Khuphela umshicileli weveki

Iveki yithuba elincinci lexesha lokufezekisa umfanekiso. Apha ungafunda indlela yokupompa umshicileli ngeveki ngaphandle kokulimala kakhulu kwimpilo. Kakade, kuyimfuneko ukubonisana nomqeqeshi, kodwa iiklasi zinokuqhubeka ekhaya. Okokuqala, kubalulekile ukuqwalasela ishedyuli yakho yokusebenza kwaye uphendule umshicileli weveki ozicwangcisile, kunye nezinga lokunyuka kancane kunye nomthamo womthwalo wokusebenza. Kuwuncedo ukudibanisa ukuzivocavoca ngokubambisa ngexesha lokuqeqesha kunye nokuxuba emva kwayo.

Izindlela zokuqeqesha

Ngoko ke, ukuba awuyikulungelelanisa okokuqala, ngoko-ke siyapompa umshicileli weveki usebenzisa i-classical swapping usebenzisa le nkqubo elandelayo: ii-25 - 15 - 15 -20-15 -20 izihlandlo (nganye yeendlela ezintandathu ngosuku lokuqala). Ngaloo suku lwesibini senza kunye neendlela ezili-6 ukuya kwe-20 ukuya kwezi-30, ukutshintsha. Umhla wesithathu unamaxesha angama-25 ukuya kuma-30 kunye kanye kuphela kanye, ukususela ngomhla wesine ukuya kutsho we-sixhenxe, ukuya kuma-20 ukuya kuma-25 ukuya kuma-30 ukuya kwezi-15 kwiindlela nganye kwiklasi yeklasi, elele emhlane ngamadolo ahleliweyo. Ukuba kunokwenzeka, faka amaqhinga kwi-muscle ye-oblique esiswini - kwaye unxibelelwano lweveki lunikezelwa!

Sebenzisa unyawo lwakho lokunene ukuze ulungele phambili kwaye welula ingalo yakho phambili ngokungathi uthatha into. Phinda u-3-4 amaxesha, phinda ngasemva kwesandla, uphinde uphendule inxalenye engaphezulu yomzimba ngakwesobunxele. Emva koko yenza umsebenzi kunye nomlenze omnye, imizuzwana engama-30. Ukusetyenziswa kwakhona kuqhutywe ngezilingo. Ungakulibali ukuba imithwalo yamandla idinga ukutshintshana kunye nokwelula kwezihlunu ezincinci. Yenza okunye ukuzivocavoca ukudweba esiswini sakho. Zingenziwa nangona zimi okanye zilele, ngexesha lokuphumla.

Enye indlela i-myostimulation. Kuyafaneleka kubantu abakhubazekileyo kwaye banakho ukuphulukisa okukhulu. Awufumani kuphela udonga lwesisu esiswini, kodwa uqinisa i-corset ye-muscular ye-back, ebaluleke kakhulu kwi-pathologies yomgudu. Amacebo amaninzi kunye noqwalaselo oluhlukeneyo kwiimarike. Kodwa ukutya ukugcina ngexesha elifanayo akubalulekanga.

Iingcebiso zokutya

Qaphela ukuba unqulo, kodwa ngaphandle kokunyanzelisa impilo yakho. Khumbula, ngaba unayo izifo ezingapheliyo. Ukukhulelwa nganoma naluphi na ixesha kukuchasene nokufumana ukutya okanye ukuzama ukupompa i-press for iveki. Ungadli ngehora lesibhozo kusihlwa, ebusuku usela i-kefir kuphela, udle ukutya okunothile kwi-fiber, okukhuthaza i-intestinal peristalsis. Yidla iiprotheyini ezininzi zemifuno (ubhontshisi, ubhontshisi), kuyadingeka ekwakheni ubunzima besisipha. Khumbula: ukusetyenziselwa ukupompoza umshicileli ngeveki, ukufaka isandla ekulahlekelweni kwesisindo esiphuthumayo, kwaye ezininzi zeexin kunye nemveliso yokubola ziphonswa egazini, ngoko ke uphuze amanzi amaninzi. Musa ukulibala ukuba ukulahleka kwegazi ngokukhawuleza kubangelwa ngenxa yokudambisa amanzi, okungenakulungeleka intliziyo kunye neentso kunye nokuphanga kwesikhumba.

Ukulungisa umphumo kwaye utshintshe ukuziphatha kokutya kuya kunceda uqeqesho lwama-autogenic okanye ukutyelela kwi-psychologist ngokusetyenziswa kwe-hypnotherapy, ingakumbi ukuba uyaphawula ukuba ukutywala ngokugqithisileyo kungokwengqondo. Kungenzeka ukuba emva kokusebenzisa olu buchule uya kumangalisa abaqhelana nabo, kwaye oku kuya kuba yinto engcono kakhulu yengqondo kwixesha elizayo.