Uninzi lwabasetyhini abangenakuvuyela imbonakalo yabo, kholelwa ukuba banemilenze enamandla. Kule meko, bahamba ngeendlela zokulahlekelwa kwesisindo esiphuthumayo. Emva kwakho konke, imilenze ekhangayo imilenze yiphupha lalo mfazi ngamnye. Indlela yokulahlekelwa ngamafutha amaninzi kule nxalenye yomzimba ikhona, kodwa akufuneki ukuba nethemba lommangaliso, awukwazi ukulahlekelwa isisindo ngaphandle kokwenza nantoni na. Ndiza kuzama ukuzama ukufumana umphumo.
Kukhawuleza kangakanani ukulahleka ubunzima kwimilenze?
Yintoni enokuyenza ukukhawuleza ukugqithisa amafutha amaninzi emagqabini nakaneenkomo? Kukho iindlela ezininzi ongazisebenzisa ukulahleka ubunzima kwimilenze yakho:- utyando lwe plastiki;
- umzimba;
- ukutya okunempilo;
- ukusila.
Imilenze eminyeneyo: ukusetyenziswa kwemilenze emancinci
Ukuzivocavoca kwe-Aerobic esekelwe ekujongeni izihlunu kunye nokuphindaphinda ngokuphindaphindiweyo ngesisindo esiphantsi kulungele ukulahleka kwesisindo.- "Ibhayisikili" (kungcono ukwenza oko kusasa ngaphandle kokuphuma embhedeni) - ukunyakaza okujikelezayo kwenziwa ngeenyawo, kufana nokuguqulwa kwee-pedals;
- intambo yokuqhawula - kufuneka uqale ukusuka kumaxesha angama-30 ngosuku (uncede ithole kunye ne-hip fat);
- izikwere - usuku lokuzikhawulela ngamaxesha angama-100;
- ukuhamba - kufuneka uhambe ngokuqhubekayo ukusuka kwiiyure ngosuku okanye ngaphezulu;
- eqhubayo - ukuba ujikeleza imihla ngemihla, kwimizuzu embalwa, imilenze yakho iya kuba yincinci (ngale ndlela ayiyiyo imilenze yakho yokunciphisa umzimba, ungalahlekelwa ngu-5 okanye i-7 kg).
- Ukulala ngapha nangapha, umlenze owodwa kuqala uvela. Kule meko, kufuneka uxhomekeke kwi-elbow ehlukile. Esinye isandla sitholakala emva kwentloko. Ukugcina unyawo unemizuzwana embalwa kule ndawo, inokunciphisa. Usebenziso lwenziwa ubuncinane ngamaxesha angama-10 ngeenyawo. Emva koko izenzo ezinje zenziwa ngomlenze wesibili.
- Amanyathelo ekuphakameni. Kubalulekile ukufumana isiseko esisisiseko. Amanyathelo athatyathwa kwaye ahla, ajikeleze imilenze. Ngomzimba onjalo unako ukulahlekelwa isisindo kunye nompopu.
- Gymnastics kwi-fitball. Kubalulekile ukubeka kwibhola ngomqolo wakho, ucinezele udonga. Izikwere zenziwe, ziguqa ngamadolo ngecala elifanelekileyo. Ukuphindaphinda okumbalwa kunele.
Ukutya ngokulahleka kwesisindo "Imilenze epheleleyo"
Isondlo sokondla ngenye yezindlela zokutshisa ngokukhawuleza iikhilogram. Iingxelo zabasetyhini zibonisa ukuba ukutya kwabanceda banciphise ubunzima be-2 kunye ne-10 kg. Nangona kunjalo, ukuze ufezekise umphumo wokugqibela, iveki enye ayanele. Kubalulekile ukukhumbula ukuba ukulahleka kwesisindo ngokukhawuleza kukuchaphazela umzimba. Isondlo esifanelekileyo sinceda ukulahla iipounds ezongezelelweyo, kuquka ukunciphisa umlenze ngevolumu.- isobho semifuno;
- ithanga; i sinamoni;
- kefir;
- isaladi kwimifuno;
- intlanzi (ebilisiwe okanye i-steamed);
- khiwane;
- I-cottage cheese i-fat-fat;
- inyama inyama ephekiweyo okanye i-steamed;
- izilwanyana (ngamanani amaninzi);
- yogurt ephantsi.
- kubhaka;
- i candy;
- cheeses;
- ikhukhi;
- ice cream;
- ibhotela kunye neargarini;
- iziphuzo ze-carbonate;
- ukhilimu;
- ikhekhe;
- tshokoleta;
- ukhilimu omuncu;
- ukutya kokutya okukhawuleza;
- iimveliso ezigqityiweyo;
- jujube.
Indlela yokususa amanqatha phakathi kwemilenze?
Kwamanye amabhinqa, ingxaki ebalulekileyo yokunyuka ngokweqile kukuphakathi kwamathanga. Ziziphi iindlela zokunciphisa umthamo wazo? Kubalulekile ukuba uqaphele ukuba ukuhamba nokusebenza kule ngxaki akuyi kunceda, ngenxa yokuba imisipha ye-adductor ayisebenzi ngexesha elifanayo. Kunconywa ukuba uqhube ngemilenze, wenze "isisi" esivela kwisikhundla esifanelekileyo, udibanise nomthwalo, kwaye uhambe uhamba kwizitepsi.Kwinqaku! Uqeqesho kufuneka lugcine ubuncinane imizuzu engama-20 ngosuku. Yenza 2-3 amaviki ngeveki kwaye kaninzi.Ukulahlekelwa kwesisindo kunokwenzeka emva kweenkqubo zokuzicoca, ezifana nokumbumba.