Ukuzivocavoca kwendlebe okuphumelelayo

Izindlebe ezinqulwini zingenye yezinkinga zesifazane ezivame kakhulu. Lokhu okubi kubangelwa umzimba wesifazane, ngenxa yezici zawo.

Kungani "izindlebe" zivela ezinqulwini?

Amafutha afakwa emathangeni ahlukaniswe izinhlobo ezimbili: ukusebenza nokugcina. Lezi zokugcina ziqala ukwakheka emantombazaneni aphakathi kweminyaka engu-13 nengama-20 ukukhiqiza inani elifanele le-estrogen.

Kamuva, ungqimba olusebenzayo lubekwe phezulu kusendlalelo esibekiwe, esivela ekudleni okungafanele, indlela yokuphila yokuhlala phansi. Izakhi zofuzo nazo zidlala indima ebalulekile.

Kunzima ukubhekana nama-breeches futhi kufanele ulandele imithetho eminingana:

• umsebenzi ophoqelelwe ngokomzimba. Konke ukunyakaza kwethu kanye nongqimba wamafutha okuholelwayo kufanele kuphendulwe imisipha;
• ubuyekeze indlela odla ngayo. Umzimba kufanele uthole inani elanele lamaprotheni, ama-carbohydrate, amafutha, kepha ngaphandle kokuningi.

Ungasusa kanjani izindlebe ezinqulwini - ukuzivocavoca ekhaya

Uma kungenakwenzeka ukuvakashela ijimu, khona-ke ungenza isethi yokuzivocavoca ekhaya. Ngaphambi kokuqeqeshwa, qiniseka ukuthi ufudumeza imisipha, imizuzu emihlanu izokwanela.

Izikwele

Ukuzivocavoca okuvame kakhulu futhi okuphumelelayo ukulwa nezindlebe kungukuklina:

1. Sibeka imilenze yethu ububanzi ububanzi ehlombe, sigcine umhlane uqonde, squat, izandla zethu ziphambi kwethu. Ukugoba emadolweni kufanele kwakhiwe i-engeli elungile. Sibuyela endaweni yokuqala. Sihlala okungenani izikhathi ezingama-30 kumasethi ama-2.
2. Siletha imilenze yethu ndawonye futhi senze amanye ama-squats angama-20-30 ngamasethi amabili. Kuyafaneleka ukukhumbula ukuthi umzimba kufanele ugcinwe uqonde ngaphandle kokutsheka.

Amaphaphu ajulile

Amalunge angukuzivocavoca okuhle kokusebenza okhalweni lwakho.

I-algorithm yezenzo:

• Thatha ukuma kokuqala, izandla okhalweni;
• Sigcina imilenze yethu ndawonye;
• Senza umkhondo obanzi phambili. Inyawo langaphambili kufanele libe yicaba ngokuphelele;
• Umlenze wasemuva uhlala phezu kozwane, nesithende siphakanyisiwe;
• Umhlane kufanele uqonde ngesikhathi sokuzivocavoca;
• Wehlisa umlenze ongemuva phansi, cishe uze uthinte phansi;
• Lungisa imilenze yakho imizuzwana embalwa;
• Sivuka lapho sikhipha umoya;
• Siphinda ukunyakaza izikhathi eziyi-15 emlenzeni ngamunye.

Lapho ama-lunges, udinga ukulandela imithetho:

• ukubamba ibhalansi. Ukutshekisa kunoma yiluphi uhlangothi akuvunyelwe, kanye nokuxhaswa kwamadolo;
• kubaluleke kakhulu ukuqinisekisa ukuthi unyawo olungaphambili aluphumi ebusweni.

Kunezinketho eziningi zokwenza lo msebenzi:

• nge-lunge encane, umsipha we-quadriceps wethanga uqeqeshiwe;
• uma isikhala sivuma, khona-ke amaphaphu ajulile angashintshwa ngezinyathelo ezinendlela efanayo yokwenza.

Lunge kuzona zozine

Ukugcina imithetho yokwenza lo msebenzi, ungafinyelela umphumela omuhle kakhulu:

• isikhundla sokuqala: kuzo zonke izinyawo ezine;
• ingemuva iqondile;
• phakamisa umlenze emuva bese uwelula;
• senza ama-n0 izikhathi ezingama-20.

Shwiba imilenze yakho

Ukuzivocavoca okungeke kukhishwe lapho kusebenza ezindlebeni. Imisipha ekhazimulayo, imisipha ebanzi yethanga iyabandakanyeka.

Ukuzivocavoca kwenziwa endaweni elandelayo:

• silala ngohlangothi lwethu;
• isandla ngaphansi kwekhanda, okwesibili okhalweni;
• phakamisa umlenze kuze kube yilapho kwakhiwa i-engeli yama-degree angama-45;
• senza lo msebenzi izikhathi ezingama-25-30, awudingi ukuletha imilenze yakho kanye nokusebenza ngakunye.

