Iinqununu ezi-5 eziphezulu kunye nokuzivocavoca: indlela yokulahleka isisindo kwipapa

Iip pop kunye "neendlebe" ezinqeni ziyiphumo lokuphila, kunye nesahlulo esikhulu sobuvila. Kodwa kuza ixesha apho nayiphi na intombazana ecinga malunga nokulungiswa komfanekiso, amafosholo eninzi ngolwazi kwaye uqala ukuqeqesha, kunye nokulahleka kwesisindo esilinde ixesha elide emilenzeni kwaye upapa akaze afike. Iyintoni ingxaki? Inyaniso yokuba ezininzi iingcamango ezivela kwi-intanethi ayinalutho. Ngako oko, senze i-complex complex, indlela yokuphucula ngokukhawuleza kwindoda ekhaya, elifanelekileyo kumfazi ngamnye kwaye ivelise iziphumo ezintle. Funda, sebenze emzimbeni kwaye ulahlekelwe iisentimitha ezi-2 ngokuvakala ngeveki!

Musa ukukholelwa inkolelo yokuba unokwehlisa isisindo kuphela kwipapa

Uye wahlala udibanisa ukusetyenziswa kunye nokutya ukuze ususe amanqatha kuphela kwimivumbo okanye emathangeni - UNGAKHULU! Umzimba awukwazi ukulahlekelwa isisindo kuphela kwindawo enye, kodwa ukuqinisa imisipha kwindawo yengxaki yinyani. Iingxelo: "Ewe, ewe, ndilahlekelwe ngu-5 cm ngenyanga kwipapa, nditya i-tablespoon yobusi kwaye ndiphakamisa iinyawo zam ngeentsuku eziliqela ngosuku," ngokuqinisekileyo buxoki. Amantombazana, ningakholelwa kwiindlela zokumangalisa. Ukunciphisa umzimba, kufuneka usebenze kanzima, ngoko ungaba uvila!

Ungadli i-sweet and fatty

Ewe, le mithetho ecasulayo ifumaneka kuzo zonke izidlo. Nangona kunjalo, ukungaboni okulula, iisentimitha kwi-ljashechkah kunye ne-pussy iya kwanda kwi-geometrical progression. Ndikholelwe, kukho amawaka angenayo ikhalori (kwaye endiyithande kakhulu) yummies eya kuthatha indawo yeebhaki, ama-donuts kunye nama-muffins. Ukutya okunempilo yinto ebalulekileyo yeso sibalo. Kutheni, iimpazamo rhoqo kunye neengcebiso malunga nokutya okufanelekileyo okufundwe apha .

Ungaqala njani, qhubeka kwaye ungabi nciphisa umzimba

Isishukumisi esishukumisayo sisishukumiseleko kunye nombono kunye nomona onobubele kumanani amancinci. Kodwa unama-10, 20, 30 ama-pounds angaphezulu, ulahlekelwa isisindo ezinqeni kwaye upapa ubonakala ngathi akunakwenzeka. I-fatty ayikho isigwebo, ilahlekelwa yi-120 ukuya kwi-50 kg. Kwaye ngoku malunga nokukhuthaza ...

1. Khumbula, wayesebenzisa isambatho / i-blouse / jeans 2-5 ezincinci ubuncinci? Thenga into efana nesayizi esincinane, kwaye ngokukhethekileyo isibini, kwaye uzama ukunciphisa umzimba. Ugqoke iimpahla kwindawo evelele ukuze ube yisikhumbuzo: "Musa ukuvula isiqandisiso - unamafutha, yenza izinto ezininzi kwaye ugijime ngokusa, mhlawumbi uya kuba ngatyebile." Musa ukukhwaza, uthathe ingubo ebiza kakhulu. Uya kufumana impembelelo efanayo xa uthengela ukubhalisa kwi-gym. Njengoko, imali esetshenzisiweyo, kufuneka uhambe.
2. Phrinta imifanekiso emininzi kunye namantombazana e-phiton kunye nemizekelo "ngaphambi nangemva". Vala izindonga zegumbi ukuba ungalokothi ulibale injongo.
3. Zibuze umbuzo, kutheni ndilahlekelwa ngumzimba? Impendulo yinjongo yobalulekileyo. Yiya kwindawo oyifunayo, uwele umnqamlezo "ungakholelwa kuwe." Ndikholelwe, indlela edibeneyo yokujolisa injongo iya kunika iziphumo kwiveki.

Buyela kwixesha elidlulileyo, okanye Kutheni ndibe ngatyebile?

Akukho ukuzalwa kwabantu abangaphezu kokukhululeka, ukungabikho kwezinto eziphilayo eziyinkimbinkimbi, i-hormonal ne-metabolic disorders, kodwa oku akunjalo. Khumbula ixesha owawunomzimba omncinci, lo mfanekiso ufanelwe ngokupheleleyo. Kwenzekani ngoko? Ziziphi izinto ezenza ukuba uzuze umzimba? Fumana kwingcambu yengxaki uze uqale usebenze ngokulandelana.

Kukho abazali abondla umntwana ekufeni. Ukuba waba yintlanzi yalolu thando waza waya esikolweni unamafutha, uye kumama / ugogo / ubaba uze ufumane iinkcukacha.

Ukukhawuleza ukuthatha isisindo kumapapa - ukuqeqeshwa okusebenzayo kuphela!

