Yintoni i-cellulite, kutheni isenzeka? Ukutya kweCellulite kunye neCellulite Ukuzivocavoca

Yintoni i-cellulite? ngokwezonyango eyaziwa ngokuba yi-hydrolipodystrophy i-cellulite; Kukubonakala kwe-orange peel kwindawo ephezulu yesikhumba ngenxa yokunyanzeliswa kwezicubu ze-adipose kwindawo engaphantsi kwesikhumba phakathi kwezicubu ezidibeneyo. I-Cellulite, engahambelani nobunzima, ibonakala kwiinqumlo zabasetyhini, ezinqeni, emva kwamathole kunye neendawo eziphezulu zomlenze. Kukho izinto ezininzi ezichaphazela ukubunjwa kwe-cellulite:

• imiba yemfuza
• izinto zehomoni
• Ukungondleki
• Imidiza kunye notywala
• Ingxaki yokuma
• engenzi imidlalo

Yintoni iCellulite?

I-Cellulite lulusu oluyidimple olubonwa kufutshane namathanga. Kwenzeka xa amanqatha eqokelelana phantsi kwesikhumba. Esi sihlunu esityebileyo sityhala izicubu ezixhumeneyo zolusu, zinike imbonakalo eyidimple. Uphononongo lubonisa ukuba i-80-90% yabasetyhini banale ngxaki emva kokufikisa. Akuqhelekanga ukubonwa kumadoda ngenxa yokusabalalisa okuguquguqukayo kwemisipha kunye namafutha emizimbeni yabo.

Yintoni ebangela iCellulite?

Indawo yethanga ngokwemvelo iqulethe izicubu ze-adipose kwaye ivumela i-cellulite ukuba iphuhlise ngokulula. Izizathu ze-cellulite kulo mmandla (okanye nawuphi na ummandla) zimi ngolu hlobo lulandelayo:

• Ubudala bomntu
• Amanqanaba e-Estrogen emzimbeni
• Imbali yentsapho ye-cellulite
• Ukufumana ubunzima
• ilahleko ye-collagen
• ukuncipha kwe-epidermis

Indlela yokususa iCellulite?

• Lala

Ngexesha lokulala, izinto ezinobuthi zikhutshwa emzimbeni kwaye imetabolism ibuyela kwisiqhelo. Ukuphuthelwainokubangela ukubunjwa kwe-cellulite. 

• uxinzelelo

uxinzeleloibangela ukukhutshwa kwe-insulin emzimbeni. Oku kukhokelela ekuqokeleleni kwamafutha kunye neswekile emzimbeni.

• Ukuphulula

Ukuphulula ngebrashi okanye iiglavu ubuncinane imizuzu emihlanu ngosuku. Ngaloo ndlela, ukhawulezisa ukujikeleza kwegazi kwaye uqinisekise ukususwa kweeseli ezinamafutha. Kufuneka uqale i-massage ngeentshukumo ezicothayo kuqala. I-massage yamanzi abandayo kunye ne-massage kwi-sauna nayo iyasebenza kule ngqiqo.

• ukugcina ubunzima

Ukulahlekelwa kunye nokufumana ubunzima ngamaxesha amaninzi kubangela ukulahlekelwa kwe-elasticity eluswini. Le meko iphazamisa isakhiwo solusu kwaye ilungiselela umhlaba wokubunjwa kwe-cellulite. Qaphela ukugcina ubunzima bakho bangoku. 

• Ukusetyenziswa kweziyobisi ngokungaqhelekanga

Ngokukodwa iziyobisi ze-diuretic zikhawulezisa ukubunjwa kwe-cellulite, njengoko ziphazamisa ukulinganisela kwamanzi-ityuwa emzimbeni. Musa ukusebenzisa amayeza ngaphandle kokubonisana nogqirha wakho. 

• Ixesha lokutshisa ilanga

Ukuba sesichengeni selanga ngokugqithisileyo kubangela ukuguga kolusu kwaye kunciphisa ukuxhathisa kwalo. Musa ukutshisa elangeni phakathi kwentsimbi ye-12:00 ukuya kweye-16:00 kwaye soloko usebenzisa i-sunscreen xa uphuma elangeni.

