Indlela ephumelela kakhulu kwesisindo ekhaya

Ukubona ukuthi isikhathi ukuba ulahlekelwe isisindo, njalo kuyazuma: wena uya phezulu eshalofini iKhabhinethi ozithandayo jeans ehlobo, futhi - oh, horror - musa izingxenye okhalweni. Noma phambi ukufinyelela ngowokuqala ebhishi kule sizini, wagqoka Swimsuit, ukuhlola sibalo esibukweni bese ngiyabona ukuthi lutho ebusika akazange ukuya ejimini. Khona-ke ukuqoqa intando e isibhakela bese unquma ukuba ulahlekelwe isisindo - manje futhi ngokushesha, futhi into esemqoka - ngokushesha ngangokunokwenzeka. Kulesi sihloko sizoxoxa ukuthi kungenzeka ezisheshayo nezisebenzayo kwesisindo ekhaya nokuthi stroynet ngaphandle umonakalo empilweni.

Lose Weight Fast - Yinganekwane Noma Yiqiniso?

Njengoba okuningi njengoba singase sifise sengathi, kodwa ukunciphisa umzimba ngokushesha futhi ngokuphepha akunakwenzeka ukuba aphumelele. Ngokuzumayo kwesisindo - ngaso sonke isikhathi esicindezela kakhulu emzimbeni yethu, ikakhulukazi lapho isisindo ukunciphisa kufinyelelwa ngenxa yokulamba. umzimba wethu - ukuziphilisa, futhi ngicabanga uma ikhumbula: Manje akukho ukudla, izakhi kancane, ngakho-ke, lapho izikhathi ezinzima siphezu, uzodinga Thenga kakhulu izakhi ukuze zisetshenziswe esikhathini esizayo.

Ngempumelelo kwesisindo ekhaya ngeviki ungavula ku ngendlela efanayo ukuze kwesisindo isikhathi ngisho mfushane. Ngakho-ke, uma unquma ukubeka umkhawulo ekudleni kwakho kwabanye senzakalo esibalulekile lapho kudingeka ubheke ukwenzela ukungena okuncane kakhulu (lomshado, iziqu, ukuthatha isithombe), khona-ke mhlawumbe wena ulahlekelwe isisindo ngaphambi komnqamulajuqu, kodwa uma ngokushesha emva kwalolo suku uzoqala lapho njengakuqala , umzimba uyobe ngokushesha ukubuyela zonke intshontshiwe isisindo sakhe.

Kungenzeka wayesho ukuthi kufanele siyeke futhi lutho ngabo ukuthi abayikwenza? Lutho neze. Uma ngempumelelo kwesisindo ekhaya cha lindela Imiphumela kwemvelo, kuleli sonto kungenzeka endaweni ukudonsa lesi sibalo futhi ukusungula isimo sempilo, okuyinto nakanjani ziboniswe ukubukeka kwakho. Konke lokhu amasu baziwa: ukwanda umsebenzi, ngcono - noma kunjalo asisho usike - ukudla, ukulala elizolisayo. Ukuze uthole imiphumela yesikhathi eside kubalulekile ukushintsha indlela yakho yokuphila babé yinto evamile yansuku zonke - uma kungenjalo yonke impumelelo yakho ngeke idilike ukuza. Ngezansi sixoxa yezindlela eziphumelela kakhulu ukunciphisa umzimba ekhaya.

Okuningi umsebenzi sezimoto njengoba indlela engcono kakhulu ukunciphisa umzimba

Uma ufuna ukunciphisa umzimba, kodwa akukho azoshintsha e ukuphila kwakho, khona-ke, ngeshwa, sibalo sabasincane ngeke ilokhu ingafinyeleleki kuwe umphumela. Lamukele iqiniso lokuthi ukuncipha ngokushesha nangempumelelo ekhaya - kuphela ekhaya, ngaphandle umsebenzi omusha - ongenakuwufinyelela. Khumbula isisho - ukuze ube umuntu ayikaze, kuyodingeka wenze izinto eziye iyenze. Ukuze ube toned futhi encane, kubalulekile ukuba bayakhohlwa usofa naku-TV.

