Ngaba uyafuna ukwazi ukuba yeyiphi eyona mithambo ilungileyo yokunciphisa imilenze yakho? Namhlanje uza kushiya amathandabuzo kuba yenye yezo zinto zifunwa ngabantu abaninzi. Akusoloko kulula ukuthoba indawo ethile yomzimba wethu kwaye ngenxa yeso sizathu, sihlala siphelelwa lithemba ngokukhawuleza.
Ke ngoko, kungcono ukwenza ifayile ye- indibaniselwano yemithambo esisiseko, ezinye ezithile kwaye konke oku kungqonge ukutya okunempilo apho zikhona. Kungoko kuphela apho sinokufezekisa yonke into ebesizimisele ukuyenza. Ewe kunjalo, kufuneka ube nomonde kunye nokunyanzelisa. Ngaba siqala ukulwela injongo yethu?
Indlela yokutshisa amanqatha emlenzeni ngokukhawuleza
Nangona siyifuna, sele sichazile ukuba asinakusoloko siphulukana namanqatha nakweyiphi na indawo emzimbeni ngokungxama. Kodwa kuyinyani ukuba sinokufumana ezinye iindlela ezimfutshane. Eyokuqala kukucinga ngokutya okusempilweni okanye indlela yokuphila. Akukho mfuneko yokuba silambe Akukho kuncinci, kodwa sinciphisa ikhalori yethu, sikhetha imifuno kunye neeproteni, sigcine iikhabhohayidrethi kodwa sithathe ukutya okuqhotsiweyo kunye namakhekhe ebomini bethu okwethutyana.
Kwelinye icala, kukho inxenye yomthambo ogqityiweyo ngokutya. Kule meko, ungaqala ngokungena ngaphakathi ukwenza uqeqesho olufana nemisebenzi yentliziyo. Ezizi? Ewe, hamba uhambe ngesantya esilinganiselweyo, uziqhelanise nokuhamba ngebhayisikile okanye ukujikeleza kwaye ke, ukunyuka okanye ukwehla kwezitepsi kukwabalwa ngokunjalo. Yonke iyimisebenzi apho intliziyo ibaleka khona phantse kumzuzu wokuqala, oya kuthi unike iziphumo ezingcono xa kusithiwa nditsho nokutyeba. Zombini ngaphambi, ngexesha nasemva, khumbula ukusela amanzi amaninzi okanye iti yemifuno kwaye ushiye iziselo ezineswekile. Amanyathelo akho okuqala ukufezekisa injongo oyifunayo sele ithathiwe!
Yintoni yokuyeka ukutya kwimilenze emincinci
Umbuzo ophindaphindiweyo xa uthetha ngokunciphisa umzimba emilenzeni okanye kwezinye iindawo zomzimba. Kodwa Inyaniso kukuba kufuneka sitye ngokwenene, kodwa sisempilweni kwaye sahlukile. Kuyinyani ukuba kanye ngeveki sinokuzihlaziya, kodwa ukuba sigcina indlela yokuphila esekelwe ekudleni okunempilo, siya kufezekisa injongo kungekudala kunokuba silindele.
- Kufuneka sitsho ukuba ndlela-ntle, okanye kuthi ndlela-ntle, kuko konke ukutya okusele kuphekiwe, okuqhotsiweyo okanye iikeyiki.
- Kwangokunjalo, nakwiziselo ezineswekile enekhabhathi okanye iijusi ezihlanganisiweyo.
- Siza kusela i-infusions okanye ikofu ngakumbi kodwa ngobisi olunamafutha, kunye neeyogathi ngaphandle kweswekile.
- Ngokuphathelele inyama, kuyinyani ukuba amaxesha ambalwa ngeveki unokufumana nantoni na oyithandayo. Kodwa uninzi lwamaxesha Kufuneka sigxile kwinyama emhlophe efana nenkukhu okanye ikarikuni.
- Iintlanzi, ityhuna kunye nezinye iintlanzi zaselwandle nazo ziyakuba yinxalenye yokutya kwethu okutsha.
