Isiqhwa esincane, ngisho noma unamaphilisi angaphezulu, senza noma iyiphi intombazane ingenakuvinjelwa. Okubalulekile akuzona ama-kilogram kanye namamitha, kepha ukulinganisa: uma isile sakho sincane kwesithathu kunesibindi nesifuba, uzobukeka ubheka futhi ubuhle. Kodwa-ke, lokhu kunzima kakhulu, ngoba umzimba wesifazane uzimisele ukubuthelela amafutha okule ndawo kule ndawo. Kodwa-ke, uma ufuna ukuthola isibalo esihle futhi ujabulele ukuzivocavoca ukuze unciphise uboya, imiphumela izoba enhle ezinyangeni ezingu-1-3.
Amaphutha amakhulu, noma ukuthi angalokothi azuze kanjani isikhumba se-aspen
Ngesifiso sabo sokuthola umshini omuhle, amantombazane avame ukwenza amaphutha, okubambezela kuphela ukufezwa komgomo ohlosiwe. Ngaphambi kokuba uzame ukunciphisa ukhalo lwakho ekhaya, khumbula le mithetho elula eyokuvumela ukuba ubhekane nomsebenzi ngokushesha futhi kalula.
- Ungabeki imigomo engafanele. Ungazami ukuthola ku-intanethi indlela yokwenza isikhumba esincane ngesonto. Ayikho indlela ehlongozwayo ezosebenza kulokhu. Thatha kalula ukuthi usuchithe isibalo sakho isikhathi eside, futhi okungenani izinyanga ezi-1 kuya kwezingu-3 zokujwayela njalo kuzodingeka ukuze ubuyisele. Ngaphezu kwalokho, uma unombhalo obanzi obonisiwe (isibalo sesibindi esingaphezu kuka-18 cm), mhlawumbe sibe ngamasentimitha angama-60 ububanzi - ngokusobala akuyona inketho yakho enhle. Vumela umehluko phakathi kwesinqe nesinqunde sibe ngamasentimitha angama-30 - lokhu kwanele ngokwanele ukubukeka kuhle.
- Ungathuli ezinhlangothini. Ukujikijela eceleni (isimo siqondile, imilenze ebubanzi bamahlombe, ngakwesandla esisodwa se-dumbbell, enye ngemuva kwekhanda) ngumsebenzi ophikisanayo namantombazane afuna ukuba nomswakama omncane. Lokhu kusebenza kusiza ukwandisa isisindo ngokuqinisa uhlaka lwama-muscular futhi kubukeka lukhulula umuno.
- Ungapheli ukuvivinya umzimba. Okumangalisa ukuthi izivivinyo ezisebenzayo kakhulu zomzimba omncane ziyasebenza, isinyathelo-aerobics, ukudansa okusebenzayo kanye ne-jumping rope. Isikhumba esikhulu sinomphumela wama-fat deposits, futhi imithwalo ye-aerobic yindlela kuphela ephumelelayo yokususa ama-fat deposits.
- Ungakhohlwa ukulawula ukudla kwakho. Amantombazane amaningi angacabangi ukuthi isimiso sabo sokudla, esabangela ukuqoqwa kwamasentimitha engeziwe esikhweni, sizoqhubeka 'sisebenza' kule ndlela, naphezu kokuzivocavoca. Uma unciphisa okuqukethwe kwe-caloric yokudla kwakho noma ungafaki amafutha, ukudla okuthosiwe nokunethezeka, esikhundleni sakhe ngezithelo nemifino, imiphumela izobonakala ngokushesha kakhulu.
Ngokuqinisekile uyamangala indlela yokwenza uboya obuncane ekhaya. Izinganekwane mayelana nalokho okuthinta uhla lwezintambo, ngokuvamile kuvimbela amantombazane ukuba ahumushe amaphupho abo.
Indlela yokwenza isikhumba esincane: Ukuzivocavoca
Uhlelo olunjalo, ngisho noma lubukeka luyingqayizivele, luzokwenza isinquno sakho sibe mncane kakhulu kunezinye izindlela. Into yokuqala nokubaluleke kakhulu ukulawulwa kokudla: izithelo nemifino eningi, inhlama encane, amafutha, ukudla okunomsoco kanye nokuthosiwe!
Izakhiwo eziyinkimbinkimbi zomzimba kufanele zihlanganise izinto ezintathu eziyinhloko:
- Ukugijima, ukugijima noma intambo (nsuku zonke, kusukela emaminithini angu-10, nsuku zonke faka iminithi, uze ufinyelele emaminithini angu-30-40). Lokhu kusiza ukushisa amafutha esiswini.
- Ukuzivocavoca nge-hoop yesihenqo (i-twist nsuku zonke, i-massage noma isisindo,
Imizuzu engu-20-30 ngosuku, kuqala ngezinyathelo zamaminithi angu-3-5). Iqeqesha imisipha emaceleni yomshini. - Ukuhlanekezela okulula (njalo ngosuku). Hlala phansi, imilenze ndawonye, iqondiswe, izandla ngemuva kwekhanda, ihlangene ngokuqinile ezinhlangothini. Gcoba isifuba phansi, kuyilapho ugcina ibanga phakathi kwe-chinku nesifuba ngesibindi. Qala ngezinhlelo ezingu-3 izikhathi ezingu-10-15, ukwandise umthwalo njalo ngesonto. Lokhu kuzosiza ukuthola isisu esihle.
Njengoba kulula kakhulu ukwenza uboya obuncane ngale ndlela, ngokulawulwa kahle kokudla, uzothola imiphumela ecacile kakade ngesonto lama-3-4 lamakilasi avamile.