muyenera kuphunzira ntchito minofu mwendo ndi matako, inu mukuona mmene kayendedwe iwo mkangano.

Tsiku lililonse, miyendo ndi matako ndi yogwirira ntchito thupi la munthu ndi kuthandiza kuti magulu osiyana. Mwachitsanzo, kungoyenda, kukwera masitepe, kuuka kwa mpando wake ndi kutsitsa izo.

maphunziro ogwira zimaphatikizapo kugwiritsa ntchito nambala pazipita ulusi minofu. Kuti tichite zimenezi, muyenera kudziwa kumene ndi mmene kugwiritsa ntchito mwaluso pophunzitsa. Wokongola ntchafu ndi matako - zotsatira za kuchita masewera olimbitsa thupi.

Kapangidwe ka minofu gluteal

The gluteal minofu ndi minofu ya nthambi lamba m'munsi (kunja gulu).

Large gluteal minofu akufanana daimondi. Ndi coarse ndi amphamvu, wandiweyani kuti masentimita 2-3. Minofu Izi zimafunika kuwongola wopindidwa torso, chimafikira m'chiuno, nthawi yomweyo kutembenukira izo mkati.

Gluteus medius minofu ili pansi pa gluteus Maximus, akufanana kansalu. Ndi zikomo wandiweyani zigawo ziwiri ulusi minofu.

Gluteus minimus minofu mu mawonekedwe ndi ofanana ndi pafupifupi, koma n'kakang'ono kwambiri.

akatumba onse ali nawo atigwira ya ntchafu. Kutsogolo mitanda minofu onse atembenuza pa ntchafu mkati, kumbuyo - outwards. Pamodzi ndi gluteus Maximus nawo kutambasuka kwa thunthu.

Cellulite ndi ntchafu. Wokongola matako kwa workouts ochepa

Kusintha mawonekedwe a miyendo ndi matako, kuti tichotse cellulite, pali zingapo zimene mungachite. Njira yabwino kusintha zimakwana - amachita.

The kokoka, yokhudza minofu mwendo ndi matako, kusintha minofu kamvekedwe. kuchita masewera olimbitsa thupi nthawi 3-5 sabata adzalola mwezi kuona zotsatira mu galasi woyamba, ndipo kuyenera ndi ang'ono m'chiuno, okongola ndi matako olimba.

Kugwiritsa Zochita kwa minofu mwendo ndi matako

The Zochita yabwino kwambiri maphunziro - zofunikira. Iwo kumagwira ntchito ya magulu angapo a minofu. Kuwonjezera Zochita izi zikhoza olekanitsidwa, kumene okha gluteus minofu ntchito.

anyonyomala

Ntchitoyi zikhoza kuchitika kunyumba kapena masewero olimbitsa lapansi. Kuyambira malo - ataima, mapazi pa m'lifupi mafupa a chiuno ndi mapazi ndi zala za wonena, manja pa mutu, elbows - mu dzanja. Pa zachifalansa muyenera pang'onopang'ono kuyamba kugwa, pamene kubisila molunjika wanu. maondo anu ayenera kukhala pamwamba pa mapazi, mafupa a chiuno retracted.

Pansi pafupi ndi kofunikira kuti ntchafu zanu ndi osachepera kufanana pansi. Ndi kofunika kupitiriza mutu wanu molunjika, maso imatsogoleredwa patsogolo.

Namgwadira pa kutulutsa kuti abwerere pa udindo wake wa pachiyambi.

Kuchita 20-30 kubwereza kwa waika 2-3.

Mu ntchito yonseyi, mukhoza ntchito popanda akatundu zina, kuwonjezera aliyense wotsatira kulimbitsa thupi reps. wosakwiya - liwiro kuphedwa.

Ntchitoyi kudzakuthandizani tichotse cellulite ndi kumangitsa pa ntchafu. Wokongola miyendo ndi izo.

lunges

N'zachidziwikire kumayambira yemweyo poyambira malo monga yapita (mungathe kuyika manja anu pa lamba).

Kusunga mtunda pakati pa mapazi, muyenera phunzirolo ndi kugwera mu khalidwe ngati kuti mwendo ntchafu, womwenso kutsogolo, ikufanana pansi. Pankhaniyi, bondo la mwendo sayenera kuloza chala phazi. Pakati pa femur ndi tibia wa miyendo onse ayenera 90 madigiri.

Lunges bwino kuchita chimodzi mwa aliyense mwendo wa kubwereza 10-20, waika 2-3. Ngati pasadakhale zovuta kuchita, n'zotheka kutenga sitepe kumbuyo. Pokoka mpweya kuchita pa mapeto a sitepe, kutulutsa - kubwerera ku malo ake apachiyambi.

Zikomo kwa awiri awa atakhala zolimbitsa wokongola ntchafu wamkazi ndi matako nthawizonse adzakhala omangika.

Mwendo Nyamulani akuluakulu pa mkono wonse wakumanja wa

Pa maondo ake ndi mkono wonse wakumanja, kutulutsa kuti pang'onopang'ono chimakweza miyendo ku malo pa ntchafu ndipo kumbuyo adzakhala pa mzere womwewo. Musalole kuyenda pa m'chiuno. The sock phazi chikuloza pansi, chidendene - denga. Kuchita 20 kubwereza pa lililonse mwendo kwa waika 2-3 mu.

Kukweza miyendo atagona kumbali

Kunama kumbali yake, thupi ndi miyendo - mzere umodzi. M'munsi dzanja pansi pa mutu wake, chapamwamba dzanja - kutsogolo pansi, kumatithandiza kukhalabe olimba. Pa kutulutsa ndi, kuchita kukweza mapazi - 20 reps mu waika 2-3, mwachita pang'onopang'ono.

Zochita, onse mungathe kuyamba kuchita 1 kufikako pang'onopang'ono complicating katundu pa m'chiuno. Wokongola miyendo ndi matako omangika - ichi ndi chifukwa, chimene inu ndithu kukwaniritsa.