Ngeemilenze ezincinci, onke amaphupha amabhinqa. Ngelishwa, akubona bonke abameleli besini esibuthakathaka abanokuziqhayisa ngeefomu ezifanelekileyo. Ukuba indalo ayizange ivuze ngokuvisisana, kuya kufuneka sithathe le meko ngezandla zethu. Ukuhlanganiswa kokuzilolonga umzimba, ukutya okukhethekileyo kunye nokusilalisa kuya kunceda ukunciphisa umzimba ngokukhawuleza nangempumelelo kwimilenze. Kwaye akukho mfuneko ukutyelela i-gym, unokuyenza ekhaya.
Iingcebiso eziqhelekileyo
Ukukhawuleza ukulahlekelwa isisindo ngokukhawuleza, ukufezekisa umphumo ofunwayo, kubalulekile ukuqonda iimpawu zomfanekiso. Kuhlobo oluthile lomzimba, kukho indlela eyinkimbinkimbi, apho ungakunqumla amanqatha amaninzi emagqabini nasezintanjeni, ukwenza imilenze ibe yincinci kwaye ihle. Kucacile ukuba ukulahlekelwa kwesisindo semilenze akukho sondlo esahlukileyo. Umphumo kufuneka ube yinto yonke. Ngomlinganiselo obunzima wokunciphisa umzimba, kubalulekile ukuhambisana nezi ngcebiso ezilandelayo:
- isibambiso sokuphumelela kwe-95% sisesondlo esifanelekileyo - kufuneka ulinganise umlinganiselo weekhalori ekudleni kwakho, udle ukutya okunempilo;
- Kucetyiswa ukukhetha ukuqeqeshwa kwe-aerobic, ukudibanisa kabini ngeveki kunye nokuqeqesha amandla;
- kunokwenzeka ukusebenzisa amafutha atshisayo.
Ukuba umzimba uphantsi, oku kulandelayo kuyakufuneka:
- ukwandisa i-anabolism - kufuneka uhlaziye ukutya, ukhethe ukutya okuphezulu kwiprotheni;
- ukusebenza kwansuku zoqeqesho lwamandla;
- Ukusetyenziswa kwe-estrogens ukuvuselela ukuthunyelwa kweoli kwimihlathi.
Njengoko uyazi, kukho iintlobo ezintathu ezisisiseko zezibalo: i-apula, ipeyari, ixande. Abameli abanomzimba wokuqala bahluke xa kungekho sikhumba. Ukuze ube ngumncinci, i-cardio-operation iyadingeka. Kubalulekile ukwenza iindlela ezingaphezulu kunye neengcambu ezifutshane. Uhlobo olutyiweyo lohlobo, iiklasi kwi-ellipse, ukuhamba, ukuhamba ngebhayisikili, ii-squats zifanelekile. Kule nto kubalulekile ukupompa inxalenye esemzimbeni. Ukuzivocavoca kunqweneleka ukwenza ngokukhawuleza. Imilenze kunye neentambo kufuneka zenziwe zincinci, kodwa ungagqithisi, mhlawumbi unako ukupompa imisipha. Ngomfanekiso wesigxina, kubalulekile ukugcina imilenze emilenze, kodwa ingabonakaliseli uhlobo luni oluye lwavuza. Njengomzimba womzimba kubalulekile ukukhetha ukuhlaselwa, i-mahi. Oku kuya kwenza ukuba amathanga kunye namathambo aqiniswe. Ukongezelela, kufuneka ulahlekelwe isisindo esiswini sakho, esiphumelele ngokubambelela kwisidlo esisodwa kunye nesethi yokuzivocavoca.
Ukutya ukutya kwemilenze yokulahleka
Ukukhawuleza ukulahleka ubunzima emilenzeni, kubalulekile ukudibanisa ngokufanelekileyo izikwere kunye nezinye izenzo zokutya kunye nokutya. Ngokuphathelele isondlo, kukho iinqununu ezininzi:
- ekudleni kufuneka kubekho iziqhamo nemifuno eninzi;
- inqatha, ukutya okuthosiweyo kunye nokutya okunqabileyo kunqatshelwe;
- ekudleni kuyinqweneleka ukuzisa i-soy, ihlume ukolweni kunye nezinye ukutya kunye nomxholo ophezulu we-calcium kunye ne-magnesium, eziyimfuneko ekuphuhliseni imisipha;
- Kubalulekile ukubandakanya kwimveliso yemenyu equkethe i-potassium, iivithamini A kunye no-C (amazambane, i-lettuce yamagqabi kunye nabanye);
- Izitya ezigqithisileyo zikhuphe umthamo ogqithiseleyo emzimbeni kwaye ukwandise ukujikeleza kwegazi.
Enye yemithetho ephambili yokutya ekulahlekeni kwesisindo igcina ulawulo lokusela. Kufuneka uphuze amanzi amaninzi, ngakumbi ngexesha loqeqesho.
Izenzo eziphumelelayo zokulahleka kwesisindo esiphuthumayo
Ngombulelo wokuzikhandla ngokwenyama kuya kukhangela ngokukhawuleza nokuphucula umlinganiselo kwimilenze ekhaya. Usebenziso ngalunye lujoliswe ekusebenzeni izihlunu ezithile. Ukuzisebenzisa kwiinkqubo ezinzima, unokufikelela kwisiphumo esipheleleyo.