• ukunciphisa ukujikeleza kwegazi

Ukuncipha kokujikeleza kwegazi kubangela ukwakheka kwe-cellulite. Yale:

• Ungasoloko unxiba izithende eziphakamileyo.
• Musa ukunxiba iimpahla ezikubambayo.
• Musa ukuba slouch.
• Sombulula ingxaki yokuqhina.

Ukusetyenziswa kweoli efunekayo

I-oil extracts esebenzayo kakhulu ukukhusela i-cellulite yi-grapefruit, i-orenji kunye neoli ye-lemon. Ukuphulula ngokujikelezayo ukuya kumalungu aphezulu omzimba kanye ngeveki. Faka nje i-1 okanye i-2 yehla njengoko igxininise kakhulu. Musa ukusebenzisa kwiindawo ezibuthathaka ezifana namabele kunye nentamo. 

• Ukusetyenziswa kwamanzi okwaneleyo

Oku; Isebenza ngokufanelekileyo ekususeni izinto ezinobuthi emzimbeni. Ngelo xesha, ihlambulula ezi zicubu ngokunciphisa ityuwa kwizicubu ze-cellulite. Sela ubuncinane iilitha ezi-2 zamanzi ngosuku ukwenza ulusu lubukeke lusempilweni kwaye luhle kwaye luthintele ukwakheka kwe-cellulite. 

• kude netyuwa

Ukutya okunetyuwa kubangela ukugcinwa kwamanzi kwiithishu.

• Yitya ngokufanelekileyo kwaye usempilweni

Ukuthintela i-cellulite, kufuneka ugcine ubunzima bakho kwaye udle ngokufanelekileyo. Yale:

• Kuphephe ukutya okukhawulezayo kunye nokutya okunekhalori ephezulu.
• Khetha amafutha anempilo ngokunciphisa ukusetyenziswa kwamafutha.
• Ukutya iziqhamo kunye nemifuno kuyasebenza ekususeni inkunkuma enetyhefu kwiithishu.
• Kuphephe ukutshaya notywala. Utywala buqokelelana egazini, buguquke bube ngamanqatha.
• Musa i-snack phakathi kokutya.
• Ziphephe iziselo ezinekhabhoni.
• Musa ukutya itshokolethi, iindongomane, iibhanana, okunamafutha, okuneziqholo kunye nokutya okuneziqholo.

ezemidlalo

Ukuba ufuna ukulwa ne-cellulite, kufuneka wenze imidlalo. Unokuthatha uhambo oluqhelekileyo yonke imihla. Eyona midlalo isebenzayo ngokuchasene ne-cellulite; yimidlalo eya kukhawulezisa ukujikeleza kwegazi njengokuhamba, ukubhukuda, i-gymnastics.

• I-Anticellulite creams

I-Anticellulite creams eyenza iiseli ezinamafutha zivumela i-cellulite ukuba iphilise.

• minerals

Iiminerali ezifana ne-potassium, isinyithi, i-magnesium icinezela izicubu. Unokutya iziqhamo kunye nemifuno etyebileyo kwiivithamini kunye neeminerali.

Yintoni iCellulite eyilungeleyo?

ikofu egayiweyo

Ikofu iqulethe icaffeine. Uphononongo lubonisa ukuba i-caffeine inefuthe elikhuthazayo kwi-lipolysis kwaye ngoko inceda ukunciphisa i-cellulite.

izinto

• I-2-3 iipuniponi zeendawo zekhofi
• namafutha omnquma

Kwenziwa njani?

• Xuba umhlaba wekofu ngeoli yeoli.
• Faka le ntlama kwiindawo ezinengxaki yolusu lwakho. I-massage ngeentshukumo zesetyhula.
• Hlamba ngamanzi ashushu emva kwemizuzu engama-10.
• Unokuphinda le nkqubo ubuncinane amaxesha ama-3 ngeveki.

ialoe vera

ialoe veraIngumthombo otyebileyo weekhompawundi ze-bioactive ezinokunyanga iingxaki zesikhumba. Iqinisa ulusu kwaye inciphisa i-cellulite.

