Akunamantombazana amaninzi anokuziqhayisa ngemilenze emihle kunye nemilenze emihle, ukwenzela ukufezekisa iifom ezifunwayo, kuya kufuneka usebenze nzima. Ngenxa yoko akuyimfuneko ukuya kwindawo yokuzivocavoca , njengoko kunele ukuqonda indlela intombazana eyayigubha ngayo imilenze yakhe ekhaya. Kukho ukusetyenziswa okusebenzayo okungafuneki ukusetyenziswa kwezixhobo ezinzima kunye nezixhobo ezinamandla. Kufuneka ukhunjulwe ukuba umphumo uyindlela edibeneyo engabandakanyi kwimidlalo kuphela, kodwa kunye nesondlo esifanelekileyo.
Intombazana inokuyipompa njani iinyawo zakhe ekhaya?
Masiqale ngokuqulunqwa kwemenyu, ekubeni ukulahleka kwesisindo kunye nokukhula kwemisipha kuxhomekeke ngakumbi kwisondlo. Okokuqala, kubalulekile ukushiya umnandi, umgubo kunye namafutha. Imveliso equkethe i-carbohydrates elula yizona ziintshaba eziphambili. Kubalulekile ukutya ukutya okuninzi lweeprotheyini, ngoko ke umlinganiselo wansuku zonke u-80 g, kwaye ngu-150 g yenyama okanye intlanzi kunye ne-200 g ye-cottage cheese. Kwakhona zibandakanya kwimenyu inxalenye ye-oatmeal, i-salads yemifuno egqobile ngeoli yeoli, kunye neziqhamo endaweni yokunandi.
Ukuthetha ngendlela yokukhaba intombazana ekhaya, qalisa ngomthwalo we-aerobic. Kubalulekile ukulahlekelwa kweekhalori ezingaphezulu kunye nokukhupha i-cellulite. Ngenxa yale njongo , ukuhamba ngebhayisikili, ukugijima, ukubhukuda, ukuxuma nokusebenzisa kwiimimulator ezikhethekileyo kulungile. Ukuze usebenze izihlunu, udinga imithwalo yamandla, kodwa akukhuthazwa ukuba usebenze ngaphezu kwesibini ngeveki, kuba kubalulekile ukunika ixesha lomzimba ithuba lokubuyisela. Kulabo abanomdla wendlela yokuguqula iinyawo zenu ekhaya, kukufanelekile ukunika iingcebiso ngesidingo sokusebenzisa ubunzima obungaphezulu, umzekelo, iidumbbell okanye i-barbells. Kufuneka kuthathelwe ukuba umthwalo kufuneka ukwandise ngokuthe ngcembe, kwaye oku kusebenza kwindleko eyongezelelweyo kunye nenani lokuphindaphinda. Umsebenzi ngamnye kufuneka uphindwe kwiisethi ezintathu, ukwenza ukuphindaphinda kwama-10-25.
Ukukhawuleza ukupompa imilenze yakho ekhaya:
- Izikwere ngokugxuma. Izigqeba zizinto ezisisiseko ezikuvumela ukuba uthole iziphumo ezilungileyo. Sukuma uqonde kwaye wenze i-squat, wehla phantsi phambi kwekona elifanelekileyo lenziwa ngamadolo. Ngeendleko zokusunduza imilenze kunye nezandla ezongeziweyo ezithengayo, yenza ukuxuma okuphezulu, kwaye emva kokuhamba, uhlale phantsi kwakhona. Ukwandisa umthwalo, sebenzisa ubunzima kwiinyawo zakho okanye uthathe iidumbbells.
- Zaprygivaniya kwiqonga. Okokuqala kufuneka uqikelele iqonga, umzekelo, ingaba ibhentshi ekuphakameni kwayo kufuneka ibe malunga ne-10 cm ngaphantsi kweedolo. Kubalulekile ukuba iqonga lizinzile. Yima malunga no-30-40 cm kuyo, kwaye ke, gxuma ngamandla emilenze kunye neentambo. Xa umsebenzi uya kusebenza kakuhle, thabatha i-dumbbells.
- Ukuwa. Xa uthetha ngendlela yokupompa iinyawo zakho ekhaya, awukwazi ukulibala malunga nomsebenzi osisiseko, owenza umthwalo ongcono kwiinqumlo. Sukuma uqonde uze ukhuphe isisu sakho. Thatha inyathelo elingaphambili kwaye uhlale phantsi kude kube yimizuzu engama-90 eyakhiweyo emadolweni emlenze wangaphambili. Buyela kwi-PI uze uhlangane nomlenze omnye.
- Vuka kwiisokisi. Ukuze wenze imilenze yakho ibonakale enhle, kufuneka uyibeke ingqalelo kuzo zonke izihlunu, kuquka amathole. Yima ngezwane zakho ezintabeni encinci, ekhaya kukho okwaneleyo kunye nencwadi enzima. Izithende kufuneka zibe emoyeni. Ncipha ngokukhawuleza kwaye wehla ezinzwaneni zakho. Ukwandisa umthwalo, sebenzisa i-dumbbell.
- Makhi. Yima kuzo zonke ezine, ubeka iingalo zakho phantsi kwamagxa akho kwaye ujonge phambili. Gonsa umlenze, uguqe emadolweni uye esifubeni, uguqe ngasemva, emva koko, ukuwukhupha ngokupheleleyo, ulungele. Yenza inani elifunekayo lokuphindaphinda nokuqeqesha omnye umlenze.