Ukuthunjwa komlenze

Lapho wenza lo msebenzi, cishe wonke amaqembu emisipha ayasebenza. Kufanele yenziwe ngemodi ejulile ngamakhefu amafushane. Ngemuva kokuqeqeshwa, nikeza imilenze yakho izinsuku ezimbalwa zokuphumula.

Ekhaya, lo msebenzi ungenziwa kuzona zozine:

• Izandla kufanele zibe ngaphansi kwamahlombe ngokuqinile, namadolo ngaphansi kwezinqulu.
• Umhlane uqondile, isisu siyadonswa;
• Ngaphandle kokugoqa umlenze, udinga ukuyiphakamisa kancane uye ezingeni elilodwa ngemuva;
• Siyilungisile imizuzwana embalwa futhi sabuyela kancane endaweni yayo yokuqala.

Ukuzivocavoca kufanele kwenziwe okokuqala izikhathi eziyi-10 emlenzeni ngamunye, amasethi ama-3.

Ukondleka okufanelekile ngokumelene nezindlebe ezinqulwini

Njengomthetho, ukuzivocavoca kukodwa akwanele ngenxa yokusetshenziswa kokudla okungadingekile futhi okuphezulu kakhulu kwekhalori lomzimba. Ukudla okunomsoco okulungile kungenye yamaphuzu abalulekile ekunciphiseni isisindo.

Imithetho eminingi okufanele ilandelwe:

• Susa ngokuphelele amafutha e-trans. Imikhiqizo enjalo ifaka yonke imikhiqizo equkethe imajarini: amaqebelengwane, amakhekhe, amakhukhi, ukusabalala. Ungazenzela ngokwakho izimpahla ezibhakiwe ezifanele. Kunezindlela zokupheka eziningi zokubhaka.
• Kufanele okungenani kube nemifino noma isithelo esisodwa ekudleni nsuku zonke. Lezi zamuva zidliwa kakhulu ekuseni.
• Amanzi angumthombo wokuphila. Kunconywa ukuthi kudle okungenani amalitha ayi-1.5 wamanzi amsulwa ngosuku.
• Ukudla kwasekuseni kufanele kube kwenhliziyo futhi akunakudingeka ukuthi weqe lapho.
• Yidla ngezingxenyana ezincane (ungakwazi kaningi), ukuhlafuna isikhathi eside, kancane. Umzimba kufanele njalo uthole ngokulinganayo ukudla. Uma kunamakhefu amade ekudleni, kuzoqala nje ukuqongelela amafutha.
• Ukunciphisa utshwala (ngezinye izikhathi iwayini elomile kungenzeka)
• Isitha esiyinhloko salesi sibalo ushukela. Siyisusa ngangokunokwenzeka, ungasebenzisa ama-sahzams (stevia, sucralose).
• Siphinde sinciphise ukusetshenziswa kasawoti kube ubuncane, ikakhulukazi kusihlwa.
• Ngokudla okufanele, amaprotheni abalulekile. Imikhiqizo yobisi kufanele njalo ikhethwe ngamafutha ancishisiwe noma angenamafutha ngokuphelele.

Ngokudla okufanele, kufanele unamathele esibonelweni sohlelo lokudla:

• Njalo ekuseni: ama-carbohydrate ayinkimbinkimbi (okusanhlamvu, i-muesli, okusanhlamvu). Kwesinye isikhathi kubizwa ngokuthi ama-carbohydrate amade: kuyadingeka ekugcwaliseni umzimba isikhathi eside;
• Ntambama: ama-carbohydrate ayinkimbinkimbi + amaprotheni. Isidlo sasemini kufanele sibe nesitsha eseceleni nenyama noma inhlanzi. Izitsha eziseceleni ezinhle kakhulu zizoba: i-buckwheat, irayisi ensundu noma ephekiwe, imidumba. Inyama: isifuba senkukhu, inyama yenkomo enciphile, noma inhlanzi.
• Kusihlwa: amaprotheni + fiber. Le mikhiqizo ifaka phakathi: amaqanda, i-cottage shizi enamafutha aphansi, inyama, ukudla kwasolwandle okuhlukahlukene, imifino, amasaladi, i-bran.

Siyilokho esikudlayo. Ukudla okunomsoco kuyisinyathelo esibalulekile futhi esinempilo esibhekise kumuntu omuhle.

Kumele kukhunjulwe ukuthi ukunyakaza kuyimpilo. Inkathazo efana "nezindlebe" okhalweni ingasuswa ekhaya ngemizamo yakho, ubheke umsoco ofanele futhi wenze uchungechunge lokuzivocavoca umzimba.

Ukugijima noma ukuhamba ibanga elide kuzoba isengezo esihle kakhulu enkingeni. Ngaphezu kwalokho, ungangeza izinqubo eziningi zezimonyo: ukusikhipha umzimba nokugoqa umzimba. Konke lokhu kuzoholela kumuntu omuhle.

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