Kuyini I-cellulite, Kungani Kwenzeka? I-Cellulite Diet kanye ne-Cellulite Exercises

Iyini i-cellulite? ngokwezokwelapha eyaziwa ngokuthi i-hydrolipodystrophy i-cellulite; Ukubonakala kwekhasi lewolintshi engxenyeni engenhla yesikhumba ngenxa yokucindezelwa kwezicubu ze-adipose engxenyeni engezansi yesikhumba phakathi kwezicubu ezixhumeneyo. I-Cellulite, engahlobene nesisindo, ibonakala ezinqulwini zabesifazane, ezinqulwini, ngemuva kwamathole nasezindaweni ezingaphezulu zomlenze. Kunezici eziningi ezithinta ukwakheka kwe-cellulite:

• izici zofuzo
• izici ze-hormonal
• Ukungondleki kahle
• Ugwayi notshwala
• Ukuphazamiseka kokuma
• engenzi ezemidlalo

Iyini i-cellulite?

I-Cellulite yisikhumba esinama-dimples esivame ukubonakala eduze kwamathanga. Kwenzeka lapho amafutha enqwabelana ngaphansi kwesikhumba. Lesi sicubu esinamafutha siphusha izicubu ezixhumeneyo zesikhumba, zisenze sibonakale siyi-dimple. Ucwaningo luveza ukuthi u-80-90% wabesifazane uba nale nkinga ngemuva kokuthomba. Akuvamile ukubonwa emadodeni ngenxa yokusabalalisa okuguquguqukayo kwemisipha namafutha emizimbeni yabo.

Yini Ebangela Cellulite?

Indawo yethanga ngokwemvelo iqukethe izicubu ze-adipose futhi ivumela i-cellulite ukuthi ithuthuke kalula. Izimbangela ze-cellulite kulesi sifunda (noma yisiphi isifunda) zimi kanje:

• Iminyaka yomuntu
• Amazinga e-Estrogen emzimbeni
• Umlando womndeni we-cellulite
• Ukuthola isisindo
• ukulahlekelwa kwe-collagen
• ukuvuvukala kwe-epidermis

Ungasusa kanjani i-cellulite?

• Lala

Ngesikhathi sokulala, izinto ezinobuthi zikhishwa emzimbeni futhi i-metabolism ibuyela kokujwayelekile. Ukuqwashapredisposes ekwakhekeni kwe-cellulite. 

• Ukucindezeleka

Ukucindezelekaibangela ukukhiqizwa kwe-insulin emzimbeni. Lokhu kuholela ekuqongeleleni amafutha noshukela emzimbeni.

• Ukubhucungwa

Hlanza ngebhulashi noma amagilavu ​​okungenani imizuzu emihlanu ngosuku. Ngakho-ke, ukusheshisa ukujikeleza kwegazi futhi uqinisekise ukususwa kwamangqamuzana amafutha. Kufanele uqale ukubhucungwa ngokunyakaza okuhamba kancane kuqala. I-massage yamanzi abandayo kanye ne-massage ku-sauna nayo iyasebenza kulo mqondo.

• ukugcinwa kwesisindo

Ukuncipha kanye nokukhuluphala ngezikhathi ezithile kubangela ukulahlekelwa ukunwebeka esikhumbeni. Lesi simo siphazamisa ukwakheka kwesikhumba futhi silungiselela umhlabathi wokwakheka kwe-cellulite. Qaphela ukugcina isisindo sakho samanje. 

• Ukusetshenziswa kwezidakamizwa okungahleliwe

Ikakhulukazi izidakamizwa ze-diuretic zisheshisa ukwakheka kwe-cellulite, njengoba ziphazamisa ukulingana kwamanzi nosawoti emzimbeni. Ungasebenzisi imithi ngaphandle kokubonisana nodokotela wakho. 

• Isikhathi sokushona kwelanga

Ukuchayeka kakhulu elangeni kubangela ukuguga kwesikhumba futhi kunciphisa ukumelana kwaso. Ungashisi elangeni phakathi kuka-12:00 - 16:00 futhi sebenzisa i-sunscreen njalo lapho uphuma elangeni.