• Massage ngobunono indawo yengxaki ngejeli yekhala ejikelezayo. 
• Unokuphinda le nkqubo ubuncinane amaxesha ama-3 ngeveki.

ioli yeediliya

ioli yeediliya Ineekhompawundi ze-bioactive ezithintela i-adipogenesis. Xa usebenzisa le oli kwiindawo ezine-cellulite, amanqatha amaninzi ayancipha kule mimandla.

izinto

• 2-3 amathontsi eoli grapefruit
• 1-2 amaconsi eoli yeoli

Kwenziwa njani?

• Hlanganisa ioli ye-grapefruit kunye neoli yeoli kwaye usebenzise kwibhola yekotoni.
• Massage ngobunono iindawo ezinengxaki ngale nto.
• Linda malunga neyure kwaye emva koko uyihlambe.
• Phinda 3-4 amaxesha ngeveki.

Ioli yeRosemary

Ioli yeRosemary Iqulethe i-carnosol kunye ne-carnosic acid. Ezi zixhobo zinciphisa i-cellulite ngokuthintela i-adipogenesis.

izinto

• 2-3 amaconsi eoli rosemary
• 1-2 amaconsi eoli yeoli

Kwenziwa njani?

• Hlanganisa ioli yerosemary kunye neoli yeoli.
• Hlikihla amathontsi ambalwa omxube kwibhola yomqhaphu.
• Massage ngobunono iindawo ezinengxaki.
• Linda malunga neyure kwaye uyihlambe.
• Phinda 3-4 amaxesha ngeveki.

Iti eluhlaza

Iti eluhlaza Iqulethe iikhatheshini. Ezi khompawundi zibonisa ukuhla kumxholo wamafutha emzimbeni kwaye zinyusa izinga le-metabolic. Oku kunceda ukunciphisa i-cellulite emzimbeni.

• Faka i-green tea bag kwiglasi yamanzi abilayo. 
• Yitye iti ngelixa ishushu. 
• Unokusela ubuncinane iikomityi ezi-2 zeti eluhlaza ngosuku.

Isinamoni

Isinamoni, i-cinnamaldehyde kunye nenani lezinye iikhompawundi ze-polyphenol. Ezi zixhobo zibonisa impembelelo yokuthintela kwi-lipogenesis kunye nokunceda ekunciphiseni ubunzima. Ngaloo ndlela, iyanciphisa i-cellulite.

izinto

• 1 isipuni sesinamoni yomhlaba
• 2-3 iipuniponi zobusi
• 1 ilitha yamanzi abilisiwe

Kwenziwa njani?

• Yongeza i-tablespoon ye-sinamon yomhlaba emanzini abilayo.
• linda imizuzu eli-30.
• Yongeza ubusi kwaye udibanise kakuhle. Wutye umxube ngelixa ushushu.
• Sela ubuncinane iiglasi ezi-2 zalo mxube ngosuku.

Isithsaba

Isithsabaiqulethe i-bioactive compound ebizwa ngokuba yi-curcumin. I-Curcumin inceda ukunciphisa umthamo wamafutha emzimbeni. Ngaloo ndlela, kunciphisa ukubonakala kwe-cellulite.

izinto

• 1 isipuni se powder
• Iipunipoli ezi-1 zobusi

Kwenziwa njani?

• Hlanganisa kakuhle izithako ezibini ukuze ufumane intlama engqindilili.
• Le intlama kufuneka uyisebenzise kabini ngemini kwiiveki ezimbalwa.

Ukutya okulungileyo kwiCellulite

• Ibele lenkukhu

Isifuba senkukhu esingenasikhumba sesinye sezidlo ezinceda ukulwa ne-cellulite. Kukutya okucebileyo kwi-collagen.

• Igalikhi kunye netswele

igalikhi ve itswele Kuphakathi kokutya okulwa ngokwemvelo ne-cellulite. Isebenza kakuhle ekunciphiseni izinga le-insulin, elinciphisa i-cellulite.

