Imisebenzi emihle yemilenze emincinci

Imilenze emnandi yamantombazana - umxholo wokudumisa amadoda kunye nomona weentombi. Nawuphi na wethu uphupha ngelo xesha kwaye ngezinye iinkqubela aphumelelanga nokuzaliswa kwawo. Yaye ukuba ingenye indlela? Unemilenze emincinci - yintoni oyenzayo? Kubonakala ngathi kwingxaki - emva koko, ukufumana isisindo kuhlale kulula kunokuba uphonsa. Amantombazana - abanikazi bamakhanda, angenayo imilenze emihle, baqala ukuxhomekeka kwi-calorie ephezulu. Isiphumo sinokuthi sichasene ngokuthe ngqo - umntu ngenxa yesiseko somgaqo-siseko okanye iimpawu zezofuzo, kwanokondliwa kokondliwa akuncedi ukufumana igram enye yamafutha amaninzi. Kodwa iiyunithi ezinjalo. Ngokwenene, ukuba uqalise ukungalawulwa ukutshisa yonke into, phantse naluphi na wethu uya kukhula ngokukhawuleza umbhobho onomdla kunye namacala amanqamle. Kodwa ingxaki yokunyaniseka kweengalo ayiyi kuxazululwa. Ewe, imilenze emnandi yamantombazana ngumsebenzi wobulili obufanelekileyo!

Ezemidlalo kunye nemidlalo kuphela

Yintoni enokuyenza? Ukwazi ezinye iindlela ezilula, imeko ingalungiswa. Ukuhlamba imilenze - yindlela eya kubakhokelela kwifom yabo enhle, kwaye ngamanye amaxesha iqhubela phambili iiklasi eziphazamisayo kwigumbi lokufaneleka. Ukuzivocavoca imilenze emincinci ekhaya kuya kuba nzima, kubalulekile kuphela ukuphumeza ngokufanelekileyo.

Kubalulekile ukukhankanya ukuba indlela yokusombulula ingxaki kufuneka ibe yinkqubo. Kuthetha ukuthini oku? Akukho ngokwaneleyo ukugcina uhlobo olulinganisiweyo loqeqesho (oko kukuthi, ukuqhuba rhoqo kunye nemithetho ethile), kuyimfuneko ukunamathela kwisondlo esifanelekileyo, kwaye ngokubanzi indlela yokuphila enempilo, kubandakanya ukulala okufanelekileyo nokuphumla kombuso, ukuhamba ngaphandle kunye neminye imithetho eyaziwayo, Aphazamanga nantoni na.

Indlela yokupompa imilenze emincinci ekhaya? Izenzo eziphambili, eziza kunikezelwa kweli nqaku, zifanelekile ukuqeqeshwa "kumate". Oko kukuthi, akudingeki ukuba uye kwindawo yokuzivocavoca okanye uhlawule imali eninzi kumqeqeshi womzimba. Ngeli qhinga elininzi, abaqali bexesha eliqhelekileyo bangumzimba omtsha kunye nama-photomodels.

Ukuzivocavoca imilenze emincinci - qala ngokufudumala

Ngokuphathelele nayiphi na imithwalo yemidlalo, isiseko esisisiseko sokuzivocavoca kufanele sithathwe ngokufudumala zonke izihlunu. Yintoni ebaluleke ngokukhethekileyo kulabo abathi, ngokwemvelo yomsebenzi, bachithe ixesha elininzi kwiindawo zokuhlala. Ngaloo ndlela, ubunzima bokuzivocavoca luba ngumzuzwana obaluleke kakhulu njengoko uqeqesho luqobo. Injongo nenjongo yalo - ukuphepha ukulimala nokungahambi kakuhle kwiklasi.

Iindlela eziphambili zolu hlobo indlela yokufudumala onke amalunga ethu kunye neigaments. Imisebenzi elula kakhulu kunye esebenzayo "yokufudumala" imilenze yamantombazana - sonke siyazi kakuhle ukuhamba kwiisokisi kunye nezithende, kunye nakwezingcambu zeenyawo (kuqala ngaphakathi ngaphakathi ke ngoko ngaphandle).

