Chii chinonzi Cellulite, Sei Chichiitika? Cellulite Diet uye Cellulite Exercises

Chii chinonzi cellulite? Mushonga unozivikanwa se hydrolipodystrophy cellulite; Iko kutaridzika kweorenji peel pachikamu chepamusoro cheganda nekuda kwekudzvanywa kweadipose tishu muchikamu chezasi cheganda pakati peanobatanidza tishu. Cellulite, iyo isingabatanidzi uremu, inoonekwa muhudyu yevakadzi, mahudyu, kumashure kwemhuru uye nzvimbo dzepamusoro dzemakumbo. Pane zvinhu zvakawanda zvinokanganisa kuumbwa kwe cellulite:

• genetic factor
• hormonal factors
• Kushaya zvokudya zvinovaka muviri
• Fodya nedoro
• Kusagadzikana kwechimiro
• kusaita zvemitambo

Chii chinonzi Cellulite?

Cellulite iganda rine dimpled rinowanzoonekwa pedyo nezvidya. Zvinoitika kana mafuta akaungana pasi peganda. Ichi chinyama chine mafuta chinosundira ganda rinobatanidza ganda, richipa kutaridzika kwe dimpled. Ongororo inoratidza kuti chikamu che80-90% chevakadzi vane dambudziko iri mushure mekuyaruka. Izvo hazviwanzo kucherechedzwa muvarume nekuda kwekusiyana kwekugoverwa kwemhasuru nemafuta mumiviri yavo.

Chii Chinokonzera Cellulite?

Nzvimbo yehudyu inowanzo ine adipose tissue uye inobvumira cellulite kukura nyore nyore. Zvikonzero zve cellulite munharaunda ino (kana chero dunhu) zvinotevera:

• Zera remunhu
• Estrogen mazinga mumuviri
• Nhoroondo yemhuri ye cellulite
• Kuwedzera uremu
• collagen kurasikirwa
• kuonda kwe epidermis

Nzira yekubvisa cellulite?

• Kurara

Panguva yekurara, zvinhu zvine chepfu zvinoburitswa kubva mumuviri uye metabolism inodzokera kune yakajairika. Kushaya hopepredisposes pakuumbwa kwe cellulite. 

• Kushungurudzika

Kushungurudzikainokonzera insulin secretion mumuviri. Izvi zvinotungamira mukuunganidzwa kwemafuta uye shuga mumuviri.

• Massage

Sveta nebhurasho kana magirovhosi kweanenge maminetsi mashanu pazuva. Nokudaro, iwe unokurumidza kutenderera kweropa uye unova nechokwadi chekubviswa kwemasero emafuta. Iwe unofanirwa kutanga iyo massage nekufamba zvishoma nezvishoma kutanga. Mvura inotonhorera masaja uye masaja mu sauna inoshandawo mupfungwa iyi.

• kuchengetedza uremu

Kurasikirwa uye kuwedzera uremu nguva nenguva kunokonzera kurasikirwa kwekunaka kweganda. Iyi mamiriro ezvinhu anovhiringidza maitiro eganda uye anogadzirira pasi pakuumbwa kwe cellulite. Chenjerera kuchengetedza uremu hwako hwazvino. 

• Kushandisa zvinodhaka zvisina tsarukano

Kunyanya diuretic mishonga inokurumidza kuumbwa kwe cellulite, sezvavanovhiringidza kuenzana kwemvura-munyu mumuviri. Usashandise mishonga pasina kubvunza chiremba wako. 

• Nguva yekunyura

Kuwandisa kwezuva kunokonzera kuchembera kweganda uye kunoderedza kuramba kwaro. Usatsva nezuva mukupisa pakati pe12:00 - 16:00 uye gara uchishandisa sunscreen kana uchibuda muzuva.

• kuderera kweropa

Kuderera kwekufamba kweropa kunokonzera kuumbwa kwe cellulite. Nokuda kweizvi:

• Usagara uchipfeka zvitsitsinho zvakakwirira.
• Usapfeka zvipfeko zvinobata-bata.
• Usaite manyemwe.
• Gadzirisa dambudziko rekuvhara.

