Ukuze uhambe, kufuneka ulungise amahlombe akho, ungaguquki, ngentloko yakho ibanjwe phezulu, izandla zakho kufuneka zihambise isigqi. Izicathulo zokuhamba kufuneka zibe zikhululekile kangangoko kunokwenzeka kwisithende esiphansi, kufuneka zenziwe, ukuba kunokwenzeka kwimpahla yendalo, ukuze izitho zinikezelwe ngomoya omtsha.
Ukugubungela cishe akufani nokuhamba kwezemidlalo. Kodwa xa kuthelekiswa nokuhamba kwezemidlalo, xa kusebenza, umthwalo kumajoyina uya 3 okanye amaxesha amane ngaphezulu. Ukuba akunjalo ngokuchanekileyo ngamalungu, kufuneka uqale ngokuhamba ngezemidlalo kwaye ngoko kuxhomekeke kwisilinganiselo sokuqina, impilo, kufuneka uphuculwe ngokuphumelelayo kwimpumelelo yakho yezemidlalo. Mhlawumbi unesizathu esicacileyo sokuba uzinike umthwalo onjalo, kodwa ngoncedo lokuqhuba unako ukufezekisa.
Ukuhamba ngokulula kunye nokuhamba ziindlela ezifanelekileyo zokuzivocavoca ezinika oksijini kwesikhumba. Unokugijima nawuphi na ubudala, unokuqala ukuya kuma-70.
Ukuqhuba kuqeqesha intliziyo yesisu. Intliziyo ikhuni kwaye ihamba ngokukhawuleza, ayibetha ngokuphindaphindiweyo, iqala ukusebenza kwimodi yokonga.
Ndiyabulela ekusebenzeni, i-metabolism emihle inikwe, ukuthuthwa kwe-oxygen kunye nokujikeleza kwegazi kuphuculwe. Ngenxa yoko, ngokuqinisekileyo uya kuba ngumncinci. Ukuqalisa kuqinisa amandla omzimba.
Ukuhamba kulunge kuyo yonke into ejikelezwe yendalo kunye nomoya omtsha. Akubakho konke okuyimfuneko ukugqoka ixabiso elibiza ukuba likhangeleke. Unokubeka phezu kwentloko ibhanki eluncedo kwaye eliqaqambileyo. Kule meko kuwe inyawo eziphambili. Ukuqalisa ngokuyisimangaliso ukususa uxinzelelo, ukuphakamisa imizwa kwaye ukuba unokudandatheka, ngoko kukubuyisela ebomini obuzalisekileyo. Ngokubetha irekhodi lakho elilandelayo, ukuzithemba kwakho kuya kuphakama, uya kuzihlonela ngakumbi, kwaye uya kuziva unentembelo kwaye unamandla.
Izenzo eziqinileyo zomfanekiso omhle
Imvakalelo yowesifazane incike kakhulu kwizinto azibonayo kwisibuko ekuseni. Wonke umntu unesizathu sokunganeliseki. Omnye ufuna ukufumana iifom zebhinqa, omnye umntu uphupha. Abasetyhini baqala ukuhlala kwizidlo ezingqongqo, kodwa abaphumelelanga umphumo oyifunayo. Yaye yonke into kukuba akubalulekanga ukufumana ubunzima obukhulu. Kubaluleke kakhulu ukuqinisa imisipha uze ukhangele naluphi na uhlobo olumnandi, olomeleleyo nolunzima.
Ukuze ufumane umfanekiso omhle, kule nto unokuzivocavoca, ongayenza nanini na, naphi na, ngaphandle kokutsala ingqalelo. Ukuba uqhubeka kwaye uphinda umzenzelo we-6 okanye imizuzu engama-7, ngoko ngenxa yoko uya kufumana umsebenzi omningi.
Ukutya kunye nokuzilolonga ngomfanekiso omhle
Ukuzama ukulungisa isilinganisi esinzima okanye esicacileyo, kufuneka ulahlekise umbane wempembelelo (imichiza eyahlukeneyo, i-caffeine, utywala, i-nicotine), eyenza kunzima ukususa i-toxins emzimbeni, ukuphazamisa ukujikeleza kwegazi ngokuqhelekileyo, nokunciphisa izinga le-metabolism.
