Ngoncedo lokuzilolonga ngokulula nokuzilolonga rhoqo, unokwenza iesile "laseBrazil. Kule misebenzi mine iphambili. Sebenzisa izidiliya ukuphucula iziphumo. Ukuzivocavoca kufuneka kwenziwe yonke imihla, iindlela ezintathu ze-10-15 zokuphindaphinda.
UMaria Polynkan
Ibhlorho ejijekileyo
Isiphumo: Imisipha ye-buttock, ngasemva nangaphezulu kunye ne-hips kunye nezinye zomelezwe. Ithoni le-pelvis encinci iphuculwe kwaye i-Linedo iyanda.
Indlela yokuphumeza: Lala phantsi, phakamisa i-pelvis, amagxa ayo axoka kumgangatho.
I-squats
I-squats
Isiphumo: Izihlunu ezine zethanga zinesanda, i-berry, izihlunu ezikhokelela kwithanga, ezizisa izibonelelo ezibonakalayo: ii-bytocks kunye nee-hips ziqinile, zenza iifomu ezintle zesetyhini.
Indlela yokuphucula: yenza i-squats.
Imilenze ye-mahi ibuyise
Imilenze ye-mahi ibuyise
Isiphumo: Izihlunu ezinkulu ze-buttock eziqeqeshekileyo kunye ne-PARR PAF TAR.
Indlela yokuphelisa: Yima kuzo zonke iifowuni, wenze ngokucofa inyawo.
I-Defellift
I-Defellift
Isiphumo: Izihlunu zokuzala zomelezwa, i-quadriceps, izihlunu ezikhokelayo zethanga, njl. Njl. Lo msebenzi unegalelo kwinkqubo yokwakha ubunzima bemisipha, unyamezelo namandla.
Indlela yokuphucula: Thatha iqokobhe ngesandla (qala ngcono ngesikali esincinci kwiikhilogrem ezimbalwa). Ukugcina imva nje, qiniseka ukuba ungene ezantsi. Imilenze inxibe ububanzi bamagxa, intonga ihamba emzimbeni, gcina intloko kakuhle. Kwindawo yokuphelisa, izindlu ziphantsi ngokufanelekileyo phantsi kwe-pelvic ngaxeshanye, xa uziva uxinzelelo kumqolo ongezantsi, i-squat ukuya kwinqanaba xa izindlu kunye nomgangatho zihambelana. Phuma uye kuphefumla. Ukomeleza nokukhawulezisa isiphumo, songeza kanye ngeveki ye-EMC kunye nokuthambisa. Ukuvuselela kombane kwezihlunu ezinemisitho ye bioectric kuya kwenza iinyawo zikhululeke ngakumbi.
Ngexesha loqeqesho olunzulu, kuyacetyiswa ukuba ungaseli amanzi alula, kodwa izimbiwa.
Kwimeko yoqeqesho lwamandla ukusuka emzimbeni, iiminerali (i-potassium, isodium, i-magnesium) ipapashwa, oku kunokubangela umngcipheko kwizifo zentliziyo. Ukugcwalisa ibhalansi yezimbiwa emzimbeni, kuyacetyiswa ngexesha loqeqesho okanye ngokukhawuleza emva kokusela amanzi amaneminerali. Ukukhetha kwamanzi ngoku kunkulu, kodwa kusekho ukubonakala kokuqala nokubonisana nogqirha, kuba amanzi amaneral ahlukeneyo anenqanaba elahlukileyo lokutshutshiswa. Oku kunyanzelekile ukuba kuthathelwe ingqalelo abantu ngokusilela kwe-renal kunye nezinye izifo ezazifundiswa ngugqirha. Ngoqeqesho oluqatha, amanzi kufuneka abe nzima kakhulu. Kubunzima obuphakathi, kuyacetyiswa ukuba usele amanzi amaneral ngomxholo wemineral ephantsi.