Indlela ukunciphisa umzimba e okhalweni. Inxanxathela umsebenzi ngempumelelo

enempilo eside zimiswe zaqina zimiselwe ekuphileni kwansuku zonke. Phela, njengoba besho, nomzimba - ingqondo enempilo. Futhi kungafiseleka ukuthi umzimba wakhe amahle. Kodwa kanjani ukwenza kukhanga futhi unempilo? Kunjalo, uma kudingeka uvivinye umzimba njalo, futhi isethi kakhulu akhethwe kahle umzimba kuzosiza ukuthola sibalo ncamashi ukwenzela ukungena okuncane kakhulu futhi kufanelekile. Inkinga endaweni amantombazane nabesifazane abaningi bengabantu kakhulu egcwele imilenze namathanga, ngakho manje sizoxoxa kanjani ulahlekelwe isisindo okhalweni.

Ukuze uqale, bayakhohlwa emaswidi ukudla okunesitashi, kuningi carbohydrate owengeziwe. Faka i-oda yakho ekudleni kwakho. Amandla kumele kube enempilo, olinganiselayo futhi ngesikhathi esifanayo lula. Oluthandwayo wanikezwa ukuncika inyama, inhlanzi, izithelo kanye nemifino. Kodwa musa ukuhlala ukudla eqinile ngenye umzimba wakho kuyoba nzima kakhulu namabutho ekusebenziseni nje ngeke.

Okulandelayo udinga ngokuqinile ukudonsa ngokwami ndawonye futhi wazibekela umgomo ukuze bahlanganyele okungenani njalo ngemva kosuku. Khona-ke uzobona imiphumela oyifunayo kakade emavikini ambalwa.

Indlela ukunciphisa umzimba e okhalweni - ukudla

Ukuphungula noma okungenani banciphise eyanele yakho ekudleni kokulandelayo: ethosiwe, ngibhema, ukudla okusheshayo, nososo, soda, amnandi, ufulawa, nokunamanoni, ayi, imayonnaise, amantongomane, okusanhlamvu kanye puree isobho. Bayakhohlwa ukudla ebusuku, futhi ngemva lesithupha ntambama kukhawulwe kuphela ingilazi kefir noma ephansi fat yogurt. Phuza amanzi amaningi, mhlawumbe kuze kube amalitha amabili ngosuku.

Indlela ukunciphisa umzimba ku kwamathanga - ukuzivocavoca

Akubalulekile ukuya a club imfanelo, uzokwazi ukubhekana ekhaya. Musa ngiphishekele yisibalo esikhulu sabasebenzi esingakaze ezinikezwa okokuqala. Kuzoba nzima kakhulu ngoba usuku olulandelayo. Qala nge indlela olulodwa ukuze umsebenzi ngamunye ne 10-15 rep futhi, futhi ekugcineni njengoba ukujwayela ngiwunike kalula ukwandisa isibalo izindlela ezintathu. Qeqesha efasiteleni evulekile noma ngaphandle egcekeni, uma uhlala emzini womzalwane.

Squats emdulini ukusiza ulahlekelwe isisindo emilenzeni namathanga. Ngakho, uvuke emdulini, push ngayo yakho ububanzi izinyawo ehlombe ngaphandle, ugodle zakho ziqonde. Inhale futhi kancane wehlise ngokwakho phansi kuze amadolo akho phansi i-engela 90 degrees. Bamba imizuzwana embalwa, bese exhale njengoba ngokushelela ubuyele endaweni yalo. Ingabe 2 amasethi izikhathi 15 (okokuqala umkhankaso).

Ukuzungelezisa in a izinyawo mbuthano. Lokhu kuyokusiza ukuba uhlanze ngaphakathi namathanga engenhla. Ukuqamba Amanga emhlane wakho, ngiqondiswe imilenze yakho bese ubeka izandla zakho eduze okhalweni lwakho phansi. Phakamisa umlenze owodwa futhi kwenze kube 10 isiyingi senhliziyo enkulu ohlangothini ngokwewashi bese 10 - ngokumelene. Yenza okufanayo nezinye emlenzeni.

Indlela ukunciphisa kwamathanga futhi izibunu: ukubonisa squats ezijulile - Sukumani ngqo, nibeke izinyawo zakhe ehlombe-ububanzi ngaphandle, izandla ngemuva ekhanda lakhe. Slow, ezimfushane ezijulile (okokuqala ezikhathini 20-30, bese ku-50) futhi kancane kancane abuyele esikhundleni saso sasekuqaleni. A enhle yokuzivivinya ezinqeni - ume emathangeni akhe, beseyama izindololwane yakhe, ubekwe emahlombe-ububanzi ngaphandle. Lower emuva akusho bend, emuva ngqo. On the lift donsa a waqonda umlenze parallel phansi njengoba exhale ivinjelwe. Ngakho okudingeka uyenze izikhathi eziningana. Into ebaluleke kakhulu ukuqapha ukuphefumula.

Yonke eziyinkimbinkimbi kuqedile banner, letawuba ngomusa futhi abushelelezi, okwekati - izinyawo ehlombe-ububanzi ngaphandle, ezimfushane ejulile nebanzi futhi ukuqondisa umlenze owodwa, ukuguquguquka maphakathi gravity kuze kube komunye. Heels kungukuthi idabukile off, emuva ngqo, ezinqeni ukuphumula. Sahlala futhi kancane wanikina imizuzwana-10 imiqulu ngakolunye ngezinyawo. Senza into efanayo. Umlenze ngamunye yokwelula ngakho izikhathi 3.

Uma ukubhekana nsuku zonke izikhathi 2, umphumela ngeke bathathe isikhathi eside, futhi ngemva kwezinyanga ezimbalwa uzoqala abangayenza ukuze basize nabangane babo nezihlobo bavuma amathiphu kanjani ulahlekelwe isisindo okhalweni!