Kushandiswa kwemafuta anokosha

Mafuta anonyanya kushanda ekudzivirira cellulite mazambiringa, orenji uye lemon mafuta. Kukwiza uchiita denderedzwa uchienda kunhengo dzepamusoro dzemuviri kamwe pasvondo. Ingoisa 1 kana 2 madonhwe sezvo iwo akanyanya kunyura. Usashandise kunzvimbo dzakaoma dzakadai sezamu nemutsipa. 

• Kushandiswa kwemvura kwakakwana

Izvi; Inoshanda pakubvisa zvinhu zvine chepfu kubva mumuviri. Panguva imwecheteyo, inochenesa matishu aya nekudzikisa munyu mu cellulite tishu. Inwa zvinenge 2 litita emvura pazuva kuti ganda rive neutano hwakanaka uye rakanaka uye kudzivirira kuumbwa kwe cellulite. 

• gara kure nomunyu

Zvokudya zvine munyu zvinokonzera kuchengetwa kwemvura mumatishu.

• Idya zvakanaka uye zvine hutano

Kuti udzivise cellulite, unofanirwa kuchengetedza uremu hwako uye kudya zvakanaka. Nokuda kweizvi:

• Dzivisa chikafu chinokurumidza uye chepamusoro-calorie chikafu.
• Sarudza mafuta ane hutano nekuderedza kushandiswa kwemafuta.
• Kudya michero nemiriwo kunoshanda mukubvisa tsvina ine chepfu kubva mumatishu.
• Dzivisa kusvuta uye doro. Doro rinoungana muropa, richishanduka kuva mafuta.
• Usadya chikafu pakati pekudya.
• Dzivisa zvinwiwa zvecarbonated.
• Usadye chokoreti, nzungu, mabhanana, mafuta, spicy uye spicy foods.

mitambo

Kana iwe uchida kurwisa cellulite, iwe unofanirwa kuita mitambo. Iwe unogona kutora nguva dzose kufamba zuva rega rega. Mitambo inobudirira zvikuru inopesana ne cellulite; mitambo inomhanyisa kutenderera kweropa sekufamba, kushambira, gymnastics.

• Anticellulite creams

Anticellulite creams iyo inomutsa masero emafuta inobvumira cellulite kupora.

• zvicherwa

Zvicherwa zvakadai se potassium, iron, magnesium compress the tissues. Unogona kudya michero nemiriwo zvakapfuma muvhitamini nemamineral.

Chii chinonzi Cellulite Yakanakira?

pasi kofi

Kofi ine caffeine. Zvidzidzo zvinoratidza kuti caffeine ine stimulating effect pa lipolysis uye saka inobatsira kuderedza cellulite.

zvinhu

• 2-3 maspuniji enzvimbo yekofi
• namafuta

Zvinoitwa sei?

• Sakanidza pasi kofi pasi nemafuta omuorivhi.
• Isa iyi paste pane dambudziko nzvimbo dzeganda rako. Massage mukufamba kwedenderedzwa.
• Geza nemvura inodziya mushure memaminitsi makumi maviri.
• Iwe unogona kudzokorora nzira iyi kanenge katatu pavhiki.

Aloe vera

Aloe veraIyo yakapfuma sosi yebioactive komisheni inogona kurapa matambudziko eganda. Inosimbisa ganda uye inoderedza cellulite.

• Geza zvinyoro nyoro nzvimbo ine dambudziko nealoe vera gel mukufamba kwedenderedzwa. 
• Iwe unogona kudzokorora nzira iyi kanenge katatu pavhiki.

mafuta emuzambiringa

mafuta emuzambiringa Iine bioactive compounds iyo inhibit adipogenesis. Paunoshandisa mafuta aya panzvimbo dzine cellulite, mafuta akawandisa anoderedzwa munzvimbo idzi.

zvinhu

• 2-3 madonhwe emafuta emuzambiringa
• 1-2 madonhwe emafuta omuorivhi

Zvinoitwa sei?

• Sakanidza mafuta emuzambiringa nemafuta emuorivhi uye shandisa pane bhora rekotoni.
• Zvinyoronyoro masaja nzvimbo dzine dambudziko neizvi.
• Mirira kweinenge awa wobva wageza.
• Dzokorora 3-4 nguva pavhiki.

Rosemary mafuta

Rosemary mafuta Iine carnosol uye carnosic acid. Izvi zvinosanganiswa zvinoderedza cellulite nekudzivisa adipogenesis.

zvinhu

• 2-3 madonhwe erosemary mafuta
• 1-2 madonhwe emafuta omuorivhi

Zvinoitwa sei?