• ukuncipha kokujikeleza kwegazi

Ukwehla kokujikeleza kwegazi kubangela ukwakheka kwe-cellulite. Kwalokhu:

• Ungagqoki izithende eziphakeme njalo.
• Ungagqoki izingubo ezimpintshayo.
• Ungadlali.
• Xazulula inkinga yokuqunjelwa.

Ukusetshenziswa kwamafutha abalulekile

Ama-extracts amafutha aphumelela kakhulu ukuvimbela i-cellulite amafutha omvini, amawolintshi namafutha kalamula. Hlaba umzimba ngokunyakazisa isiyingi uqonde ezingxenyeni ezingenhla zomzimba kanye ngesonto. Vele ufake amaconsi ama-1 noma ama-2 njengoba egxile kakhulu. Ungayifaki ezindaweni ezibucayi njengamabele nentamo. 

• Ukusetshenziswa kwamanzi okwanele

Lokhu; Isebenza ngempumelelo ekususeni izinto ezinobuthi emzimbeni. Ngesikhathi esifanayo, ihlanza lezi zicubu ngokunciphisa usawoti ezicubu ze-cellulite. Phuza okungenani amalitha angu-2 amanzi ngosuku ukuze wenze isikhumba sibukeke sinempilo futhi sisihle futhi uvimbele ukwakheka kwe-cellulite. 

• kude nosawoti

Ukudla okunosawoti omningi kubangela ukugcina amanzi ezicutshini.

• Yidla ngendlela efanele futhi enempilo

Ukuze uvimbele i-cellulite, kufanele ugcine isisindo sakho futhi udle ngendlela efanele. Kwalokhu:

• Gwema ukudla okusheshayo nokudla okunekhalori ephezulu.
• Khetha amafutha anempilo ngokunciphisa ukusetshenziswa kwamafutha.
• Ukudla izithelo nemifino kuphumelela ekukhipheni imfucumfucu enobuthi ezicutshini.
• Gwema ukubhema notshwala. Utshwala bunqwabelana egazini, buphenduke amafutha.
• Ungadli phakathi kokudla.
• Gwema iziphuzo ezine-carbonated.
• Ungawudli ushokoledi, amantongomane, ubhanana, okunamafutha, okubabayo nokudla okubabayo.

ezemidlalo

Uma ufuna ukulwa ne-cellulite, kufanele wenze ezemidlalo. Ungathatha uhambo olujwayelekile nsuku zonke. Imidlalo ephumelela kakhulu ngokumelene ne-cellulite; yimidlalo ezosheshisa ukujikeleza kwegazi njengokuhamba, ukubhukuda, i-gymnastics.

• Ama-anticellulite creams

Ama-anti-cellulite okhilimu enza amaseli amafutha asebenze avumela i-cellulite ukuthi ilulame.

• amaminerali

Amaminerali afana ne-potassium, insimbi, i-magnesium cindezela izicubu. Ungadla izithelo nemifino enothe ngamavithamini namaminerali.

Iyini i-cellulite ewusizo?

ikhofi eligayiwe

Ikhofi iqukethe i-caffeine. Ucwaningo lubonisa ukuthi i-caffeine inomphumela ovuselelayo ku-lipolysis ngakho-ke isiza ukwehlisa i-cellulite.

izinto

• 2-3 wezipuni zekhofi
• amafutha omnqumo

Kwenziwa kanjani?

• Hlanganisa izindawo zekhofi ezigayiwe namafutha omnqumo.
• Faka lolu namathisela ezindaweni eziyinkinga zesikhumba sakho. Ukubhucunga ngokunyakaza okuyindilinga.
• Geza ngamanzi afudumele ngemva kwemizuzu engu-10.
• Ungaphinda le nqubo okungenani izikhathi ezi-3 ngeviki.

Aloe vera

Aloe veraIwumthombo ocebile wezinhlanganisela ze-bioactive ezingalapha izinkinga zesikhumba. Iqinisa isikhumba futhi inciphise i-cellulite.