Ukujongana nokutya, njengoko kuninzi izondlo zifakwe kwiiseli ezinamafutha kwaye zandisa. Ungalokothi uhoye isidlo sasekuseni esihle. Qalisa usuku kunye nokutya kwamaprotheni, ivuselela i-metabolism ye-fat. Ngokomzekelo, ukuba udla iprotheni yeqanda elinye lokutya kwasekuseni, ngoko umfuziselo wakho awuyi kukulimaza umlenze wenkukhu we-fat for dinner.
Akunakuqonda ukuba ungabandakanyi ekudleni kokutya okuthandayo. Kufuneka silungiselele ngokufanelekileyo. Ngokomzekelo, emlenzeni wenkukhu ekhupha i-14 grams yeenqatha, ukuba uyasusa isikhumba, kuya kuba ne-5.4 grams, kwinqutyana yamatibile abilisiwe ngeoli kuya kuba ngama-grams ama-53 amafutha, kwaye ngaphandle kweoli kuya kuba ne-gram 1 njl.
Ekudleni kufuneka kubandakanye ukutya okuncedo, njengokutya ngesinki, iitroba ezitsha, i-fat-cottage cheese, i-soy products, i-broccoli. Ngaloo ndlela, kunokwenzeka ukubonelela ukuvuselelwa kwenkqubo yokugaya, ukunikezelwa kwemida efunekayo emzimbeni, ukunyaniseka kwezicubu ezinxibelelwano.
Ungadli:
1 . ukuba awuyi kulambile,
2 . emva kweeyure ezingama-4 ngaphambi kokulala,
3 . ngokukhawuleza. Ukuba une-snack, ke esikhundleni se-chips kungcono ukunqumla imifuno, kwaye ubeke i-cola, uphuze ijusi, endaweni yebhalethi ye-chocolate, udle ibhanana.
Iindlela ezingcono kwixesha lonke lokuba kwi tonus ngamanzi. Kukulungele ukwenza i-aphoyintimenti yamacandelo e-aerobics yamanzi okanye ukuthenga ithikithi yonyaka kwikhefu. Ngenxa yokuxhatshazwa kwamanzi, yonke inxaxheba emanzini ngamaxesha angama-12 asebenze ngakumbi kumanzi kunomhlaba. Ubuncinane kusasa kufuneka uthathe isilazi epholile kunye ne-gel equkethe ioli ye-tea okanye i-verbena. Kwinkqubo, kufuneka uqulethe i-massage mitten esuka kwi-sisal okanye i-loofah okanye i-massage nge-brush ekhuni. Emva koko uza kubona ukuba imeko yesikhumba sakho iphucula njani, kwaye idibana njani.
Ukungabikho komsebenzi wenzalo kuxhomekeke kwinto yokuba imisipha ibe yinto. Kodwa ngoncedo lwamaziko omzimba, kunzima kwabaninzi ukuqinisa umzimba wabo. Emva koko, akusiyo yonke imisipha echaphazelekayo kule nto. Siphakamisa ukudibanisa isethi yokuzivocavoca, kunye nokuzilolonga kwemizuzu emi-5, baya kwandisa uxinzelelo kwiimisipha zomzimba.
Akukubi ukusebenzisa iifutshane zokulahlekelwa kwesisindo kunye neebhendi okanye amabhande akhethekileyo. Ukukhawulezisa inkqubo yokusetyenziswa kwamandla aqokelelweyo kwiiseli ezinamafutha kunye nokuqhekeka kweenqatha, imikhwa eluncedo iya kunceda: ukuba kunokwenzeka, musa ukuhamba ngezothutho, kodwa nge sixeko kunye nangeenyawo, ushiye i-elevator, usebenze endlini (iiyure ezingama-250 zokucoca ekhaya i-kcal 250).
Inkomfa yokuzivocavoca ukuphumeza umfanekiso omhle
Ukuzilolonga ngomfanekiso omhle
Ukuzivocavoca 1. Khetha indawo ethule, umbhoxo omhle. Uxoxe ngomva wakho. Khanda nje ngamadolo kwaye usasaze. Beka izandla zakho emva kwentloko yakho. Siza kulala size siphumle malunga nemizuzu engama-3.
Ukuzivocavoca 2. Ngaphandle kokutshintsha isikhundla sezandla, hlala ngamandla, welula. Kule ndawo siza kumisa imizuzu emi-2.
