Sengoli: Eric Farmer
Letsatsi La Creation: 6 La March 2021
Ntlafatsa Letsatsi: 1 Phupu 2024
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Full Body Yoga for Strength & Flexibility | 40 Minute At Home Mobility Routine
Video: Full Body Yoga for Strength & Flexibility | 40 Minute At Home Mobility Routine

Litaba

Ua ipotsa hore na u ka tlosa cellulite joang? Lekola tharollo ea boikoetliso ba cellulite ho Sebopeho kajeno.

Li-dimples li ka ba ntle -- empa eseng ha li hlaha ka lethekeng, lethekeng le liropeng.Haeba u hlasetsoe ke letlalo le sa lekanang 'meleng oa hau o ka tlase (kapa kae kapa kae), leka feela lenaneo lena la mohlolo bakeng sa' mele o boreleli, o tiileng le o betere.

Morero o ipapisitse le lilemo tsa lipatlisiso tse etsang motheo oa buka e ncha No More Cellulite (Perigee, 2003) ke matla guru Wayne Westcott, Ph.D., le Rita LaRosa Loud oa South Shore YMCA e Quincy, Mass.

Ho ipapisitsoe le lenaneo la Westcott, re beha lithuto tse 18 ka boikoetliso ba metsotso e 40 ba cardio le boikoetliso ba dumbbell, matsatsi a mararo ka beke bakeng sa libeke tse robeli. Liphetho tsa rona Sebopeho ho ithuta le thuto ea No More Cellulite e kopaneng li ne li hlolla haholo; basali ba ile ba tšolla ka karolelano ea lik'hilograma tse 3.3 tsa mafura, ba fumana karolelano ea lik'hilograma tse 2 tsa mesifa 'me ba fokotsa cellulite ea bona ka mokhoa o hlakileng - ntle le ho ja lijo. (Ba neng ba boetse ba latela lijo tse nang le phepo e nepahetseng ba ile ba lahleheloa ke mafura a mangata ka makhetlo a mararo le lik'hilograma tse 6 ho feta sehlopha sa boikoetliso feela).


"Cellulite ke bothata ba likarolo tse peli -- mesifa e nyane haholo le mafura a mangata," ho bolela Westcott le Loud. "Lenaneo lena le fana ka tharollo ea likarolo tse peli - mesifa e mengata le mafura a fokolang."

Joale ke nako ea hau. Etsa mekhoa ena ea ho ikoetlisa libekeng tse robeli tse tlang (eketsa tšusumetso le phepo e nepahetseng bakeng sa liphetho tse ntle le ho feta) mme li-dimples feela tseo u tla li bapala li tla ba sefahlehong sa hau.

Haeba u batla ho tseba haholoanyane ka hore na u ka felisa cellulite joang, latela feela litloaelo tsa ho ikoetlisa, ho kenyelletsa le boikoetliso ba cardio bo hlalositsoeng ka mor'a moo.

Ts'ebetso ena e ikhethang ea ho ikoetlisa e kenyelletsa ho ikoetlisa ka pelo le merero ea boikoetliso ea cellulite e tla etsa hore 'mele oa hau o be boreleli ka nako eohle.

LEANO

Mekhoa ea ho ikoetlisa

Matsatsi a mararo ka beke, etsa boithapollo ba 'mele ba metsotso e 20 ba khetho ea hau (bona litlhahiso ka ho le letona), e lateloe ke metsotso e 20 ea dumbbell kapa boikoetliso ba matla bo thehiloeng mochini maqepheng a 148-151. Nka phomolo ea letsatsi pakeng tsa boikoetliso bo bong le bo bong ba metsotso e 40.

Ho futhumatsa / Ho phomola bakeng sa Boikoetliso ba Cellulite

Ho iphuthumatsa ho hahoa qalong ea thuto ka 'ngoe. Kamora ho qeta ho ikoetlisa le ho ikoetlisa ka matla, o ka otlolla lihlopha tsohle tsa hau tse kholo tsa mesifa, o ts'oereng letsoho le leng le le leng ho fihlela tsitsipano e bobebe metsotsoana e 30 ntle le ho hlasela.


Matla, Seta le Litaelo tsa Rep bakeng sa Mekhoa ea Boikoetliso

Etsa mehato eohle e 8 ka tatellano e thathamisitsoeng. Bakeng sa motsamao o mong le o mong oa dumbbell, etsa li-1-2 tsa li-10-15 reps, o phomole metsotsoana e 60 lipakeng tsa boikoetliso (haeba o etsa sete e le 'ngoe feela) kapa lipakeng tsa sete ka seng. Ha u phomola, otlolla mesifa eo u sa tsoa e sebetsa, u e ts'oarelle e ngoe le e ngoe metsotsoana e 15-20.