• Gcoba ngobumnene indawo enenkinga ngejeli yenhlaba ngokunyakazisa okuyisiyingi. 
• Ungaphinda le nqubo okungenani izikhathi ezi-3 ngeviki.

amafutha omvini

amafutha omvini Inezinhlanganisela ze-bioactive ezivimbela i-adipogenesis. Uma usebenzisa la mafutha ezindaweni ezine-cellulite, amafutha amaningi ayancipha kulezi zindawo.

izinto

• 2-3 amaconsi amafutha grapefruit
• 1-2 amaconsi amafutha omnqumo

Kwenziwa kanjani?

• Hlanganisa amafutha e-grapefruit namafutha omnqumo futhi usebenzise ebhola likakotini.
• Massage ngobumnene izindawo ezinenkinga ngalokhu.
• Linda isikhathi esingangehora bese uyigeza.
• Phinda izikhathi ezingu-3-4 ngesonto.

Amafutha e-rosemary

Amafutha e-rosemary Iqukethe i-carnosol ne-carnosic acid. Lezi zinhlanganisela zinciphisa i-cellulite ngokuvimbela i-adipogenesis.

izinto

• 2-3 amaconsi amafutha rosemary
• 1-2 amaconsi amafutha omnqumo

Kwenziwa kanjani?

• Hlanganisa amafutha e-rosemary namafutha omnqumo.
• Gcoba amaconsi ambalwa engxube ebholeni likakotini.
• Massage ngobumnene izindawo ezinenkinga.
• Linda cishe ihora bese uyigeza.
• Phinda izikhathi ezingu-3-4 ngesonto.

Itiye elihlaza

Itiye elihlaza Iqukethe amakatekhini. Lezi zinhlanganisela zikhombisa ukwehla kokuqukethwe kwamafutha emzimbeni futhi zikhuphule izinga le-metabolic. Lokhu kusiza ukunciphisa i-cellulite emzimbeni.

• Faka isikhwama setiye esiluhlaza engilazini yamanzi abilayo. 
• Yiphuze itiye lisashisa. 
• Ungaphuza okungenani izinkomishi ezi-2 zetiye eliluhlaza ngosuku.

Isinamoni

Isinamoni, i-cinnamaldehyde kanye nenani lezinye izinhlanganisela ze-polyphenol. Lezi zinhlanganisela zibonisa umphumela ovimbelayo ku-lipogenesis futhi zisiza ekunciphiseni isisindo. Ngakho, futhi kunciphisa cellulite.

izinto

• 1 isipuni sesinamoni yomhlabathi
• 2-3 wezipuni uju
• 1 ilitha lamanzi abilisiwe

Kwenziwa kanjani?

• Faka isipuni esingu-1 sesinamoni emhlabathini emanzini abilayo.
• linda imizuzu eyi-30.
• Faka uju uhlanganise kahle. Yidle ingxube ngesikhathi kushisa.
• Phuza okungenani izingilazi ezi-2 zale ngxube ngosuku.

Isiphepho

Isiphephoiqukethe i-bioactive compound ebizwa ngokuthi i-curcumin. I-Curcumin isiza ukunciphisa okuqukethwe kwamafutha emzimbeni. Ngakho-ke, kunciphisa ukubukeka kwe-cellulite.

izinto

• 1 isipuni sempushana
• 1 wezipuni uju

Kwenziwa kanjani?

• Hlanganisa kahle lezi zithako ezimbili ukuze uthole inhlama ewugqinsi.
• Kufanele usebenzise lokhu kunamathisela kabili ngosuku amaviki ambalwa.

Ukudla Okulungele I-Cellulite

• Isifuba senkukhu

Isifuba senkukhu esingenasikhumba singenye yokudla okusiza ukulwa ne-cellulite. Kuwukudla okucebile nge-collagen.

• I-garlic kanye no-anyanisi

garlic ve anyanisi Iphakathi kokudla okulwa ngokwemvelo ne-cellulite. Isebenza ngempumelelo ekwehliseni izinga le-insulin, elinciphisa i-cellulite.

• I-asparagus

I-Asparagus, ewusizo ekucindezelekeni, inciphisa ukuqunjelwa. Inezici zokulwa nokuvuvukala ezishukumisa umfutho wegazi futhi isuse ubuthi emzimbeni. Ngalezi zici, ingenye yokudla okulungele i-cellulite.

