Iminyaka engama-50 edlulileyo, imilinganiselo yangoku yobuhle iya kuthathwa njengophelelwe kwaye ixhomekeke, kodwa ngoku iimbono zikhula ngakumbi nangakumbi ukuba akunakwenzeka ukuba zincinci. Ngoku, ukusetyenziswa komsebenzi wokutyebisa amafutha kunomnye wemisebenzi ethandwa kakhulu kwimidlalo yabasetyhini.
Ukusebenza ngokuphumelelayo ukulahleka kwesisindo: izinto ezisisiseko
Khumbula inyaniso elula: akukho msebenzi wokulahleka kwesisindo oza kuvelisa umphumo onqwenelekayo ukuba awuqali ukutya ngokufanelekileyo. Khumbula ubuncinane ubuncinane beemigaqo kwaye ubambelele kubo:
- Zama ukutya encinci, kodwa ngokuphindaphindiweyo, kunokuba kabini ngosuku;
- isidlo sasekuseni kufuneka sibe khona imihla ngemihla: ukuba ungadli kusasa, udla ngokutya ngokuhlwa;
- udinga isidlo sakusihlwa iiyure ezintathu ngaphambi kokulala;
- Musa ukusela emva kokutya kwiiyure eziyi-1-2, kwaye nangaphezulu - itiye kunye ne dessert;
- ukusela imihla ngemihla 1,5 - 2 ilitha amanzi;
- 2 iiyure phambi koqeqesho kunye neeyure ezingama-2 emva kokuba awukwazi ukutya nantoni ngaphandle kokutya kweprotheni.
Ukongezelela, ungalibali ngokudibeneyo kweemveliso: inyama ayikwazi ukuba nemveliso yepuphu (yonke inhlama, isonka, i-pasta), iziqhamo kufuneka zithathwe ngokwahlukileyo, kunye needyuli kufuneka zitshintshwe nge-curd ne yogurt.
Inkqubo yoqeqesho yokutshisa amafutha
Naluphi na ukhetho olukhethayo, ukuba uhamba ngokungaqhelekanga kwaye ungaphantsi kwezihlandlo ezi-2 ngeveki, akusayi kuba nokuqonda. Ukufumana iziphumo ezifanelekileyo, kufuneka usebenzise amaxesha 3-4 ngeveki kwi-1 - 1.5 iiyure. Kule ngxaki kuzakuquka yonke into efunekayo ukuqinisekisa ukuba isibalo sakho sinezinto ezincinci kwaye zifanelekileyo.
Ukusebenza kwe-Aerobic ukulahleka kwesisindo
Umthwalo we-Aerobic ngumthwalo ngokupasa ngokukhawuleza, kodwa kungekhona kumda wamathuba: ukugijima, ukushushuluza, ukuhamba ngebhayisikili, intambo yokuqhawula, ukuqhuba kwindawo, i-aerobics, ukudansa, ukubhukuda, njl. Kulo thuba uqeqesho olunokuthi utshiswe ngamanzi amaninzi. Kodwa kuphela ukuba uqeqesho luhlala ubuncinane kwiminithi engama-30-40!
Ngaphandle koko, umthwalo we-aerobic unokudibaniswa nomthwalo wamandla: yokuqala imizuzu engama-30 yomthwalo, kwaye u-20-30-aerobic. Le ndlela izakuqinisekisa ukuba awutshisi nje amanqatha, kodwa kwakhona ukwakha imisipha, echitha amaxesha amaninzi amandla ngaphezu kweethambo ezifuthi (ezifumaneka kwiikhalori ezidliwayo). Ngoko, ubukho bobuhlunu buya kuba nefuthe elihle kumfanekiso wakho uze utshise iekhalori!
Ukuqeqesha amandla okulahleka kwesisindo
Ukuqeqeshwa kwamandla kuyadingeka ukuze kuveliswe imisipha, leyo, njengokuba sele sinqumile, igalelo ekulahlekelweni kwexabiso elincinci. Xa ipesenteji yeethambo ezinamafutha zingaphantsi kwepesenti yemisipha emzimbeni wakho, ubheka i-slim, i-taut ne-tone!
Umthwalo wamandla - kungekhona uqeqesho kwiimimulators (nangona kunjalo, okokuqala, kwindawo yokuqala). Ukusebenza ekhaya ekulahlekeni kwesisindo kunokubandakanya ukuqeqeshwa okunjalo:
- i sikwere;
- i-push-ups;
- ukuguquka (kwiphepha);
- iiklasi kunye nezidumbulu, izakhi zomzimba, njl njl.
Unokukhetha ukhetho oluthandayo, kubandakanywa nokuzivocavoca kwiintambo, izibilini, ezinqeni okanye ukuqinisa imisipha yesifuba nezandla. Kunconywa ukuba wenze umsebenzo ngamnye ngokuphindaphindiweyo kwe-15-20 kwiindlela ezi-3-4.
Uqeqesho loxinzelelo olutshisayo lweoli
Uqeqesho lwesiphaluka - uhlobo lokuqeqeshwa kwamandla, olubandakanya uqeqesho lwe-8-10. Zenziwa ngenye indlela ngaphandle kokuphazanyiswa emva komnye, uluhlu olupheleleyo lokuzivocavoca lunokuphinda luphindwe kabili. Oku kudibeneyo kwamandla kunye nomthwalo we-aerobic!