Ukunciphisa ubunzima beveki ye-5 kg kuyakwenzeka, kodwa konke kuxhomekeke kwizibonisi zokuqala kwiikali. Ukongezelela, kuya kufuneka usebenze nzima ukuphumeza iziphumo ezifunwayo. Kubalulekile ukuguqula ukutya kuphela, kodwa nokubandakanya kwimidlalo. Iziphumo ezigqwesileyo zinikezwa ngokuhlanganisa ukuqeqeshwa kwamandla kunye nokulayishwa kwe-cardio, ngoko qi niseka ukuba ugijime, ugxume okanye uhambe udire.
Yidla iiveki ukufumana i-kg ye-5 kg
Ukuze ususe ubunzima obukhulu, kufuneka wenze utshintsho kwisondlo. Kubalulekile ukuba ugweme ukutya ukutya okuphezulu khalori, oko kukuthi, akukho iilekese, iimpahla ezibhaka, amafutha, i-pickles, i-sausage, ukutya okuninzi, njl njl. Ukuphuhlisa imenyu yakho kufuneka ikhokelwe yiyona nto iluncedo ekulahlekelweni kwemveliso yesisindo: imifuno, iziqhamo, inyama yokutya, intlanzi, ivenkile zaselwandle, iimveliso zobisi ezomuncu, njl njl. Ukupheka kuyona ndlela iqhutywe ngeendlela ezinje: ukupheka, ukupheka, ukubhaka okanye ukupheka. Enye into ebalulekileyo ifanelekileyo - ukugcinwa kokutya okuxubekileyo, oko kukuthi, ukutya okuqhelekileyo kufuneka kwongezwe ngokutya okutyiwayo . Ukulahleka kwesisindo kubalulekile ukulinganisela kwamanzi, ukugcinwa okufuneka ukusela ngosuku ukuya kwi-1.5-2 ilitha amanzi.
Indlela yokulahlekelwa isisindo ngeveki - ukusetyenziswa
Ukufikelela kwiziphumo ezilungileyo, kubalulekile ukulayisha onke amaqela ezihlunu. Kuze kube yimini, kukho iindlela ezininzi ozenzayo ekhaya nasekuzivocavoca.
Inkomfa yokuzilolonga kweveki:
- Ukushicilela . Lo msebenzi unikeza imithwalo kwimisipha ephezulu nangaphezulu. Beka phantsi kunye nezandla zibophe kwiindawo, zihlale zisondele entloko. Gcoba intloko kunye namahlombe, ukwenzela ukuba i- press enkulu ifumane umthwalo. Imisongo iguqa ngamadolo, iphakame, kwaye ekugqibeleni inqumla i-pelvis kunye nesinqe ukusuka phantsi. Nciphisa imilenze yakho, kodwa zama ukungachukumisi phantsi.
- Kwiintambo . Ukuba ufuna ukunciphisa ubunzima ngo-5 kg ngeveki, faka udibaniso lwakho lo msebenzi, omele uyenze ngesisindo esingaphezulu. Kwizandla uthathe umthwalo, umzekelo, ipakeki evela kwibha. Yima ngokuthe tye ngeenyawo zakho ububanzi begxa. Iisokodo namadolo kufuneka zihlanjululwe ngamacala. Ngalunye unyawo, thabatha inyawo elincinci ngokuphindaphindiweyo kwi-leg support. Hlala phantsi phambi kokuba umlenze womlenze wangaphambili ufanane nomgangatho. Kubalulekile ukuba uzive ulwahlulo lwe-gluteus muscle. Ukubuyela kwindawo yokuqala, phinda kwelinye icala.
- Ngezandla nangesifuba . Umzimba olula, kodwa osebenzayo, ulawula umzimba ophezulu. Thatha ugxininiso lobuxoki, ufake izandla zakho phantsi kwamagxa akho. Ukuba kulukhuni, ngoko unokwenza i-push-ups emadolweni akho. Nciphisa umzimba phantsi ngaphantsi, ngokunokwenzeka ukubeka iindlovu ngaphandle kwendlela kwaye uzigcine uhamba nomzimba. Emva koko, nyuka, kodwa ungagqibeli ngokupheleleyo izandla zakho ukuze ugweme ukulimala.
- Ngomlenze . Imilenze emnandi - iphupha lenani elikhulu labasetyhini, ngoko uvavanyo lokulahlekelwa isisindo ngeveki ukusebenza kwiinqununu kufuneka ngokuqinisekileyo lube nzima. Sincoma ukuba ukhethe izikwere zeesikwere, kodwa akulula, kodwa kwinguqulelo eqinile - siya kuyenza imile emizwaneni yakho. Beka iinyawo zakho ububanzi kunamahlombe akho, uhamba kancane ezinyaweni zakho namadolo ngaphandle. Yehla kwaye ngelo xesha ugibele iisokisi. Zama ukunciphisa kude kube ngamatye afana nomgangatho.
- Ngemva . Ukufunda le ndawo kuyimfuneko ukwenza umsebenzi othi "Swayimla". Uxoxe ngesisu sakho kwaye ugcine iingalo zakho zisetyenziswe phambi kwakho. Ukubamba izandla kunye neenyawo emoyeni, zihambise phezulu kwaye zenzeke ngokunye.
Zonke iimvavanyo eziqhutywayo kufuneka ziphindwe ngokuphindaphindiweyo ngamaxesha angama-15, ngelixa u-3 usondela. Ukuba ufuna ukulahlekelwa isisindo ngeveki, yenze njalo imihla ngemihla, ukutshintsha ukuphunyezwa kwezinto ezixakile kunye ne-cardio-loading.