• broccoli

Bi-rokholiNgenxa yokuqukethwe kwayo kwe-alpha lipoic, ingenye yokudla okulwa ngokwemvelo ne-cellulite. Le nto ivimbela inqubo yokuqina kwe-collagen.

• imifino eluhlaza enamahlamvu amnyama

Imifino eluhlaza enamahlamvu amnyama inamanzi anothile asiza ukususa ubuthi emzimbeni. Isheshisa ukuvuselelwa kwamaseli. Kuyinzuzo empilweni yesikhumba. Imifino enamaqabunga amnyama ihlanganisa i-chard, isipinashi, i-kale.

• Isardard

Amasardine nezinye izinhlanzi ezinamafutha anothe ngama-omega 3 fatty acids. Ukwandisa ukuthathwa kwe-omega 3 fatty acids kuyasiza kakhulu ekulweni ne-cellulite.

• Su

Ukuphelelwa amanzi emzimbeni kungenye yezimbangela zokwakheka kwe-cellulite. Phuza amanzi amaningi ukuze unciphise ukubukeka kwe-cellulite. Utshwala neziphuzo ezibandayo kufanele kugwenywe, kanye nokuphuza amalitha ama-2 amanzi ngosuku.

• ilamula newolintshi

Limon ve orange njengezithelo ezisawolintshi zinciphisa umphumela wama-carbohydrates emzimbeni. Inani lama-carbohydrate lithinta ngqo amazinga e-insulin. Ngaphezu kwalokho, izithelo ze-citrus zisiza ukuhlanza isibindi, ukunciphisa izinga le-estrogen emzimbeni. Futhi zicebile ku-vitamin C, enye yezithako ezingcono kakhulu zokulwa ne-cellulite. Ama-flavonoid akuwolintshi asheshisa ukujikeleza kwegazi futhi anciphise ukungalingani kwamaseli okubangela i-cellulite.

• Izithelo ezifana nama-cherry kanye nekhabe

cherry ve ikhabe Izithelo ezinjengalezi zisiza ukulawula amazinga e-insulin emzimbeni. Inkomba ye-glycemic yalezi zithelo iphansi kangangokuthi ayithinti izinga le-insulin. Ngakho-ke, ziwukudla okulungele i-cellulite.

• ukwatapheya

ukwatapheya Futhi kuwukudla okuhle kakhulu okulwa ne-cellulite. Kuyasiza ukulinganisa amazinga e-insulin futhi kunciphise ingozi ye-cellulite.

• Ikhukhamba

Ikhukhamba inomphumela ophawulekayo ekubukeni kwe-cellulite emzimbeni ngokuqukethwe kwayo kwamanzi amaningi.

• uphayinaphu

uphayinaphukunciphisa ukubukeka kwe-cellulite. I-enzyme ye-bromelain esithelweni iyi-ejenti elwa nokuvuvukala esheshisa i-fat cell metabolism. Futhi inothile nge-fiber, engaba nomthelela ekwehleni kwesisindo.

• amantongomane aluhlaza

Amafutha e-Polyunsaturated kanye ne-monounsaturated fatty acids kumantongomane aluhlaza nawo ayizinto ezinciphisa i-cellulite.

• Okusanhlamvu Okuphelele

Okusanhlamvu kungukudla okulwa ne-cellulite. Iqukethe i-fiber, edingekayo ukuze kuncishiswe i-insulin emzimbeni. Futhi iphezulu kakhulu kuma-antioxidants angalwa nobuthi obubangela i-cellulite.

• Imbewu yefilakisi

Imbewu yefilakisiIphezulu kakhulu kuma-fatty acids abalulekile, amavithamini namaminerali asiza ukwandisa ukunwebeka kwesikhumba futhi anciphise ingozi ye-cellulite.

• Isiphepho

IsiphephoYehlisa ukuvuvukala ngokukhuthaza ukujikeleza kwegazi. Icebile kuma-antioxidants angakwazi ukulwa nobuthi emzimbeni futhi anciphise ukubukeka kwe-cellulite.

