Ukuzivocavoca kwemilenze emincane

Indlela yokwehlisa ivolumu yomlenze

Ngabe ufuna ukwazi ukuthi iziphi izivivinyo ezinhle kakhulu zokwehlisa imilenze yesisindo? Namuhla uzothola ngoba kungenye yalezi zinketho ezifunwa abaningi nabaningi. Akulula ngaso sonke isikhathi ukwehlisa leyo ndawo ethile yomzimba wethu futhi ngenxa yalesi sizathu, sithambekele ekuphelelweni yithemba masinyane.

Ngakho-ke, kungcono ukwenza ifayili le- ukuhlanganiswa kokuzivocavoca okuyisisekelo, okunye okukhethekile nakho konke lokhu kuzungeze ngokudla okunempilo lapho kukhona. Kungaleso sikhathi kuphela lapho singakwazi ukufeza konke ebesizimisele ukukwenza. Vele, kufanele ube nokubekezela okuncane nokuphikelela. Ngabe siqala ukulwela inhloso yethu?

Ungayishisa Kanjani Imilenze Ngokushesha

Yize siyifuna, sesivele sishilo ukuthi asikwazi njalo ukulahla amafutha kunoma iyiphi indawo yomzimba ngokujaha. Kepha kuyiqiniso ukuthi singathola eminye imizila imifushane kancane. Okokuqala kwalokhu ukucabanga ngokudla okunempilo noma indlela yokuphila. Akudingeki silambe Hhayi kancane, kepha siyehlisa ukudla kwethu kwekhalori, sikhethe imifino namaprotheni amaningi, sigcine ama-carbohydrate kepha sikhiphe ukudla okuthosiwe namakhekhe ezimpilweni zethu isikhashana.

Ukondla imilenze ephansi

Ngakolunye uhlangothi, kunengxenye yokuvivinya umzimba eqedwa ngokudla. Kulokhu, ungaqala ngokuziphonsa ungene ku- ukwenza imikhakha efana nemisebenzi yenhliziyo. Yikuphi? Yebo, hamba ngezinyawo ngokulingene, zijwayeze ukuhamba ngebhayisikili noma ukuphotha futhi-ke, ukukhuphuka noma phansi izitebhisi nakho kubalwa kanjalo. Yonke iyimisebenzi lapho izinhliziyo zigijima cishe kusukela kumzuzu wokuqala, okuzonikeza umphumela ongcono uma kukhulunywa ngokuvalelisa emafutheni. Kokubili ngaphambi, phakathi nangemva, khumbula ukuphuza amanzi amaningi noma ama-herbal teas bese ushiya iziphuzo ezinoshukela. Izinyathelo zakho zokuqala ukufeza inhloso oyifunayo sezivele zithathiwe!

Yini ongayeka ukuyidla imilenze emincane

Umbuzo ophindaphindiwe lapho kukhulunywa ngokulahlekelwa isisindo emilenzeni noma kwezinye izindawo zomzimba. Kepha Iqiniso ukuthi kufanele sidle ngempela, kepha sinempilo futhi sihlukahluka kakhulu. Kuyiqiniso ukuthi kanye ngesonto singazitika, kepha uma sigcina indlela yokuphila esekwe ekudleni okunempilo, sizofinyelela umgomo ngokushesha kunalokho esikulindele.

  • Kufanele sithi ukuvalelisa, noma ukuvalelisa, kukho konke ukudla okuphekwe kusengaphambili, okuthosiwe noma okhekhe.
  • Ngokufanayo, naseziphuzweni ezinoshukela noma iziphuzo ezinoshukela.
  • Sizophuza ukumnika okuthe xaxa noma ikhofi kepha ngobisi olusikiwe, kanye namayogathi futhi ngaphandle koshukela.
  • Ngokuqondene nenyama, kuyiqiniso ukuthi amahlandla ambalwa ngesonto ungathola noma yini oyithandayo. Kepha isikhathi esiningi kufanele sigxile enyameni emhlophe njengenkukhu noma nge-turkey.
  • Izinhlanzi, i-tuna nezinye izinhlanzi zasolwandle nazo zizoba yingxenye yokudla kwethu okusha.
  • Vele, wonke lawo maprotheni kufanele ahlanganiswe nemifino. Eqinisweni, lokhu kuzomboza uhhafu wepuleti lakho. Kwesinye isigamu, ingxenye eyodwa kuzoba ngeye-protein bese enye kube ngeye-carbohydrate efana nesinkwa sikakolweni esiphelele noma i-pasta.
  • Kufaka izithelo zezikhathi zokudla nangokunikela ngamavithamini okudingayo.