Qhubekani kunye nokuhluthwa kweenyawo ngenye indlela kwiindawo ezihleliyo, ke uye kwintambo kwaye, emva kokuba wenze iindiza ezimbalwa (eziphelisa ngokupheleleyo izidumbu zonke), sikhumbula into elula kakhulu eyilungiselelwe ukusetyenziswa kwentsasa.

Isisiseko esisisiseko sokuzivocavoca imilenze emincinci

Emva kokugqiba iinguqu ezisezantsi kunye nokuzulazula ngezandla kunye neenyawo, sinokucinga ukuba isigaba sokuqala sagqitywa ngempumelelo, kwaye lixesha lokuhambisa ukuya kwinqanaba eliphambili. Njengoko sele kuthethwe ngaye, ekulwa nokulonda kwemilenze, inqatha yeoli ayiyena umncedisi wethu. Kwaye ngokubanzi, akayidingi nto. Umthamo uya kunyuswa ngokwandisa ubunzima bemisipha, kwaye ngoko inani lokuphindaphinda kwindlela nganye akufanele likhulu kakhulu.

Eli qhinga (inani elikhulu lokuphindaphinda) lifanelekileyo isicwangciso esichaseneyo-ukuchithwa kweendleko ezinqamlekileyo kunye nokuqokelela ubunzima. Siphinde sibe namandla okusebenzisa imilenze emihle, oko kukuthi, umthwalo onzima, kodwa kunye nenani elincinci lee-fowuni - ngaphandle koko ayiyi kuba nengqiqo kwizifundo.

Ukuba akukho zixhobo ezifanelekileyo

Ucela indlela yokuhlela umthwalo ngokomzimba ekhaya - ayikho ibha, okanye nakwi-bumbbell. Kodwa oku akuyona nje ingxaki! Ewe, ukuba ne- dumbbells edibeneyo kwindlu ayilimazi nabani na. Kodwa ukuba kwenzeka ukuba awuzange ube nexesha elifanelekileyo kule ndawo yokufumana imidlalo, unokutshintshwa ngokulula kunye neebhotile ezincinci zeplastiki ezizaliswe ngamanzi. Ngokutshintshwa kwinqanaba, ulungelelanisa lula umthwalo ofunekayo.

Kodwa yintoni eya kuthatha indawo yendawo ebhaliweyo, uyabuza ngokukhawuleza. Kulula kakhulu - thabatha isikhwama segxala esomeleleyo uze uyibeke phezulu kunye nezinto ezinzima. Akubizi kakhulu ukuthenga i-velcro cuffs ngeesisindo. Isixhobo esinokungabonakali sinokuzisa ngeenzuzo ezingalindelekanga.

Kwiprogram engezantsi, yonke imimiselo yemilenze emihle ijoliswe ekusebenzeni iqela elihlukeneyo leemisipha, nokupompoza ivolumu ofuna ukuyigcwalisa yonke ingxaki ngaphandle kokulahleka.

Qalisa ukudibana nomthwalo

Iindlela eziphambili kunye nezona ndlela ezisisiseko zokugcina imisipha yomlenze kwi tonus ezilungileyo ziyaziwayo. Kubonakala ngathi umntu akakwazi ukuba zenziwe njani! Kodwa kufuneka icaciswe: ukuba umgomo wakho - isethi yobunzima, ngaphandle komthwalo ongaphezulu apha kuyimfuneko. Ukuthabatha isisindo esilandelayo ukuze emva kokuphindaphinda okuphindwe kabini ukuphindaphindwa kabini oza kunqoba kwimikhosi yokugqibela - kumda wamathuba.

IPistol Classic

Ukuba awukwazi, ngoko kunokwenzeka ukuba udibanise ubunzima ngaphandle kwemithwalo engaphandle. Kubukeka njengento enomdla njengolu hlobo lulandelayo: simele sibuyele kumqolo, sixhomekeke kuyo. Ngaminye imilenze iqhutyelwa phambili, kwaye enye iyancipha. Ubume bakho bubukeka bufana nale sixhobo, ngoko ke igama.