Ukuzivocavoca 1: Ukugijima
Ngokunceda ekusebenzeni, unokukhawuleza ukulahla amanqatha emagqabeni, yenza imilenze ibe yincinci kwaye ifanele, kwaye ulahlekelwe isisindo kuwo wonke umzimba. Kubalulekile ukukhetha iimpahla ezifanelekileyo kunye nezicathulo ukuqinisekisa ukuba ukhululekile ngexesha loqeqesho lomzimba. Ukuqala, kwanele imizuzu eyi-10 yokugijima malunga namaxesha amane ngeveki. Isivinini sokugijima sisilinganiselwa.
Ukuzivocavoca 2: Ukuhlaselwa okulula
Ngombulelo kulo msebenzi, unokukhawuleza ukukhupha imilenze yakho kwimida yamathanga akho. Ukufezekisa ukusebenza kakuhle, kuyafaneleka ukwenza kunye nezilumbulu ngesandla. Kubalulekile ukuthatha isikhundla sokuqala, izandla ezandleni. Inyawo elinye kufuneka liqhube phambili, liguqe emadolweni ngekona lama-90 degrees. Umlenze wesibili ugobile emadolweni, phantse uchukumise umgangatho. Emva kokubuyela kwindawo yokuqala, kufuneka uphinde wenze izinto ezifanayo kunye nomlenze ochaseneyo. Xa wenza umsebenzo, umva kufuneka ube yintlanzi. Kwanele ukwenza ulwa-15 olunjalo ngonyawo ngamnye.
Ukuzivocavoca 3: Izikwere
Izigqeba zinceda ukunciphisa ubunzima kwiintonga kunye nasezintanjeni. Okokuqala kufuneka uthathe isikhundla sokuqala, imilenze kunye. Kubalulekile ukuba uqaphele ukuba izikwere ezithinteleyo kule meko azifanelekanga. Kwanele ukuguqa ngamadolo kwinqanaba lama-90 degrees. Umqolo kufuneka ulungele, inyawo kunye. Kubalulekile ukwenza u-15-sit-ups.
Ukuzivocavoca 4: Izandla kunye neenyawo zokuphakama
Lo msebenzi uvumela ukuba ulahle umthamo kwimilenze yakho ngexesha elifutshane. Kufuneka, ulele esiswini, izandla ziqhube phambili, ngelixa uziphakamisa kunye nemilenze. Kubalulekile ukwelula ngokubanzi. Ukuzivocavoca kwenziwa kwimizuzu eyi-15. Ngexesha elifanayo, umntu unokuvakalelwa ukuba izivumelwano zeentlungu zenzeke njani kwiintsimbi kunye nasezintanjeni.
Ukuzivocavoca 5: I-Swing
Emva kokuguqa nokubeka ugxininiso kwizandla ezichanekileyo, kufuneka uhambe ngokukhawuleza uze uphakamise imilenze yakho, ulungise. Kufuneka wenze ukunyuka kwe-10 ngenyawo ngamnye. Kubalulekile ukugcina izandla zakho phantsi ngaphandle kokuzisusa ebusweni.
Ukuzivocavoca 6: mahi Ukuma ngqo kwaye ngezandla zakho phambi kwakho, kufuneka wenze ngokuthe ngenye indlela wenze iifolo zakho. Kufuneka ukuba uzigcine, ngaphandle kokuguqa ngamadolo. Kucetyiswa ukuba uthinte isandla ngesandla ngasinye. Lo msebenzi uvumela ukuba uqhube izikhwelo kwaye usebenze izihlunu zamathanga.
Ukusikwa kweenyawo
Ukuthatha ubunzima bokuzilolonga nokuzibandakanya kwisondlo sokulahleka kwemilenze, kubalulekile ukuba ungayikhohlwa enye indlela eya kukunceda ukuba uzuze ngokukhawuleza. Ngokuqinisekileyo, ngoncedo lokusilalisa, awukwazi ukuphelisa ngokupheleleyo amanqatha, kodwa kunokwenzeka ukugcina ubuhle. Ukongezelela, le nkqubo iya kunceda ukuqeda i-cellulite.
Ukudibanisa kuyingxube enkulu ekusebenziseni nasekudleni. Yenza ngokwakho ekhaya. Ngaphambili, kufuneka uqhube iinyawo zakho, uthathe ibhafu elitshisayo. Emva koko kusetyenziswe i-almond okanye i-cedar oil, ukuhamba kwe-massage kwenziwa. Kwanele nje ukulula izandla zakho kunye neenkuni kakuhle, ukuphucula ukujikeleza kwegazi kunye nokulahla amafutha amaninzi. Ubungakanani bentsebenzo kufuneka landa. Ukuze kube nomphumo obonakalayo, unokwenza ukusilalisa okunjalo ngenye imini. Ubude benkqubo enye yimizuzu engama-20. Ungalindelanga umphumo osisiphumo, umphumo uya kubonakala kungaphaya kwama-massages ayi-10.
Ividiyo: indlela yokulahleka ubunzima emilenzeni nasemathangeni
Ukunciphisa umthwalo kwimilenze akuyona ingxaki, ukuba kufuneka ube nesigulane kwaye ujoyine ukulwa kunye neepounds. Ndiyabulela ubunzima bokuzivocavoca uza kuphelisa ngokukhawuleza ukusilela, ufumane ukuvumelanisa nokuzithemba. Ngezantsi zifundo ezimbalwa zevidiyo onokuzenza ekhaya.