Akunjalo ngempela ngokushesha ukusheshe ejimini noma aerobics waxhumana ekukhathaleni njengoba ziyazithanda ukwenza imfundamakhwela abathanda. Ukujwayelana bakho ezemidlalo okumelwe ingaphazamiseki futhi ibe kancane kancane, ikakhulukazi ezimweni lapho kudingeka ulahlekelwe isisindo ngesonto ngaphambi komshado. Uma une ngesonto ngaphambi komshado eziyosebenza kanzima bazibandakanye futhi ukubala amabutho, kunobungozi lelo dili ngeke bakwazi ukuhambisa kusuka imisiwe kuqala imisipha soreness bemisipha.

Ukuze ushintsho kuqala isimo umzimba kwaba nomphumela, umane ukuthuthukisa ngaphezulu ukuhamba. Phuma ehamba emgodini noma ibhasi eyodwa stop ngaphambili, indiva ikheshi futhi esizihambelayo, thola isikhathi sokuhamba. ukuhamba avamile ngeke kuholele ngempumelelo kwesisindo umlenze ekhaya, angayi igumbi, kodwa futhi ngcono ukubonakala kanye isikhumba nokusondelana umoya ohlanzekile. Yiqiniso, ukukhetha imizila engcono, lapho traffic incane, kukhona eziningi zasemazweni nesikhala.

Ukudla Buyeketa: ushintsho Ukudla ngeviki noma esaphila

Eyesibili imfuneko ukuzuza sibalo mncane - ukudla okunempilo futhi ephelele. Omunye kungaba bangaphezi bandakanya futhi zenziwe ejimini, kodwa uma ufika ekhaya ngemva Amazing ukudla isobho ngesikhathi, shawarma kanye ikhekhe elimnandi, imizamo yakho izolahleka ngeze wachitha.

Ukuze sihlale isesimweni esihle, ngeke kudingeke sibukeze ekudleni kwakho kakhulu. Kufanele kube olinganiselayo kahle, kodwa hhayi ngokweqile. Nakulokhu futhi sikhumbula izinto eziyisisekelo umsoco ofanele:

• imifino okuningi kanye nezithelo.
• Ngaphansi ukudla okunesitashi namaswidi. Ufuna ukuba unciphise umzimba ngeviki? Ukuphungula kusukela ekudleni amnandi, nesinkwa namakhekhe - futhi kakade izinsuku ezintathu uyozizwa lula kakhulu.
• Ezimbalwa "ezingenalutho" ukudla - chips nama-crackers uzokunika imali ubala izakhi futhi uthathe kuphela indawo esiswini.
• Qiniseka ukuthi adle ibhulakufesi - ngokuvamile ekuseni kunzima kithi ukuthi ngokwami okudliwayo. Kodwa lesi simo Kulula ukufeza ne ohlwini lwezinto olulandelayo.
• Ukulahla ukudla ezinkulu - sakusihlwa esikhulu ebusuku kwephula hhayi kuphela umthamo zomzimba wakho, kodwa futhi iphupho. ubuthongo Okugcwele ebusuku ngemva kokudla kwakusihlwa elisindayo ebusuku ngeke aphumelele, ngoba umzimba ayiqondi ukuthi yini ukwenza: kungakhathaliseki ekugayeni ukudla, noma ugxumele basebusika bese wehlisa ijubane zonke izinqubo. Umzimba ayoyikhetha ukhetho lwesibili futhi izokwamukelwa ngokuba ukugaya ukudla ekuseni ubusuku bonke kwakusihlwa yakho ngeke nje amanga isisu sakho. Zama ukuthi ungadli lutho ebusuku, futhi uzoqaphela kangcono kanjani uyozizwa ekuseni. Ukuze ngempumelelo kwesisindo ekhaya kumelwe!