Kwabo baqalise ukuziqhelanisa, simele sizenzele kuphela ukuhlala kwi-ten-ups kuphela. Xa ubuchule buphephelwa kwaye umzimba uphucula umzimba, inani labo linganyuswa. Ukuba umthwalo onjalo awuwuntsha kwaye awuniki umphumo osalindelekileyo, ungene nasiphi na isisindo - ukusuka kwiingqungquthela kunye neebhotile ezikhankanywe ngasentla ngamanzi kwimigangatho enzima ye-encyclopedia.

Ukuhlaselwa ngokuphatha impahla

Simi ngqo kunye neenyawo zethu kunye. Ngathi kwizandla ezisezantsi, sineebhotile ezinamanzi okanye izibhulu. Ngaphandle kokutshintsha isikhundla sezandla ngomthwalo, shintshana emlenzeni ngamnye wokuqala, uze uhambe. Ubunzima budluliselwa kumlenze osebenzayo, ngelixa kubalulekile ukugubha ngokukhawuleza, ukwenza ukunyuka kweentshukumo, uze ubuyele kwindawo yokuqala.

Sitshintsha unyawo kwaye siphinda into efanayo. Inombolo yokuphindaphinda akufanele ibe ngaphezu kwe-15. Ewe, ukuphumelela komsebenzi wemilenze emincinci kuxhomekeke kwisisindo osibambe ezandleni zakho.

Ukukhokela kunye ne-mahi

Sithatha ingxowa yokulinganisa kwaye sibeke phezu kweenyawo zonke. Kuye kubalulekile ukwenza imilenze ehlukahlukeneyo imilenze, ukunqoba ukuchaswa okwenziwe ngesisindo. Ziziphi iindlela onokuzenza apha? Omnye wabo - simi ngokuzenzekelayo kwaye sithatha enye yemilenze ngqo kwicala, sifinyelele ukuphakama okuphezulu kunokwenzeka. Emva kweentsimbi ezilishumi, siya kwesinye umlenze. Eyona nto ibhetele, ihamba ngokukhawuleza isantya sokwenziwa. Enye inketho kukumisa iintsimbi ezinzima kwiinyawo zakho kwaye uphonsa nganye imilenze phambili ngaphambili.

Kuzo zonke ezine kunye nokulala

Siqhubeka nemisebenzi yethu yemilenze emincinci. Hlala phantsi phantsi ngamadolo kunye neentende. Zama ngamandla uze uphakamise umlenze ngesithende phambili ngenqwelo enzima kwi-ankle. Lo msebenzi - isisombululo esihle kakhulu sokupompa izihlunu. Kufuneka uyenze izikhathi ezili-10 nganye kwimilenze.

Emva koko, elele ecaleni lesobunxele kwaye uphumule isandla sakho sokunene kwisantya kufuphi nesifuba, vusa umlenze ophezulu kunene, uze ubuyele kwindawo yokuqala. Emva kokuchitha ixesha eliphindaphindiweyo eli-25, silala kwicala lasekunene size siphindele ngokufanayo kumlenze wesobunxele.

Masithathe indawo efanayo (kwindawo yokulala kwicala lasekhohlo), kwaye intloko ikhona kwingalo. Umlenze ophantsi (ongasekhohlo) uqondiswe. Beka unyawo olunene phambi kwamadolo akhe, kulesi sigxina sokuqala esingenasiphelo, kufuneka uphakamise unyawo lwakho lwesobunxele ngokuphakamileyo njengoko unako. Emva koko-ukuhlahla kwakhona emgangathweni, kunye nenjongo yethu - musa ukuyibeka ekupheleni (musa "ukuwa"). Njengomsebenzi osekuqaleni, ukuphunyezwa kwalolu hlobo kubandakanya ukuphindaphinda kwimilenze nganye kwisixa esiya kuma-25.

Ngaphantsi?

Konke oku khankanywe ngentla, yenzelwe ukusebenza kunye nezihlunu kunye neentambo. Kuthiwani ngamathole? Baye baphoxiswa kwaye baphantsi kwizwane, kunye nokuhamba kuzo. Ukuba umthwalo onjalo ubonakala ungabi nzulu, hamba, ubambe ezandleni zomthwalo.