• izimila zasolwandle

izimila zasolwandleiqukethe i-pigment yesitshalo yesibili ebizwa ngokuthi i-fucoxanthin, engasiza ukugawula amafutha kangcono. Ubukhulu obuncane bamaseli amafutha buzonciphisa ukubukeka kwe-cellulite.

• Itiye elihlaza

Itiye elihlaza Ngenxa yokuqukethwe kwayo okubalulekile kwe-antioxidant, isiza ukunciphisa ukubukeka kwe-cellulite. Iphinde ilwe ne-cellulite ngoba isiza ukwehlisa isisindo.

• itiye le-chamomile

Njengetiye eliluhlaza itiye le-chamomile Futhi itiye elihle lokucindezeleka. Izithako ezikuleli tiye zinciphisa ukukhathazeka, zisheshise imetabolism futhi ngenxa yalokho zinciphise ukubukeka kwe-cellulite.

Cellulite Iziphuzo Ezinhle

Zama iziphuzo ezichazwe ngezansi ukuze uvimbele i-cellulite futhi ushise amafutha.

isiphuzo samagilebhisi

izinto

• 1 isixha esikhulu samagilebhisi
• 2 iwolintshi
• ijusi ye-¼ lemon
• Inani elincane le-ginger yezimpande

Kwenziwa kanjani?

• Hlanganisa zonke izithako ku-blender. Ilungele ukuphuzwa uma isiphelile.
• Isiphuzo sisebenza kangcono uma usisebenzisa kanye nokudla okunempilo okunamafutha aphansi. 

isiphuzo se-grapefruit

izinto

• 1 i-grapefruit enkulu
• 2 iwolintshi
• ijusi ye-1/4 lemon
• Inani elincane le-ginger yezimpande

Kwenziwa kanjani?

• Khama zonke izithako nge-juicer bese uphuza.
• Yidla ekuseni esiswini esingenalutho naphakathi kokudla futhi ubuke i-cellulite yakho incibilika!

I-Cellulite Diet Yenziwa Kanjani?

Amaphuzu okufanele uwacabangele ngenkathi wenza ukudla

• Qiniseka ukuthi uphuza amalitha ama-2 amanzi ngosuku ngenkathi uzivocavoca.
• Gwema itiye, ikhofi, i-cola.
• Yidla ukudla okunekhalori ephansi okufana nokhukhamba notamatisi uma ulambile phakathi kokudla uze ukujwayele.

Uhlu Lokudla Kwe-Cellulite

USUKU OLU-1

Sabah

• I-yogathi engenalutho
• ubumpofu
• 1 ithisipuni uju muesli

Emini

• Inkukhu nge Chili Sauce
• 2 wezipuni elayisi elinamafutha aphansi

kusihlwa

• Isaladi yenkomo kanye neHamu

USUKU OLU-2

Sabah

• Ucezu olu-1 lwe-wholemeal toast noshizi we-nonfat cream
• Ikhukhamba
• itiye elingenashukela

ukudla okulula

• Isithelo esomisiwe esingu-1

Emini

• Ipuleti elingu-1 le-pasta enamafutha
• Ipuleti elingu-1 lamakhowe elithoswe ngamafutha omnqumo

kusihlwa

• Ulethisi
• 2 ucezu lwesinkwa se-wholemeal 

USUKU OLU-3

Sabah

• I-yogathi engenalutho
• strawberry
• 1 ithisipuni uju muesli

Emini

• Ipuleti elingu-1 le-piyaz enamafutha aphansi
• 2 wezipuni elayisi elinamafutha aphansi

kusihlwa

• 2 isaladi ye-zucchini ebilisiwe
• 2 ucezu lwesinkwa se-wholemeal

USUKU OLU-4

Sabah

• 2 izingcezu zenkukhu ham
• I-Whole Wheat Toast Isinkwa
• Itiye lezithelo ezingenashukela

