Naluphi na ukutya okulungileyo ongazihambelani nayo, umzobo wakho awuyi kuba mncinci kwaye ulungele kuphela ngenxa yokunciphisa i-caloric. Ngoko ke, ukuba ufuna umzimba wakho ube mnandi, kufuneka uzinike ixesha lokuzivocavoca umzimba. Umzekelo, unokwenza i-gymnastics ekhaya ukulahleka kwesisindo. Izinto ezinjalo zenyama zenza igalelo elongezelelweyo leekhalori, elinempembelelo enkulu ekulahlekeni kwesisindo.
Inkomfa yokuzivocavoca ekhaya
Lo msebenzi kukunciphisa intsimbi kunye namathanga akho: faka iinyawo zakho ububanzi begxala ngaphandle, zibeke iingalo zakho ezinqeni zakho, cinezela iinyawo zakho emhlabathini, zimele phantsi, kwaye ngexesha lesikhala uzama ukuxhomekeka phambili, ukuphefumula kufanele kube lula kwaye kungabonakali. Yenza i-25-30 yokuhlala-phantsi njengezantsi. Inani leesikwere kufuneka linyuswe ngokuthe ngcembe. Lo mzekelo unceda ukususa ukuqokelela kwamafutha amaninzi ukusuka emathangeni nasematyeni.
Umsebenzi olandelayo - ukuhlaselwa emlenzeni omnye. Thatha inyathelo elide, ugcine izandla zakho ezinqeni. Kuphefumlweni, wehlisa idolo lomlenze onyaweni ngokuphantsi kunokwenzeka, uze uhambe ngokukhawuleza kwindawo yokuqala uze uphume. I-Strand yakho imilenze, ngamnye kufuneka uhlasele ama-30. Ngeveki nganye yentsuku yokuqeshwa yandisa umthwalo. Ndiyabulela kulo msebenzi, iinqumlo ziya kuba zi-elastic and thin.
Umsebenzi olandelayo kwisifuba. Kuye udinga i-dumbbells, kunye nebhentshi okanye izitulo ezintathu, zibekwe ecaleni. Hlala phantsi ebhentshini, thabatha i-dumbbells ezandleni zakho uphakamise phezu kwentloko yakho. Ukuphefumula ngangokunokwenzeka ukuze uphakamise izandla zakho emacaleni, ubuye ubuye izandla zakho uphinde uphume. Ukuzivocavoca ukuphindaphinda amaxesha angama-12. Ungakulibali ukuba nganye iveki ininzi yezidumba kunye nomthwalo kufuneka zinyuswe. Ukuzivocavoca kunceda ukwenza amabele aphuculwe kwaye anxibe. Emva koko sithatha indawo elele ebhentshini, sithatha isandla esinye isilumkiso, sikhuphe ngasentla kwesifuba size sithathe izandla zethu emva kwentloko, size sibuyele kwindawo yokuqala. Ukuphefumula kugcinwa ngokulula, kungavumeli ukuphuma. Phinda ubuncinane amaxesha angama-15. Lo mzekelo unceda ukwenza amabele aphezulu kwaye aqokelele.
Isinyathelo esilandelayo kukuba usebenze esinqeni. Sithatha intsimbi emitha ezintlanu ezandleni zethu, siyifaka kumahlombe ethu kwaye siyibambe ngaseziphelweni, sithembe phambili, sitshintshe i-torso ngakwesobunxele nakwesokudla. I-trunk kufuneka iguqulwe kwindawo yokuma, nayo yonke amandla ayo. Kubalulekile ukwenza okungenani ukuthambekela kwama-25 kwindlela enye, ngokunyusa ukwandisa umthwalo. Ukuzivocavoca kunceda ukwenza ulontsho lube luncinci, kwaye kwinqanaba elithile linciphisa isisindo.
Ingingqi yenkxalabo yinkxalabo yisisu. Ngokuqhelekileyo ngenxa yakhe awukwazi ukugqoka ingubo eqinile okanye i-T-shirt emfutshane. Ukuzisa isisu ngesalathisi, yenza oku kulandelayo: sebenzisa indawo ehleli ngasemva kwakho, ukuze ukwazi ukuthatha into enzima. Sithatha izandla kule nto, siwaguqa ngamadolo kunye nomoya othungayo esiwaphethe phezu kweentloko zethu, siwaphungula nge-inhalation. Phinda kathathu. Emva koko, sihlala phantsi ukwenzela ukuba ukwazi ukubamba iinyawo zakho into enzima, ukuguqa ngamadolo akho emadolweni, ufake izandla zakho nentloko kwisifuba sakho uze uqalise ukwenza iziphakamiso ze-trunk. Usebenzo luphindaphindiwe ngamaxesha angama-20-40. Oku kuya kukunceda ukulahla amafutha amaninzi kunye nokukhupha kwisisu sakho kwaye uhlakulele umshicileli omhle. Emva kweentsuku ezili-14, unako ukuphindaphinda umthwalo.
Ukuze uphumelele ngakumbi kwezi zifundo ezingentla, kufuneka uhambise ngaphezulu ukuze ufumane umlinganiselo ngokulandelelana, uhambo olude kakhulu lufanelekile - luyomeleza kwaye luxhanye imilenze yakho. Ekudleni kufuneka kube njengancinci njengoko kunokwenzeka ukuba umgubo kunye nocoko, ubuncinane kanye ngeveki kufanelekile ukukhulula iintsuku. Kunconywa ukuthatha amavithamini, kunye nemifuno neziqhamo. Ukutya isidlo kufuneka kwenziwe lula njengoko kunokwenzeka, ukwenzela ukuba ungadlulangali ngesisu ebusuku. Emva kokwenza ukuzivocavoca, kuya kuba luncedo ukuthatha isilwanyana esahlukileyo - siqinisa isikhumba kwaye sinceda ukuzigcina u-toned. Amagumbi afana ne-gymnastics akufanele aphazamiseke, ubuncinane ubuncinane bokusebenza-iiveki ezisixhenxe. Unceda kakhulu umsebenzi wasekuseni, encinci, malunga nemizuzu eyi-10-15 - iya kuqinisa umphumo wokuzilolonga. Ingabandakanya ukusebenza kwindawo, izikwere, ukuzilolonga kwi-press. Khumbula ukuba impumelelo yakho incike kuphela kuwe!