• I-asparagus

I-Asparagus, elungele uxinzelelo, iyanciphisa ukuqunjelwa. Ineempawu ezichasayo ezikhuthaza uxinzelelo lwegazi kwaye zisuse i-toxins emzimbeni. Ngezi mpawu, yenye yokutya okulungileyo kwi-cellulite.

• broccoli

BirokholiNgombulelo kumxholo wayo we-alpha lipoic, yenye yokutya okulwa ngokwemvelo ne-cellulite. Le nto inqanda inkqubo yokuqina kwe-collagen.

• imifuno eluhlaza eluhlaza

Imifuno enamagqabi amnyama inomxholo ocebileyo wamanzi onceda ukususa i-toxins emzimbeni. Ikhawulezisa ukuvuselelwa kweeseli. Iluncedo kwimpilo yolusu. Amagqabi aluhlaza amnyama aquka i-chard, isipinatshi, i-kale.

• Isadini

I-Sardines kunye nezinye iintlanzi ezinamafutha zizityebi kwi-omega 3 fatty acids. Ukonyusa i-omega 3 fatty acids iluncedo kakhulu ekulweni ne-cellulite.

• Su

Ukuphelelwa ngamanzi emzimbeni yenye yezinto ezibangela ukubunjwa kwe-cellulite. Sela amanzi amaninzi ukunciphisa ukubonakala kwe-cellulite. Utywala kunye neziselo ezibandayo kufuneka ziphetshwe, kunye nokusela iilitha ezi-2 zamanzi ngosuku.

• ilamuni kunye ne-orenji

Limon ve orenji ezifana neziqhamo zesitrasi zinciphisa ifuthe le-carbohydrates emzimbeni. Isixa se-carbohydrates sichaphazela ngokuthe ngqo amanqanaba e-insulin. Ukongezelela, iziqhamo ze-citrus zinceda ukucoca isibindi, ukunciphisa izinga le-estrogen emzimbeni. Ziye zizityebi kwi-vitamin C, enye yezona zinto zilungileyo zokulwa ne-cellulite. I-flavonoids kwiiorenji ikhawulezisa ukujikeleza kwegazi kwaye inciphisa ukungalingani kweeseli ezibangela i-cellulite.

• Iziqhamo ezifana namacheri kunye nevatala

cherry ve ujodo Iziqhamo ezifana nezi zinceda ukulawula amanqanaba e-insulin emzimbeni. Isalathisi se-glycemic yezi ziqhamo siphantsi kangangokuthi asichaphazeli izinga le-insulin. Ngoko ke, kukutya okulungileyo kwi-cellulite.

• avocado

avocado Kwakhona kukutya okugqwesileyo okulwa ne-cellulite. Inceda ukulungelelanisa amanqanaba e-insulin kunye nokunciphisa umngcipheko we-cellulite.

• Netyhukhamba

Ikhukhamba inempembelelo ebalulekileyo ekubonakaleni kwe-cellulite emzimbeni kunye nomxholo wayo ophezulu wamanzi.

• Iinanayi

Iinanayikunciphisa ukubonakala kwe-cellulite. I-enzyme ye-bromelain kwisiqhamo yi-agent anti-inflammatory ekhawulezisa i-fat cell metabolism. Ikwatyebile kwifiber, enokuthi ibenegalelo ekulahlekeni kobunzima.

• amandongomane ekrwada

I-Polyunsaturated kunye ne-monounsaturated fatty acids kwiindongomane eziluhlaza nazo zizinto ezinciphisa i-cellulite.

• Amazimba

Iinkozo kukutya okulwa ne-cellulite. Iqulethe i-fiber, eyimfuneko ekunciphiseni i-insulin emzimbeni. Ikwaphezulu kakhulu kwii-antioxidants ezinokulwa ne-toxins ebangela i-cellulite.

• Iimbewu zeflax

Iimbewu zeflaxIphezulu kakhulu kwii-acids eziyimfuneko, iivithamini kunye neeminerali ezinceda ukwandisa ukuqina kwesikhumba kunye nokunciphisa umngcipheko we-cellulite.

• Isithsaba

IsithsabaInciphisa ukudumba ngokukhuthaza ukujikeleza kwegazi. Isityebi kwii-antioxidants ezinokulwa ne-toxins emzimbeni kunye nokunciphisa ukubonakala kwe-cellulite.