ukudla okulula

• Isithelo esomisiwe esingu-1

Emini

• 1 inhlanzi eyosiwe
• 2 wezipuni elayisi elinamafutha aphansi

ukudla okulula

• Ubisi lwe-Strawberry

kusihlwa

• Isaladi yamakhowe ebhontshisi
• 1 izingcezu ze-wholemeal toast

USUKU OLU-5

Sabah

• I-yogathi engenalutho
• Elma
• 1 ithisipuni uju muesli

Emini

• 1 inyama eyosiwe
• Isaladi yamahhala
• 1 ucezu lwesinkwa se-wholemeal

ukudla okulula

• 1 ucezu lwekhabe

kusihlwa

• Isaladi yenkukhu yenkukhu

USUKU OLU-6

Sabah

• 2 izingcezu ze-wholemeal toast
• I-feta cheese engenamafutha
• utamatisi

ukudla okulula

• Isithelo esomisiwe esingu-1

Emini

• I-omelet yesipinashi
• 1 ucezu lwesinkwa se-wholemeal

ukudla okulula

• Ubisi olunobhanana

kusihlwa

• Isaladi ye-tuna
• 1 ucezu lwesinkwa se-wholemeal

USUKU OLU-7

Sabah

• I-yogathi engenalutho
• 1 kiwi
• 1 ithisipuni uju muesli

ukudla okulula

• Isithelo esomisiwe esingu-1

Emini

• 1 inkukhu eyosiwe
• 2 ucezu lwesinkwa se-wholemeal

kusihlwa

• Utamatisi Isaladi nge Feta Ushizi
• 2 ucezu lwesinkwa se-wholemeal

Ukuzivocavoca kweCellulite

Ngokusho kososayensi, ukuzivocavoca imizuzu engaba ngu-30 kuya ehoreni elingu-1 kungenye yezindlela eziphumelela kakhulu zokususa i-cellulite.

ukukhuphuka izitebhisi

• Izitebhisi zokugibela zishisa ama-calories angu-1 ngomzuzu ongu-10. 
• Iphinde yehlise i-cellulite, ikakhulukazi yemisipha yethanga. 
• Uma uchitha okungenani imizuzu engu-30 ngosuku ukhuphuka izitebhisi, ungaba nomzimba omncane futhi ongenawo i-cellulite.

Ukugijima nokugijima

Ososayensi bathi ukugijima imizuzu engaba ngu-30 ngosuku kungasiza ekuvimbeleni ukukhula kwe-cellulite.

Ukubhukuda

Ukubhukuda kuyindlela eqinisekile yokunciphisa i-cellulite. Ngaphezu kokwandisa ubude bakho, kuyasiza ukushisa amafutha amaningi emzimbeni. Lesi yisizathu esiyinhloko sokuthuthukiswa kwe-cellulite.

Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili kungenye yezindlela eziphumelela kakhulu zokunciphisa i-cellulite. Kunezindlela ezimbili zokwenza izivivinyo ze-cellulite ngebhayisikili. Okokuqala, ungakwazi ukugibela ibhayisikili ngesivinini esiphezulu ngesikhathi esifushane. Okwesibili, ungakhetha ukuvivinya umzimba okuphansi isikhathi eside. Uma uhamba ngebhayisikili, imilenze yakho kufanele isebenze. Ngakho, amafutha emilenzeni yakho azoshiswa.

yenza i-aerobics

Ukwenza i-aerobics kuwumsebenzi obaluleke kakhulu. Ngenxa yokuqeqeshwa kwesisindo, amafutha nama-calories angaphezulu kuyashiswa. Lolu uhlobo lokuzivocavoca olusebenzisa imisipha. Yandisa ukujikeleza kwegazi futhi ivumela imisipha ukuthi iphule i-glucose ukuze ibe namandla. Ososayensi bathi abantu kufanele benze ama-aerobics anamandla cishe imizuzu engama-30 ngosuku ukuze bathole umphumela omkhulu.

Ukuchachamba 

• Okokuqala, hlala ukhululekile. Bese ugoba kancane kancane idolo bese wehlisa umzimba wakho kuze kube yilapho ithanga lakho liqondana nephansi.
• Ngemuva kwalokho, hlala futhi uqinise imisipha yakho yezinqe bese ucindezela njengezinyawo zakho. Kufanele uphinde lo msebenzi izikhathi eziningi.