Haeba u khetha ho etsa khetho e thehiloeng mochining e 'ngoe le e' ngoe, etsa sete e le 'ngoe ea 12-15 reps, u otlolla lipakeng tsa boikoetliso joalo ka ha u laetsoe bakeng sa metsamao ea dumbbell.

Litaelo tsa Boima ba 'mele

Kamehla sebelisa boima bo boholo kamoo u ka khonang kahoo ho pheta-pheta ha 1-2 ho thata, empa foromo ha e sitisoe. Eketsa boima ba hau ka liperesente tsa 10 nako le nako ha li-reps tse 15 li ba bonolo ho li phethela. Sheba litlhaloso bakeng sa likhothaletso tse khethehileng tsa boima ba 'mele.

U itokiselitse ho ikoetlisa ka katleho ea cardio?

Fumana lintlha tsa bohlokoa mabapi le mekhoa ea ho ikoetlisa ea cardio e lelekang cellulite hantle!

Tataiso ea Cardio Workout

Qala lenaneo le leng le le leng la boikoetliso ba 'mele ka metsotso e 20 ea cardio, u khetha ho e' ngoe ea boikoetliso bo latelang. Leka ho fapana mesebetsi ea hau, hammoho le matla a hau, khafetsa ho thibela lithaba le ho boloka lintho li le monate. Mohlala, kenyelletsa ho ikoetlisa ka nako ea 1-2 (bona mehlala e ka tlase) ka beke (empa e seng tse fetang 2). Mohlomong u ka tsamaea kapa ua matha ka Mantaha, ua etsa li-aerobics tsa mohato ka Laboraro 'me u leke lenaneo la leralleng holim'a mokoetlisi oa elliptical ka Labohlano.


Ho futhumala/ Ho phola bakeng sa Boikoetliso ba Cellulite

Etsa bonnete ba hore u qala butle metsotso e 3-5 pele u eketsa matla, 'me kamehla u fokotse matla a hau metsotso e 2-3 pele u etsa ts'ebetso ea matla.

Khetho ea 1 ea Cardio Workout: Khetha mochini oa hau

Boemo bo tsitsitseng Lenaneo la mochine ofe kapa ofe oa cardio (joaloka treadmill, stair climber kapa elliptical trainer) ho ea ka letsoho, 'me ka mor'a ho futhumala ha nakoana, sebetsa ka matla a itekanetseng (o lokela ho bua ka lipolelo tse khutšoanyane ha u ntse u ikoetlisa) ho fihlela u qetile. Metsotso e 20 kaofela.

Karohano U ka khetha boemo ba leralleng ho o fe kapa o fe oa mechini e kaholimo bakeng sa ho chesoa ha k'halori hanyane hanyane.

Kakaretso ea metsotso e 20 ea ho chesa khalori: 100–180*

Khetho ea 2 ea ho ikoetlisa ea Cardio: E nts'etse kantle

Boemo bo tsitsitseng Lace lieta tsa hau 'me u otle tseleng ea maoto metsotso e 20 ea ho tsamaea ka mokhoa o itekanetseng kapa ho matha (o lokela ho bua ka lipolelo tse khutšoane ha u ntse u ikoetlisa). U se ke ua lebala ho qala ka metsotso e seng mekae ka lebelo le bonolo.

Karohano U ka sebelisa metsotso e 1-2 ea ho matha (kapa ho tsamaea ka lebelo) ka metsotso e 3-4 ea ho tsamaea ka potlako ho chesa khalori e phahameng hanyane.

Ho chesoa ha khalori ea metsotso e 20: 106-140

Khetho ea 3 ea Cardio Workout: Fumana sehlopha

Haeba u khetha ho ikoetlisa le ba bang kapa u rata ho ba le thupelo e eketsehileng, leba sehlopheng, joalo ka li- aerobics tse hi- kapa tse nang le tšusumetso e tlase, mohato, kickboxing kapa Spinning. Haeba u lakatsa ho ikoetlisa u le hae, leka video ea boikoetliso. Le ha "The Cellulite Solution Workout" e hloka feela hore o etse metsotso e 20 ea pelo, o tla bona liphetho tse potlakileng le ho feta haeba o ka nka nako e teletsana.

Bala ho ea pele Sebopeho bakeng sa mekhoa eohle ea hau ea ho bolaea e bolaeang!

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