Bonisa ngokuba isikhamo sewayini ekhaya nokudla ngendlela efanele

Unikezwe kuze cindezela bese okhalweni ezincane - iphupho kwabesifazane abaningi. I ubulili fair ngezikhathi zama nekuwusebentisa. Qala ufake nabezindaba, ahlale ukudla, kodwa ambalwa sifinyelele umgomo zaziswe. Ezinye izindaba zika-ukuphakamisa isandla, sicabangisisa ngazo zonke imizamo yabo ukuba Saze sadlala ngesikhathi. Asikho isidingo give up, uma ufuna ngempela ukuba ukuba nokhalo oluncane okhalweni emide emincane. Uhlelo ngokuba isikhamo sewayini ekhaya kuhlanganisa umzimba nokudla okufanele, kodwa ngosizo lwabo uzokwazi ukuze uqaphele iphupho lakhe.

Dala ekudleni kwesokudla kungaba kakhulu. Yidla okungenani izikhathi 3 ngosuku. bakhonze ngasinye kufanele mayelana 250-300 g. Lapho isidlo sakusihlwa kufanele kube kungakapheli 19 pm. Uma ungenaso isiqiniseko sokuthi ukuthi ungakwazi kahle akha imenyu yakho, cela usizo isazi. Lo chwepheshe ngeke ukupenda wena uhlelo lokudla, futhi ngeke kuphela ukulandela ncamashi. Ngenxa yalokhu uzokwazi ukuba kakhulu ukunciphisa fat umzimba esiswini futhi uqede kungenzeka ukukhula esikhathini esizayo.

Cabanga ngalokho obonisa ngokuba isikhamo sewayini ekhaya, ungakwazi ukwenza. Amanga emuva phansi, izandla, yehlisa ngokukhululekile. On the exhale qinisa imisipha yakho besisu, donsa uphumule. Yenza lesi sivivinyo izikhathi 20-30.

Phakamisa izinyawo zakho phansi i-engela degrees 30. On the exhale, siphakamise umzimba phansi welulele izandla zakho kuya amasokisi. Bamba amasekhondi angu-10. On the donsa, ubuyele indawo yokuqala. Yenza 7-10 liyaphuma.

Izivivinyo naloku lokulandzelako kwesifundvo cindezela ekhaya. Ukugoba imilenze yakho, faka umbala wakho kunoma iyiphi entabeni (usofa, isitulo, ebhentshini, njll). Eligoqiwe ezandleni zakhe. On okhishwa ngamakhala qinisa engxenyeni engenhla cindezela bese lift ngenhla phansi izindlu. Amasekhondi ambalwa hang okwesikhashana. Nge umoya udedele ngemuva. Phinda umsebenzi izikhathi 15.

Bonisa ngokuba isikhamo sewayini ekhaya futhi kufanele kube ku esiswini ephansi. Kuyinto kule ndawo ikufanele ukulungisa nzima kakhulu. Labahleti esiyilweni, ukuncika emuva ezingalweni zakhe. Joyina ndawonye imilenze, phakamisa zibayise phansi futhi ukudweba Izinombolo amasokisi emoyeni. Ngokwesibonelo, ku-1 kuya 10. Khona-ke baphumule. Phinda le ukunyakaza waphinda.

Amanga emuva phansi, wabeka izandla zakhe ngemuva ekhanda lakhe, ukugoba imilenze yakho, ukuwela kubo ngaleso nokwephuka aphakamise phansi. Exhale, ephakamisa ikhanda phansi namahlombe, sibheke izinyawo zabo. emahlombe kancane Inspiratory phansi, kodwa hhayi uhambe ngokuphelele. Thatha enye ngamakheshi 9.

A kakhulu umsebenzi ngempumelelo ngenxa yesixuku ekhaya - oqeda ukhalo phansi. Ukuqamba Amanga emhlane wakho, beka izandla zakho ngaphasi izibunu, imilenze ukhombe phezulu, donsa amasokisi. On okhishwa ngamakhala qinisa nabezindaba ephansi futhi phakamisa ukhalo. Bamba phezulu ngoba 4 imizuzwana. On the donsa, yehlisa izibunu zakho phansi. Yenza enye ngamakheshi 14-19.

Thola ngamadolo wakho, izinzwane ukuphumula ngokumelene phansi. Inspiratory ehlangeni umzimba emuva, qinisa ABS wakho. Nge awumoya okhishwa ngamakhala, ubuyele isikhundla ngqo. Ukuzivocavoca udinga ukwenza izikhathi 10-20. Isexwayiso: Ingabe hhayi flex ukuze e okhalweni ubuhlungu noma ukungezwani edabukisayo.

Phakathi ukuqeqeshwa ukusebenzisa ecashile imisipha besisu ezijulile. Bona kufanele kugcinwe ngaso sonke isikhathi isesimweni esihle, ngoba yibo kungumthwalo izitho okhalo, ngakho ungadikibali esiswini ukuze uye phambili. Ukuzivocavoca kuyasiza qinisa liqonde, etshekile futhi transverse imisipha besisu. Kuyasiza ukuba cindezela okwaziyo futhi yakha waistline enhle.

Abesifazane abaningi ubambe nombono oyiphutha wokuthi esiswini Friend kanye sibalo mncane - isipho yemvelo. Eqinisweni, isisu kanye okhalweni kungase kushintshwe njalo owesifazane. Kubalulekile ukwenza kuphela ukuzilolonga ngokuba isikhamo sewayini ekhaya futhi unamathele umsoco ofanele. Uma ungenzi kahle kuzohambisana nale mibandela, uzophawula ushintsho omuhle esikhathini esizayo esiseduze.