I-Boka, ebonakalayo phantsi kweengubo, jonga, ukuyibeka ngokuthobeka, ngendawo. Ukulahla akulula, kuba amanqamle kule ndawo kunzima ukuthatha. Indlela edibeneyo ibalulekile ekuxazululeni, ngoko ulwazi malunga nokususa iindlebe kumacala kuya kuba luncedo kakhulu. Kwinkqubo yokulahlekelwa ubunzima kubalulekile ukutya ngokufanelekileyo kwaye usebenzise rhoqo. Ndandifuna ukuthetha ukuba awukwazi ukulahlekelwa isisindo endaweni enye, kuba ioli itshiswa kuwo wonke umzimba ngexesha elinye.
Indlela yokuhlambulula amacandelo kwimithetho yokutya ekhaya
Akunakwenzeka ukuphumeza iziphumo ezilungileyo ngaphandle kokutshintsha imigaqo yesondlo. Kukho imigaqo emibini ebalulekileyo ekufuneka ithathelwe ingqalelo:
- Nika okukhethekileyo kokutya okuxubekileyo. Oku kubalulekile ukugcina imetabolism nokungabi njala. Isidlo esibaluleke kakhulu nesonelisayo sisidlo sakusasa, kodwa isidlo sakusihlwa kufuneka sibe njengokukhanya kunokwenzeka.
- Ukuba ufuna isiqhwala esihle, ke ushiye umnandi, ukupheka, utyhefu, usawoti, ukutshaya kunye nokutya okunobungozi.
- Isiseko semenyu kufuneka sibe yizityalo kunye nemifuno, esityebi kwi-fiber, kwaye kubalulekile ekusebenzeni ngokuqhelekileyo kwinkqubo yokutya. Faka kwimenyu intaka, intlanzi kunye nenyama ephilileyo.
Omnye umqathango malunga nokukhawuleza ukususa amacala omzi - uphuze ubuncinane i-1.5 ilitha amanzi ngosuku. Okokuqala, umbane unceda ekunciphiseni ukutya , kwaye okwesibini, kubalulekile ukuxubha umzimba.
Ziziphi iindlela zokuncedisa ukususa amacala?
Ukuze kuqeqeshwe uqeqesho, kuyimfuneko ukukhetha ukuzisebenzisa, ngexesha apho zonke izisu zomzimba zithola umthwalo. Ukutshisa amanqatha, awukwazi ukuza nento ephumelelayo kunokuba usebenzise umsebenzi osebenzayo. Unokukhetha ukuhamba, ukuxuma okanye nayiphi enye indlela. Kufuneka kwenziwe kathathu ngeveki, ukususela kumzuzu engama-20, kwaye emva kwexesha kufuneka kunyuswe kwiimitha ezingama-40. Usebenziso ngalunye lwenziwe kwiiseti ezi-3, ukwenza okuphindwe kabini.
Ziziphi izenzo zokususa macala:
- Skew ujika . Thetha emhlane wakho kwaye ugobe imilenze yakho, ngelixa i-ankle enye ifanele ibekwe emadolweni kwenye. Gcina izandla zakho emva kwentloko kwaye uhlale ucinezela umva wakho osezantsi phantsi. Phakamisa amahlombe akho, uphumelele, ujikelelane ngomnye ukuya ngakwesobunxele nakwesokudla. Musa ukubamba isifuba sakho esifubeni kwaye ungafaki izandla zakho entloko. Ngethuba lokusetyenziswa, amahlombe akufanele alala phantsi;
- Lath side . Ukuba unomdla wokukhawuleza ukususa amacandelo, khawuqwalasele lo msebenzi olula kodwa osebenzayo. Hlala kwicala lakho kwaye ugcine imilenze yakho iqonde. Phumla ingalo yakho engezantsi phantsi, uyibeke phantsi kwegxala lakho, uphinde ukhuphe enye. Phakamisa i-pelvis, uhlale phantsi phantsi kuphela ngesandla kunye neenyawo. Umzimba umele uqulunqe umgca. Qinisekisa ukuba akukho nto iphosakeleyo kwimbuyiselo engaphantsi, kwaye musa ukuphefumula. Phinda konke kwaye ngaphesheya.
- Izityambo . Thatha intonga yezemidlalo uze uyibeke kumahlombe akho. Beka iinyawo zakho ububanzi kunamahlombe akho. Ingaba uqala ukuqala kwelinye icala kwaye emva kwelinye icala. Unokwenza imithambeka ngesigxina. Kule meko, i-projectile kufuneka ithathwe ngesandla kwaye igcinwe kufuphi ne-hip. Uncike ngaphantsi kunokwenzeka ukuba uzive ukwelula kwezihlunu.
- Ukuphika ukuhlala . Ukuze ususe ngokukhawuleza amacala endlu, yenza umsebenzi ololo hlobo: hlala phantsi, uguqa ngamadolo uze uwagcine kwisisindo. Kwizandla zakho, thabatha i-dumbbell. Ukuphazamisa ngokuhambisa isilumkiso kuqala ukuya kwesobunxele, uze ufike kwicala lasekunene. Kubalulekile ukugcina umva wakho rhoqo kwindawo ephakamileyo.
Ukujamelana neengxaki ezikhoyo, unako ngoncedo lwe-hoop, kodwa khumbula ukuba kufuneka ukuguqulwa okungenani isigamu seyure. Kukho iinguqulelo ezahlukeneyo ze- hulahop , ezongezelelweyo ngeibhola ze-massage, ezikunceda ukuphula ama-deposit deposits.