• Sakanidza rosemary mafuta nemafuta omuorivhi.
• Geda madonhwe mashoma emusanganiswa pabhora rekotoni.
• Zvinyoronyoro masaja nzvimbo dzine dambudziko.
• Mirira inenge awa woigeza.
• Dzokorora 3-4 nguva pavhiki.

Green tea

Green tea Iine makatechini. Aya makomisheni anoratidza kudzikira kwemafuta ari mumuviri uye zvakare anowedzera metabolic rate. Izvi zvinobatsira kuderedza cellulite mumuviri.

• Isa green tea bag mugirazi remvura iri kufashaira. 
• Inwa tii kuchipisa. 
• Iwe unogona kunwa kanenge 2 makapu egreen tea pazuva.

Sinamoni

Sinamoni, cinnamaldehyde uye akati wandei mamwe mapolyphenol makomisheni. Aya makomisheni anoratidza inhibitory mhedzisiro pane lipogenesis uye rubatsiro mukuderedza uremu. Nokudaro, inoderedzawo cellulite.

zvinhu

• 1 tablespoon yesinamoni yevhu
• 2-3 tablespoons yeuchi
• 1 litre yemvura yakabikwa

Zvinoitwa sei?

• Wedzera 1 tablespoon yesinamoni yevhu kumvura inopisa.
• Mirira maminitsi gumi nemashanu.
• Wedzera uchi uye usanganise zvakanaka. Shandisa musanganiswa uchipisa.
• Inwa kana magirazi maviri emusanganiswa uyu pazuva.

Turmeric

Turmericine bioactive compound inonzi curcumin. Curcumin inobatsira kuderedza mafuta ari mumuviri. Nokudaro, inoderedza kuonekwa kwe cellulite.

zvinhu

• 1 tablespoon yehupfu
• 1 tablespoon yeuchi

Zvinoitwa sei?

• Sanganisa zvinhu zviviri izvi zvakanaka kuti uwane gobvu gobvu.
• Iwe unofanirwa kushandisa paste iyi kaviri pazuva kwemavhiki mashoma.

Zvokudya Zvakanakira Cellulite

• Zamu rehuku

Skinless huku zamu chimwe chezvokudya zvinobatsira kurwisa cellulite. Icho chikafu chakapfuma mu collagen.

• Garlic uye Onion

hadiyo ve nehanyanisi Icho chiri pakati pezvokudya izvo zvakasikwa zvinorwisa cellulite. Inoshanda mukudzikisa huwandu hwe insulin, iyo inoderedza cellulite.

• Asparagus

Asparagus, iyo yakanaka kune kushungurudzika, inoderedza kuputika. Iine anti-inflammatory properties iyo inokurudzira BP uye inobvisa chepfu kubva mumuviri. Nezvimiro izvi, ndechimwe chezvokudya zvakanakira cellulite.

• broccoli

BroccoliNekuda kweiyo alpha lipoic yemukati, ndechimwe chezvikafu zvinongo rwisa cellulite. Ichi chinhu chinotadzisa collagen kuomesa maitiro.

• miriwo yakasvibira ine mashizha matema

Muriwo wemashizha akasvibira ane mvura yakawanda inobatsira kubvisa chepfu mumuviri. Inokurumidza kuvandudzwa kwesero. Inobatsira kune hutano hweganda. Mashizha ane rima anosanganisira chard, sipinachi, kare.

• Sardine

Sardines nedzimwe hove dzine mafuta dzakapfuma mu omega 3 fatty acids. Kuwedzera kudya kwe omega 3 fatty acids kunobatsira zvikuru kurwisa cellulite.

• Su

Kupera kwemvura mumuviri ndechimwe chezvikonzero zvekuumbwa kwe cellulite. Inwa mvura yakawanda kuderedza kuonekwa kwe cellulite. Doro uye zvinwiwa zvinonwiwa zvinofanira kudziviswa, pamwe chete nekunwa 2 malita emvura pazuva.