Indlela ukungacabangi ukudla

Yiqiniso, usuku olulodwa kakhulu ukushintsha Ukudla akunakwenzeka. Uma zisetshenziswa nsuku zonke ukuba nidle amaqebelengwane noma ushokoledi ne ikhofi, bese zenyuka ngokushesha senqabe kubo, uyozibonela ukucindezeleka okukhulu. Ngokuvamile ukudla elukhuni imicabango ekhanda lami nje benze lokho phinda ukudla. Hhayi-ke, uma ungakwazi thikazisa yini enye: lutho bathi uma umuntu owayo uthandana, ulahlekelwa iphango. Awunayo ngempela kudingeka ukuthandana - nje shift umsebenzi, ukuthatha uhambo, amakilasi ezintsha. Udinga into ukuba luthathe yokuzilibazisa isikhathi sabo futhi uthole isipiliyoni entsha.

Kodwa ngisho noma ngabe uthole inkomba entsha imizwelo yakho nemicabango futhi, zaphelelwa uthando lokudla yakho, musa wathatheka isiteleka indlala. Ukudla kwenu kufanele ugcine umzimba wakho kunokuba buthaka ke.

Weight Loss - ithuba lokwenza abangane ne ezemidlalo

Uma ufuna ukwenza sibalo ezinhle isibe umthombo wakho njalo lowo muntu uyaziqhenya, awukwazi ukwenza ngaphandle nemidlalo. Uma ungafuni ukuya ejimini noma ukuqina isikhungo ke, yebo, ungase uprakthize ekhaya. Nokho, ukuphumelela ukuqeqeshwa ekhaya ngokuvamile ingaphasi kakhulu kunaleyo lapho uthenga okubhaliselwe a club imfanelo. Uma kufanele ukhokhe into imali, bese sithatha lokhu kakhulu eduze kakhudlwana. Ukubhaliswa kuzokhuthaza ukuthi uthathe amakilasi nokuthenga "umsebenzi".

Ngaphandle kwalokho, noma ngabe usafuna ukwenza ekhaya, kufanele uthathe Ezifundweni ezimbalwa kusuka Umqeqeshi ezinhle ngenxa ukusetshenziswa inqubo efanele. umzimba okungafanele ngokuvamile enza kungalimaza kakhulu kunokuba kusize. Kwaba ngemva kokuthola zonke umehluko wemisindo nemiqondo yamagama - indlela umzimba ngempumelelo ukunciphisa umzimba ekhaya, nokufaneleka izivivinyo ezikhethiwe ngawe uqobo, njengoba udinga ukwenza izindlela, uma hle deal - ungakwazi ukuqhubeka ngqo umkhuba.

Izinqubo okumelwe Kudingeka sigxile cardio. Umsebenti wakho - ukuze kusheshiswe ukushaya kwenhliziyo ukunikeza ukunikezela anda umoya-mpilo egazini, nakho kuzoholela nokulahlekelwa amafutha. imithwalo enjalo ihlanganisa ukugijima, usheshe, ikakhulukazi sezwe elinamagquma, ukusebenza umsebenzi emabhayisikili, treadmills futhi steppers (Simulator ukuthi kulingisa isitebhisi), ukudansa, Ukuvivinya umzimba ngendlela, umzimba esebenzayo, roller ukushushuluza, ukushushuluza kuqhwa futhi ngebhayisikili - yonke into eyenza inhliziyo yakho ukushaya ngokushesha.

ukusebenzisa kwakho kufanele kube yisikhathi eside ngokwanele - okungenani isigamu sehora - kodwa hhayi kokuzama ukuqedela nokuvusa induku. Kuyinto njalo ebaluleke ukuyeka ngesikhathi, ngaphandle kwalokho ngeke bakwazi ngiziphoqe ukuya umsebenzi olandelayo. Umzimba wakho inomkhawulo ukuguga, kanjalo noma isiphi isigaba kufanele bazi uma sekufanele uzibambe.

