Isisu esisodwa - ukukhethwa kokuzivocavoca komzimba omncane nesisu esiswini

Ufuna ukuba nesisu esisodwa, bese ulungele ukusebenza kanzima, ngoba amafutha asuka kule ndawo aya kancane kancane. Kubalulekile ukwazi imithetho yokuqeqesha kanye nokuzivocavoca okusebenzayo, kanye nezici ezihlobene nokudla.

Indlela yokufeza isisu esiswini?

Ngokushesha kudingeke ukuthi ukulahlekelwa isisindo endaweni yangakini akuyona into engokoqobo, njengoba imiqulu izoncipha kuwo wonke umzimba. Ukuze uthole umphumela omuhle, indlela ehlanganisiwe ibalulekile, okungukuthi, kufanele isebenze ngezindlela eziningana ngesikhathi esisodwa: ukudlala ezemidlalo, ukuhambisana nokudla nokusebenzisa izinqubo zezimonyo. Ngaphezu kwalokho, uma unesithakazelo sokwenza isisu esisodwa, ungakhohlwa ukulala nokuphumula okunempilo, ngaphandle kwalokho kuyoba nzima kakhulu ukulahlekelwa isisindo.

Ukuzivocavoca ngesinqe esincane nomzimba wesisu

Ukuqeda amafutha, udinga ukuwushisa futhi ukwenze ngaphandle kokusebenza ngokomzimba ngeke kusebenze. Ungazijayeza ekuzivocavoca, ekuziphatheni kanye nezinye izindawo emaqenjini nasekhaya, okubaluleke kakhulu, zenze njalo. Ukuzivocavoca kwesisu esiswini: i-cardio-loading, ukuhlukahluka kwezinto ezihlukahlukene, ukuguquka kanye nokuthambekela, iplanki nokuhlushwa kwe-hula-hoop. Kukhona uhlu oluthile lwemithetho yokuqeqeshwa okuphumelelayo:

1. Yenza njalo njalo futhi kangcono nsuku zonke. Kubalulekile ukwenza inqubekela phambili, okungukuthi, ukwandisa ngezikhathi ezithile inani lokuphindaphinda.
2. Buka umoya wakho lapho uqeqesha, futhi ungalibali.
3. Ukuze uthole isisu esisendlini, kungcono ukuzivocavoca ngesisu esingenalutho noma amahora amabili ngemuva kokudla.
4. Landela indlela yokubulawa, ngoba umphumela uncike kuyo.

Ukuzivocavoca "ukuphumula" ngesisu esiswini

Uma ufuna ukuthola imiphumela emihle, sebenzisa ukuvivinya umzimba. Ngokuzivocavoca njalo, unganciphisa ivolumu yesisu, uthuthukise ukugaya nokunikezwa kwegazi ezithombeni. Ungenza "i-vacuum" ngokuqamba amanga, uhlezi emadolweni akho, emi njalo nakuzo zonke ezine. Ikhetho lokuqala lilula, futhi lokugcina kunzima. "Vumela" isisu esiswini senziwa kanje:

1. Zibeke phansi phansi, ugcine imilenze yakho igobile ngamakwesokudla, ubeka amabala phansi. Qala ukuphefumula, bese wenza ukuphefumula okuphezulu futhi ubambe umoya wakho.
2. Yenza "ukuphefumula okungamanga," okungukuthi, ake emoyeni, kodwa umane udonsa esiswini sakho nakakhulu. Ngenxa yalokho, i-diaphragm izongena futhi yandise isifuba.
3. Isisu kufanele sibe ngangokunokwenzeka sikhishwe futhi siphume kuze kube semfuleni. Hlala kule ndawo ukuze uthole isikhathi esiphezulu, bese uphumule futhi uphume.

