Ngaba uyazi ukuba yeyiphi imithambo ekufuneka uyenze yonke imihla ukuze ubenomzimba? Ukuba awukacaci ncam ngayo, siza kukuxelela ukuba ayingombandela wokuchitha iiyure neeyure uziqeqesha. kodwa sinokwenza uthotho lokuzilolonga, ngexeshana elifutshane, ukuze sizive ngcono.
Ewe kunjalo, kufuneka uyenze yonke imihla kuba ukukhawuleza, ngekhe ube nezizathu zokuba awunaxesha. Ke ufuna nje amandla amancinci kwaye ulungile! Uya kubona indlela ophefumlelwa ngayo ngokukhawuleza kunye nendlela oqala ngayo ukufumana iziphumo ezilungileyo, esisesinye isizathu esisiqhubayo. Saqala!
Squats ukuze ulunge
Ngaphandle kwamathandabuzo zizinto ezisisiseko ebomini bethu, emzimbeni wethu nangenjongo yethu. Kuba enkosi kubo siya kuhlala sifumana iziphumo ezilungileyo. Uya komeleza umzimba kwaye wandise imetabolismKwakhona, ukuba utshintsha nasiphi na isikwere esinobunzima, ke khumbula ukuba usebenza kubunzima bemisipha. Ukusuka kwinto esiyibonayo, ihlala iyenye yeembono ezenza ukuba silingane ngokuqhwanyaza kweliso. Ayizukubulela imilenze yakho kuphela kodwa nesisu sakho kwanomqolo, ngakumbi.
Ukuphusha usenyuka
Ukuba squats zi, Ukutyhala kwakhona akukude kumcimbi wokuba yenye yezona zivivinyo zicetyiswayo zokuba zimile. Ke, kuba sele uyazi ukuba imalunga nantoni, kuya kufuneka uyisebenzise. Ulele ngesisu uzixhase ezintendeni zezandla zakho, eziza kubekwa kude kububanzi begxa kunye nomzimba wolule umva. Kuya kufuneka uye ezantsi kwaye unyuke uhlala usebenzisa iingalo kodwa kunye nendawo yepectoral. Babandakanya amaqela aphambili emisipha, ukuphucula ukuma kunye nokunceda imetabolism.
Amacwecwe
Kuyafana nezangaphambili kwimo, nangona zinama-nuances. Uya kulala phantsi phantsi, usebenzisa iingalo zakho ukuxhasa umzimba wakho, kunye neengcebiso zeenyawo zakho.. Kodwa khumbula ukuba umgudu awuhlali kwiingalo, kodwa kwisisu. Kuya kufuneka siyisayini kwaye sive amandla kuyo, kungenjalo siya kuthwala iingalo namagxa amaninzi, ke iintlungu ziya kuvela emva kwayo. Xa ubekwe kakuhle, kufuneka ubambe malunga nemizuzwana eli-15, eya kuthi inyuke ngokuxhomekeke kwinkqubela phambili yakho.
Oojack abaxhumayo
Ukuze sishiye ngasemva uthotho lweekhalori kufuneka sithembele kuncedo oluxabisekileyo lwe- Oojack abaxhumayo. Imalunga nokuvula kunye nokuvala imilenze ngokutsiba kancinci ngelixa uphakamisa kwaye wehlisa iingalo. Ewe, ubazi ngokwaneleyo, kuba yenye yezona zinto zincedisayo zentliziyo, apho intliziyo isabela ngokukhawuleza kubo. Kuyinyani ukuba ukwenza i-cardio unayo nezinye iindlela ezinje ngoomatshini abanjengee-ellipticals okanye iibhayisekile. Kodwa ukuba awunayo ekhaya, olu khetho luya kuba lolona lufanelekileyo. Ngaba unayo intambo? Emva koko unokutsiba kwaye ubone ukuba ukuqala kweekhalori kuqala njani.
Ukufa ukuba ubume
Kuya kufuneka sibuyele kwinqanaba lomsebenzi ukuze senze umthambo onje. Kungenxa yokuba ngaphandle kwamathandabuzo, yenye yezona zinto zidibeneyo sinazo ebomini bethu. Njengoko igama layo lisitsho, kufuneka sithathe ubunzima obuhambelana neemfuno zethu: Inokuba zii-dumbbells, imivalo okanye nantoni na esinayo esandleni. Sukuthatha ubunzima obungaphezulu kokufanele ukuphakamisa amahlombe okanye ukuqhubela phambili. Sigoba amadolo kwaye iingalo ziya kuthi nkqo ngaphambi kokubamba ubunzima ngokwabo. Ngaphezulu kwayo yonke loo nto, kufuneka siphakame ngaphandle kokuxhuzula okunokubeka ingozi emagxeni okanye emqolo. Ngalo msebenzi uya kusebenza ubunzima bemisipha, ukongeza ekomelezeni indawo empontshwa, imisipha kunye neempundu.