Isibalo ukusebenzisa ngesonto - 2-3, nge sikhathi - 3-4. Thatha umthwalo nhlobonhlobo: izinsuku ezimbili ngesonto - ukudansa, izinsuku ezimbili - ukubhukuda, futhi ngezimpelasonto - okusemgqeni ukushushuluza. Ngakho imisipha yakho ngeke atfutfukise, umzimba - ukusheshisa, futhi lesi sibalo - ukuthola i ijamo enviable.

umzimba Ngempumelelo ukunciphisa umzimba ekhaya

Uma ungenaso isikhathi ngaphambi isenzakalo esibalulekile, lapho noma yini eyayidingeka ukuze bheka smart futhi ekhangayo, ungakwazi yenza i izinga lokugayeka kokudla emzimbeni, enezela imisebenzi yansuku zonke okulula gaphambi futhi umbhangqwana umzimba.

Umkhuba ukuqala ekuseni nge ukushaja wenze isimiso yayo esibophezelayo. Lokhu nginikeze isidumbu sakho ngecala lokuvukela vivacity futhi ngeke kulethe kuhle zonke izinqubo emzimbeni. Uma ungakwazi - hamba ngaphandle ipaki noma ingadi yomphakathi. Ukushaja akufanele nzima - kungcono "qala-up" umzimba, sikuvumelanise isimo ukusebenza. Mash amalunga omzimba, ukudonsa, khumbula ekusebenziseni imfundo ngokomzimba esikoleni. A plus elikhulu - emva ukushaja ungafuna ukudla kwasekuseni.

Ngaphezu ukushaja, ukhethe okungenani isigamu sehora ukuzivocavoca izikhathi 2-3 ngesonto. Kubalulekile ukwenza iqoqo gaphambi umzimba ukuze imisipha bayajabula up. Faka iqoqo umzimba ezimfushane, lunges, push-ups, amapulangwe - yini esebenzisa lemali imisipha emzimbeni wakho.

Sail ekufezeni sibalo ukwenzela ukungena okuncane kakhulu

Swimming - enye yezindlela neqondayo kakhulu ukunciphisa umzimba, ikakhulukazi uma ukubhukuda olwandle. Uma ungenalo bahlala eduze kolwandle - ichibi noma emfuleni ngesikhathi sasehlobo ukusiza kakhulu kuzuzwe ngalé ukwenzela ukungena okuncane kakhulu.

amakhambo waqobe ukuya ichibi noma emfuleni kuyobonakala ku isithombe sakho kubaluleke kakhulu ngaphezu kokuvivinya i ngempumelelo kwesisindo ekhaya. Uphenyo navigation uhlale omuhle kakhulu: kungcono indlela enhle kakhulu uzigcine isesimweni esihle, ikakhulukazi uma kukhona izinkinga kanye namalungu uhlelo zemisipha.

Sekuyisikhathi ekugcineni ukulala

Ngempumelelo kwesisindo ekhaya akunakwenzeka ngaphandle ukubuyiselwa imodi efanele sokulala futhi sihlale siphapheme. Kokulinganisa ukulala izimangaliso nge ke hormone yakho - ibonakala impilo jikelele kanye iphimbo emzimbeni. Kahle kahle, ufuna ukuya embhedeni ebusuku futhi uvuke 22-23 at 6-7 ekuseni ukulala ngokugcwele. Noma yimuphi ukusikeka sokulala ukwenza kube nemiphumela: ukukhathala avame ukunqwabelana. I kancane wena ukulala, kulapho usukhathele futhi bathambekele kakhudlwana kunabanye ukudla.

Indlela kujwayeleke ubuthongo, uma zisetshenziswa ukuya zilale ngemva kwamabili? Ungazama izindlela eziningana futhi inhlanganisela yawo:

• uvuke ngaphambi kwesikhathi esivamile - kusihlwa ngokuqinisekile ukhathele, kodwa kuyoba nezilingo ezinkulu ukuphuza ikhofi kanye, Ngakolunye uhlangothi, eminye izinkinga kokulala;
• bachitha usuku lonke iyasebenza kakhulu, ukuze kusihlwa lutho ufuna, kodwa ukuwela embhedeni futhi ubuthongo;
• ungaphuzi ikhofi, itiye eqinile - ngaphandle evuselela umzimba ufuna ukulala ngesikhathi.