• Ingca yolwandle

Ingca yolwandleiqulethe i-pigment yesityalo sesibini ebizwa ngokuba yi-fucoxanthin, enokunceda ukunciphisa amafutha. Ubungakanani obuncinci beeseli ezinamafutha buya kunciphisa ukubonakala kwe-cellulite.

• Iti eluhlaza

Iti eluhlaza Ngenxa yokubaluleka kwayo kwe-antioxidant, inceda ukunciphisa ukubonakala kwe-cellulite. Ikwalwa ne-cellulite kuba inceda ukunciphisa umzimba.

• iti chamomile

Njengeti eluhlaza iti chamomile Kwakhona yiti enkulu yoxinzelelo. Izithako kule tiyi zinciphisa ukuxhalaba, ukukhawulezisa imetabolism kwaye ngoko ukunciphisa ukubonakala kwe-cellulite.

Iziselo ezilungileyo zeCellulite

Zama iziselo ezichazwe ngezantsi ukukhusela i-cellulite kwaye utshise amanqatha.

isiselo somdiliya

izinto

• 1 isipha esikhulu seediliya
• Iorenji e-2
• incindi ye-¼ yelamuni
• Inani elincinci le-ginger yengcambu

Kwenziwa njani?

• Hlanganisa zonke izithako kwi-blender. Ilungele ukuselwa xa igqityiwe.
• Isiselo sisebenza ngakumbi ukuba uyasisebenzisa kunye nokutya okunempilo okunamafutha aphantsi. 

isiselo grapefruit

izinto

• 1 igrapefruit enkulu
• Iorenji e-2
• ijusi ye-1/4 yelamuni
• Inani elincinci le-ginger yengcambu

Kwenziwa njani?

• Gxuma zonke izithako nge juicer kwaye usele.
• Yidla kusasa ngesisu esingenalutho naphakathi kokutya kwaye ubukele i-cellulite yakho inyibilika!

Yenziwa njani iCellulite Diet?

Amanqaku okuqwalasela ngelixa usenza ukutya

• Qinisekisa ukuba usela iilitha ezi-2 zamanzi ngosuku ngelixa usenza ukutya.
• Kuphephe iti, ikofu, ikola.
• Yitya ukutya okunekhalori ephantsi okufana nekhukhamba neetumato xa ulambile phakathi kokutya de uqhele.

Uluhlu lokutya kweCellulite

1 USUKU

Sabah

• Iyogathi engasebenziyo
• Nangu
• 1 ithisipuni yobusi muesli

Emini emaqanda

• Inkukhu kunye Chili Sauce
• Iipunipoli ezi-2 zerayisi ephantsi

ngokuhlwa

• Isaladi yenkomo kunye neHam

2 USUKU

Sabah

• 1 isilayi se-wholemeal toast kunye ne-nonfat cream cheese
• Netyhukhamba
• iti engenaswekile

I-snack

• Isandla esi-1 seziqhamo ezomisiweyo

Emini emaqanda

• I-1 iplate ye-pasta ebhityileyo
• I-1 iplate yama-mushroom ethosiweyo kwioli yeoli

ngokuhlwa

• Ilethasi
• 2 isilayi sesonka esipheleleyo 

3 USUKU

Sabah

• Iyogathi engasebenziyo
• Çilek
• 1 ithisipuni yobusi muesli

Emini emaqanda

• I-1 ipleyiti ye-piyaz ephantsi kwe-fat
• Iipunipoli ezi-2 zerayisi ephantsi

ngokuhlwa

• 2 isaladi ye-zucchini ebilisiwe
• 2 isilayi sesonka esipheleleyo

4 USUKU

Sabah

• 2 izilayi zenkukhu ham
• Isonka seNqolowa Epheleleyo
• Iti yeziqhamo ezingenaswekile

