Tababaraha Mareykanka ee xiddigaha Tracy Anderson ayaa bixiya layliyo, oo ficil ahaan u baahan waqti iyo kharashyo tamar. Waxay kuu oggolaaneysaa inaad ka saarto waxa loogu yeero "dabinka dufanka badan" jilbaha iyo bowdyaha xitaa ku jira dadka jilicsan.
Lambarka jimicsiga 1
Waxaad u baahan doontaa in la dhammaystiro kaliya seddex daqiiqo, oo waad sameyn kartaa subaxdii, adigoon sariirta ka bixin ama fiidka, ka hor wakhtiga jiifka. Waxaad xoojinaysaa hore ee miskaha, jilbaha iyo saxaafadda.
Beenta dhabarka, kor u qaad lugaha xagal qumman, toogashada jilbahaaga. Dhanka kale, u leexdo oo lugaha ku soo celi meesha asalka ah, inta aadan ilaawin inaad jilbahaaga isla jilciso oo aad u cadaadiso bogga hore ee bowdada hore. Ku celi jimicsiga 10 jeer, waa inaad dareentaa kuleylka gudaha lugaha.
Waxaad jimicsiyadaas ka sameyn kartaa meelkasta.
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Lambarka jimicsiga 2.
Si loo xoojiyo dhabarka miskaha, xoojinta dhibaatada, jilbaha iyo saxaafadda, ku seexashada dhabarka oo u jiido sharaabaadyada naftayda intii suurtagal ah. Jiil jilbahaaga isku hay oo u qaad cagaha cagaha. MUHIIM: sharaabaadku waa inuu ahaadaa waqtiga oo dhan booska "naftiisa", waxaanan isku dayeynaa inaan gaarno barida ciribta. Ku celi jimicsiga 10 jeer
Faa'iidada faa iidada - gogosha
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.Lambarka jimicsiga 3.
Been dhabarka, dhabarka kor u qaad oo lugahaaga waxoogaa jilbaha ku dheji. Baalal ku samee labada lugood, adoo ka qaadaya badhida sariirta oo lugaha dusheeda ka dhigta. Si loo gaaro saameynta, 20 ku celcelin ayaa loo baahan yahay, waa inaad dareentaa dareenka murqaha murqaha kacsan ee dhabarka miskaha, dareenka gubashada.
Philip Kirkolov iyo Oleg Gazmov oo lala yeesho ardayda Irina WIINER
Instagram.com/fkirkorov.
Lambarka jimicsiga 4.
Waxaad xoojisaa qaybta hoose ee miskaha, qaybta sare ee lugaha, barida, saxaafadda. Kor u qaad lugahaaga iyo xarkaha. Labada lugoodba way kacsan yihiin oo isqabtaan midba midka kale. Jilibka ka jeedi nafteena, ka dibna ku soo noqo meeshiisii hore. Xiisadda ayaa muhiim ah halkan. Saasoobi toban jeer samee, lugaha beddelka ah.
Olga Buzova
Instagram.com/Buzova86.
Lambarka jimicsiga 5.
Waa toogasho, laakiin si wax ku ool ah - cagta u soco! Inta badan ee aad tagto, bararka ka yar iyo cagaha ayaa dhaawacan. Soco 30-60 daqiiqo 3 jeer usbuucii.
Vatalin Tsymbuluk-Romanovskaya
Facebook.com/vitalina.Romanovskaya.