Ukuzivocavoca imilenze namathanga amancane

Yikuphi ukuzivocavoca okuhle kakhulu ukunciphisa izinyawo zakho? Umbuzo ohlale usikhathaza nokuthi manje, sinempendulo. Kepha akuyona eyodwa kuphela, kepha sizothola eziningana futhi zonke zisebenza ngempela, ngakho-ke, sizozihlola emzimbeni wethu.

Amakati

Ngaphambi kokuqala lapho kukhona Ukuzivocavoca umzimbaKuhlale kunconywa ukufudumeza kusengaphambili ukuze ugweme ukulimala okulandelayo. Lokho kusho ukuthi, lapho siphendula umbuzo wokuzivocavoca okuhle kwemilenze emincane, sishiywa ngama-squats endaweni yokuqala. Sinezinguqulo eziningana, ezinesisindo noma ngaphandle kwesisindo, nge-bar, sumo, isometric, njll. Kepha kufanele kuthiwe bonke bazobe bephelele ukubhekana nokusiletha lapha namhlanje. Ngaphezu kwalokho, ungakha inqubo enezinhlobo eziningana ukwenza ukuqeqeshwa kwakho kujabulise kakhudlwana. Khumbula ukuphumula cishe imizuzwana engama-20 phakathi kwe-rep block ngayinye.

Izinyathelo

Kulokhu, amagxathu azosisiza ukuthi sehlise isisindo kodwa futhi nokuthinta wonke umlenze. Ngakho-ke futhi kufanele ibekhona esimisweni sethu sansuku zonke. Uyasukuma, ngokuhlukana okuncane phakathi kwabo uthathe isinyathelo emuva ngomunye wemilenze yakho, kanti omunye uhlala eguqukile. Kepha khumbula ukuthi idolo akufanele lidlule ingxenye yonyawo ngoba lapho-ke singaba nokulimala okuthile. Amaphaphu angaba ngokugxuma, okulandelayo, nokukhahlela ngaphambili noma emuva, njll. Okusenza sibuye sibe nenketho yokwakha inqubo yethu ephelele yokuqeqeshwa. Ungahlanganisa i-squat uphume kuyo, uthathe i-lunge.

Yehla uye phansi

Isinyathelo, ibhentshi noma isinyathelo kuzoba yizisekelo zomsebenzi onjengalona. Ngoba futhi kusivumela ukuthi siqhubeke nokunikeza imilenze yethu ukunyakaza okuningi, okukudinga kakhulu. Futhi sifaka okhalweni, ama-quads noma amathole esivivinyweni esinjengalesi. Siqala ukuma ngaphambi kwesinyathelo sethu, kepha uma ukhethe ibhentshi noma idilowa, akufanele kube ngaphezu kwamadolo. Sibeka unyawo olulodwa kuso, sithathe isinyathelo bese siziphakamisa ngomunye umlenze. Noma ngabe yikuphi ukuphakama okukhethiwe, zama njalo ukungawugcobisi umzimba, kepha ukugcina umhlane uqondile, okwenza amandla emilenzeni yethu. Ungashintsha imilenze ukuze uqedele ngokulinganisela.

Isinyathelo seqa

Ama-Burpe

Kuwumsebenzi ophelele, ngakho-ke futhi kufanele ube sekuqeqeshweni lwethu. Ungaqala kokubili ukucoboshisa nokuhlala. Ngemuva kwalokho, ubeke izandla zakho phansi, uzophonsa izinyawo zakho emuva, ngokucindezela okuncane. Ngemuva kwalokho sizovuka futhi yebo sizogxuma ngezinyawo zethu, ukubuyela emhlabathini futhi ukuqala inqubo. Uma kwenziwe ngendlela ye-agile, sizothola umphumela omuhle ngoba kuzokwenza nenhliziyo igijime kakhulu. Vele, kufanele njalo ulungise ukuqina nomzamo kuzidingo zakho.

