Yesani Izi: Malangizo ndi zidule za 9 Kuti Muchotse Bulu Cellulite

Zamkati

• Zomwe mungachite
• 1. Yambani
• 2. Pop squat
• 3. Mulatho waulemerero
• 4. Kulumpha mapapu
• 5. Kuyenda lunge
• 6. Dumbbell squat kuti afe
• Zakudya
• Kutsekemera
• Kuzungulira
• Zinthu zina zofunika kuziganizira
• Mfundo yofunika
• 3 Kusunthira Kulimbitsa Ulemerero

Zomwe mungachite

Kodi Kim Kardashian, Jessica Alba, Cindy Crawford, ndi Sandra Bullock amafanana bwanji?

Onse ndi ma celebs okongola, ndipo onse ali ndi cellulite. Inde, ndi zoona!

M'malo mwake, kafukufuku wina akuwonetsa kuti mwa azimayi onse achikulire ali ndi cellulite penapake pamatupi awo.

Ngakhale ndizosatheka kuchotsa cellulite kwathunthu, pali zinthu zomwe mungachite kuti muchepetse mawonekedwe ake.

Kulimbitsa mphamvu - makamaka mukaphatikiza zakudya ndi cardio - kumatha kuchepetsa mafuta amthupi ndikujambulitsa minofu, kuthandiza kufafaniza zina mwaziphuphuzo.

Takonzeka kuyamba? Zomwe mukusowa ndi mphindi 20 kuti muyesetse izi.

1. Yambani

Kusunthika kumeneku kumayang'ana ma glute anu. Ngati thupi lanu lokha silili lovuta, gwirani chingwe chowala m'manja.

Kuti musamuke:

1. Imani ndi benchi, phazi, kapena mpando wofika mawondo pafupi ndi phazi limodzi patsogolo panu.
2. Pitani pa benchi ndi phazi lanu lamanja, mukukankha chidendene chanu ndikuyendetsa bondo lanu lamanzere.
3. Gwetsani mwendo wanu wakumanzere kumbuyo, ndikubwerera kumbuyo pa benchi.
4. Phazi lanu lakumanzere likafika pansi, kankhaninso mmbuyo kupyola chidendene chakumanja, ndikuyendetsa bondo lamanzere kubwerera kumwamba.
5. Bwerezani kubwereza 10 mpaka 12 kumiyendo yamanja, kenako nkusinthira kumanzere. Maseti atatu athunthu

2. Pop squat

Kusuntha kwa plyometric kumakulitsa mtima wanu - kutentha ma calories - ndikuwongolera thupi lanu pansi nthawi yomweyo.

Yesetsani kutera pang'onopang'ono kumapazi anu kuti muteteze kulumikizana kwanu - ndi zonunkhira zowopsa!

Kuti musamuke:

1. Imani pamalo okwera kwambiri. Zala zanu ziyenera kutchulidwa pang'ono ndi mawondo akugwada pang'ono.
2. Ikani mikono yanu patsogolo panu, ndi manja pamodzi pachifuwa, kapena pumulani manja anu m'chiuno.
3. Khalani pansi. Pamene ntchafu zanu zikufanana ndi pansi, dzipangireni kulumpha, ndikubweretsa mapazi anu pamodzi.
4. Onetsetsani kuti mwafika kumapazi anu, mapazi pamodzi.
5. Pitani pamalo anu oyambira, gwerani mu squat, ndikubwereza.
6. Malizitsani maulendo 10 osachepera atatu.

3. Mulatho waulemerero

Milatho yamaulemerero imalimbitsa minofu yanu yolimba komanso yopindika. Ngati mukusowa zovuta zina, ikani mosamala cholembera pamiyendo yanu kuti muwonjezere kukana.

Kuti musamuke:

1. Gona pansi ndi msana wanu wowongoka, mapazi atagwa pansi, ndipo mawondo akugwada pamtunda wa digirii 45. Manja anu ayenera kupumula mbali yanu ndi mitengo yakanja ikuyang'ana pansi.
2. Mukamalowetsa mpweya, kanikizani zidendene zanu ndikukweza mchiuno mwanu pofinya ma glute ndi ma hamstrings anu. Thupi lanu, kupumula kumbuyo kwanu
3. ndi mapewa, ayenera kupanga mzere wolunjika mpaka maondo.
4. Pumulani masekondi 1 mpaka 2 poyima - onetsetsani kuti mukufinya ma glute anu - ndikubwerera poyambira.
5. Bweretsani maulendo 10 mpaka 15 pamaseti atatu.

4. Kulumpha mapapu

Chokonda china cha plyo, kudumpha kwamapapu kumathandizira kupititsa patsogolo kutayika kwamafuta ndi kupilira minofu mthupi lanu.

