Uqeqesho lwezemidlalo
Ukuze ufezekise umphumo oyifunayo, kufuneka uzinamathele kumzimba wokuzilolonga umzimba. Iyakwazi ukuqina, ukuqeqeshwa kwabafanisi, imidlalo yezemidlalo okanye ukubhukuda. Into ephambili kukuba kwinkqubo yokuqeqesha imisipha yomva kunye nezandla zibandakanyeka ngokubanzi.
Ukuzivocavoca ekhaya
Kulabo abanokuzinyanzela ukuba benze ngokuzikhandla kwaye bahlale beqhuba ukuqeqeshwa ngokomzimba ekhaya, isetyenziselwano semisipha eyahlukeneyo yangasemva siphuhlisiwe. Ngaphambi kokuqala kokuzivocavoca, ukuqhuba ukufudumala okulula, indlela nganye kufuneka yenziwe ngokukhawuleza, ngaphandle kokuhamba ngokukhawuleza, kunye nexesha elingama-30 imizuzwana.
Ukuzivocavoca "isikebhe". Ukulala ngesisu sakho, phinda izandla zakho uze ucindezele ebunzini lakho, ngelixa uxilisa ngexesha elifanayo ukuphakamisa amahlombe akho nemilenze, qi niseka ukuba ulungise isikhundla semizuzwana embalwa. Phinda usebenzise 12-15 amaxesha.
Kwimeko efanayo, yandisa iingalo zakho phambili, ngelixa linye liphakamisa ingalo kunye nomlenze. Ukuzivocavoca ukuphinda amaxesha angama-12-15. Ukwandisa umthwalo, thabatha izibhambathiso ezandleni zakho.
Ukuzivocavoca "kitty." Yima kuzo zonke ezine, faka izandla zakho namadolo ngendawo efanelekileyo emzimbeni, yenza ulungelelaniso lwakho kunye nokuhla. Phinda usebenzise 12-15 amaxesha.
Kwimeko efanayo, ngokukhawuleza ulungele ingalo kunye nomlenze, uguqe umva wakho. Phinda usebenzise 12-15 amaxesha.
Ukulala emhlane wakho, ukugoba imilenze yakho, iingalo ezifana nomzimba wakho, pha kamisa i-pelvis yakho, uguqe umva wakho kwaye ugxininise kumahlombe akho. Vala indawo yeemzuzwana ezimbalwa. Phinda usebenzise 12-15 amaxesha.
Ukuhlala phantsi, uncike kwizandla eziqinileyo emva komva wakho, imilenze iqonde, uqhekeza i-pelvis ukusuka phantsi, unyuke intloko yakho. Vala indawo yeemzuzwana ezimbalwa. Phinda usebenzise 12-15 amaxesha.
Ukuhlawula
Ukuphumelela ngokukhawuleza kwaye ngokukhawuleza ulwa amanqatha emhlane emva kokuzibandakanya, ufuna ukuxuba. Eyona ndlela iphumelele kwingingqi yengxaki yomqolo yinkqubo yokuxilwa kwezonyango. Ikhosi epheleleyo yale massage iya kunciphisa umthamo wefolda ngaphezu kwama-3 cm.
Ukusilalisa nge-massager roller massage kunika nesiphumo esihle. Iphucula ukujikelezwa kwegazi kweenqanawa zesikhumba, ikhuthaza umsebenzi osebenzayo weengqungquthela, ulusu luba lukhulu kwaye lukhulu.
Ukukhwela kwiindawo ezinzima kuya kubakho ukudibanisa kakhulu kwi-massage. Ukwenza u-10-20 uphenduke, uzakukhawulezisa inkqubo edeleyo yokulahla amanxeba omnxeba.
Ukutya okunzulu
Iifumba ezinamafutha emva emva komfazi oqokelela iinyanga, kwanayiminyaka, zize uzilungiselele ukutya okude. Zinike ixesha leenyanga ezimbini okanye ezintathu kwaye ngokuthe ngcembe, ngaphandle kokugqithisa ngokweqile, uye kwiinjongo zakho.
Ukuthunyelwa kwamafutha emva, kunye nasesisu, kubangelwa kukusetyenziswa ngokugqithiseleyo kwee-carbohydrate. Ngoko ke, kufuneka ikhutshwe kwi-farine yokutya, i-sweet, kunye nesonka esimhlophe. Nciphisa ukutya okunesonka kunye nokutya, kufaka iziqhamo kunye nemifuno ekudleni, uphuze malunga neekitha ezimbini zamanzi ngosuku.
Funda ukubala iekhalori kwaye uzama ukutshisa iikhalori ezingaphezulu kunokuba uzisebenzise, ngaphandle koko awuyi kubona umphumo kungekudala. Ngoko ke, ukuqala ngokunyanisekileyo ukubandakanya kwimidlalo, ngokukhawuleza uhambe ngokutya.
Khumbula, kuphela ukusetyenziswa kokuhlanganiswa kwazo zonke iinqununu zakho zangaphambili ziyakunqumla ezi zihlunu ezimbi. Ukugcina isondlo esifanelekileyo kwaye uholele ubomi obusebenzayo, uya kubakhohlwa ngonaphakade.