Indlela ukususa amafutha kusuka ezinqulwini ngempumelelo futhi unomphela?

Le nkinga ngokukhethekile ukuze ahlekise wobulili bubuhle. Wonke umuntu wesifazane esifisa abe Curves ovusa lezinqulu, izibunu eqinile enwebekayo ngesinye ngizibuza indlela ukususa amanoni kwamathanga nezinqe?

Ngenxa izici bokuphila abesifazane kakhulu amafutha aqoqana kulezi zingxenye futhi into enzima kunazo zonke isuka lapho ulahlekelwe isisindo imizamo. Njengoba bekhula, le ngxenye yomzimba hhayi kuphela kwandisa umthamo, kodwa futhi kuba wabuka alithandeki bese kuba okuxekethile ngaphezulu. Kungakhathaliseki nendlela sisusa amanoni kwamathanga phakade?

Ukuze balahle amakhilogremu wazonda ukhalo nasemilenzeni, indlela ihlanganiswe: ukuzivocavoca, ukudla okufanele, umzimba ezikhethekile. Ngayinye yalezi zinyathelo wedwa ngeke kusize. Ukuze ususe amanoni okhalweni, babe nesineke - inqubo kunzima futhi isikhathi esiningi.

Ngavele kumelwe bathi ukususa amafutha kuphela okhalweni - akunakwenzeka. Ukuze wehlise okhalweni Udinga ukwehlisa isisindo wonke, futhi ngaleyo ndlela unciphise umzimba zonke izingxenye zomzimba. Yiqiniso, abantu abehlukene, kuncike ubulili, ubudala kanye nezici zofuzo, owenziwe waba owasendaweni amafutha ezifakwa ezindaweni ezahlukene hhayi uhambe ngendlela efanayo, kodwa ukunciphisa, isibonelo, selilonke ukhalo okhalweni ngesikhathi esifanayo zihlala zinjalo, usayizi webele - ngeke isebenze.

Aerobic noma cardio.

Ukuze ukuzivocavoca zihlanganisa ukugijima, usheshe, ukweqa intambo, edlala kwi ellipsoid futhi ngebhayisikili emile. kuphumelela kakhulu unqamule izwe egijima, uhamba ekukhuphukeni noma ukugibela izitebhisi, ukugijima eya ukushesha. idatha Layisha kahle kilojoule, ngcono senhliziyo umgudu wokuphefumula, kuqinisa imisipha yemilenze. Indlela ukususa amanoni okhalweni ngosizo aerobics? Kunconywa ukuthatha amakilasi ezifana cishe ihora izikhathi 4-5 ngesonto. Kumelwe sikhumbule ukuthi ukuzivocavoca ingeyona umumo umzimba enhle, kodwa burns kilojoule, okungaba gcwalisa ngokushesha inala yokudla kuphela. Ngakho-ke, kubalulekile ukudla ngendlela efanele futhi ukwenze umzimba esikhethekile okhalweni.

Ukudla okunomsoco.

Isikhathi esining impela, ukuze ususe amafutha ezinkalweni, abesifazane ahlale phezu indlela yokudla ehambisana nempilo ehlukile noma cishe singenakudla. Okokuqala, ngesikhathi ezilile umzimba uqala ukudla amaprotheni kuqala, khona-ke uya imisipha namafutha uhlala kuze kube sekugcineni. Okwesibili, ukuzila engalawuliwe noma ukudla ezilimazayo sina empilweni, kanye nokuvuselelwa kwezindawo bendabuko ukunikezela isisindo esengeziwe ngokushesha ukubuyela. Okwesithathu, okusheshayo kwesisindo akusona isiqinisekiso lobuhle umusa, futhi kunganciphisa kuphela kusukela ukubukeka, engeza ubudala, okwenza isikhumba nokuwohloka nobuso ukhathele. Ngakho asikho isidingo bengadlile noma kancane khona, futhi ngidla ngendlela efanele. A ukudla olinganiselayo okunempilo kufanele kube yinto evamile ukukhuluma kukho konke ukuphila. Ukudla siqukethe imikhiqizo yemvelo, adliwayo fresh, abilisiwe, iyisitshulu, wabhaka noma steamed. imikhiqizo ezinconyiwe: inyama mafutha (inkukhu, turkey, inyama yenkonyana), izinhlanzi, okusanhlamvu, ephansi fat cottage shizi, iyogathi, i-yogurt, amafutha omnqumo, amaqanda, imifino, izithelo, ngaphandle izithelo nge high okuqukethwe ushukela. Kodwa inyama amanoni, amafutha, amaswidi, khekhe, ukhilimu amakhekhe, ayi, nomqwayiba, ibhotela, imikhiqizo okunamafutha yobisi, ukudla okusemathinini, imayonnaise, ukudla okuthosiwe, utshwala, amazambane chips, Cola, njll kufanele indiva. Une ukungacabangi nje kuphela mayelana nendlela ukususa amafutha kusuka ezinqulwini, kodwa futhi mayelana nokuthi ungakwenza kanjani kangangokuba amanoni engabuyi, futhi kuzosiza umsoco ofanele kuphela.

Umzimba for okhalweni.

Uma nje ukwehlisa isisindo nokubambelela umsoco ofanele, okhalweni, uzokwehla, kodwa ngeke enhle futhi kufanelekile. Ngakho-ke, ngaphandle izivivinyo letfutfukisa imisipha, abakwazi ukukwenza. Nazi umzimba ezimbalwa abasindwayo kahle lonke ukhalo endaweni - cishe zonke izivivinyo umlenze ezihilela imisipha gluteus, ngaleyo ndlela uhlanganyela izinyawo, kungaba ezolile ezinqeni.

Lunges. Ngokuphelele wasebenza zonke imisipha ethangeni. Kusukela imile, emuva ngqo, ubambe dumbbells, lunging phambili ngonyawo olulodwa kwamadolo akusho "Kwathi esaphuma" phambili, ukuhlala bengathathi lezwaneni, umzimba akusho ungatshekisa. Nge abelula iDemo eside Quads ezithwele, nge eside - hamstrings nezinqe.

Umlenze ngazo. Okwenziwe kudivayisi ekhethekile. Hlala phezu kwesihlalo, nibeke izinyawo zenu emsamo ehlombe-ububanzi ngaphandle, ukuguqa yakho, uzama ngangokunokwenzeka ukuletha them closer esifubeni sakho, bese uyaphakamisa yesikhulumi, izinyawo kungukuthi qondanisa ngokugcwele, emuva uma kuziwa zihlalo. Kukhona simulators nge engele ezahlukene kuthambekela. Ukuze benze uhlelo lokusetshenziswa amaqembu ehlukene imisipha udinga ukushintsha isikhundla izinyawo emsamo.

Squats. Noma yimuphi squats benze ngokuphumelelayo endaweni emathangeni nezinqe, ebanikeza Curves enhle. Izinyawo zabo emahlombe-ububanzi ngaphandle, ugodle zakho ziqonde, ukubeka emahlombe entanyeni ibha. Squat ukuze phakathi kunawo wonke futhi tibia akha engela kwesokudla. Amadolo liphezu izinzwane zezinyawo.

Ngakho, indlela ukususa amanoni kwamathanga? Ukuvivinya umzimba ngendlela - burns amafutha, ukudla kwesokudla - akusho buthelela fat, umsebenzi - imisipha qinisa ezinqulwini yakha umugqa amahle.