Kuti musamuke:

1. Imani ndi mapazi anu pamodzi ndi mikono yanu pansi mbali yanu.
2. Pitani kumalo ozungulira, ndikutsogolera ndi mwendo wanu wakumanja.
3. Imani kaye sekondi imodzi ndikudumphanso, ndikusintha miyendo, kuti muzitha kulumikizana ndi mwendo wanu wamanzere.
4. Malizitsani kuchuluka kwanu momwe mungathere mumasekondi 30. Pumulani kwa mphindi imodzi ndikubwereza.

5. Kuyenda lunge

kudzera pa Gfycat

Mapapu oyenda amakhala ndi ma glute, quads, ndi ma hamstrings, komanso kuthandizira kuyenda kochulukirapo komanso kuyenda mchiuno.

Kuti musamuke:

1. Imani ndi mapazi anu pamodzi ndi mikono yanu pansi mbali yanu.
2. Pitani patsogolo ndikumangirira ndi mwendo wakumanja. Kankhirani pachidendene chakumanja ndikutambasulira miyendo yanu koyambirira.
3. Popanda kuyimilira, yendetsani kutsogolo ndi mwendo wakumanzere, ndikudutsa chidendene chakumanzere ndikutambasulira miyendo yanu kuyamba.
4. Bwerezani kubwereza kwathunthu kwa 20 pamaseti atatu.

6. Dumbbell squat kuti afe

kudzera pa Gfycat

Mukaphatikiza magawo awiri odziwika bwino omanga miyendo ndi zofunkha - squat ndi deadlift - kukhala amodzi, muli ndi cellulite yolimbana ndi nkhonya ziwiri. Yambani ndi ma dumbbells 10-mapaundi ndikuwonjezera kulemera pakufunika.

Kuti musamuke:

1. Imani ndi mapazi anu pafupi pang'ono kuposa kutalika kwa phewa. Gwirani chingwe chowunikira m'manja.
2. Sungani chifuwa chanu, khalani pansi mpaka ntchafu zanu zikufanana ndi nthaka.
3. Bweretsani mabelu oyandikira mozungulira patsogolo pa ziphuphu zanu ndikuyamba kutambasula miyendo yanu mukuyenda.
4. Mukabwerera kuyimirira, bweretsani ma dumbbells mbali yanu ndikubwerera pansi. Lembani magawo atatu a maulendo 10.

Zakudya

Tsoka ilo, palibe kafukufuku wa konkriti wosonyeza kuti kudya kapena kusadya zakudya zilizonse kumachotsa cellulite kapena kuchepetsa mawonekedwe ake.

Pali umboni, komabe, kuti kuchepa konse kungachepetse mawonekedwe a cellulite. Kudya zakudya zopatsa thanzi ndi magawo oyenera a zipatso, nyama zamasamba, mbewu zonse, mapuloteni owonda, ndi mafuta athanzi kumatha kukuthandizani kuti mufike panjira yoyenera.

Kutsekemera

Ngakhale kumwa madzi sikukhudza mwachindunji cellulite, zitha kuthandiza kupewa kunenepa. Kunenepa nthawi zambiri kumalumikizidwa ndi mapangidwe a cellulite.

Kukhala ndi hydrated kumathandizanso kuthetsa zinyalala. Kutulutsa poizoni kumathandizira khungu kuti liwoneke losalala.

Ngati simunayambe kale, yesetsani kumwa madzi osachepera 64 patsiku.

Kuzungulira

Ena amakhulupirira kuti cellulite imapezeka kawirikawiri m'malo omwe magazi sagwirizana bwino.

Mankhwala omwe amalimbikitsa kuthamanga kwa magazi - monga laser therapy ndi kutikita minofu - amagwiritsidwa ntchito nthawi zambiri poyembekeza kuti cellulite isawonekere.

Ngakhale zotsatira zabwino zafotokozedwa, kafukufuku wambiri amafunikira kuti awone momwe angachitire bwino

Zomwezi zimachitiranso zithandizo zapakhomo monga kutsuka kouma ndikupukutira thovu.

Kupukuta kouma kumathandiza kwambiri pakhungu, kuwonjezeka kwa magazi, komanso kulimbikitsa ma lymph ndi ma drainage, koma palibe umboni uliwonse woti umachepetsa cellulite.

Palibenso umboni uliwonse wosonyeza kuti kuponyera thovu - chida chachikulu chothandizira kuthana ndi minofu yolumikizana - kumachotsa cellulite.

Zinthu zina zofunika kuziganizira

Ganizirani zodzilumphira mopepuka, kuyenda m'malo, kapena kudumpha kwa mphindi 5 mpaka 10 kuti minofu yanu ifunde.

Ngati muli ndi nthawi, malizitsani chizolowezi chanu ndikupukutira thovu kapena kutambasula. Onani chizolowezi ichi kuti mumve malingaliro ena.

Mfundo yofunika

Mukamaliza kuchita izi kawiri pamlungu - komanso kudya zakudya zopatsa thanzi komanso kumwa madzi okwanira - muyenera kuyamba kuwona zotsatira zake miyezi ingapo.

3 Kusunthira Kulimbitsa Ulemerero

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Tsatirani iye mopitirira Instagram.