Izakhamizi ezibandakanya ukuzivocavoca umzimba, kungakhathalekile ukuqina nobude bazo, ziyazi izinzuzo zamasu namasu akhethekile. Benza kube lula ukufika kumphumela oyifunayo. Ungomisa kanjani izinyawo zakho? Qhubeka ufunde.
Ungomisa kanjani izinyawo zakho ekhaya - izincomo
- Uhlelo lokudla okwenziwe kahle.
Ukudla kwezemidlalo kuqukethe imithetho ethile edinga ukunamathela okuqinile. Akunconywa ukuthi udle amahora ama-2 ngaphambi kwekilasi. Akuvunyelwe neze ukweqa ukudla (ekuseni, kwasemini, kusihlwa). Odokotela abaningi batusa ukudla okuyisithupha ngosuku.
Nakhu ukuthi umzimba uzokwazi kanjani ukuzivumelanisa kangcono namazinga ahlukene wokucindezeleka futhi ungasebenzi kulimaze wona. Isidlo ngasinye kufanele sihlukahlukane ukugwema ukubonakala kokuphazamiseka kokugaya ukudla, ukuvela kwezifo zamathumbu.
- Ukuqeqeshwa kwamandla.
Ukuqeqeshwa kwamandla kuyadingeka lapho usomiswa. Lokhu kufaka phakathi: ukuqunta ngomthwalo (inani lamakhilogremu lincike ebangeni lokulungiselela); ukuphakamisa izinzwane (okugcizelelwa lapha amathole emilenze, okusiza ukuwaqinisa); ukuhamba ndawonye namaphaphu.
- Ukuzivocavoca kohlelo lwezinhliziyo.
Ukuqeqeshwa kweCardio kuyasebenza kakhulu futhi kusiza ekuqiniseni imisipha yenhliziyo nesistimu yemithambo yegazi. Bangasebenzisa imishini yokunyathela, imishini yokuzivocavoca ekhaya - abasebenza ngesitebhisi, ukubhukuda nokudansa kwezemidlalo.
Uhlelo olukhethwe mathupha luzosiza ekuqiniseni imilenze yakho, luyenze ibe nokunwebeka futhi ibe mncane. Kuyasiza futhi ukuqeda ukugula okudumile - imithambo ye-varicose.
Izinyawo Ezomile - Ukuzivocavoca Ikhaya
Namuhla, kunokuthambekela kokuqashwa okugcwele kwabantu, lapho izakhamizi zingenaso isikhathi esanele sokuya ejimini. Kulokhu, kunendlela yokuphuma - lezi zivivinyo zokusebenzisa ekhaya. Zonke zenzelwe ukuqinisa iqembu elithile lemisipha.
Izikwele
Ukuzivocavoca okunjalo kuhloselwe imisipha yangemuva, izingalo namahlombe, imilenze, imisipha ekhazimulayo. Ekuqaleni, kunconywa ukusebenzisa ibha engenalutho ngaphandle kokulinganisa, ngoba izicubu ezingafundile zingalimala ngesikhathi sokusebenzisa. Ngemuva kokuzivocavoca okuningana kwamaviki ama-2-3, ungasebenzisa umthwalo omncane, bese ngaphezulu.
Le ndlela ayinzima lapha:
- Imilenze ihlukaniswe ububanzi behlombe.
- Ngemuva kwalokho udinga ukuthatha ibha uyibeke emahlombe akho ngemuva kwekhanda lakho.
- Kunconywa ukuba ugoqe ngokushelela ngaphandle kokuphazamisa ukuphefumula.
- Kwabaqalayo, kungcono ukwenza amasethi ayi-1-2 okungasekho.
Izikwele zeDumbbell
Lezi zikwele zifana nalezo ezenziwa nge-barbell. Ama-dumbbells kulula ukwenza. Imithetho yokukhethwa kwempahla nayo iyafana (kuya ngomthwalo).
I-Dumbbell noma iBarbell Inkonyane Iphakamisa
Lokhu kuzivocavoca kuhlotshaniswa nokwanda kancane kancane komthwalo (ama-dumbbells angasetshenziswa kusuka kuma-2 kilograms nokuningi). Ama-dumbbells azofaneleka lapha kune-barbell (kungcono ukugcina ibhalansi). Kunconywa ukusebenzisa izindlela eziningana nsuku zonke.
Le ndlela ilula:
- okokuqala udinga ukukhetha isisindo esifanele sokuqeqeshwa;
- yima ezinzwaneni ngezinyawo zombili, uphethe ama-dumbbells esandleni ngasinye;
- ukuphakamisa nokwehlisa unyawo kunconywa ukuthi kwenziwe ngesikhathi semizuzwana emi-2-3.
UPlie
IPlie wuhlobo lwesikwati. Le kuyindlela ephumelela kakhulu yokwakha imisipha emilenzeni nasezinqeni. Lo msebenzi awudingi amakhono akhethekile.