- Ewe zonke iiproteni kufuneka zidityaniswe nemifuno. Ngapha koko, ezi ziya kugubungela isiqingatha seplate yakho. Kwesinye isiqingatha, elinye icala liya kuba leprotheni kwaye elinye libe ziicarbohydrate ezifana nesonka sengqolowa okanye ipasta.
- Ibandakanya iziqhamo zexesha lokutya kunye negalelo lamavithamini olifunayo.
Ukuzivocavoca kwimilenze kunye namathanga amancinci
Nguwuphi owona mthambo ungcono wokunciphisa imilenze yakho? Umbuzo osoloko usikhathaza kwaye ngoku, sinempendulo. Kodwa ayisiyiyo yodwa, kodwa siya kufumana ezininzi kwaye zonke ziyasebenza ngokwenene, ke, siza kuvavanya emzimbeni wethu.
Izikwere
Phambi kokuqala xa ikhona umthamboKuhlala kucetyiswa ukufudumeza kwangaphambili ukunqanda ukwenzakala okulandelayo. Oko kwathethi, xa kufikwa ekuphenduleni umbuzo wolona qeqesho lubalaseleyo kwimilenze emincinci, sishiywe sisikwati kwindawo yokuqala. Sineenguqulelo ezininzi, kunye okanye ngaphandle kobunzima, kunye nebar, sumo, isometricnjl. Kodwa kufuneka kuthiwe bonke baya kuba ngaphezulu kokugqibeleleyo ukujongana nokusizisa apha namhlanje. Ngaphezulu, unokwenza inkqubo eneentlobo ezahlukeneyo ukwenza uqeqesho lwakho lube mnandi ngakumbi. Khumbula ukuphumla malunga nemizuzwana engama-20 phakathi kwebhloko nganye rep.
Ukuhamba
Kule meko, Amanqwanqwa aya kusinceda ukuba sinciphise umzimba kodwa nokuthambisa umlenze wonke. Kukwanjalo ke kufuneka ibekho kwinkqubo yethu yemihla ngemihla. Uyaphakama, ngokwahlukana okuncinci phakathi kwabo kwaye uthathe inyathelo lokubuyela umva ngomlenze wakho, ngelixa elinye lihlala ligobekile. Kodwa khumbula ukuba idolo akufuneki lidlule kwinxalenye yonyawo kuba emva koko sinokubakho uhlobo oluthile lokonzakala. Imiphunga inokuba nokutsiba, icala, kunye nokukhaba ngaphambili okanye ngasemva, njl. Yintoni esenza ukuba siphinde sibe nokukhetha ukwenza inkqubo yethu yoqeqesho egqibeleleyo. Unokudibanisa i-squat kwaye uphume kuyo, uthathe i-lunge.
Nyuka usihla
Inyathelo, ibhentshi okanye inyathelo liya kuba ziziseko zomthambo onje. Kungenxa yokuba ikwasivumela ukuba siqhubeke nokunika imilenze yethu intshukumo engakumbi, efuna oko. Kwaye kwakhona sibandakanya iinyonga, ii-quads okanye amathole kumthambo onje. Siqala ukuma phambi kwenyathelo lethu, kodwa ukuba ukhethe ibhentshi okanye idrowa, akufuneki ibe ngaphezulu kuneedolo. Sibeka inyawo elinye kuyo, sithathe inyathelo kwaye sizityhale phezulu ngomnye umlenze. Nokuba ungaphakama njani, khetha ukuba ungagugi umzimba, kodwa ugcine umqolo uthe nkqo, usenza amandla emilenzeni yethu. Ungayitshintsha imilenze ukugqiba okungcono.
Burpees
Kukuzilolonga ngokupheleleyo, ke kufanele ukuba kuqeqesho lwethu. Ungaqala kokubamba kunye nokuhlutha. Emva koko, ukubeka izandla zakho emhlabeni, uya kuziphosa iinyawo zakho ngasemva, ngokutyhala okuncinci. Emva koko siya kuphakama kwaye ewe siza kutsiba ngeenyawo zethu, ukubuyela emhlabeni kwakhona ukuqala inkqubo. Ukuba senziwe ngendlela ye-agile, siya kufumana iziphumo ezilungileyo kuba ziya kwenza ukuba nentliziyo ibaleke kakhulu. Ewe kunjalo, kuya kufuneka usoloko uhlengahlengisa ubunzima kunye nomzamo kwiimfuno zakho.
