Zingaphi izihlandlo othembise ukuba zenze ifoto elunxwemeni, eziya kubonakala ngokucacileyo umshicileli wakho kunye neebhokisi ezijikelezileyo? Nangona kunjalo, akukho lula ukufezekisa ifom ye-piak, njengoko kusenokubonakala: Kufuneka ukhule umsipha, kodwa kuphela ke emva koko unciphise ipesenti yamafutha engaphantsi. Ukuba awuyazi indlela yokukhetha kakhulu kwaye unciphise umzimba, ulungiselele isicwangciso sexesha elizayo.
Umsipha we-hypertrophy
Abaqeqeshi beza nekota yegama lokuchonga inkqubo yokwandisa izihlunu kwivolumu ngenxa yoqeqesho-liyimpembelelo enjalo ekufuneka uyifezekisile. Ngelixa usiya kwii-jean kunye ne-sweatshi sweatshi, musa ukubanakho ukwandisa ukuthoba kwakho imihla ngemihla-kwi-1400-1600 kk ka-2000-2200 kk. Musa ukukhawuleza kukho ipipi kunye ne-pastries, kuya kuba lula kakhulu ukongeza ukutya kwinxalenye ye-carbohydrate entsokothileyo kunye ne-subwheat, i-browwheat, ibhotolo. Ukonyusa ukuthoba ngokuthe ngcembe-i-200 kk ngeveki - kwaye ikwayinciphisa kancinci ekupheleni kwexesha leseti, ukuqala ngoMatshi-ngo-Epreli.
Ukusebenza nzima kuya komeleza izihlunu
Ifoto: HARTAHH.USPUS.com.
Ukutshintsha inkqubo yoqeqesho
Ngexesha lokumiselwa, kubalulekile ukutshintsha isicwangciso sokusebenza ukuze amandla agqithisileyo achithwe kakuhle. Ukuba uqhele ukwenza ukuphindaphinda i-10-12 kwindlela, ukunciphisa inombolo yabo ukuya kuthi ga kwi-4-6 kwaye kwandise ubunzima. Zama ukungazikhathaleli into yokuba ubunzima bentonga buyenyuka-oku kunokukhuthaza ibhloko yengqondo kunye noloyiko lokuzilolonga. Isiseko soqeqesho yimithambo esisiseko (izilwanyana, ukungcungcutheka, izikwere), ezizakuzalisa iiklasi kufuneka zixhaswe ngemithambo yefayili kwimisipha esebenza ngalo mhla.
Ukhathalelo lolusu
Ngexesha lokusebenza okunzima, imisipha yemisipha yenzakele, ngenxa yoko, ngenxa yoko, izihlunu zithululelwa ngamanzi - Iziphumo ezibonakalayo zevolumu zinokubanjwa iintsuku ezi-1-2. Ukukhawulezisa i-lymphs, kufuneka ungalibali malunga nokuthambisa: Yenza ekhaya ngeebhanki ze-vacuum kunye nebhotolo, yiya kwibrashi yolusu ngebrashi. Emva kweenkqubo, qiniseka ukuba ufaka i-cream yesondlo kulusu ngokubekwa kwe-vitamins kunye nezinto zendalo. Kwakhona ebusika sicebisa ukuba usule imilenze kunye neebhutsi nge-acid lotion - okufanayo ufanelekile ebusweni. I-lotion iya kunceda ukukhawulezisa ukuvuselelwa kweeseli - akuyi kubakho siphongo kunye nemvakalelo ye-syuts yolusu. Kwangoko, sabhala malunga nendlela yokukhetha i-acid thayini.
Ungalibali ukwenza i-massiage
Ifoto: HARTAHH.USPUS.com.
Inkuthazo-isibambiso somfanekiso onciphileyo
Ngokwesiqhelo, iingcali zengqondo azicebisi ukuthenga izinto ngobukhulu, kodwa abaqeqeshi bayavumelana nabo kwinxalenye kuphela. Nabani na obalulekileyo ekuboneni iziphumo, kwaye iqalisa ikuqhayisa ngokwakho kunye nolwaneliseko ngembonakalo yakhe. Endaweni yesiketi se-mini emxinwa, thenga ikhithi yezemidlalo: I-piting top kunye ne-leggings kwisinqe esongeneyo. Nje ukuba ungene, izixhobo ezinjalo ziya kukujonga umtsalane.