Mayelana ne-Ass: Ukuzivocavoca 11 okuzokuguqula (kanye naye) - nati

Ihlobo liyeza! Kuyacaca kuze kube yilapho kungabonisi lutho, kepha infa yi-100%. Ngemuva kwezinyanga ezimbalwa, wonke umuntu uzobe ekhala iqiniso lokuthi azinakugcwala eBikini ngonyaka odlule. Ngaphandle kwakho. Ngoba ngokuzivocavoca kwethu, uyaziphuphuthekisa ama-buttocks ngokwakho, ongaba ne-hazelnut kalula, ukhiphe izindonga odongeni.

Ukubhukuda

Uma utshale ukwakha imbongolo enhle, ama-squats - abangane bakho abakhulu. Beka phansi imilenze ephansi, phindisela isifuba ne-squat, ukufeza umzimba phambili. I-pelvis kufanele isuke emuva, namadolo - ukwakha i-angle eqondile. Kubalulekile ukuthi emuva kungabikwa ngamabhomu, izithende azange zihlukane nomhlabathi, amadolo awazange ahlakaze emaphathini. Wahlala ngo-15 nje.

Isiphephelekile

Futhi squat, kepha manje udinga ukubeka izinyawo zakho ukuze amasokisi abheke izinkomba ezihlukile. Kwathi phakathi nama-squats emilenze yakho kwakha incwadi ethi "P". Phinda izikhathi ezingama-20.

Umdanso ibhaleyi

Sukuma uqonde, ubheka okuthile namanje futhi uthathe umlenze oqondile. Ngemuva kwalokho siphinda into efanayo, kepha sithatha izinyawo zesobho. Ukuzivocavoca kuhle ngoba kunemisipha emithathu yama-buttock ngasikhathi sinye - kuhle, maphakathi nezincane. Yenza ama-moss ayi-12 ezinhlobo ezahlukene emlenzeni ngamunye.

Uwenini

Hlala phansi phansi, welula imilenze yami, bese uhamba phambili emabhulokeni. Ngenxa yezokuphepha kwabaphristi, kungcono ukuhlala lapha ukhaphethi uthuli, kodwa ngentambo ye-yoga. Lo msebenzi uqinisa hhayi nje kuphela umsukeli, kodwa futhi nemisipha yangaphakathi yethanga.

Shwibeka

Khuphuka uye edolweni-elbow, bese unwebisa umlenze owodwa uqonde futhi ukhuphule kancane futhi wehlise. Ukuvivinya okusebenzayo kakhulu okwenzayo kwenza amantongomane amasokisi. Phinda u-12-15 wokuphakamisa umlenze ngamunye.

Futha

Okuhlukile kokuzivocavoca okwedlule kusebenza kahle kakhulu. Konke okufanayo, bukhole kuphela ezinyaweni ezingama-90 degrees bese uliphakamisa kuze kube yilapho ingxenye yesifazane inomugqa owodwa. Ngasikhathi sinye, qiniseka ukuthi i-Shin iqinile phansi. Manje intwasahlobo ishukumisela lo mlenze phezulu naphansi nge-amplitude encane, kube sengathi ujuluka.

Penguin esidlekeni

Hlala emaphethelweni esihlalo bese ubeka ibhola phakathi kwamadolo - okuthile okufana nebhola noma okuncane. Futhi manje, cwilisa ngamadolo akhe amasekhondi 30. Ngemuva kwalokho imizuzwana engama-20 yokuphumula - futhi futhi okukhulu. Futhi izikhathi ezi-5-6. Udonsela kahle izicubu zangaphakathi zethanga.

Ethaka

Thola iqonde futhi wenze isinyathelo esibanzi phambili bese uphonsa edolweni elilodwa. Idolo lalolo nyawo, okwahlala ngemuva, kufanele licishe lithinte phansi, futhi unyawo lwezinyathelo kufanele lwakha i-angle eqondile. Uma ulungile nge-apparatus yeVestibular futhi awulahli ukulingana kwakho, ungabamba ukukala okuthile - okukodwa nesigamu ngamanzi noma ama-dumbbells.

Isihlwanyeli

Ungasusi ama-dumbells asekude, manje azophinde afike kuwe. Bathathe ezandleni zakho, faka imilenze ebubanzilweni bamahlombe futhi ubakhotha kancane emadolweni, baqonde emuva, bayibambe kancane emuva. Kancane kancane yenza umzimba we-sloping phambili, izandla zishiyiwe futhi zilengise ukufana kwemilenze. Uma wenza konke kahle, uzozwa ukungezwani ngemuva kwethanga.

Umphathi webhola lezinyawo

I-Crane yokuxhaswa okuhleliwe futhi iphakamise umlenze oqondile phambili endaweni enamadigri angama-90, kungathi ukhahlela ibhola ngedolo. Phinda izikhathi eziyi-15 ngomlenze ngamunye. Ngaphezu kwabapristi, iqinisa izicubu phezu kwedolo - lokho, okuthi, okubangelwa yisikhathi sempahla ancipha phansi.

Umphokozelo

Likhanyise emhlane wakho, ligobe imilenze bese libeka unyawo phansi. Futhi manje khuphula i-pelvis ngendlela enjalo ukuze izindlu eziphambi kokhamu zifakwe emgqeni owodwa. EPhoyitela eliphakeme faka izicubu zamathangi. Phinda izikhathi eziyi-15.

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