Indlela yokulahlekelwa isisindo nge-15 kg ngenyanga?

Abaninzi baphupha ixesha elifutshane lokugqithisa ubunzima obuninzi, ngoko ulwazi malunga nokulahlekelwa isisindo nge-15 kg luyaziwayo kwaye luncedo. Ukuphosa ubunzima benyanga kwinyani, kodwa konke kuxhomekeke kwizikhokelo zokuqala kwiikali. Xa ulahlekelwa bunzima obukhulu, ungalahlekelwa yintetho ye-muscle, kunye nobuhle besikhumba kunye nempilo ngokubanzi. Ukufezekisa iziphumo ezilungileyo kunye nokunciphisa ingozi, kuyimfuneko ukusondela kwisisombululo sengxaki ngendlela enzima.

Indlela yokulahlekelwa isisindo nge-15 kg ngenyanga?

Kufuneka nje ukukhankanya ukuba akukho ikhofi eluhlaza okanye ipilisi engummangaliso ayikwazi ukunceda elele embhedeni ukuze anciphise umzimba. Iinkalo ezimbini ezibalulekileyo ekusebenzeni ngayo-imidlalo kunye nesondlo esifanelekileyo. Ingaphezulu kwesahlulo sempumelelo ixhomekeke ekupheleni. Musa ukusebenzisa ukutya okuqinileyo okanye ukulambalala, kuba oku kuya kubangela ukuba akukho nto ilungileyo. Kubalulekile ukwakha imenyu yakho, ekhokelwa yimigaqo yokutya okunomsoco.

Iingcebiso malunga nendlela yokulahlekelwa isisindo ngokukhawuleza ngo-15 kg:

1. Akunakwenzeka ukulala nendlala, kwaye kubalulekile ukumisa kwisondlo esincinci, oko kukuthi, kufuneka udle ukutya kathathu ngosuku. Kubalulekile ukugcina imetabolism nokuphelisa indlala. Isidlo sakusasa sisidlo esisinyanzelo, kwaye kufuneka sibe yinto eyanelisayo, ukuze umzimba ufumane amandla afunekayo.
2. Kubalulekile ukunciphisa ubukhulu bokukhonza, okungafanelekanga. Kubalulekile ukwanelisa indlala, kodwa "ungazalisi" isisu. Khumbula ukuba uvakalelo lwe-saturation luza emva kokutya, malunga neyure kamva. Yingakho zama ukuhlafuna yonke into ngokukhawuleza.
3. Kuninzi ukusebenzela kwimenyu yakho, kuba kufuneka idluliselwe kuyo. Okokuqala kukho konke okuxhalabisa kunye nomgubo. Awukwazi ukutya iimveliso ezizimeleyo, iiskrini eziphezulu zeekhalori, ukutya okutyiweyo, ukutshaya, okuthosiweyo, njl. Ngokuqhelekileyo, ukutya apho kukho amaninzi amanqatha amanqatshelwe. Ukongezelela, kubalulekile ukuyeka utywala, i-soda kunye namajusi amnandi.
4. Ukunciphisa isisindo ngokukhawuleza ngo-15 kg ngenyanga ngaphandle kokulondoloza ukulinganisela kwamanzi akunakwenzeka. Okokuqala, kuya kukhohlisa umzimba kwaye kuthoba indlala. Okwesibini, amanzi kubalulekile ukuhamba kwamanyathelo amaninzi, kodwa nakwi- metabolism nokuhlambuluka komzimba. Umgangatho wemihla ngemihla ubuncinane ii-2 ilitha. Ukongezelela kwamanzi rhoqo, unako ukusela itiye ngaphandle kweshukela, i-juice yemvelo kunye neentlobo ezahlukeneyo.
5. Endaweni yokudlula ukutya okuyingozi kufuneka ifikeleleke, umzekelo, imifuno kunye neziqhamo, kunye ne-porridge, inyama, intlanzi, iimveliso zobisi, njl njl. Njengazo iimveliso ezingenasondlo, kwaye ziqulethe izinto ezincedo ekusebenzeni ngokuqhelekileyo komzimba.
6. Ukuqinisekisa ukuba iimveliso ezinobomi zigcina inani elikhulu lamavithamini kunye neemaminerali, kubalulekile ukuba uzilungiselele ngokufanelekileyo. Kukulungele ukukhetha okukhethwa kukho ukhetho lokushisa: ukupheka, ukupheka, ukupheka, kunye nokugcoba.

Ukufumanisa indlela yokulahlekelwa isisindo ngo-15 kg ngenyanga, awukwazi ukusho ngokubaluleka komsebenzi oqhelekileyo wokusebenza. Ukuze uqeqesho luphumelele, kuyacetyiswa ukuba ukhethe isikhokelo kwimidlalo oyithandayo, umzekelo, ukuqeqeshwa ngamandla, ukubhukuda, ukuqina , njl njl. Ukunciphisa ubunzima, kukulungele ukukhetha i-cardio-load, ebangela ukuba umzimba uchithe inani elikhulu leekhalori. Kunconywa ukuba usebenze yonke imihla ngeyure, kwaye ungalibali ukukhokela nje ngokuphila ngokusebenzayo.

Ukulahlekelwa isisindo nge-15 kg kwiiveki ezi-4 kwaye ungaphambuki kwindlela ejoliswe kuyo, kucetyiswa ukuba usebenze ngokucophelela ulawulo losuku, ubhale phantsi kwiphepha. Kubalulekile ukuqwalasela ixesha lokuvuswa, ukutya ngokuthe ngqo, ixesha lokuya kwindawo yokuzivocavoca, njl. Ngenxa yesicwangciso, umngcipheko wokuphahlazeka uncitshiswa. Zama ukukholisa impilo kwaye uphephe uxinzelelo .