I-snack

• Isandla esi-1 seziqhamo ezomisiweyo

Emini emaqanda

• 1 intlanzi eyosiweyo
• Iipunipoli ezi-2 zerayisi ephantsi

I-snack

• Ubisi lwestrawberry

ngokuhlwa

• Isaladi ye-mushroom yebhontshisi
• 1 isilayi se-wholemeal toast

5 USUKU

Sabah

• Iyogathi engasebenziyo
• Elma
• 1 ithisipuni yobusi muesli

Emini emaqanda

• 1 inyama eyosiweyo
• Isaladi yasimahla yamafutha
• 1 isilayi sesonka esipheleleyo

I-snack

• 1 isilayi sevatala

ngokuhlwa

• Inkukhu Ham Salad

6 USUKU

Sabah

• 2 isilayi se-wholemeal toast
• I-feta cheese engenamafutha
• iitumato

I-snack

• Isandla esi-1 seziqhamo ezomisiweyo

Emini emaqanda

• I-omelet yesipinatshi
• 1 isilayi sesonka esipheleleyo

I-snack

• Ubisi ngebhanana

ngokuhlwa

• Isaladi ye-tuna
• 1 isilayi sesonka esipheleleyo

7 USUKU

Sabah

• Iyogathi engasebenziyo
• 1 kiwi
• 1 ithisipuni yobusi muesli

I-snack

• Isandla esi-1 seziqhamo ezomisiweyo

Emini emaqanda

• 1 inkukhu eyosiweyo
• 2 isilayi sesonka esipheleleyo

ngokuhlwa

• I-Tomato isaladi kunye ne-Feta Cheese
• 2 isilayi sesonka esipheleleyo

Ukuzivocavoca kweCellulite

Ngokutsho kwezazinzulu, ukwenza umthambo malunga nemizuzu engama-30 ukuya kwiyure enye yenye yezona ndlela zisebenzayo zokususa i-cellulite.

ukunyuka izinyuko

• Izitebhisi zokunyuka zitshisa iikhalori ezili-1 ngomzuzu omnye. 
• Kwakhona kunciphisa i-cellulite, ngakumbi imisipha yethanga. 
• Xa uchitha ubuncinci imizuzu engama-30 ngosuku ukhwela izitebhisi, unokuba nomzimba omncinci kunye ne-cellulite.

Ukubaleka nokubaleka

Iingcali zenzululwazi zithi ukuqhuba malunga nemizuzu engama-30 ngosuku kunokunceda ukukhusela ukuphuhliswa kwe-cellulite.

Ukuqubha

Ukuqubha yeyona ndlela iqinisekileyo yokunciphisa i-cellulite. Ukongeza ekunyuseni ubude bakho, kunceda ukutshisa amafutha amaninzi emzimbeni. Esi sesona sizathu siphambili sokuphuhliswa kwe-cellulite.

Ukukhwela ibhayisekile

Ukuhamba ngebhayisikile yenye yezona ndlela zisebenzayo zokunciphisa i-cellulite. Kukho iindlela ezimbini zokwenza umthambo we-cellulite kwibhayisekile. Okokuqala, unokukhwela ibhayisekile ngesantya esiphezulu ngexesha elifutshane. Okwesibini, unokukhetha umthambo ophantsi ixesha elide. Xa uhamba ngebhayisekile, imilenze yakho kufuneka isebenze. Ngaloo ndlela, amanqatha asemilenzeni yakho aya kutshiswa.

yenza i-aerobics

Ukwenza i-aerobics ngumsebenzi obaluleke kakhulu. Ngombulelo kuqeqesho lobunzima, amanqatha kunye neekhalori ezigqithisileyo ziyatshiswa. Olu luhlobo lomthambo olusebenzisa izihlunu. Yandisa ukujikeleza kwaye ivumela izihlunu ukuba ziphule i-glucose yamandla. Iingcali zenzululwazi zichaza ukuba abantu kufuneka benze i-aerobics ephezulu kakhulu malunga nemizuzu engama-30 ngosuku ukuze bafumane eyona mpembelelo.

Ukuqhekeza 

• Okokuqala, hlala ukhululekile. Gqiba kancinci idolo kwaye wehlise umzimba wakho de ithanga lakho lihambelane nomgangatho.
• Emva koko, hlala phantsi kwaye uqinise imisipha yakho ye-butt kwaye ucinezele njengeenyawo zakho. Kufuneka uphinde lo msebenzi amaxesha amaninzi.