• ndimu uye orenji

Limon ve orenji semichero yecitrus inoderedza kushanda kwemakhahydrates pamuviri. Huwandu hwemakhahydrates hunokanganisa zvakananga insulin mazinga. Mukuwedzera, michero ye citrus inobatsira kuchenesa chiropa, kuderedza chiyero cheesrogen mumuviri. Ivo zvakare vakapfuma muvhitamini C, imwe yezvakanakisa zvigadzirwa kurwisa cellulite. Iyo flavonoids mumaranjisi inomhanyisa kutenderera kweropa uye inoderedza kusaenzana kwesero kunokonzera cellulite.

• Zvibereko zvakaita semacheri nemanwiwa

Cherry ve visi Zvibereko zvakaita seizvi zvinobatsira kudzora mazinga e insulin mumuviri. Iyo glycemic index yemichero iyi yakaderera zvekuti haina kukanganisa insulin level. Naizvozvo, ivo chikafu chakanakira cellulite.

• yekotapeya

yekotapeya Ichowo chikafu chakanakisa chinorwisa cellulite. Inobatsira kuenzanisa mazinga e insulin uye kuderedza njodzi ye cellulite.

• Cucumber

Cucumber ine simba guru pakuonekwa kwe cellulite mumuviri nehuwandu hwemvura.

• chihenge

chihengekunoderedza kuonekwa kwe cellulite. Iyo bromelain enzyme mumuchero ndeye anti-inflammatory agent iyo inomhanyisa mafuta cell metabolism. Iyo zvakare yakapfuma mufiber, iyo inogona kubatsira mukurasikirwa uremu.

• nzungu mbishi

Polyunsaturated uye monounsaturated fatty acids munzungu mbishi zvakare zvinhu zvinodzikamisa cellulite.

• Whole Grains

Zviyo chikafu chinorwisa cellulite. Iine fiber, iyo inofanirwa kuderedzwa kwe insulini mumuviri. Iyo zvakare yakanyanya kwazvo mune antioxidants inogona kurwisa cellulite-inokonzera chepfu.

• Mbeu yeflakisi

Mbeu yeflakisiIyo yakakwirira kwazvo mumafuta anokosha acids, mavhithamini nemaminerari anobatsira kuwedzera kusimba kweganda uye kuderedza njodzi ye cellulite.

• Turmeric

TurmericInoderedza kuzvimba nekusimudzira kutenderera kweropa. Yakapfuma mune antioxidants inogona kurwisa chepfu mumuviri uye kuderedza kutaridzika kwe cellulite.

• gungwa

gungwaine chechipiri chirimwa pigment inonzi fucoxanthin, iyo inogona kubatsira kugadzirisa mafuta zviri nani. Iyo diki diki yemafuta masero inoderedza kutaridzika kwe cellulite.

• Green tea

Green tea Nekuda kweiyo yakakosha antioxidant yemukati, inobatsira kuderedza kutaridzika kwe cellulite. Inorwisawo cellulite nokuti inobatsira kuderedza uremu.

• chamomile chai

Sezvakaita green tea chamomile chai Iyo zvakare tii huru yekushushikana. Izvo zvinoshandiswa muiyi tii zvinoderedza kusagadzikana, kukurumidza metabolism uye nekudaro kuderedza kutaridzika kwe cellulite.

Cellulite Zvakanaka Zvinwiwa

Edza zvinwiwa zvinotsanangurwa pazasi kudzivirira cellulite uye kupisa mafuta.

chinwiwa chemuzambiringa

zvinhu

• 1 guru guru remazambiringa
• 2 orenji
• muto we ¼ ndimu
• Ginger shoma shoma

Zvinoitwa sei?

• Sakanidza zvese zvinoshandiswa mu blender. Yagadzirira kunwa kana yapera.
• Chinwiwa chinoshanda zvakanyanya kana ukachidya pamwe chete nekudya kwakanaka kwakaderera-mafuta. 

chinwiwa chegrapefruit

zvinhu

• 1 guru remuzambiringa
• 2 orenji
• muto we 1/4 lemon
• Ginger shoma shoma

Zvinoitwa sei?

• Svina zvese zvinoshandiswa ne juicer uye unwe.
• Idya mangwanani padumbu risina chinhu uye pakati pekudya uye tarisa cellulite yako ichinyunguduka!

Ko Cellulite Diet inogadzirwa sei?

