Abanikazi bomfanekiso "apple" yinkalo enkulu yengxaki - isisu. Abasetyhini abaninzi, beliphupha inqatha ye-wasp, banomdla kwindlela yokunciphisa umzimba xa uhlobo lomfanekiso "i-apple". Kufuneka kuthathwe ngokukhawuleza ukuba lo msebenzi awulula, kuba amanqatha avela kule ndawo ayinzima kakhulu. Ukufezekisa iziphumo kuya kusebenza kwiindlela ezimbini: isondlo esifanelekileyo kunye nomsebenzi wokwenyama.
Yidla ngohlobo lwe "apple"
Ngokwezifundo, abanikazi balo hlobo banomlinganiselo weshukela ephakamileyo, ngokokuqala, bafanele banike iifomese ezahlukeneyo.
Iingcebiso malunga nendlela yokulahlekelwa isisindo esiswini, ukuba isibalo "si-apula":
- Nika iidyuli ezahlukeneyo kunye neziqhamo ezimnandi. Ngokubanzi, yonke into enxulumene noshukela ivinjelwe.
- Ukutya okunqatshelwe okuqukethe i- carbohydrate elula. Olu hlobo luquka i-pastries, ipasta, kunye nokunye okunjalo.
- Vula imenyu eninzi imifuno entsha kunye neziqhamo ezingenasiphunga. Ziqulethe i-fiber eninzi, eyiluncedo kwinkqubo yokutya.
- Imenyu kufuneka ibe yinyama yokutya, kunye nemveliso yobisi.
- Qiniseka ukuba uphuze amanzi amaninzi, ngoko umlinganiselo wansuku zonke u-1.5-2 ilitha.
- Yidla ukutya okumbalwa, kubandakanywa kwimenyu yakho ezintathu zokutya eziphambili kunye nokutya okubini.
Indlela yokulahlekelwa isisindo, ukuba isalathisi "apple" - umthwalo ngokomzimba
Khumbula ukuba awukwazi ukulahlekelwa isisindo kwindawo enye, kwaye ekuqeqesheni kubalulekile ukuba usebenze zonke izihlunu zomzimba, kungekhona nje umshicileli. Inxenye enyanzelekileyo yesifundo yimiyalezo ye-cardio-loading, umzekelo, ukuqhuba okanye ukuxhuma. Izihlandlo ezintathu ngeveki, ukuqeqeshwa kwamandla kunconywa. Yenza umsebenzi wokushicilela ukuba usebenze kunye nezihlunu eziphezulu, ezantsi, kunye ne-oblique. Ukuba ukuqeqeshwa kwamandla kungekhona kuwe, ke ukhethe ukukhetha i-yoga okanye i- pilates , eya kukuvumela ukuba ulahle amanqatha kwindawo yesisu. Uqeqesho kufuneka luhlale lure 1-1.5 iiyure.