Isisu esisodwa emizuzwini emihlanu

Iphupho lezigidi zabantu besifazane yisisu esisodwa, ikakhulukazi uma umphumela ungatholakala emizuzwini emihlanu. Kwabanye kungase kubonakale kungokoqobo, kodwa hhayi ngo- Anita Lutsenko , owasungula isakhiwo esikhethekile. Ngokomqeqeshi, amantombazane amaningi angeke alahlekelwe isisindo kule ngxenye yomzimba ngenxa yokusebenza okungalungile kokuzivocavoca nangenxa yokuqeqeshwa okungavamile.

Indlela yokususa isisu ngemizuzu emihlanu?

U-Anita uqinisekisa ukuthi ukwenza i-twisting elula, ukufeza imiphumela emihle akunakwenzeka, ngoba yonke imisipha yomzimba, hhayi nje imishini, kufanele ithole umthwalo. ULutsenko unikeza izivivinyo ezingu-6 zesisu esisendlini, okuzothatha imizuzu engu-5 ukuqedela. Kubalulekile ukwenza konke ngezinga futhi ungenzi amaphuzu amakhulu. Le nkimbinkimbi ihlanganisa ukuzivocavoca okunjalo:

1. Ukugijima ngokuphakama kwedolo eliphakeme endaweni . Izandla zigoqa ezinhlangothini bese uzibeka phambi kwakho. Ngenye indlela, fikela izintende zezandla zomunye. Hamba ngesivinini esisheshayo seminithi elingu-1. Ngemuva kwalokho, kunconywa ukubuyisela ukuphefumula. Ukwenza lokhu, welula izingalo zakho bese uhamba kancane.
2. Ukweqa ngokweqile . Sukuma uqonde, faka izandla zakho okhalweni lwakho, vusa unyawo lwakho phambili bese uludlulisela ohlangothini njengokungathi ufuna ukuhambisa intambo ethintekayo. Amadolo angahle aphethwe, kodwa gcina umzimba uqonde. Yenza izikhathi ezingu-20 ngezinyawo ngalunye.
3. I-Pomp . Bend phambili phambili, bhonqa amadolo akho bese uhlala kuzo ngezandla zakho. Thatha umoya ojulile uphefumule wonke umoya. Bese ubambe umoya wakho bese udweba isisu sakho ngangokunokwenzeka. Bese ubukhali izikhathi eziyisihlanu ngaphandle. Yenza okuphindwe kabili kuphela. Lokhu kubalulekile kubaluleke kakhulu kwabesifazane abafuna ukubuyiselwa ekubelethweni.
4. "Iplanki" . I-complex complex of exercise for a flat is simply impossible to imagine without "Plank", ngoba ivumela ukuphambanisa udonga wangaphambili lwesisu. Thatha ukugcizelela amanga, uma kunzima, khona-ke ungakwazi ukwehla ezitheni zakho. Ingemuva kufanele igcinwe ngokuqondile, futhi isisu siqinisekiswe. Hlala kulesi sikhundla isikhathi esingaphezu kwesigamu somzuzu.
5. "Diamond" . Lokhu kusebenza kunamathuba amabili. Isikhundla sokuqala siyafana: Hlala phansi, izinyawo phambi kwakho, uxhuma izinyawo, namadolo ukuqondisa ezinhlangothini. Beka izandla zakho ngemuva kwekhanda lakho bese uhlehlisa emuva phansi ukuze uboya lwakho lucindezelwe phansi. Ekuphumuleni ukuphumula kancane kancane futhi ubuyele esimweni sokuqala. Yenza okuphindwe izikhathi ezingu-10. Ngokwehlukile kwesibili, ingxenye engaphezulu yomzimba ihlala ihleliwe, futhi imilenze idinga ukuphakanyiswa phezulu, ngenkathi igxuma i-pelvis. Ungaphonsa imilenze yakho ngemuva kwekhanda lakho. Yenza okuphindwe izikhathi ezingu-10.
6. Ama-Rifts . Qala emhlane wakho, izandla zihlakazeka futhi zicindezele phansi ukuze zisekele ibhalansi. Bhonqa amadolo bese uphakamisa. Yinciphisa, bese uya kwesokudla, ngakwesokunxele ukuze amahlombe abe khona. Lokhu kuvivinya kukuvumela ukuba wenze isisu nesisindo somzimba.

Yenza le nkimbinkimbi okungenani izikhathi ezintathu ngesonto, futhi emasontweni ambalwa uzobona umphumela omuhle.

Ungadla kanjani ukuze wenze isisu sisheshe?

Ngokulahlekelwa isisindo, ukubaluleka okukhulu akuyona nje ukuvivinya umzimba, kodwa futhi nokudla okunomsoco. Umsebenzi oyinhloko wokudla ukukhipha amanoni nokuthuthukisa umsebenzi wegciwane lokugaya. Kubalulekile ukwenqaba ukuphuza utshwala kanye nogwayi, kanti namanje ungabandakanyi amafutha namnandi. Okuphumelela kakhulu yizidlo ezilandelayo: ibhakede, i- kefir nelayisi. Ukudla kwesisu esiswini kumele kufaka:

1. Ukudla okuqukethe i-fiber . Siyabonga, ungahlanza amathumbu kusuka kumikhiqizo yokubola bese usetha uhlelo lokugaya. Faka phakathi okusanhlamvu kwemenyu, izitshalo nemifino.
2. Izithelo ezintsha . Zisebenzise ngokwahlukana njenge-snack. Kungcono ukunikeza okuthandwa yi-citrus, apula kanye namapheya.
3. Imikhiqizo yamaphrotheni . Ngaphandle kwabo, umzimba wesimiso ongavamile awunakwenzeka. Faka phakathi izinhlanzi ezinamafutha aphansi, inyama yenkukhu, amaqanda abamhlophe, amantongomane, njll. Isimiso esamukelekayo nsuku zonke singama-50 g.