Zama ukusheshe ulale ukwenza isiko: ukucisha i-TV, i-computer, ubeke eceleni ifoni (ngisho ukuvala kuso-Wi-Fi, ukuthi kwakungekho nesilingo ukuya Inthanethi isivele ilele ngaphansi kwengubo yokulala kubemnyama egumbini futhi kungenzeka ukuqeda yonke imithombo yokucasuka ngangokunokwenzeka. . ekugcineni, okunzima kakhulu ingxenye - bophezela uphumule ngokuvamile kunzima, ngisho elele sikhathi, ilele embhedeni uqwashile waphendukela ngapha nangapha, wahlanganyela umphefumulo ehlola futhi sokuqalekisa yena -. amaphutha kanye amaphutha, ngoba uya ukulala, futhi eqinisweni ayengakwenza ukuze uthole phansi ibhizinisi.

Ukuze ukuzilibazisa kuba umoya ezibalulekile ongazisebenzisa kokuyolala. Nokho, ake ucabange ngilale, wena Zichayeké umthombo okungapheli wamandla namandla, ukuze uvuke ekuseni, ugcwele ubungqabavu kuvuselelwe. Quality "kabusha" umzimba kungenzeka kuphela ngaphansi isimo zokuzilibazisa ezinhle.

Ngempumelelo neminye umzimba ukugoqa ekhaya

Le nqubo, efana Ukugoqa, kuletha umphumela yezimonyo kakhudlwana futhi kuqinisa isikhumba okuxekethile. Akulungile ukucabanga ukuthi ukugoqa uyakwazi ancibilike fat ngaphansi kwesikhumba - ivolumu yakho incipha ngenxa amanzi ukuhwamuka.

Nokho, uma kunesidingo, ukubheka njengoba smart, esebenza kahle futhi ezisonga isisindo ukulahleka. Ekhaya, kungaba kusetshenziswa esiku ifilimu nokudla izithasiselo okuyinto zishukumisa kwegazi. Ngokuvamile evala wenza nobumba noma ukungcola, uju, uthenge okhilimu yezimonyo, ngisho ushokoledi.

Kubalulekile ukuba bangalisebenzisi kabi lolu hlobo inqubo futhi ukhumbule ukuthi amanzi ayahwamuka kusukela ngokusebenzisa amangqamuzana esikhumba somuntu kalula ungabuyela yokwamukela ukudla noma uketshezi. Ngakho-ke ukugoqa kungcono ukusebenzisa njengoba inqubo umphumela wangaleso sikhathi (ukuthwebula isithombe noma ukushaywa ebhishi), kanye nemiphumela yesikhathi eside etholakala ngosizo ezemidlalo kanye nokudla.

ukucindezeleka Ngaphansi: Ungagxili ukuncipha

Okumangalisayo, kodwa ngaphansi sicabanga ukuncipha, ngokushesha kwenzeka kithi. Ngokuqinisekile kwadingeka ukuba bazibuze ukuthi ushintsha isithombe sakho emva kwesonto olwandle, uhambo eholidini, ngisho ezinye izenzakalo ezivusa amadlingozi.

Indlela ephumelela kakhulu kwesisindo ekhaya uhlale ekhaya ukwamukelwa nokuzihlonipha, ngokuba nezingxabano ukwaneliseka. kwesisindo imfihlo ukwamukela futhi bathande sesisu sami ngenxa ukuthi kuyini, manje, futhi kancane kancane bathuthele ekahle. Uzisola ngamunye kudliwa candy, siqhubeka bangathandi elamukelekile.

Ukuze uthole hung up on ukudla kanye kilojoule yokubala, uzinika isikhathi sakhe into ebaluleke nakakhulu: umndeni, izihlobo, abangani, izifundo umsebenzi. Lapho ukudla akuseyona kuncike yokukhulekela futhi buya ngokudingeka ukuze silondoloze amandla, izinkinga eziningi lesi sibalo zinyamalale. Lokhu akusho ukuthi uzoyeka ukuze ujabulele ukudla okumnandi - nje bazogcwalisa ukunambitheka uyolahlekelwa obuncane ikhekhe, hhayi ingxenye yako.