Ukuzivocavoca 3. Silala embhoshongweni, izandla zigoba kwiintloko, zibeke phantsi kwentloko. Masihlabe ngamadolo, sikhulise, silungise imilenze yethu. Musa ukubeka iinyawo zethu ematyeni, zibophe emgodini. Kwakhona, sibaqondisa kwi-angle ye-45 degrees ukusuka kumgangatho. Senza amaxesha amaninzi de sibe siziva siphumelele emathangeni.
Ukuzivocavoca 4. Ukuxoka, ukuguqa ngamadolo. Yisa umlenze okunene kumgca wekhohlo. Faka itende lesandla sakho sokunene kwisisu sakho. Isandla sasekhohlo - phantsi kweentloko, ukuphakamisa intloko ngokukhawuleza kunye nokunene. Sibamba isandla sokunene kwisisu. Emva koko utshintshe isikhundla, ubeke ithotho lesonya elisekhohlo ekhohlo elifanelekileyo, faka isandla sokunene phantsi kwentloko, ufake indawo yesandla sasekhohlo kwisisu. Siyazixhasa, siphakamisa intloko yesandla sokunene ngesandla sesandla sethu sokunene, asitshintshi isikhundla, ngeli xesha siphakamisa intloko phezulu nakwesobunxele.
Ukuzivocavoca 5. Masihlale emaphethelweni wephephethi. Iqela, ngenxa yale nto siyidonsa emadolweni agubukileyo, siya kubamba izandla. Ukuguqula umva emva kwendlela efanayo, siyayeka ukuvutha komzimba kwi-nape kunye namahlombe. Asiyithobeli amadolo, siya kubopha izandla zethu kunye neqhina. Makhe sithathe isikhundla sokuqala, udlulisele ubunzima "kwindawo yesihlanu", thintela phantsi ngeesokisi. Siza kuphinda senze kangakanani.
Ukuzivocavoca 6. Ixoki lijongene phantsi. Ukugoba iArms kwiingqungquthela, faka isundu sobuso bakhe. Siguqa ngamadolo nezandla zethu, pha kamisa "inqaku lesihlanu". Masiphande, njengokuba sinakho nzima. Siza kuphinda amaxesha amahlanu.
Ukuzivocavoca 7. Kwakhona, silale phantsi, izandla zigoba kwiintendelezo, iintendelezo zobuso. Jikela umzimba osezantsi ukuya kwesobunxele kwaye kunene amaxesha amaninzi.
Ukuzivocavoca 8. Ukuqamba amanga phantsi, sisasaza iingalo zethu nemilenze. Sizakuphakamisa ngokungangoko kunokwenzeka inxalenye ephezulu ye-trunk.
Ukuzivocavoca 9. Ngaphambi kokuba sivuke, yenza okokuqala, qamba ulale emhlane wakho, uguqa ngamadolo, uphonsa izandla zakho emva kwentloko yakho.
I-Gymnastics yomfanekiso omhle
Hlanganisa ndawonye kwindawo yokuhlala. Musa ukukrazula izithende ukusuka kumgangatho, ngokunye kunye nomzamo ukuphakamisa iisokisi zakho, xelisa ukuhamba kwinqanaba. Siza kuphinda amaxesha angama-60.
2. Kwakhona, ukwenza umsebenzi ofanayo, kodwa akayi kususa imilenze esuka phantsi, ngokukodwa ngokuzama ukuphakamisa izithende zakhe. Phinda amaxesha angama-60.
3. Sinika umthwalo kwiimpawu ezibuhlungu. Ukucoca phantsi, uze ukhululeke. Siza kuphinda amaxesha angama-30.
4. Sidonsa isisu, sixakeke izihlunu, siphefumle, kwaye ekuphumeni komzimba kugcina imisipha ixhamla imizuzwana emithathu. Siphinda amaxesha angama-15.
5. Siza kunciphisa kwaye sihlule i-scapula. Siphinda amaxesha angama-30.
6. Squeze uze ungabikho izandla. Phinda amaxesha angama-60.
Ngoku siyazi ukuba yiyiphi indlela omele uyenze ukuze ufumane umfanekiso omhle. Ngenxa yokuzivocavoca okunjalo, ungathenga umfanekiso omhle, kodwa ungayikhohlwa ukutya ngokufanelekileyo.