Le yenye yezona zinto ziluncedo kakhulu kwi-cellulite.

Buyela Umva 

• Goba phantsi kwaye ubeke izandla zakho perpendicular ukuya emgangathweni. Iingalo zakho ziya kuhambelana enye kwenye.
• Zisa umzimba wakho ngokuhambelana nomgangatho, usebenzisa izandla namadolo ukuphakamisa umzimba wakho. Emva koko phakamisa umlenze wakho wasekhohlo uye emoyeni.
• Tsala idolo lakho esifubeni sakho. 
• Yenza le ntshukumo malunga nemizuzu emi-5 ukuya kwe-6 de uve umlilo emilenzeni yakho.
• Emva koko tshintsha imilenze. Emva kokutshintsha imilenze, yenza okufanayo ngomlenze wasekunene.

Injongo yalo msebenzi kukutshisa i-cellulite emzimbeni, ngakumbi kwindawo yethanga.  

phakamisa iimpundu

• Beka imilenze yakho kunye namadolo kwikhaphethi, iinyawo zakho zichukumisa umgangatho. Phakamisa kancinane umqolo wakho phezulu uze ubambe. Kufuneka ucinezele isinqe sakho kunye nemilenze ngeengalo zakho.
• Emva koko, yehlisa kancinci umzimba wakho kwaye uqhubeke nokuphakamisa kwakhona. Unokwandisa inqanaba lobunzima bolu qheliselo lwe-cellulite ngokwenza ngomlenze omnye.
• Ukugcina umlenze omnye phezulu emoyeni kunye ne-perpendicular kwi-carpet, yenza izenzo ezifanayo ngasentla.

ukuphakamisa unyawo

Nasekhaya, unokwenza esi senzo ngelixa ubukele umabonakude. 

• Lala phantsi ujonge kumabonakude. Beka isandla sakho sasekhohlo phantsi kwentloko yakho kunye nesandla sakho sasekunene phantsi kweembambo zakho ukuze uxhase umhlaba.
• Gcina umlenze wakho wasekhohlo ungqamene nomhlaba. Phakamisa kwaye uthobe umlenze wakho wasekunene ngokuqelelene kangangoko unako. Xa udiniwe, jika utshintshe imilenze.

Gxuma ugobe

• Beka iinyawo zakho ububanzi begxalaba ngaphandle. Goba amadolo akho ngokuthe tye kwaye phambili kancinci, hlala phantsi kwaye uphumle amagxa akho.
• Gcina izandla zakho emacaleni ukuze ukwazi ukuzisebenzisa ukuze uziqhubele phezulu njengoko utsiba.
• Goba amadolo akho kunye ne-squat. Qinisekisa ukuba ugcina amathanga akho ehambelana nomgangatho kwaye amadolo akho awadluli ngaphaya kweenyawo zakho.
• Ngoku hambisa iingalo zakho ukutyhala umzimba wakho phezulu kwaye utsibe uye phantsi. 
• Kwakhona, yihla uze ugobe.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

Ukukhaba ngaphandle nangaphakathi kwethanga

• Yima emva kwesitulo usibambe. Khululeka amagxa akho.
• Phakamisa umzimba wakho phezu kweenzwane zakho. Hambisa umlenze wakho wasekunene phambili.
• Yishukumise ngobunono ukuya ekhohlo kwaye emva koko ukuya ngasekunene. Qinisekisa ukuphakamisa umlenze wakho phezulu kwicala lasekunene.
• Yenza oku amaxesha angama-10 kwaye emva koko wehlise umzimba wakho.
• Phinda okufanayo ngomlenze wakho wasekhohlo.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

iiflethi ezinomlenze omnye

• Yima nkqo. Khululeka amagxa akho. Beka unyawo lwakho lwasekunene phambili neenzwane zakho zijonge ngaphandle.
• Phakamisa unyawo lwakho lwasekunene ekuphakameni kwamadolo. Gcina iingalo zakho esinqeni sakho kwaye ukhulule amagxa akho.
• Shenxisa umlenze wasekunene ngaphandle kwaye uzobe isangqa.
• Phinda oku amaxesha angama-10.
• Yenza okufanayo kumlenze wasekhohlo.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

Musa ukugoba amadolo okanye ungqiyame ecaleni ngelixa usenza lo msebenzi.