Pfungwa dzekufunga paunenge uchidyisa

• Ita shuwa kunwa 2 litres emvura pazuva paunenge uchidya.
• Dzivisa tii, kofi, cola.
• Idya chikafu chine macalorie mashoma semagaka nemadomasi kana wava nenzara pakati pekudya kusvika wajaira.

Cellulite Diet List

1 ZUVA

Sabah

• Nonfat yoghurt
• Pears
• 1 teaspoon uchi muesli

Masikati

• Huku neChili Muto
• 2 maspuniji emupunga wakaderera-mafuta

manheru

• Beef uye Ham Salad

2 ZUVA

Sabah

• 1 chimedu chekudya chekudya chekudya nenonfat cream cheese
• Cucumber
• unsweetened tea

snack

• 1 chitsama chemuchero wakaomeswa

Masikati

• 1 ndiro yakaonda pasta
• 1 ndiro yehowa yakakangwa mumafuta emuorivhi

manheru

• Lettuce
• 2 chidimbu chechingwa chakazara 

3 ZUVA

Sabah

• Nonfat yoghurt
• mastrawberry
• 1 teaspoon uchi muesli

Masikati

• 1 ndiro yepiyaz yakaderera-mafuta
• 2 maspuniji emupunga wakaderera-mafuta

manheru

• 2 yakabikwa zucchini saladi
• 2 chidimbu chechingwa chakazara

4 ZUVA

Sabah

• 2 zvimedu zvehuku ham
• Wheat Toast Bread
• Unsweetened fruit tea

snack

• 1 chitsama chemuchero wakaomeswa

Masikati

• 1 hove yakagochwa
• 2 maspuniji emupunga wakaderera-mafuta

snack

• Strawberry mukaka

manheru

• Bean mushroom saladi
• 1 zvimedu zve wholemeal toast

5 ZUVA

Sabah

• Nonfat yoghurt
• maapuro
• 1 teaspoon uchi muesli

Masikati

• 1 nyama yakagochwa
• Salad isina mafuta
• 1 chidimbu chechingwa chakazara

snack

• 1 chidimbu chewatermelon

manheru

• Huku Ham Salad

6 ZUVA

Sabah

• 2 zvimedu zve wholemeal toast
• Fat-isina feta cheese
• madomasi

snack

• 1 chitsama chemuchero wakaomeswa

Masikati

• Sipinachi omelet
• 1 chidimbu chechingwa chakazara

snack

• Mukaka nebhanana

manheru

• Tuna saladi
• 1 chidimbu chechingwa chakazara

7 ZUVA

Sabah

• Nonfat yoghurt
• 1 kiwis
• 1 teaspoon uchi muesli

snack

• 1 chitsama chemuchero wakaomeswa

Masikati

• 1 huku yakagochwa
• 2 chidimbu chechingwa chakazara

manheru

• Tomato Salad ne Feta Cheese
• 2 chidimbu chechingwa chakazara

Cellulite Exercises

Maererano nemasayendisiti, kurovedza muviri kwemaminitsi makumi matatu kusvika paawa imwe ndeimwe yenzira dzakanakisisa dzekubvisa cellulite.

kukwira masitepisi

• Kukwira masitepisi kunopisa macalorie gumi muminiti imwe. 
• Inoderedzawo cellulite, kunyanya yemhasuru dzehudyu. 
• Paunopedza kanenge maminitsi makumi matatu pazuva uchikwira masitepisi, unogona kuva nemuviri mutete uye usina cellulite.

Kumhanya nekumhanya

Masayendisiti anoti kumhanya kwemaminitsi makumi matatu pazuva kunogona kubatsira kudzivirira kukura kwe cellulite.

Kushambira

Kushambira ndiyo nzira yechokwadi yekudzikisa cellulite. Mukuwedzera pakuwedzera kureba kwako, zvinobatsira kupisa mafuta akawanda mumuviri. Ichi ndicho chikonzero chikuru chekukura kwe cellulite.