Fukutsuji amasu for isisu flat

Indlela yaseJapan iyindlela yokuguquguquka yokukhipha umfutho wezinyosi esiswini. Kudingekile ukuguqula i-roller kusuka ithawula evamile bese uyibopha ngentambo encane noma ngentambo. Akufanele kube mkhulu kakhulu. Ukuzivocavoca ngethawula ngesisu esiswini silula:

1. Hlala phansi, ngoba ubuso obunzima bubalulekile.
2. Faka i-roller emuva futhi ulale phansi phansi, ubambe ithawula ngesandla. Kubalulekile ukuthi lapho umzimba uthatha isikhundla esingezansi, umkhumbi ungaphansi kwenkaba.
3. Beka imilenze yakho, kodwa vula izinyawo zakho ukuze izithupha zakho zithintane. Amandla adlula phezulu, ekhomba izintende ezisezingeni phansi futhi ewela iminwe emincane.
4. Phuma futhi uhlale kule ndawo imizuzu engu-5. Yileyo yonke imfihlo yesisu esiswini. Njalo ukwandisa isikhathi.

Yoga ngesisu esiswini

Imiphumela emihle ekulahlekelweni kwesisindo inikeza i-yoga. Nge- asana elula, ungakwazi ukubuyisela umzimba, ukunciphisa ukudla, ukuqinisa isikhumba nokuqinisa imisipha.

1. Isisu esisisindo nesigqoko esincane singatholakala ngokuwenza izinto ezilula: i-cobra, inja, isilwane, isikebhe, ikamela kanye nabanye.
2. Udinga ukuqala kusuka emaminithini ambalwa ngosuku, bese ufaka kancane kancane isikhathi.
3. Phinda njalo ngaphambi kwezikhathi ezingu-3-4. Yenza ukusebenza kwansuku zonke.
4. Kubalulekile ukuba udle kahle bese imiphumela izobonakala emavikini angu-2-3.

Ukuphunga isisu esiswini

Ngaphandle kokuzivocavoca, izinqubo zokuzicabangela, isibonelo, ukusikhipha umuthi, kuzoba usizo. Iholela ekunciphiseni ivolumu kanye nokuthuthukiswa kwegazi. Ngenxa yalokho, isikhumba siba bushelelezi, amangqamuzana namasipha omzimba aphelile. Imfundo yokwenza isikhumba esincane nesisu esiswini, sibonakala kanje:

1. Beka emuva kwakho, uphumule futhi usebenzise amafutha esisekelo esikhumbeni sakho.
2. Ngesandla sakho, yenza izinyathelo ezimbalwa ezungeze inkaba, ngokuhamba ngokuzenzekelayo. Lokhu kuzofudumala isikhumba.
3. Ngemuva kwalokhu, uqhubeke nokuhambisa ama-clockwise, yenza ukunyakaza okuhambisanayo. Khulisa kancane kancane amandla okushisa.
4. Udinga ukuqedela ukusikhipha lapho isikhumba siphelela kancane. Ekugcineni, gcoba isisu sakho ngethawula.

Ukudla ngesisu esiswini

Ukulahlekelwa ngaphandle kokudla okunempilo akunakwenzeka, ngakho kufanele ulungise imenyu yakho. Azikho ukudla okunomthelela, ngoba uma umphumela uwukuthi, uzoba okwesikhashana kuphela. Ukudla kwesisu esisendlini kuhlanganisa imithetho enjalo:

1. Yidla njalo amahora angu-3-4 futhi ngezigaba ezincane, okuzosiza ukukhohlwa ngendlala nokusabalalisa umzimba.
2. Sebenzisa amanzi amaningi, ngakho isilinganiso sansuku zonke singama-1.5-2 amalitha.
3. Ukudla kwesisu esisodwa ngesonto kanye nezinye izinketho kumele kufaka phakathi ukudla okunefayibha.
4. Ukuqeda ukudla okunamafutha, i-high-calorie kanye nezinye izinto eziyingozi eziqukethe ama-carbohydrate alula namafutha agcwele.
5. Ukuze ubone ngokushesha isisu esisodwa, kanye ngosuku kudla ukudla kwamaprotheni, kodwa khetha kuphela imikhiqizo yokudla, isibonelo, inyama yenkukhu, imikhiqizo yobisi ephansi kakhulu nokunye.

Ukuhlanza i-jelly ye-flat flat

Ukunciphisa isisindo kungaba nesiphuzo esilula esiza ukuhlanza amathumbu, ukuthuthukisa umzimba nokugcizelela isisindo. I-Kissel yesisu esisendlini iyindlela enhle kakhulu yokukhulula izinsuku. Phuza kuwo wonke usuku, ngaphandle kokudla. Ukunambitheka akuphelelanga, kodwa umphumela ubuhle kakhulu. Ungakwazi ukukhipha ukulayishwa njalo ngenyanga futhi ngisho nangokwengeziwe.