Plaice

• Gcina imilenze yakho ibe banzi kancinci kunobubanzi behip ngaphandle. Gcina iinzwane zakho zivulekile kwi-45 degrees, uhleli phakathi, kwaye amahlombe akho akhululekile.
• Ukususela kwindawo yokuqala, guqa ngamadolo kwaye unciphise umzimba wakho ngaphandle kokuxhomekeka phambili okanye ngasemva.
• Njengoko usenza oku, sebenzisa iintende zakho ukutyhala amadolo akho ngasemva ukuze uve ukuba ithanga lijikeleza.
• Hambisa izandla zozibini emacaleni njenge ballerina kwaye kancinane ume ngeenyawo izithende zakho zithe tyaba phantsi.
• Phinda oku amaxesha angama-10.
• Yenza iiseti ezi-1 zokuphindaphinda ezili-10.

Ukukhaba ngesikere

• Lala phantsi ngomqolo emethini. Gcina izandla zakho zithe tye, iintendelezo phantsi kwesinqe sakho kunye neenzwane zikhomba phambili.
• Phakamisa imilenze yomibini ukusuka emgangathweni kwi-angle ye-45-degree.
• Ngoku hambisa umlenze wakho wasekunene phezulu kunye nomlenze wakho wasekhohlo ezantsi.
• Zibuyisele kwaye ngeli xesha hambisa umlenze wakho wasekhohlo phezulu kunye nomlenze wakho wasekunene phantsi. Xa uyenza ngokukhawuleza oku, kubonakala ngathi sisikere.
• Yenza oku amaxesha ali-15.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-15.

Khaba Ngecala

• Lala ngecala lakho lasekunene emethini. Beka intloko yakho kwisandla sakho sokunene, ubambe isandla sakho sasekhohlo phambi kwakho, kwaye ubeke intende yesandla sakho sasekhohlo phantsi ukuze uxhase umzimba wakho. 
• Umzimba wakho kufuneka ulungelelaniswe ukusuka entloko ukuya kumsila. Hambisa imilenze yomibini ngaphandle ukuze umzimba wakho ophantsi wenze i-angle ye-45-degree kunye nomzimba wakho ophezulu.
• Phakamisa umlenze wakho wasekhohlo ukuya esinqeni sakho.
• Ngoku, ngaphandle kokuhambisa umzimba wakho ophezulu kunye nomlenze wasekunene, khaba umlenze wakho wasekhohlo phambili kwaye uphefumle.
• Tyhila umlenze wakho wasekhohlo ngasemva kwaye ukhuphe umoya. Phakamisa umzimba wakho ophezulu njengoko ukhaba emva. Umzimba wakho kufuneka uxhaswe yingqiniba yakho yasekunene.
• Yenza oku amaxesha ali-10. Yenza nasekhohlo.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-10.

Flamingo

• Yima nkqo imilenze yakho iqelelene ububanzi begxalaba. Bamba i-dumbbell ye-2-pound esandleni sakho sokunene kwaye ubeke isandla sakho sasekhohlo esinqeni sakho.
• Thatha unyawo lwakho lwasekhohlo emva kwakho.
• Phakamisa umlenze wakho wasekhohlo ukuya esinqeni sakho. Gcina lo mlenze uthe tye kwaye ugobe idolo lakho lasekunene kancinci.
• Kwangaxeshanye, zisa ingalo yakho yasekunene phambili kunye nentende ejongene nesilingi.
• Bamba le ndawo okwesibini uze ujike isandla sakho sasekunene.
• Ngoku yehlisa umlenze wakho wasekhohlo umzuzwana uze uphinde oku.
• Yenza oku ngomlenze wasekunene ngokunjalo.
• Yenza iiseti ezi-2 zokuphindaphinda ezili-12.

Umthombo: 1, 2