Cycling

Kuchovha bhasikoro ndeimwe yenzira dzakanakisa dzekudzikisa cellulite. Pane nzira mbiri dzekuita cellulite zviitwa pabhasikoro. Chekutanga pane zvese, iwe unogona kuchovha bhasikoro nekusimba kwakanyanya munguva pfupi. Chechipiri, iwe unogona kusarudza yakaderera-yakanyanya kurovedza muviri kwenguva yakareba. Paunenge uchichovha bhasikoro, makumbo ako anofanira kushanda. Nokudaro, mafuta ari mumakumbo ako achapiswa.

kuita aerobics

Kuita aerobics chinhu chakakosha zvikuru. Nekuda kwekudzidziswa uremu, mafuta uye macalorie akawandisa anopiswa. Iyi imhando yekurovedza muviri inoshandisa tsandanyama. Inowedzera kutenderera uye inobvumira mhasuru kuputsa glucose yesimba. Masayendisiti anoti vanhu vanofanirwa kuita ma aerobics akasimba kwemaminetsi angangoita 30 pazuva kuti vanyatsoita.

Kugwinha 

• Kutanga, gara wakasununguka. Zvadaro pfugama zvishoma nezvishoma ibvi rako uye udzikise muviri wako kusvikira chidya chako chafanana nepasi.
• Mushure meizvozvo, gara kumashure uye simbisa mhasuru dzako dzechiuno uye svina setsoka dzako. Iwe unofanirwa kudzokorora chiitiko ichi kakawanda.

Ichi ndicho chimwe chezviyero zvinobatsira zve cellulite.

Dzokera kumashure 

• Kotama uye isa maoko ako perpendicular pasi. Maoko ako achafanana kune mumwe nemumwe.
• Hunza muviri wako uchienderana pasi, uchishandisa maoko ako nemabvi kusimudza muviri wako. Zvadaro simudza gumbo rako rekuruboshwe mudenga.
• Dhonza ibvi rako kuchipfuva chako. 
• Ita iyi kufamba kwemaminetsi mashanu kusvika matanhatu kusvika wanzwa moto mumakumbo ako.
• Zvadaro shandura makumbo. Mushure mekushandura makumbo, ita zvakafanana negumbo rekurudyi.

Chinangwa chechiitiko ichi ndechekupisa cellulite mumuviri, kunyanya munzvimbo yehudyu.  

butt lift

• Isa makumbo ako nemabvi pamakapeti, tsoka dzako dzichibata pasi. Zvishoma nezvishoma simudza musana wako uye wobva wabata. Unofanira kusvina chiuno chako nemakumbo nemaoko ako.
• Mushure maizvozvi, zvishoma nezvishoma kuderedza muviri wako uye ramba uchisimudza zvakare. Iwe unogona zvakare kuwedzera iyo yekuoma nhanho yeiyi cellulite kurovedza nekuzviita pagumbo rimwe.
• Kuchengeta gumbo rimwe rakakwirira mumhepo uye perpendicular kune kapeti, ita zviito zvakafanana pamusoro.

kusimudza tsoka

Kunyangwe kumba, unogona kuita chiitiko ichi uchiona TV. 

• Rara pasi wakatarisa TV. Isa ruoko rwako rweruboshwe pasi pemusoro wako uye ruoko rwako rwerudyi pasi pembabvu yako kuti utsigire pasi.
• Chengetedza gumbo rako rekuruboshwe rakafanana nepasi. Simudza uye udzikise gumbo rako rerudyi rakafara zvakaparadzana sezvaunokwanisa. Kana waneta, tendeuka wochinja makumbo.

Svetuka wakakotama

• Isa tsoka dzako paupamhi hwemapfudzi. Benda mabvi ako zvakananga uye zvishoma mberi, gara pasi uye usunungure mafudzi ako.
• Chengetedza maoko ako kumativi ako kuitira kuti iwe ugone kuashandisa kuzvisimudza iwe paunenge uchisvetuka.
• Gwira mabvi ako uye squat. Ita shuwa kuti iwe unochengeta zvidya zvako zvakaenzana pasi uye kuti mabvi ako haapfuuri tsoka dzako.
• Zvino fambisa maoko ako kusundira muviri wako kumusoro uye kusvetuka uye kumhara. 
• Zvakare, buruka ugovata.
• Ita 2 seti yekudzokorora gumi.

