Umshini ocacile uyiphupho kwanoma iyiphi intombazane engayithola. Uma ubukhulu besifuba, ukuma kwemilenze kanye nomthamo wezinyawo kunikezwa thina ngemvelo kamama, futhi kungashintshwa ngokuphawulekayo kuphela ngokuhlinzwa, bese isisu singenziwa yilo lonke intombazane eliyifunayo kuphela.
Ungayifinyelela kanjani umshini omuhle?
Ukucindezela okuhle kumantombazane kufinyeleleke kakhulu ngesikhathi esifushane, ikakhulukazi uma kungekho isisindo esiningi. Kodwa-ke, noma ngabe kunjalo, uzodinga kuqala ukuwuqeda bese ubhekana nokucindezela (kungenjalo akekho ozobona imisebenzi yakho ngaphansi kocingo lwamanoni). Ukucindezela okuphelele kwenyanga kunzima ukuphambanisa, ngisho nangokungabikho okuphelele kwezinkinga ezinesisindo esiningi, kodwa isikhathi sezinyanga ezimbili kuya ezinyangeni eziyisithupha ukufeza imiphumela emihle kakhulu.
Uhlelo lokudala umshini omuhle ekhaya luzoqukatha izingxenye eziningana okufanele ziqaliswe konke ngesikhathi esisodwa:
- ukudla okunempilo;
- ukuzivocavoca umzimba ukulwa namafutha;
- Ukuzivocavoca okukhethekile okuchaza indlela yokwenza umshini omuhle.
Ngakho-ke, uma uqinisekile ukuthi usulungele ukwenza umzamo omkhulu, sizocubungula ngokuningiliziwe ukuthi singaphakamisa kanjani umshini omuhle.
I-Ideal press step by step
Impendulo efanele nokulungiswa kwesibalo njalo iyahamba ngesandla. Uma unesisindo esingeqile, akukho mbuzo yimuphi umshini omuhle. Yingakho i-press enhle iqala ngokushintshwa kokudla okunomsoco kanye nemithwalo ye-aerobic, okusiza ukunciphisa inani lamanoni angaphansi kwesikhumba, futhi kuphela lapho umzimba usebenza khona.
Ukudla komshini omuhle
Lokhu akuyona ukudla ngomqondo ovamile wezwi, kodwa uhlelo lokudla oluzokuvumela ukuba ungatholi isisindo esiningi futhi ulwa ngokuqinile namadiphozi amadala.
- Nika ukudla okusheshayo, i-pizza, ama-dumplings, ama-sandwich ne-sausage, noma iyiphi inhlanganisela yenhlama nenyama.
- Hlanganisa inyama, inhlanzi kanye nezinkukhu kuphela ngokuhlobisa imifino noma okusanhlamvu.
- Ungaphuzi iziphuzo zikashukela, ushukela ushukela nokhilimu ekhofi kanye netiyi.
- Nika confectionery. Ukuze uthole i-dessert, udle i-jelly, i-marshmallows, izithelo, i-yoghurts.
- Yidla izikhathi ezingu-3-5 ngosuku ezinxenyeni ezincane (isibonelo, sebenzisa ipuleti lesaladi).
- Ungaphuzi ihora emva kokudla.
- Ukudla kokugcina - kungakapheli amahora angu-2-3 ngaphambi kokulala.
Njengoba ubona, akukho lutho oluyinkimbinkimbi, konke kungaphakathi kwesizathu. Ngokuvamile ngisho lokhu kukwanele ukuqala ukulahlekelwa umthamo we-fat, ngoba ngokuvamile sithola amakholori amaningi angenalutho kusuka kumaswidi kanye neziphuzo.
Imfihlo eyinhloko yomshini omuhle ngumthwalo we-aerobic
Yiba ne-aerobics, ukudansa, ukugijima, ukuqhuma ngentambo yokudlula okungaphansi kuka-3-4 amahora ngesonto, futhi kakade ngesonto lesithathu uzobona umphumela! Into eyinhloko ukuthi amakilasi kufanele abe njalo. Yile mthwalo evumela ukuthi ushise amafutha amaningi kakhulu ngaphansi kwesikhumba, okwenza ucingo lwakho lubonakale ngokucacile.
Ukuzivocavoca komshini omuhle.
Umshini wesifazane osebenza kahle usuvele usondelene kakhulu, uhlala kuphela ukufaka umthwalo wamandla. Uma
- Ukuvuthwa kwe-hoop - uma unomkhuba, khona-ke imizuzu engu-25, futhi uma ulinganiselwe - imizuzu engu-15.
- Ukuguquka okulula. Themba ngemuva kwakho, bhonqa amadolo akho, izandla ngemuva kwekhanda lakho. Gcoba amahlombe ehlombe kusukela phansi phansi ngamandla omshini, uqiniseke ukuthi le nsizwa ayithinti isifuba, kodwa usuka kude kuze kube semkhawulweni webhasi. Yenza izikhathi ezingu-3 izikhathi ezingu-15-20.
- Ukuqeqeshwa komshini ophansi. Qala emhlane wakho, imilenze eqondile iphakanyiswe ngakwesokudla, izingalo zomzimba. Gwema izinkinobho ezivela phansi ngombutho wezindaba. Yenza izikhathi ezingu-3 izikhathi ezingu-15-20.
- I-Push-ups esuka phansi. Ngokumangalisa, kodwa ama-push-up amahle amadala asiza ekubunjweni komshini. Cindezela izikhathi ezingu-10-15 ngezindlela ezingu-2-3.
Uma ngesikhathi esisodwa ugcwalisa zonke izincomo, umshini wakho uzoba mnandi ngesikhathi esifushane kakhulu futhi uzoba nesimo esihle!