Amantombazana amaninzi afuna ezinye iindlela zokusebenza ngokusemgangathweni ngamacala, ecinga ukuba unako ukulahlekelwa isisindo kuphela kwindawo efanelekileyo. Nangona kunjalo, sekude kubekho ubungqina bokuthi amafutha amanqamle ndawo akwenzeki. Ukuzivocavoca ngamacandelo, uya kubaqeqesha kuphela kwaye ubancede babonakale bekhangeleka.
Ukulahleka kokunciphisa amaninzi kumacala
Ukuzivocavoca kwaye ngokubanzi nayiphi na into eyenziwa ngumzimba yinto eyakunceda ngokupheleleyo ukuba uzuze. Kodwa ukuba ufuna iziphumo ezikhawulezayo, kufuneka ufike kuyo ngendlela enzima.
Ukuba le ngxaki ininzi yeefowuni zincinci - kukhuthazwa ukuba ihambelane nokutya kokulahlekelwa kwesisindo samacala. Kulunge ukuba xa ukondla ukhetha ukutya okulungileyo - ungadli ngokutya, ukhethe izitya zokutya zemifuno ekhanyayo, inyama enomzimba, i-sweet tasty, idla kuphela kude kwasemini kwaye ingancinci, kwaye ngokuqinisekileyo yidla imifuno neziqhamo.
Izenzo eziphumelelayo zokulahlekelwa isisindo ukusuka kumacala
Ukuba ukhangele ngokungqongqo izinto ozenzayo ongasusa amahlangothi, ngokuqinisekileyo uya kukhwankqiswa. Njengoko sele sele khankanywe ngasentla, amanqatha akanako ukutshiswa endaweni, kwaye xa unciphisa ubunzima, ulahlekelwa isisindo ngokupheleleyo, uqala oko umgaqo-siseko wakho ufuna (uninzi ulahlekelwa isisindo ukusuka phezulu, ukususela kwisifuba). Kungenxa yoko ukuzivocavoca okusebenzayo kumacala, okokuqala, imithwalo ye-aerobic.
Ukulahleka kwesisindo osebenzayo unokugijima, ugijime kwindawo okanye ugxume ngentambo yokudlula. Ngexesha elifanayo, khumbula ukuba ukutshisa amafutha kufuneka usebenze okungenani imizuzu engama-30, kwaye ugxume ngentambo yokudumbula-ubuncinane ubuncinane 20. Ukuba uyazisebenzisa ezi ndlela zisebenzayo imihla ngemihla, uya kukhululeka ngokukhawuleza.
Ziziphi izenzo zokususa amacala?
Kwiimvavanyo zokulahlekelwa kwesisindo samacala, akufuneki ukuba sisebenzise umthwalo. Kukulungele ukuzisebenzisa, oko, ngokulandela umgaqo wabo wesenzo, kukho ndawo phakathi kokunweba nokuqina. Ukuzivocavoca iimfudu ezixhasayo, ubeka ingozi ekunyuseni inani lemisipha kunye nokwandisa umlenze wakho ngakumbi. Ukuzivocavoca okunjalo kulungele kuphela amadoda!
Kwiinkqubo zesetyhini zokuzivocavoca zokususa amahlangothi, unokubandakanya iziqhelo ezinhlanu ezilula:
- Ukuzivocavoca 1 . Imilenze ibanzi kunamahlombe, iingalo ziphakanyiswa, iifeni zamagxa ziyahlulwa. Bend enye yeengalo kwi-elbow kunye nesalathiso esecaleni kwaye uhambe kancane. Phinda kathathu amaxesha. Phinda ngelinye icala. Emva koko yenza okufanayo, kodwa ezandleni zombini zangexeshana.
- Ukuzivocavoca 2 . Imilenze ibanzi kunamahlombe, isandla esisodwa kwisisu, esinye sibukeka sisuke. Phenduka ngokukhawuleza kwisalathisi seengalo ezilele esiswini, kwaye welula ngapha nangapha, ukugoba umlenze ukusuka kwelinye icala kwicala. Phinda kathathu. Landela enye indlela.
- Ukuzivocavoca 3 . Imilenze ibanzi kunamahlombe, umzimba uqhutyelwa kwenye yemilenze. Isandla esinye phezulu, esinye esantsi. Yenza i-lunge, ubeka isandla sakho phambi kwakho, uze unciphise isandla sakho, uphakamise enye - ngokuchaseneyo. Yenza lo msebenzi ngokuhamba ngokukhawuleza, ukwedlula phambili amaxesha amahlanu kwicala ngalinye.
- Ukuzivocavoca 4 . Imilenze ibanzi kunamahlombe, ingalo yangokunene isetyenziswe ngokunyuka phezulu, ingalo engasobunxele imele. Yenza umxube kwicala, udibanise emlenzeni wakho wesobunxele, uze ululalele kwicala ngesandla sakho,
o phezulu. Yenza izihlandlo ezi-3 kwaye uphinde uphinde ulandele elinye icala. - Ukuzivocavoca 5 . Imilenze ibanzi ngaphezu kwamagxa, iingalo zoluliwe ngokubhekiselele ngentloko. Lunge eceleni kwaye ujike i-trunk ngeengalo ezithe ngqo kumlenze ogobileyo. Qinisekisa ukuba umva wakho uphelele. Indlela yokwelula, zama ukuhlala kwesi sikhundla. Yenza kathathu kwicala ngalinye.
Indlela yokulahla amahlangothi, ukuzibandakanya ngokudibanisa kunye nokutya kukunika iziphumo ezintle. Kodwa ukuba ufuna ukubona utshintsho lokwenene kwiveki yokuqala, yongeza kule nto iphela imizuzu engama-30 yokutshutshiswa kwe-hoop ngosuku.