Ukuzivocavoca ezintlanu eziya kwenza imilenze yakho kunye namathambo akho atshise kwixinzelelo! Ukudweba kwemisipha yeesetyhini, i-tightened butt, iyanciphisa umthamo wemivimbo - iziphumo emva koqeqesho lwesithathu. I-80% yokuzivocavoca - ngokukhawuleza, ukusetyenziswa kwamandla. Lungiselela ibhotile yamanzi ngelamula kunye nethawula ukuze usule umqubu.

Wena ungumzekisi womzimba wakho, yenza inani elichanekileyo lamaxesha kunye nokuphindaphinda ukufumana utshintsho lwirekhodi ngexesha elifutshane.

Ukufudumala

Ngaphambi kokuba usebenze nantoni na, fudumala imisipha, yenza ukufudumala kuwo wonke umzimba. Ngaphandle koko, uza kutyhalwa kwemizila, iintambo kunye namalungu.

Ukuzivocavoca inombolo 1. Lunge ngo kugxuma

Amaxesha angama-20

Yamkela isikhundla esiphezulu se-lunge. Umlenze oxhasa uxhomekeke emadolweni ama-90 degrees, unyawo lumile phantsi. Ingemuva kwakhona yenza i-angle yee-90 degrees, kodwa ngokugxininisa kwizwane. Umqolo uqonde, iingalo zigobile. Sitshintsha isikhundla semilenze ngokugxuma, ubuyele kwindawo yokuqala (apha ekubhekiselwe kuyo njengendawo yokuqala).

Musa ukuhlawula kwaye ubuyele kwindawo yokuqala ukuya ekupheleni, ukuze imilenze iphinde ifake 90 C. Ukuphucula umphumo, yongeza i-squat ejulile.

Ukuzivocavoca inombolo 2. Ukuxhamla Plie

ngokulinganisa - amaxesha angama-15, ngaphandle kokulinganisa - amaxesha angama-20

Isikhundla sokuqala: imilenze ibanzi kunamahlombe, iisokisi zibheke kumacala, izandla kunye nezidumbulu zijonga phantsi. Thina sinyamezela, sigcina umgca wecala ngokugqithisileyo emlanjeni, umzimba ugxilwe phambili, izandla zinciphisa. Xa usukuma, gxotha umzimba ngezithende, kodwa ungayiqhekezi emhlabathini.

Njengoko inzuzo yesisindo, iindundum, iibhegi neencwadi, iibhotile ngamanzi ziya kwenza. Ubunzima bokuqala kwabaqalayo - 1-1.5 kg esandleni ngasinye.

Ukuzivocavoca inombolo 3. Ukuphakamisa umlenze kwicala

kunye ne-dumbbell - amaxesha angama-20, ngaphandle kwama-25 amaxesha

Isikhundla sokuqala: yimani kuzo zonke ezine, gcina umqolo wakho ngqo, imilenze kwinqanaba lama-90 degrees. Cwina i-dumbbell ngokuqinisekileyo phantsi kweedolo kwaye uphakamise umlenze kwicala ukuya kufana nomgangatho. Xa usihla, idolo alikuthinteli phantsi. Isisindo sokusebenza sabaqalayo si-1-1.5 kg.

Amabhodlela ngamanzi ahlala phantsi phantsi kweedolo. Ukuzivocavoca kusebenza kakuhle kumagqabi. Zivaka zonke iimisipha.

Ukuzivocavoca 4. Leap kwi-squat.

Amaxesha angama-15

Isikhundla sokuqala: imilenze ibanzi ngokubanzi kunamahlombe, izandla zihamba kunye nesiqu. Ephantsi, ke gxuma kwindawo yokuqala. Gcina umqolo wakho ngqo, ungaguquli kumqolo osezantsi. Nceda izandla zakho zixume. Umhlaba kwiisokisi.

Ukuzivocavoca kwiqela le-cardio. Umlilo ocolileyo.

Ukuzivocavoca inombolo 5. Makhi unyawo kwicala kwi-squat

20-25 amaxesha ngomlenze

Isikhundla sokuqala: i-squat ebuthakathaka, izandla zifakwe ezinqabeni phambi kwesifuba, imilenze ibanzi kunamahlombe, buyela ngqo. Yenza i-squat enzulu, uze ukhuphuke uze uphendule kwicala. Buyela kwi-i.p. kwaye uphinda ngokufanayo kumlenze wesibili.

Imisongo ingatshintshwa okanye yenziwe ngokukhawuleza ngamaxesha angama-20-25 ngomlenze owodwa.

Iingcebiso eziyinkimbinkimbi

Emva kokuxakeka izihlunu zakho upapa uya kutshisa, aphumele kwaye angasebenzi nhlobo. Ukunciphisa intlungu ngosuku olulandelayo, qi niseka ukuba wenze isilula emva kokuzivocavoca okanye i-hitch emzimbeni wonke.

Qiniseka ukuba uhlala phakathi kweeseti 1-2 imizuzu. Yenza imilenze yakho, ugobe ngaphantsi. Nciphisa uxinzelelo. Phuza amanzi uphefumule.

Inkathalo yenzelwe amaxesha amathathu ngeveki. Ukwenza imihla ngemihla, uya kuwonakalisa imisipha kunye neetoni. Ukugubha amanqatha kwixesha, usebenze ngokuhlwa kwe-1-2 km yabaqalayo, ubuncinane ubuncinane kwi-4 km kumgangatho ophakathi.

Kubaluleke kakhulu ukujonga ukutya!

Ngoku uyazi indlela yokulahleka ubunzima kumbingeleli ngeveki kwaye uphawule iimfumba zakho. Mcebisa intombi kunye nokusebenza kunye. Amantombazana, umsebenzi, kwaye uya kuphumelela!