Edza Izvi: 9 Matipi uye Matipi Ekubvisa Garo Cellulite

Zvemukati

• Zvaunogona kuita
• 1. Simuka kumusoro
• 2. Pop squat
• 3. Kubwinya kwebhiriji
• 4. Jump mapapu
• 5. Kufamba lunge
• 6. Dumbbell squat kufa
• Kudya
• Kuisa mvura
• Kutenderera
• Zvimwe zvinhu zvekufunga nezvazvo
• Chinokosha
• 3 Inofambisa Kusimbisa Kubwinya

Zvaunogona kuita

Chii chakafanana naKim Kardashian, Jessica Alba, Cindy Crawford naSandra Bullock?

Iwo ese akanaka celebs, uye ivo vese vane cellulite. Hongu, ichokwadi!

Muchokwadi, imwe data inoratidza kuti kune vese vakadzi vakuru vane cellulite kumwe kunhu pamiviri yavo.

Kunyangwe zvisingaite kubvisa cellulite zvachose, pane zvinhu zvaunogona kuita kudzikisa kutaridzika kwayo.

Simba rekudzidzisa - kunyanya kana rikabatanidzwa nekudya uye cardio - rinogona kudzora mafuta emuviri uye kuveza mhasuru, zvichibatsira kudzima mamwe eayo mabute dimples.

Wagadzirira kutanga? Zvese zvaunoda maminetsi makumi maviri kuyedza iyi cellulite-busting maitiro.

1. Simuka kumusoro

Kufamba kunoshanda kunovavarira kubwinya kwako. Kana uremu hwemuviri hwako chete husiri kunetsa zvakakwana, bata dumbbell yechiedza paruoko rumwe nerumwe.

Kuti ufambe:

1. Mira nebhenji-rakakwirira bhenji, nhanho, kana chigaro chinenge tsoka imwe pamberi pako.
2. Kwira kumusoro pabhenji nerutsoka rwako rwerudyi, uchisimudzira chitsitsinho chako uye uchityaira ibvi rako rekuruboshwe kumusoro.
3. Deredza gumbo rako rekuruboshwe kumashure, uchidzokera kumashure kubva pabhenji.
4. Kana tsoka yako yekuruboshwe yasvika pasi, pushira kumusoro kumusoro kuburikidza nechitsitsinho chako chekurudyi zvakare, uchityaira iro rakasiya ibvi richidzokera kumusoro kudenga.
5. Dzokorora gumi kusvika gumi nemaviri reps kurudyi gumbo, wobva washandira kuruboshwe. Zadza 3 seti.

2. Pop squat

Iyi plyometric yekufambisa ichaita kuti moyo wako uratidze kumusoro - kupisa macalorie - uye kunanga yako yepasi muviri panguva imwe chete.

Edza kumhara zvinyoro-nyoro pazvigunwe zvako zvekudzivirira kutenderedza majoini ako - uye neaya anotyisa mashini maburi!

Kuti ufambe:

1. Mira munzvimbo yakafara squat. Zvigunwe zvako zvinofanirwa kunongedzerwa kunze uye mabvi akakotama zvishoma.
2. Chengetedza maoko ako akakotamiswa pamberi pako, nemaoko pamwechete pachipfuva, kana zorora maoko ako muhudyu mako.
3. Squat pasi. Kana zvidya zvako zvikaenderana nepasi, zvimhanyise mukusvetuka, uchiunza tsoka dzako pamwechete.
4. Iva nechokwadi chekuti iwe unomhara pazvigunwe zvako, tsoka pamwe chete.
5. Svetukira munzvimbo yako yakakura yekutanga, donhedza pasi mu squat, uye dzokorora.
6. Pedzisa kanokwana gumi reps kwemaseti matatu.

3. Kubwinya kwebhiriji

Kubwinya mabhiriji kunosimbisa yako glute uye musuru tsandanyama. Kana iwe uchida rimwe dambudziko, nyatsoisa huremu-huremu dumbbell pane yako chiuno kuwedzera kuramba.

Kuti ufambe:

1. Rara pasi nemusana wakatwasuka, tsoka dzakatsetseka pasi, uye mabvi akakotama pa45-degree angle. Maoko ako anofanira kuzorora pamwe nemativi ako nemichindwe yakatarisana pasi.
2. Sezvo iwe uchifema, pusha nepakati pezvitsitsinho zvako uye simudza chiuno chako kubva pasi nekusvina yako glutes uye hamstrings. Muviri wako, uchizorora pamusoro wako wepamusoro musana
3. uye mapfudzi, anofanirwa kuumba tambo yakatwasuka kudzika kumabvi.
4. Imbomira masekondi 1 kusvika ku2 pachiteshi - uine chokwadi chekusvina yako glutes - uye dzokera kunzvimbo yekutanga.
5. Pedzisa gumi kusvika gumi neshanu reps kwema3 seti.

4. Jump mapapu

Imwe plyo inodiwa, kusvetuka mapapu kunobatsira kusimudzira kurasikirwa kwemafuta uye kutsungirira kwemhasuru mumuviri wako wepasi.

Kuti ufambe:

1. Mira nemakumbo ako pamwechete uye maoko ako pasi kumativi ako.
2. Svetukira mune yakasarudzika nzvimbo, uchitungamira negumbo rako rerudyi.
3. Imbomira kwechipiri chechipiri uye svetuka kumusoro zvakare, uchichinja makumbo, kuti iwe usvetuke uchitungamira negumbo rako rekuruboshwe.
4. Pedzisa zvakawanda sezvaunogona mumasekondi makumi matatu. Zorora kweminiti imwe uye dzokorora zvakare.

