I-Master Class inika u-Elena Dannikova - Umfundisi Wezokuzivocavoca Ubuso, Umqeqeshi Omfeliswayo, Ilungu Lenhlangano Yezizwe Zamazwe Zokuzivocavoca, umbhali we-Marathon eshukumisayo nge-FaceFitons "futhi njenge Intatheli kanye ne-TV isethulo se-Federal Television yaseRussia naseBelarus.
Elena Dannikova
Isithombe: Elena Dannikova
Ukuze ubuso bude kunangokungathi ngangokunokwenzeka, buhlala bunobudlova, muhle futhi mncane, kuyadingeka ukuthuthukisa ukujikeleza kwegazi lakhe futhi kugcinwe ngezwi elijwayelekile - ngokufana nomzimba. Kepha uma umzimba sivame ukudinga ama-dumbbells kanye nama-simulators, khona-ke izandla zethu zanele ngemisipha yobuso. Imisipha yobuso incane kakhulu futhi ibuthakathaka, futhi ukusebenza nabo kufanele kube kukhulu futhi kushubile.
Ngikunikeza okuyinkimbinkimbi eyisisekelo kumuntu ozosiza ukususa imibimbi emincane futhi alondoloze ubuso obusha futhi aqine.
Yonke imishini yenziwa phambi kwesibuko ukuze kungabikho mathuba angezekile ebusweni, nangesimo esithe xaxa. Kubalulekile ukuthi ungahlathi hlangothi umhlathi, intamo, intamo namahlombe ngesikhathi kumakilasi kunamaphutha ajwayelekile kakhulu futhi waqalayo, namantombazane anolwazi ngaphezulu.
Ibutho elibushelelezi
Ukuzivocavoca Ibutho Elibushelelezi
Isithombe: Elena Dannikova
- Shisisa ibunzi ngesisekelo sentende, ngokungathi kunjalo, futhi uhambisa izindwangu phezulu phezulu. Ungesabi amathuba lapha. Into esemqoka ukuthi ushintsha indwangu ebheke ezinweleni.
- Manje zama ukukhulisa amashiya akho ukuze kube yibunzi libuke e-harmonica. Nethezeka.
- Bese ubeka iminwe phezu kwamashiya futhi ucindezele kancane. Ungenza izandla enqabeni bese uzibeka ebunzini. Umsebenzi wethu akufanele unikeze ebukhosini obunye buhlanya.
- Siphinde siphakamise amashiya akho, ngeminwe yami manje ephethe amashiya akho futhi anikele ebunzini ukonakala. Izikhathi eziyi-15 Isikhathi se-15, ukubambezeleka kumandla kagesi wezikweletu eziyi-10. Nethezeka.
- Futhi ekugcineni, ngena ebunzini ngesisekelo sesandla ukuze ususe ukungezwani.
Amashiya aphezulu aqinile.
Ukuzivocavoca ngekhulu leminyaka
Isithombe: Elena Dannikova
Sivala amehlo akho, faka umunwe wakho ngamehlo asemaphethelweni obuciko bese uphakamisa ama-eyeballs akwama-nomer amahlandla ama-15. Amehlo avalelwe ngaso sonke isikhathi.
Ngemuva kokuphumula, ntanga. Uma kunzima ukwenza izikhathi eziyi-15, qala ngenani elincane lokuphindaphinda.
Ithoni yamehlo aphansi
Ukuzivocavoca amashiya aphansi
Isithombe: Elena Dannikova
- Sibeka iminwe yakho ngamehlo aphansi, ngaphansi konqenqemeni lobuciko, ngobunono, hhayi ukucindezela, kepha njengokungathi ubambe isikhumba.
- Ngidweba ama-zigzag phezulu phansi, ayisishiyagalombili, ama-alfabhethi - noma yiziphi izimo. I-amplitude yokunyakaza kwamehlo kufanele ibe ngaphezulu. Kuze kube sekukhayeni okulula.
- Phakamisa ukubukeka phezulu esitimeleni nontanga. Futhi ekukhathaleni okulula. Ngasikhathi sinye, kubalulekile ukulandelela ukuze ibunzi lingafihli!
Qinisa ama-cheekbones
Ukuzivocavoca Kwe-Cheekbones
Isithombe: Elena Dannikova
- Donsela izindebe encwadini ethi "O" nangaphezulu. Ngasikhathi sinye, i-chin akufanele ihlubuke nezindebe zayo uqobo. Donsela izindebe zakho kalula.
- Manje ukumomotheka izindebe eziphezulu izikhathi ezingama-20. Kufanele sizizwe sifudumele emkhakheni wamathambo eZilly. Okokuqala lapho lo msebenzi ungabonakala unzima futhi awuqondakali. Kubalulekile ukuzijwayeza njalo futhi ngokuhamba kwesikhathi uzobamba ama-cheekbones.
- Sidinga ukuqinisekisa ukuthi imisipha enkulu yoshaka kuphela ihamba, kepha izindebe azishukumi futhi isikhumba endaweni yama-paw ama-goose. Okokuqala ungabeka iminwe yakho emakhoneni angaphandle kwamehlo, ukuze unganikezi imibimbi yokubuthana.
Qinisa izindebe.
Ukuzivocavoca izindebe
Isithombe: Elena Dannikova
Iminwe emithathu ephakathi yelula kancane izindebe ezinhlangothini. Manje sizama ukudonsa izindebe kusengaphambili amahlandla angama-20. Izindebe ngasikhathi sinye akufanele ziqoqwe enkohliso ethi "Inkukhu".
Bukela ukuthi izindebe ezingenhla nezingaphansi zisebenza okufanayo, zilungisa ngosizo lwengxabano ngeminwe yakho.
Yenza lokhu kuyinkimbinkimbi izikhathi 4-5 ngesonto, empeleni kuhlanganisa namasu wokuphumula wokuphumula. Lokhu kungahle kube yizinto ze-Interior Massage noma izimonyo ezijwayelekile.
UMkhandlu Wezinhlangano Ze-Facefitnes: Khanyisa le nkambiso eyisisekelo, ulethe e-automatism. Futhi-ke ungacebisa umkhuba wakho omusha ngamasu angeziwe wokuzivocavoca kanye nokuzivocavoca. Futhi ngokuqinisekile hlangana ukuze uthole injabulo kusuka kwinqubo.