Ngoko sathetha malunga nendlela amandla esiseko abonisa ngayo imilenze emincinci. Kodwa ungakulibali malunga nenani lamaphuzu abalulekileyo, kuquka ukutya okunempilo, ukubuyiswa okufanelekileyo, kunye nokusetyenziswa okufunekayo kwe-aerobic. Ukungazalisekanga okanye ukunyamekela kwanoma yimuphi wale miba kunokuthi zonke izinto ziphumelele. Ngoku kukwaziswa okufutshane.

Yintoni omele uyidle

Ngoko, ukutya. Yakha ngokukhawuleza ukwakha imisipha, kwaye ngoko-ukufezekisa injongo yethu ephambili (ukwandisa umthamo obonakalayo wemilenze oyithandayo) akunakwenzeka ngaphandle kokuhlonela indlela ethile yokutya. Kuyaziwa wonke umntu ukuba akusiyo yonke into e luncedo. Kodwa ngoku sithetha malunga nokuthiwa ngeprotheni, oko kukuthi, ngokusekelwe kwiiprotheni.

Ngaphandle kwabo, ukufezekisa ubuncinane impumelelo entle ekwakheni imisipha, ngelanga, ayiyi kusebenza. Umthengisi wale nkcukacha esiyidingayo yinyama yenkukhu, kwaye malunga nama-proteins, kunye nezikhupha ziza kushiywa njengomthombo we-cholesterol eyingozi.

Kwindawo yesibini - iimveliso zobisi. Kuzo zonke i-cottage cheese eziqhelekileyo kunye noshizi, i-kefir enamafutha aphantsi kunye nobisi. Kwaye ke, inyama kunye neziphumo zayo ayinakuphiliswa, kodwa akufanele ihlambe. I-turkey efanelekileyo, intlanzi, inyama yenkomo kunye neenkukhu zenkukhu.

Ukuxhamla kwixabiso leeprotheni, khumbula kunye ne-carbohydrates, oko kuyimfuneko kuthi sonke ixesha xa umbane omkhulu ushisa. Apha kufuneka ubhekisele kwii-yileta (njengokungathi okanye akunjalo) - i-oatmeal kunye ne-buckwheat, kwakunye neziqhamo nezityalo zecala. Okukugqibela, ekubeni yindawo yokugcina iivithamini kunye ne "efanelekileyo" i-carbohydrate esiyidingayo, nayo isebenze ukwandisa ukunyamezela komzimba.

Musa ukulibala malunga nokuphumla nezinye izinto.

Ukuba usebenza nzima, zonke izihlunu kufuneka ziphumle ngokugcwele. Kungenxa yokuba uqeqesho oluqhelekileyo alubonakalwanga ngokucacileyo. Ukunyamezela kwabo akufanele kudlule kwiihlandlo eziliqela ngeveki. Uyakuyihoxisa lo mgaqo ongaguqukiyo ngenjongo yokufezekisa umphumo ngokukhawuleza-unyanzelekile ukuba udideke, akuyi kuba. Imisipha nje ayifumani ixesha elifanelekileyo lokuphumla nokuphulukana, kwaye ngoko uthabatha ngokuzithandela isinyathelo esilandelayo ngokumalunga nomgomo okhethiweyo.

Kuthiwani ngokuqeqeshwa kwe-aerobic? Kukho uluvo lokuba yonke imilenze iqhutyelwa ngamantombazana inokuncitshiswa kwisixa esikhulu semithwalo yemoto, umzekelo, rhoqo ukusebenza. Kufuneka icaciswe - ukuqhuba, njengawuphi na umthwalo we-aerobic, kunceda ukulahlekelwa ubunzima obukhulu. Kwaye oku kusebenza kuzo zonke iindawo zomzimba wethu, kubandakanywa nemilenze emincinci, imbonakalo endifuna ukuyilungisa.

Yingakho kuqhutyelwa ekubunjweni kwemisipha yokhuseleko kukuchasene. Ngokufanayo, ukuphakanyiswa kwesisindo kuncedwa yibhayisikili, ukubhukuda, ukudansa kwemizimba kunye nokuzivocavoca kwiimpahla zomoya. Buyela kule mi sebenzi enomdla kuphela emva kokuba i-hip ifinyelele kumgangatho oyifunayo kuwe.