Izithako:

• ama-oat flakes - 200 g;
• ama-beet - 200 g;
• Ukutshala izihlahla ngaphandle kwemipayipi - 200 g;
• amanzi - 2 amalitha.

Ukulungiselela:

1. I-beet ehlutshiwe ne grate. Imifino - yinqunywe kahle ngommese.
2. Epanini lithele amanzi, ubilise futhi uthumele zonke izithako lapho.
3. Pheka i-jelly imizuzu engu-15-20. emlilweni omncane ngaphansi kwesihlava.
4. Gwema umhluzi futhi uphuze ngokushesha. Amahora ambalwa ngaphambi kokulala kunconywa ukuphuza inani eliphakeme le-jelly. Yonke imali kufanele idakwe ngosuku olulandelayo ngezigaba ezincane. Ekuseni kunconywa ukuba udle i-thicket ehlwitha esikhundleni sekuseni kwasekuseni.

Imikhiqizo yesisu esiswini

Ufuna isibalo esihle, khona-ke ungakhohlwa ngamaswidi, ukubhaka, ukubhema, amafutha nokunye ukudla okuphezulu kwekhalori. Ukuze uthole isisu esisendlini ekhaya, faka ekudleni imikhiqizo enjalo:

1. Imifino . Zinezinhlobo eziningi zefiber, ezithuthukisa ukugaya. Yidla kokubili imifino eluhlaza futhi ephekwe.
2. Imifino . Engeza i-parsley ngaphezulu, i-basil, i-oregano neminye imifino ezitsheni, ezithinta kahle umzimba.
3. Inhlanzi . Faka phakathi imenyu yakho izinhlobo ezahlukene zezinhlanzi okungenani izikhathi ezimbalwa ngesonto.
4. Izitshalo . Ekudleni kufanele kube ama-carbohydrate awusizo, okuyi-buckwheat, ilayisi nezinye okusanhlamvu, kanye no-pasta okuvela kolweni kakade.
5. Inyama . Ekudleni kwesisu esiswini kufanele kube khona inyama yokudla kusuka emibili kuya emihlanu ngesonto.
6. Izithelo . Lokhu kufaka amaswidi amabi, ngakho-ke thola izithelo namajikijolo nsuku zonke.
7. Imikhiqizo yobisi oludliwayo . Kuwusizo ukusebenzisa imikhiqizo yobisi omuncu, kepha kuphela akufanele kube namafutha.

Isisu esisemva kokubeletha

Abesifazane abaningi, bezama ukubuyela efomini ngokushesha ngemuva kokubeletha, baqale ukuhlanganyela emavikini angu-1-2 futhi lokhu kuyiphutha. Odokotela batusa ukuphumula izinsuku ezingu-60 futhi bavumela umzimba ukuba ululame. Ukuze usize izinqubo zemvelo, udinga ukugqoka i-bandage ekhethekile ye-postpartum . Cabanga ukuthi isisu esisodwa emva kwe-cearean kuwumsebenzi onzima nokuphumula kuthatha isikhathi esengeziwe.

1. Lapho udokotela exazulula, ecabangela izici zomuntu ngamunye kanye nobunzima bokulethwa kwezidingo, umuntu angaqhubeka nokuzivocavoca. Okokuqala sebenzisa imizuzu engu-10 ngalunye. ekusebenzeni kwansuku zonke.
2. Ukunciphisa umzimba ngaphandle kokudla okunempilo akunakwenzeka, ngakho ukhohlwa ngomkhuba wokudla kabili. Ngisho nangesikhathi sokuncelisa, awukwazi ukudla ngokweqile. Cabanga ngokudla okunomsoco, ukuze ubisi luhle, kodwa alukho amakholori engeziwe. Thatha ukudla ngokweqile.
3. Isisu esisendlini singabonakala ngokushesha uma usebenzisa izinsizakalo ze-beautician noma ukuziphatha ngokuzimela ngokuzimela, isibonelo, ukusikhipha, ukuhlanganisa nokunye okunjalo.