Izigaba:
- Kunconywa ukusabalalisa imilenze yakho ngaphandle kwehlombe;
- uwele izandla zombili esiswini;
- hlala phansi ngokunensa nangokushelela kuze kube yilapho izitho ezingezansi zigobe ngokuphelele emadolweni;
- sukuma uphefumulele phezulu;
- dedela umoya bese wenza ezinye izindlela ezi-3-4.
Amaphaphu we-Dumbbell
Amaphaphu anesisindo kungenye indlela eyengeziwe yokuqinisa imilenze yakho nokushisa lawo makhalori angeziwe. Ama-dumbbells wezisindo ezahlukahlukene asetshenziswa njengomthwalo.
Njengakwezinye izivivinyo, isisindo sivunyelwe ukukhuphuka ngokuya ngokwanda kwezinga lokuqina komzimba. Kwabaqalayo, inani lamaphaphu lingaba cishe u-5-6 emlenzeni ngamunye.
Izigaba:
- Kunconywa ukuthatha ama-dumbbells esandleni ngasinye;
- beka umlenze wakho wesokudla phambili futhi ugobe;
- hlala phansi, ngenkathi uhambisa amandla adonsela phansi emlenzeni wangakwesokudla;
- bambelela cishe imizuzwana engu-3-4 bese ubuyela endaweni ejwayelekile;
- phinda izenzo ngomlenze wesobunxele;
- yenza izindlela ezi-3-4 zomlenze ngamunye.
Cindezela umlenze
Umshini wokunyathelisa womlenze awusizi nje ukuqinisa imisipha, kepha futhi ukwandisa ivolumu yawo. Imisebenzi yansuku zonke izosiza ukuyigcina isesimweni esihle. Ezimweni eziningi, ukuqeqeshwa kwenzeka kwi-simulator ekhethekile, ngoba lokhu kukuvumela ukuthi ulawule inqubo bese ukhetha umthwalo.
Le ndlela imi kanje:
- Kunconywa ukuhlala kahle kwi-simulator, ulele, uguqe ngamadolo futhi uncike kubo emsamo;
- kukhona ikhefu ezinhlangothini ze-simulator ukukhulisa umthwalo (izinto zensimbi zifakwa kuzo) - zabaqalayo, kufanele zingabi nalutho;
- ukulawula ukuphefumula, ukugoba isigwedlo sokuphepha bese wehlisa ipulatifomu ngemilenze egobile;
- phakamisa futhi wehlise izikhathi eziningana zilandelana;
- phumula imizuzu emi-2, bese wenza ezinye izindlela ezi-4-5.
Kancane kancane kuvunyelwe ukukhulisa umthwalo nenani lezindlela. Lokhu kuvivinya umzimba kuyindlela enhle kakhulu yokwengeza izinga lokukhuthazela, ukomisa imilenze, ngisho nokuphefumula.
Intambo yokweqa
Intambo yokugxuma iyisabelomali futhi iyindlela ethandwayo yokuqeqesha. Akudingi amakhono akhethekile, isipiliyoni kanye nokuxhumanisa kwemithwalo. Kokubili izingane nabantu abadala bangawusebenzisa lo mkhiqizo. Ngemuva kokuzivocavoca okuningana, imisipha yemilenze, inhliziyo namaphaphu kuyaqiniswa, indawo yokuphefumula iyakhula. Isetshenziswa njengomthwalo owengeziwe wokoma izinyawo.
Ukomisa ukudla
Ukufeza umphumela omuhle kakhulu, kudinga ukudla ngakunye. Ukudla kufanele kubalwe usuku ngalunye (izingxenye akufanele zeqe inani elithile lama-calories).
Kunconywa ukuthi ukhethe ukudla okuphumelela kakhulu, ngoba kufanele kulwe namafutha angaphansi. Ukudla okunomsoco kuhlanganiswe nokuvivinya umzimba ngamandla.
Imikhiqizo Main esetshenziswa:
- inkukhu amaprotheni amaqanda;
- amakhambi amasha (i-dill, iparsley, i-cilantro noma u-anyanisi);
- imifino;
- inyama yokudla (unogwaja, ikalikuni, amabele enkukhu);
- imikhiqizo yobisi (i-kefir, ubisi olunamafutha amancane, ushizi).
Inani elidliwe lama-carbohydrate ekuqaleni kokoma akumele lidlule u-2 gramu ngekhilogremu elilodwa lesisindo somuntu. Lapho-ke ukusetshenziswa kwama-carbohydrate kuncishiswa kancane kancane kube izinkomba - 0.5 amagremu ngekhilogremu elilodwa lesisindo. Imvamisa umphumela uvela kungakapheli amasonto ama-5-6 ngemuva kokusebenzisa lolu hlelo.
Ngokuya ngokubuyekezwa okuningi kwabantu, kunconywa ukomisa izinyawo uma udlala imidlalo. Kuyasiza ukususa amafutha amaningi, kuthuthukiswe incazelo yemisipha futhi kubenze babe nokunwebeka ngokwengeziwe. Kwabesifazane, leli yithuba elihle lokwenza imilenze yabo ibe yinhle futhi ibe nomusa.
