Ukunciphisa isisindo ngeveki: ukusetyenziswa komlenze

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: Akusiwo onke amabhinqa alungele ukuthembela ugqirha, kuba ukusebenza kuyingozi kumzimba kwaye kusongela iingxaki ezinzulu. Ukongezelela, ukuba nangomso emva kokuba i-liposuction ayinamathele kwisondlo esifanelekileyo, imilenze iya kubuya kwakhona. Ngokuphathelele ukusilalisa, kunceda ukunciphisa umzimba, kodwa ukuba udibanisa kunye nokutya okukhethekileyo. Inokwenziwa kwi-salon okanye ekhaya. Okokuqala, imilenze iyafudumala ngeshawa, kwaye ukuhamba kwe-massage kwenziwa ngezandla. Siyabulela oku kwandisa ukujikeleza kwegazi, kutshisa amafutha amaninzi.

Imilenze eminyeneyo: ukusetyenziswa kwemilenze emancinci

Ukuzivocavoca kwe-Aerobic esekelwe ekujongeni izihlunu kunye nokuphindaphinda ngokuphindaphindiweyo ngesisindo esiphantsi kulungele ukulahleka kwesisindo.

Ukufezekiswa kwesi siphumo, kucetyiswa ukuba usebenze malunga neyure ngosuku, okwenza ikhefu elilodwa liphule umzuzu omnye. Ukukhawuleza ulahlekelwe isisindo, kufuneka wenze okufanayo ekhaya: Le yimizimba elula yokulahlekelwa imilenze yemilenze, ekufuneka isetyenziswe ukususa amanqatha kumathole kunye nasemathangeni. Kukho ezinye iindlela zokulayisha:
  1. 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.

  2. Amanyathelo ekuphakameni. Kubalulekile ukufumana isiseko esisisiseko. Amanyathelo athatyathwa kwaye ahla, ajikeleze imilenze. Ngomzimba onjalo unako ukulahlekelwa isisindo kunye nompopu.
  3. Gymnastics kwi-fitball. Kubalulekile ukubeka kwibhola ngomqolo wakho, ucinezele udonga. Izikwere zenziwe, ziguqa ngamadolo ngecala elifanelekileyo. Ukuphindaphinda okumbalwa kunele.
Kwimeko yesenzo esilula, emva kwesonto, umphumo uya kubonakala.

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.

Ingundoqo yesondlo kukusetyenziswa kokutya okunempilo kunye nokukhutshwa kokutya okuyingozi ekudleni. Ngoko, unokutya: Kunconywa ukusela itiye eluhlaza, amanzi ngaphandle kwegesi, i-decoctions yemifuno. Akuvumelekile ukubandakanya kwisondlo kule mikhiqizo elandelayo: Kubalulekile ukunciphisa ukusebenzisa ityuwa, njengoko igcina umkhuhlane emzimbeni. Ukutya okunjalo akuyi kukukunceda kuphela ukulahlekelwa iipounds ezingaphezulu, kodwa kwakhona ubuyisele impilo yakho.

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.

Amanye amabhinqa azama ukusombulula ingxaki ngokusebenzisa i-diuretics. Kunceda ngokwenene ukususa ukuvuvukala, oku kuya kubangela ukuhla kwevolumu. Nangona kunjalo, oku kuyiphumo elifutshane elifutshane. Ukuba imilenze enamandla iyancipha, kufuneka udle ngokufanelekileyo kwaye usebenzise umzimba - ukulahlekelwa isisindo ngeveki ngeekhilogram eziliqela ngokwenene.