Ukuzivocavoca kwemilenze emincane nokuqeda i-cellulite

Enye inkinga esikhathazayo yi-cellulite. Esinye salezo zithiyo ezingenakunqotshwa njalo, ngakho-ke kufanele senze okuningi ngakithi. Ngaphezu kwazo zonke izincomo zangaphambilini, kufanele kufakwe ama-nuances athile. Isibonelo, esigabeni sokudla, kuyiqiniso ukuthi isithelo naso sikhona kepha kulokhu, sizobheja kakhulu kuma-strawberry, ikhabe noma ubhanana ngoba zinama-antioxidants futhi ziyasivimba ukuthi sigcine uketshezi oluningi, okungenye yezisekelo lapho i-cellulite ezondwayo iqoqa khona.

Phakathi kokuzivocavoca kwemilenze emincane nokuqeda i-cellulite, sisele nalabo abadinga amandla amancane. Okuhle kakhulu ngalokhu ukubheja kwibhande lokunwebeka, okusiza njalo ukukhipha ingxenye ngayinye esebenzayo. Ngakho-ke lapha kuyadingeka ngempela. Ungakhohlwa womabili amaphaphu kanye nezikwele ezingasoze zabakhona ngenxa yalesi sizathu. Kepha khumbula ukuthi kulokhu, ungasiza futhi ngesisindo, ukujabulela imiphumela engcono. Kuyafana nokunyuka nokwehla ngezitebhisi, lapho ungabeka khona isisindo emaqakaleni akho. Lokhu kuzosiza ekuqedeni ukuxegiselwa futhi kukhombise imilenze ethile yokubulala ngokushesha kunalokho okulindele.

I-squats ukuzivocavoca okuphelele kwemilenze

Amaqhinga nokuzivocavoca ukuze unciphise amathanga akho

Phakathi kwamaqhinga asazokhulunywa, sisele nalokho kufanele ukwandise ukudla kwakho kwamaprotheni. Ngoba ngaphezu kokusutha futhi kusisiza ukukhulisa ubukhulu bemisipha. Uma ungomunye walabo abangakwazi ukuphuthelwa ikhofi ekuseni, bese uliphuza ngokulinganisela kepha ungakhohlwa ngakho. Ngaphezu kwalokho, ungahlala uhamba nayo nobisi olusikiwe. Usuyazi vele ukuthi isiphuzo esheshisa imetabolism ngakho-ke siyakudinga nasempilweni yethu. Usawoti ubuyiselwa ohlangothini olulodwa, njengoba ubungacabanga kanjalo, futhi kungcono ukufaka izinongo ezifana negalikhi, i-oregano noma yini oyithandayo kakhulu. Uzothola ukunambitheka kepha ngaphandle kokugcina uketshezi.

Ukuze unciphise amathanga akho ungabheja kokunye ukuzivocavoca okufana ibhuloho emahlombe. Lokho wukuthi, kufanele ulale ngomhlane imilenze yakho igobile futhi kancane kancane uphefumule futhi uphakamise umzimba wakho kodwa ungakwenzi endaweni ethile. Uzohlala usekelwa ngamathe ezinyawo nengxenye yamahlombe. Lokhu kuvivinya umzimba kungahlukahluka ngokuphakamisa ingalo yakho noma ngokubeka izinyawo zakho engcupheni. Kungokunye kokuma okujwayele ukwenziwa ePilates futhi lesi siyalo sizosisiza ngokuma kwaso nokuzivocavoca lelo thoni. ukufeza inhloso yethu.

Shayela ngesisindo

Ukuphakanyiswa komlenze kungenye yezinto eziyisisekelo kakhulu. Siphinde siqambe amanga, sibheke phezulu, sizophakamisa umlenze owodwa bese siwehlisa kancane ngaphandle kokuthinta phansi lapho sizophakamisa omunye. Ngaphezu kokuzivocavoca le ndawo, sizokwenza okufanayo nangesisu. Ngakho-ke sesivele sibulala izinyoni ezimbili ngetshe elilodwa! Kancane kancane bese ulandela zonke izeluleko, uqinisekile ukuthi uyawubona umehluko. Sitshele!


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.