Okunze uye mukati chidya kick

• Mira kuseri kwecheya uibate. Sunungura mapendekete ako.
• Simudza muviri wako pamusoro pezvigunwe zvako. Fambisa gumbo rako rekurudyi mberi.
• Izunza zvinyoronyoro kuruboshwe uye ipapo kurudyi. Ita shuwa kusimudza gumbo kumusoro kurudyi.
• Ita izvi ka10 wozodzikisa muviri wako.
• Dzokorora zvakafanana negumbo rako rekuruboshwe.
• Ita 2 seti yekudzokorora gumi.

mafurati ane gumbo rimwe

• Mira wakatwasuka. Sunungura mapendekete ako. Isa tsoka yako yekurudyi mberi zvigunwe zvako zvakatarisa kunze.
• Simudza rutsoka rwako rworudyi pakureba kwemabvi. Chengeta maoko ako muchiuno chako uye usunungure mafudzi ako.
• Fambisa gumbo rekurudyi kunze uye dhirowa denderedzwa.
• Dzokorora izvi ka10.
• Ita zvakafanana kune gumbo reruboshwe.
• Ita 2 seti yekudzokorora gumi.

Usapfugama mabvi ako kana kuzembera padivi paunenge uchiita basa iri.

Plaice

• Chengeta makumbo ako akafara zvishoma pane hip-width akaparadzana. Chengetedza zvigunwe zvako zvakavhurika pa45 degrees, wakagara pakati, uye mafudzi ako akasununguka.
• Kubva panzvimbo yekutanga, pfugama mabvi ako uye udzikise muviri wako usina kuzembera mberi kana kumashure.
• Paunoita izvi, shandisa zvanza zvako kusundidzira mabvi ako kumashure kuti unzwe chidya chichitenderera.
• Fambisa maoko ose kumativi se ballerina uye zvishoma nezvishoma simuka zvitsitsinho zvako zvakadzika pasi.
• Dzokorora izvi ka10.
• Ita 1 seti yekudzokorora gumi.

Scissor Kicks

• Rara wakafuratira pameti. Chengeta maoko ako akatwasuka, zvanza pasi pehudyu yako nezvigunwe zvakatarisa mberi.
• Simudza makumbo ose kubva pasi ne 45-degree angle.
• Zvino fambisa gumbo rako rerudyi kumusoro uye gumbo rako rekuruboshwe pasi.
• Vadzosere uye panguva ino fambisa gumbo rako rekuruboshwe kumusoro uye gumbo rako rerudyi pasi. Ukaita izvi nekukurumidza, zvinoita sechigero.
• Ita izvi ka15.
• Ita 2 seti yekudzokorora gumi.

Kick To the Side

• Rara norutivi rwako rworudyi pameti. Isa musoro wako kuruoko rwako rworudyi, bata ruoko rwako rworuboshwe pamberi pako, uye isa chanza chako chekuruboshwe pasi kuti utsigire muviri wako. 
• Muviri wako unofanirwa kuenderana kubva kumusoro kusvika kumuswe. Fambisa makumbo ose kunze kuitira kuti muviri wako wepasi uite 45-degree angle nemuviri wako wepamusoro.
• Simudza gumbo rako rekuruboshwe kusvika muhudyu yako.
• Iye zvino, pasina kufambisa muviri wako wepamusoro uye gumbo rekurudyi, kanda gumbo rako rekuruboshwe mberi uye inhale.
• Sundidzira gumbo rako rekuruboshwe kumashure uye buritsa mweya. Simudza muviri wako wepamusoro paunenge uchidzokera kumashure. Muviri wako unofanira kutsigirwa negokora rako rekurudyi.
• Ita izvi ka10. Zviite kuruboshwe futi.
• Ita 2 seti yekudzokorora gumi.

Flamingo

• Mira wakatwasuka makumbo ako akaparadzana paupamhi hwemafudzi. Bata 2-pound dumbbell muruoko rwako rworudyi uye isa ruoko rwako rworuboshwe pachiuno chako.
• Tora rutsoka rwako rworuboshwe shure kwako.
• Simudza gumbo rako rekuruboshwe kusvika muhudyu. Chengetedza gumbo iri rakananga uye pfugama ibvi rako rekurudyi zvishoma.
• Panguva imwe chete, hunza ruoko rwako rworudyi mberi nechanza chakatarisana nedenga.
• Bata nzvimbo iyi kwesekondi wobva waisa ruoko rwako rwerudyi.
• Zvino dzikisa gumbo rako rekuruboshwe kwesekondi uye wodzokorora izvi.
• Ita izvi negumbo rekurudyi zvakare.
• Ita 2 seti yekudzokorora gumi.

Kwakabva: 1, 2