Lokhu kungenye yezivivinyo eziwusizo kakhulu ze-cellulite.

Buyela emuva 

• Goba phansi futhi ubeke izandla zakho perpendicular phansi. Izingalo zakho zizolingana.
• Letha umzimba wakho uhambisane phansi, usebenzisa izandla namadolo ukuphakamisa umzimba wakho. Bese uphakamisela umlenze wakho wesobunxele emoyeni.
• Donsela idolo lakho esifubeni sakho. 
• Yenza lokhu kunyakaza imizuzu emi-5 ukuya kweyisi-6 uze uzwe umlilo emilenzeni yakho.
• Bese ushintsha imilenze. Ngemva kokushintsha imilenze, yenza okufanayo ngomlenze wesokudla.

Inhloso yalo msebenzi ukushisa i-cellulite emzimbeni, ikakhulukazi endaweni yethanga.  

phakamisa izinqe

• Beka imilenze yakho namadolo kukhaphethi, izinyawo zakho zithinte phansi. Phakamisa kancane iqolo lakho phezulu bese ubamba. Kufanele ucindezele okhalweni lwakho nemilenze ngezingalo zakho.
• Ngemva kwalokho, yehlisa kancane kancane umzimba wakho futhi uqhubeke nokuphakamisa futhi. Ungakwazi futhi ukwandisa izinga lobunzima balo msebenzi we-cellulite ngokuwenza emlenzeni owodwa.
• Ukugcina umlenze owodwa phezulu emoyeni futhi perpendicular kukhaphethi, yenza izenzo ezifanayo ngenhla.

ukuphakamisa unyawo

Ngisho usekhaya, ungenza lesi senzo ngenkathi ubukele i-TV. 

• Lala phansi ubheke umabonakude. Beka isandla sakho sobunxele ngaphansi kwekhanda lakho kanye nesandla sakho sokudla ngaphansi kwezimbambo zakho ukuze usekele umhlabathi.
• Gcina umlenze wakho wesobunxele uqondane nomhlaba. Phakamisa futhi wehlise umlenze wakho wesokudla ngokuhlukana okukhulu ngangokunokwenzeka. Uma ukhathele, phenduka futhi ushintshe imilenze.

Gxuma ugobe

• Beka izinyawo zakho ngobubanzi behlombe ngokuhlukana. Gobisa amadolo akho aqonde futhi phambili kancane, hlala phansi futhi ukhulule amahlombe akho.
• Gcina izandla zakho ezinhlangothini zakho ukuze ukwazi ukuzisebenzisa ukuze uziphakamise njengoba ugxuma.
• Gobisa amadolo akho bese uququda. Qinisekisa ukuthi ugcina amathanga akho ehambisana phansi nokuthi amadolo akho awadluli ezinyaweni zakho.
• Manje nyakazisa izingalo zakho ukuze uphushe umzimba wakho phezulu futhi ugxume uye phezulu futhi uhlale. 
• Futhi, yehla futhi ugobe.
• Yenza amasethi ama-2 wezimpinda eziyi-10.

Ukukhahlela kwethanga kwangaphandle nangaphakathi

• Yima ngemuva kwesihlalo usibambe. Khululeka amahlombe akho.
• Phakamisa umzimba wakho phezu kwezinzwane zakho. Hambisa umlenze wakho wesokudla phambili.
• Gcoba kancane uye kwesokunxele bese uya kwesokudla. Qinisekisa ukuthi uphakamisa umlenze wakho ngakwesokudla.
• Yenza lokhu izikhathi ezingu-10 bese wehlisa umzimba wakho.
• Phinda okufanayo ngomlenze wakho wesokunxele.
• Yenza amasethi ama-2 wezimpinda eziyi-10.

amafulethi anomlenze owodwa

• Yima uqonde. Khululeka amahlombe akho. Beka unyawo lwakho lwesokudla phambili izinzwani zakho zibheke ngaphandle.
• Phakamisa unyawo lwakho lwesokudla ekuphakameni kwamadolo. Gcina izingalo zakho okhalweni lwakho futhi ukhulule amahlombe akho.
• Hambisa umlenze wesokudla bese udweba indilinga.
• Phinda lokhu izikhathi ezingu-10.
• Yenza okufanayo ngomlenze wesobunxele.
• Yenza amasethi ama-2 wezimpinda eziyi-10.