Ukuzivocavoca kwimilenze encinci kunye nokuphelisa i-cellulite
Enye ingxaki esikhathazayo yi-cellulite. Omnye wemiqobo engenakuhlala yoyiswa, ke kufuneka senze okuninzi kuthi. Ukongeza kuzo zonke iingcebiso zangaphambili, amanqaku athile kufuneka ongezwe. Umzekelo, kwicandelo lokutya, kuyinyani oko iziqhamo nazo zikhona kodwa kule meko, siya kubheja ngakumbi kwi-strawberry, ivatala okanye ibhanana kuba zinee-antioxidants kwaye zisithintela ekubeni sigcine ulwelo oluninzi, esisesinye seziseko apho i-cellulite ethiyiweyo iqokelela khona.
Phakathi kokuzilolonga ukunciphisa imilenze kunye nokuphelisa i-cellulite, sishiywe nezo zifuna amandla amancinci. Eyona nto ilungileyo kukubheja kwibhendi ye-elastic, ehlala inceda ukuhambisa icandelo ngalinye elisebenzayo. Ke ngoku iyimfuneko. Ungalibali zombini iimpumlo kunye ne squats ezingenakuze zingabikho kwesi sizathu. Kodwa khumbula ukuba kule meko, unokuzinceda kunye nobunzima, ukonwabele iziphumo ezingcono. Kuyafana nokunyuka nokuhla kwezinyuko, apho unokubeka khona ubunzima emaqatheni akho. Oku kuyakunceda ukuphelisa ukugoba kwaye ube nakho ukubonisa imilenze yakho yehlazo ngokukhawuleza kunokuba ulindele.
Amaqhinga kunye nokuzilolonga ukunciphisa amathanga akho
Phakathi kwamaqhinga asele ekhankanyiwe, sishiywe sinjalo Kuya kufuneka wandise ukutya kwakho kweeprotein. Kungenxa yokuba ngaphezulu kokuhlutha kwaye kusinceda ukuba sandise ubunzima bemisipha. Ukuba ungomnye wabo bangaphoswa yikofu kusasa, yisele ngokokumodareyitha kodwa ungalibali ngayo. Ukongeza, unokuhlala uhamba nayo kunye nobisi olunamanzi. Sele uyazi ukuba sisiselo esikhawulezisa imetabolism ngoko ke siyayidinga ebomini bethu. Ityuwa ibuyiselwa kwicala elinye, njengoko usenokucinga njalo, kwaye kungcono ukongeza iziqholo ezifana negalikhi, i-oregano okanye nantoni na oyithandayo. Uya kufumana incasa kodwa ngaphandle kokugcina ulwelo.
Ukunciphisa amathanga akho ungabheja kwezinye iindlela zokuzilolonga ezinje ibhulorho emagxeni. Oko kukuthi, kuya kufuneka ulale ngomqolo imilenze yakho igobile kwaye kancinci kancinci uyaphefumla kwaye uphakamise umzimba wakho kodwa ungayenzi ibhloko. Uyakuhlala uxhaswa ngamanqina eenyawo kunye nenxalenye yamagxa. Lo msebenzi unokuhluka ngokunyusa ingalo yakho okanye ukubeka iinyawo zakho kwi-tiptoe. Sesinye sezikhundla eziqhele ukwenziwa kwiiPilates kwaye olu qeqesho luya kusinceda ngokuma kwalo kunye nokuzilolonga ngaloo thoni. ukufezekisa injongo yethu.
Ukuphakamisa umlenze yenye yezona zinto zisisiseko. Ukulala phantsi kwakhona, sijongise phezulu, siya kuphakamisa umlenze omnye kwaye emva koko siwunciphise kancinci ngaphandle kokuchukumisa umhlaba xa siza kuphakamisa omnye. Ukongeza ekusebenziseni le ndawo, siya kwenza okufanayo nesisu. Ke sele sibulala iintaka ezimbini ngelitye elinye! Kancinci kancinci kwaye ulandela zonke iingcebiso, uqinisekile ukuba uyawubona umahluko. Sixelele!