Isibeletho yingxenye eyinkinga kakhulu yomzimba kubo bonke abesifazane. Imvelo iyalwe ukuze iqale ukuqoqa amafutha: owesifazane ungumama ongase abe ngumama, futhi ingane yakhe kungenzeka ukuthi idinga ukwehla okukhulu! Noma kunjalo, lesi sici asiyona isizathu sokuvumelanisa nama-fatty deposits. Ukunciphisa kungasiza ekutheni kunzima kakhulu ukuvivinya umzimba.
Ukushayelwa kwesisu kanye nezinhlangothi: izincomo jikelele
Ukuzivocavoca nsuku zonke ukulahlekelwa isisindo kuyindlela ewusizo kakhulu yomzimba ukuba ube mncane. Uma uzihlanganisa ngokudla okunempilo, amafutha azoshukela nje ngaphambi kwamehlo akho!
Yini okufanele ifake imali ephumelelayo yokulahlekelwa isisindo? Okokuqala, ukuzivocavoca kwe-aerobic. Nguye, futhi akukho ndlela yokuzivocavoca yokucindezela, kusiza ukuqeda amafutha. Ukuzivocavoca kwe-aerobic kugijima, ukweqa intambo, noma ukuzivocavoca ngesisindo esincane nokuphindaphinda okuningi. Yilokho okudingayo ukuze uthole ukuvumelana okusheshayo!
Ukushaja ekuseni ukulahlekelwa isisindo kufanele kube njalo - ngaphandle kwalokho ngeke nje kube nomthelela. Zikhethe ukuthi yini elula kakhulu kuwe: kathathu ngesonto, ungafunda amahora angu-1-1,5 noma izikhathi ezingu-5-7 ngesonto imizuzu engu-30-40. Lokhu kukhetha ngokuyinhloko kunquma isimiso sakho nokutholakala kwesikhathi samahhala. Umthelela oqondile uzonikezwa ngenye indlela.
Okufanelekile, ukuzivocavoca kwakho ekuseni ukuze uthole isisu esiswini kufanele kwenzeke ihora ngaphambi kokudla kwasekuseni. Njengokuzikhethela, emva kokushaja ngemva kwemizuzu engu-20-30 ungaphuza ingilazi ye-yogurt egwetshiwe, futhi emva kwamahora angu-1-1,5 ungalandela ukudla kwasekuseni okuphelele.
Noma kunjalo, ukuzivocavoca ekhaya ukulahlekelwa isisindo akusho ukuthi kwenzeke ekuseni: ungakwazi ukuhlela kusihlwa, uma kuwe kulula kakhulu. Uma ungahleli ukugcina ubunzima be-muscle, futhi kuwe umgomo oyinhloko - ukulahleka kwesisindo esikhulu, kungcono ukuthi ungadli amahora angu-1.5-2 ngaphambi kokuqeqeshwa namahora angu-1.5-2 ngemva kwalo. Uma ufuna imisipha ibuyiselwe, ungakwazi, ngaphakathi kwemizuzu engama-30-60 emva kokuqeqesha, ukuthenga ukudla kusuka kumaprotheni ahlanzekile kakhulu (i-fat-fat cottage cheese, isifuba sezinkukhu abilisiwe ngaphandle kwesikhumba). Uma unamafutha amaningi nama-carbohydrate emkhiqizo, cabanga ukuthi umzimba wakho uzothola amandla kusuka ekudleni futhi awuyikukhulula ezitolo zakho zamafutha, okusho ukuthi umphumela wokulahlekelwa isisindo uzobe uncane.
Ukushaja kwe-Belly okunciphisa
Ukushaja ukuhlanza isisu kufanele kufaka izinto ezilandelayo:
- Ukufudumala. Lokhu kufanelekile ukugijima kule ndawo imizuzu engu-5-6, kanye nenhloko yendabuko iphendulela futhi ifudumele ngamalungu. Ungayinaki le ngxenye ebalulekile!
- Ngemuva kokufudumala, landela umshini wokunyathelisa ohambweni olusheshayo. Ukulala emhlane wakho ngemilenze eqondile, faka izandla zakho ngemuva kwekhanda lakho bese uphuqa amahlombe akho phansi, ngaphandle kokudwengula emuva. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Kanti futhi, ngokuhamba okusheshayo, yenza umsebenzi wezinyosi ze-oblique. Ukulala emhlane wakho, izandla ngemuva kwekhanda lakho, uguqe amadolo akho. Ikhanda lomlenze wokunene libekwe eceleni kwegceke langakwesobunxele. Phuma phansi bese welula i-elbow yakho kwesokunxele kuya emadolweni ofanele. Phinda izikhathi ezingu-15. Ngemuva kwalokho, shintsha isikhundla semilenze bese wenza umsebenzi wokufanisa, kepha manje welula uhlangothi lwakho lwesokudla ngakwesokunxele sakho. Phinda wonke umsebenzi izikhathi ezintathu.
- Manje -yingxenye ye-aerobic. Ngaphansi kwemizuzu engu-5-6, gxuma ngentambo nganoma iyiphi indlela oyithandayo kakhulu.
- Kuhle, uma une-hoop, ikakhulukazi - enesisindo. Kuyasiza kakhulu ukubhekana nesisu nesinezinhlangothi, ukudlala indima ye-massager nokuphoqelela hhayi nje imisipha yamasipha omzimba ukusebenza, kodwa nemisipha yangemuva.
- Ukushaya. Beka ngemuva kwakho bese usule.
Ukushaja imisipha yomzimba kuzothatha isikhathi esincane kakhulu, ngaphandle kwalokho, khumbula nje futhi akudingeki uhlale ubheka amarekhodi. Kakade ngesonto lesibili nelesithathu lamakilasi uzobona umphumela.