Ungaguqi amadolo akho noma uncike ohlangothini ngenkathi wenza lo msebenzi.

UPlie

• Gcina imilenze yakho iba banzi kancane kunobubanzi be-hip ngokuhlukana. Gcina izinzwane zakho zivulekile kuma-degree angu-45, uhlezi phakathi nendawo, namahlombe akho ekhululekile.
• Kusukela endaweni yokuqala, guqa amadolo akho bese wehlisa umzimba wakho ngaphandle kokuncika phambili noma emuva.
• Njengoba wenza lokhu, sebenzisa izandla zakho ukuze ubuyisele amadolo akho ukuze uzwe ithanga liphenduka.
• Hambisa zombili izandla ezinhlangothini njenge-ballerina futhi kancane kancane ume ngezinyawo izithende zakho zibheke phansi.
• Phinda lokhu izikhathi ezingu-10.
• Yenza amasethi ama-1 wezimpinda eziyi-10.

Ama-Scissor Kicks

• Lala ufulathele kumata. Gcina izandla zakho ziqondile, izintende ngaphansi kwezinqulu zakho nezinzwane zibheke phambili.
• Phakamisa yomibili imilenze phansi nge-engeli engama-degree angu-45.
• Manje hambisa umlenze wakho wesokudla phezulu kanye nowesobunxele phansi.
• Zibuyise futhi kulokhu hambisa umlenze wakho wesokunxele phezulu kanye nowesokudla phansi. Uma ukwenza lokhu ngokushesha, kubukeka njengesikele.
• Yenza lokhu izikhathi ezingu-15.
• Yenza amasethi ama-2 wezimpinda eziyi-15.

Khahlela Eceleni

• Lala ngohlangothi lwakho lwesokudla kumata. Beka ikhanda lakho esandleni sokudla, ubambe isandla sakho sobunxele phambi kwakho, bese ubeka intende yesandla sakho sobunxele phansi ukuze usekele umzimba wakho. 
• Umzimba wakho kufanele uqondaniswe ukusuka ekhanda kuye emsileni. Hambisa yomibili imilenze ngaphandle ukuze umzimba wakho ophansi wakhe i-engeli engama-degree angu-45 nomzimba wakho ongenhla.
• Phakamisa umlenze wakho wesokunxele uye okhalweni lwakho.
• Manje, ngaphandle kokunyakazisa umzimba wakho ongaphezulu nomlenze wesokudla, khahlela umlenze wakho wesobunxele uye phambili bese uhogela umoya.
• Phusha umlenze wakho wesokunxele emuva bese ukhipha umoya. Phakamisa umzimba wakho ongaphezulu njengoba ukhahlela emuva. Umzimba wakho kufanele usekelwe indololwane yakho yesokudla.
• Yenza lokhu izikhathi ezingu-10. Kwenze kwesokunxele futhi.
• Yenza amasethi ama-2 wezimpinda eziyi-10.

I-Flamingo

• Yima uqonde imilenze yakho ihlukaniseke ububanzi behlombe. Bamba i-dumbbell engu-2-pounds esandleni sakho sokudla bese ubeka isandla sakho sobunxele okhalweni lwakho.
• Thatha unyawo lwakho lwesobunxele ngemuva kwakho.
• Phakamisa umlenze wakho wesobunxele uye okhalweni lwakho. Gcina lo mlenze uqondile futhi ugobe kancane idolo lakho langakwesokudla.
• Ngesikhathi esifanayo, letha ingalo yakho yesokudla phambili intende ibheke ophahleni.
• Bamba lesi simo isekhondi bese ugoba isandla sakho sokudla.
• Manje yehlisa umlenze wakho wesokunxele isekhondi bese ukuphinda lokhu.
• Yenza lokhu ngomlenze wesokudla futhi.
• Yenza amasethi ama-2 wezimpinda eziyi-12.

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