Indlela yokulahleka isisindo ezandleni?

Ngokuqhelekileyo kwenzeka ukuba kuyancitshiswa ukunciphisa imiqulu kungekuphela komzimba wonke, kodwa iindawo ezithile ezithile. Apha, umzekelo, indlela yokulahleka isisindo ezandleni zakho, yintoni okufuneka uyenze ukuze ulahlekelwe isisindo kuphela?

Ukutya ukutya ngezandla

Abanikazi bezandla ezipheleleyo, becinga indlela yokunciphisa ubunzima kule ndawo, ngokuqinisekileyo, baya kukhangela ukutya okusebenzayo. Ngakolunye uhlangothi, kunengqiqo - kufuneka ususe imiqulu, kodwa kufanelekile ukuba ulungele ukuba kunye naluphi na ukutya, kungekhona nje izandla zakho ezilahlekelwa isisindo, kodwa umzimba wonke. Ngoko ke, izidlo eziqinileyo ezithembisa ukulahlekelwa bunzima, asifaneleki. Kuya kwanele ukwandisa ukusetyenziswa kwemifuno kunye neziqhamo kwaye udle iiswidi ezincinane. Unokuzama ukutya ukutya, umzekelo, ngokusekelwe kwilayisi. Kodwa kusenokwenzeka ukuba ukhethe ngamnye, kuxhomekeke ekubeni uninzi kangakanani ufuna ukulahlekelwa isisindo kwezinye iindawo. Ukuba awufuni nto ngaphandle kwezandla zakho, ngoko awufuni ukukholiswa nokutya kakhulu. Yidla kangcono kwiincinci ezincinci, kodwa rhoqo.

Indlela yokwenza izandla zakho zincinci - ukusetyenziswa

Kodwa enye yokutya izandla ukulahlekelwa encinane. Yintoni enokutya yokutya? Susa kuphela amafutha amaninzi, kodwa iimisipha ezingabikhoyo ukutya aziyi kususa. Imidlalo kuphela inokujamelana nale ngxaki. Ziziphi iimvavanyo ezifunekayo ukuze kunciphise umzimba? Iifom-ups zigqibelele ukuqinisa imisipha, zinokwenziwa, zombini ukusuka kumgangatho kunye nenkxaso, ziya kusinceda ukwenza izandla zibe zincinci. Ukuguqula kwakhona i-push-ups kulungile. Ukuze wenze oku, khahla phantsi, ubuyele kwisihlalo. Yenza i-push-ups, iintendelezo zihlala esihlalweni sobuhlalo. Kufuneka ucinezele ama-8-10 amaxesha. Kwaye ngaphandle kokuba kuqhutywe i-push-ups kubalulekile ukubandakanya kwiinkqubo zakho eziyinkimbinkimbi zezi zifundo ezilandelayo. Kufuneka kubekho ukuphindaphinda kwama-30, kufuneka i-dumbbells (1.5 kg), kunye namaxesha ama-3-4 ngeveki.

1. Sukuma uqonde, thabatha izibhambathiso ezandleni zombini zombini. Thabatha izandla zakho phambi kwakho, ziphakamise uze uziphephe emva kwentloko yakho. Emva koko pha kamisa izandla zakho uphakamise phambi kwakho.
2. Ukulala phantsi, ubeke izandla zakho emacaleni, uwagubungele kwiindawo. Phakamisa izandla zakho, uzivale phambi kwesifuba sakho, ubuyele kwindawo yokuqala.
3. Yimani ngokucacileyo, welula iingalo zakho kunye nesiqu. Utshaya ngezandla zakho.
4. Yimani ngokuchanekileyo, phantsi ezantsi iingalo zakho. Phakamisa izandla zakho ngokukhawuleza, uzidonsa phambi kwakho, uze uzibeke phantsi.
5. Yimani ngokucacileyo, welula iingalo zakho kunye nesiqu. Ngexa ugoba iingalo zakho kwiingqungquthela, ziphakamise kwizinga lamahlombe (izandla phambi kwesifuba). Gudla iingalo zakho kunye nezigulane emacaleni uze uzihlalise emzimbeni.
6. Uhleli esihlalweni, ulungele umva wakho, kwaye izandla ziwe phezu kwesiqu. Ngenye indlela, zibophe iingalo zakho kwiingqungquthela.

Yintoni enye into endiyenzayo ukuba ndiyenze izandla zam zinciphise?

Xa sicinga indlela yokulahleka isisindo ezandleni, ngokwemvelo sifuna ukwenza ngokukhawuleza. Imithwalo yemvelo isithembiso sokusinika "amahlamvu esandla" emva kweenyanga eziyi-3-4 zoqeqesho, ngoncedo lokutya, inkqubo iya kukhawuleza i-little. Ewe, yintoni omele uyenze ukwenza izandla zakho zinciphise umzimba ngokukhawuleza? Kuya kunceda ukuzalisekisa le mithetho elandelayo, kunye nokusikwa kunye nokugqithisa.

1. Phuza amanzi amaninzi (kungekhona itiye okanye ijusi), ubuncinane ii-2 ilitha ngosuku. Inkqubo yokutshisa amafutha iya kuhamba ngokukhawuleza.
2. Phantse i-30% yomzimba womzi ufumana ukufumana amanzi ngqo kwesikhumba. Ngenxa yoko, ukuhlamba rhoqo kuya kunceda.
3. Iiswidi, i-sodas kunye ne-cigarettes zisuswa kwimenyu yakho. Sithatha indawo yezovuyo zobomi kunye namavithamini, ngakumbi i-vitamin A. Itholakala kwiitamatati, iiperesi, iipasta ezihlaza kunye nama-apricot.
4. Ngezihlandlo ezimbini ngeveki imizuzu eyi-10, gubungela indawo yekhofi kwisikhumba sezandla zakho. Shiya le mask kwimigca emibini uze uhlanza. Ukuze ube nomthelela omkhulu, ungazifaka izandla zakho ngefilimu yokutya uze ushiye ihafu yure.
5. Yenza i-massage yemihla ngemihla ngekhilimu eqinile. Qala ngokubetha, ukuxubha ukhilimu elukhumbeni, uze uqhubeke ukukhanya.