5. Kufamba lunge

kuburikidza neGfycat

Mapapu ekufamba anovandudza yako glutes, quads, uye hamstrings, pamwe nekutsigira yakawedzera huwandu hwekufamba uye hudyu kufamba.

Kuti ufambe:

1. Mira nemakumbo ako pamwechete uye maoko ako pasi kumativi ako.
2. Enda kumberi uye sunga negumbo rako rerudyi. Pusha nepakati chitsitsinho chako chekurudyi uye wedzera makumbo ako kumashure.
3. Pasina kumira, svetukira kumberi negumbo rako rekuruboshwe, uchisunda kuburikidza nechitsitsinho chako chekuruboshwe uye nekutambanudza makumbo ako kumashure kuti utange.
4. Dzokorora makumi maviri ezere reps kwemaseti matatu.

6. Dumbbell squat kufa

kuburikidza neGfycat

Kana iwe uchibatanidza mbiri dzinozivikanwa dzemakumbo- uye zvakapambwa-kuvaka kufamba - iyo squat uye iyo yakafa - kuita imwe, iwe une cellulite-kurwisa imwe-maviri chibhakera. Kutanga ne10-paundi dumbbells uye wedzera huremu pazvinenge zvichidikanwa.

Kuti ufambe:

1. Mira netsoka dzako padyo padyo pane yepafudzi-hupamhi chinhambwe. Bata dumbbell yechiedza mune yega ruoko.
2. Kuchengeta chipfuva chako kumusoro, squat pasi kusvikira mahudyu ako akafanana neepasi.
3. Uyai nemabhero ekumusoro anotenderedza pamberi pekupenya kwako uye utange kuwedzera makumbo ako mukufamba kwekufa.
4. Mushure mekudzoka kuzomira, tora zvidhoma zvidzokere kumativi ako uye squat pasi zvakare. Pedzisa 3 seti e10 reps.

Kudya

Zvinosuruvarisa, hapana chero kongiri yekutsvagisa inoratidza kuti kudya kana kusadya chero chakasarudzika chikafu kuchabvisa cellulite kana kudzikisa kutaridzika kwayo.

Pane humbowo, zvisinei, kuti huremu hwese hwekurema hunogona kudzikisa kutaridzika kwecellulite. Kudya kudya kwakaringana nezvikamu zvakakodzera zvezvibereko, maveji, zviyo zvese, mapuroteni akaonda, uye mafuta ane hutano zvinogona kubatsira kuti uende munzira kwayo.

Kuisa mvura

Kunyangwe kunwa kwemvura kusingaite kwakanangana ne cellulite, zvinogona kubatsira kudzivirira kuwedzera uremu. Kurema huremu kunowanzo sangana ne cellulite kuumbwa.

Kugara hydrated zvakare zvinobatsira mukuparadza marara. Kubuda kunze kwehupfu kunogona kubatsira ganda kuti riwedzere kuwedzera.

Kana iwe usati watova, vavarira ku chug angangoita makumi matanhatu emvura emvura pazuva.

Kutenderera

Vamwe vanotenda kuti cellulite inoitika kazhinji munzvimbo dzine kutenderera kwakashata.

Mishonga inosimudzira kuyerera kweropa - senge laser kurapwa uye kukwiza muviri - inowanzo shandiswa mutariro yekuita kuti cellulite isanyanye kuoneka.

Kunyangwe mhedzisiro yakanaka yakataurwa, kwakawanda kutsvagurudza kunodiwa kuti uongorore kushanda kwavo kwese

Izvozvowo zvinoenda kumishonga yekumba senge kuomesa brashe uye kuputira furo.

Kuomesa kwakasviba kwakanakira kubviswa kweganda, kuwedzera kuyerera kweropa, nekusimudzira lymph kuyerera uye kubuda, asi hapana humbowo hwekuti inoderedza cellulite.

Ikoko zvakare hakuna humwe humbowo hunoratidza kuti kupomba furo - chishandiso chikuru chekugadzirisa mhasuru uye inosunga matishu akasimba - inobvisa cellulite.

Zvimwe zvinhu zvekufunga nezvazvo

Funga zvekuita mashoma kusvetuka jacks, kufamba munzvimbo, kana kusvetuka kwemaminetsi mashanu kusvika gumi kuti tsandanyama dzako dzidziirwe.

Kana iwe uine iyo nguva, pedza maitiro ako nekumwe kupenya kwekupupa furo kana kutambanudza. Tarisa uone chiitiko ichi kune mamwe mazano.

Chinokosha

Kana iwe ukapedza chiitiko ichi kaviri pasvondo - pamwe nekudya kudya kwakaringana uye kunwa mvura yakakwana - unofanira kutanga kuona mhedzisiro mumwedzi mishoma.

3 Inofambisa Kusimbisa Kubwinya

Nicole Davis munyori weBoston-based, ACE-akasimbiswa wega mudzidzisi, uye anofarira hutano uyo anoshanda kubatsira vakadzi kurarama akasimba, hutano, hupenyu hunofara. Yake huzivi ndeyekugamuchira makwikwi ako uye ugadzire kukodzera kwako - chero izvo zvingave zviri! Akaverengerwa mumagazini yeOxygen "Ramangwana reKusimba" mune yaJune 2016 nyaya. Mutevere pairi Instagram.