Isisu esisisigxina ngemizuzu emi-5

Iphupha lezigidi zabasetyhini isisu esisisigxina, ingakumbi ukuba isiphumo singagqitywa emizuzu emi-5. Kwabanye kubonakala kungenangqiqo, kodwa kungekhona u- Anita Lutsenko , owakha uphuhliso olukhethekileyo. Ngokomqeqeshi, amantombazana amaninzi akakwazi ukunciphisa umzimba kule nxalenye yomzimba ngenxa yokusebenza kakubi kokuzivocavoca nangenxa yokuqeqeshwa okungaqhelekanga.

Indlela yokususa isisu ngemizuzu emihlanu?

U-Anita uqinisekisa ukuba ukwenza izinto ezilula, ukufumana iziphumo ezilungileyo akunangqiqo, ekubeni zonke izisu zomzimba, kungekhona nje umxube, kufuneka zifumane umthwalo. ULutsenko unikeza izifundo ezi-6 zesisu esisisigxina, esiza kuthatha imizuzu emihlanu ukugqiba. Kubalulekile ukwenza yonke into ngesantya kwaye ungenzi ikhefu elikhulu. Inkathalo ibandakanya ukuzilolonga:

1. Ukugijima ngokuphakama kwamadolo aphezulu endaweni . Izandla zigoba kwiindawo zokuzibeka kwaye zibeke phambi kwakho. Ngenye indlela, finyelela entendeni yesinye okanye elinye idolo. Ukugijima ngokukhawuleza kwimizuzu engama-1. Emva koko, kucetyiswa ukubuyisela ukuphefumla. Ukwenza oku, lula izandla zakho uze uhlawule.
2. Ukugqithisa . Sukuma uqonde, faka izandla zakho esinqeni sakho, phawula unyawo lwakho phambili uze ulususe kwicala njengokungathi ufuna ukunyathela umtya oxoxwayo. Amadolo angancinci, kodwa gcina umzimba uqonde. Ngaba ukuphindaphinda kwama-20 ngonyawo ngamnye.
3. The Pomp . Bend phambili, bhinqa ngamadolo uze uphumule kuzo ngezandla zakho. Thatha umoya ophefumulayo kwaye uphefumle wonke umoya. Emva koko yibambe umoya kwaye udwebe isisu sakho kangangoko kunokwenzeka. Bese ubukhali ngokuphindwe mahlanu. Yenza kuphela ukuphindaphinda kwama-20 kuphela. Lo msebenzi ubaluleke ngakumbi kubasetyhini abafuna ukubuyisela ekuzalweni.
4. "Iplank" . Ubunzima bokuzivocavoca ngesisu esisisigxina asinakwenzeka ukucinga ngaphandle kwe "Plank", kuba ivumela ukupompa udonga lwangaphambili lwesisu. Thatha ugxininiso lwamanga, ukuba lukhuni, ngoko unako ukuhla phaya kwiindawo zakho. Umqolo kufanele ugcinwe kwindawo echanekileyo, kwaye isisu sagcinwe. Hlalani kwesi sikhundla malunga nesiqingatha somzuzu.
5. "IDayim" . Lo msebenzi unonketho ezimbini. Isikhundla sokuqala siyafana: Hlala phantsi, inyawo phambi kwakho, zidibanisa inyawo, namadolo akhokele kumacala. Gcina izandla zakho emva kwentloko yakho uze unciphise umqolo wakho phantsi ukuze uhlambe umlenze wakho phantsi. Ekuphumeni komoya uphume ngokukhawuleza kwaye ubuyele kwindawo yokuqala. Ngaba ukuphindaphinda oku 10. Ngokwesibini okuhlukileyo, inxalenye ephezulu yomzimba ihlala ihleli, kwaye imilenze kufuneka iphakanyiswe phezulu, ngelixa iphosa i-pelvis. Musa ukuphosa imilenze yakho emva kwentloko yakho. Ngaba ukuphindaphinda oku 10.
6. Rifts . Uxoxe emhlane wakho, izandla zazisasaza kwaye zifakela phantsi ukuze zisekele ibhalansi. Guqa ngamadolo uze uphakamise. Nciphise, ke uye ngasekunene, uze uye ngasekhohlo ukuze amahlombe atye. Lo msebenzi uvumela ukuba wenze isisu esisisigxina kunye nesigxina.

Yenza ubunzima ubuncinane kathathu ngeveki, kwaye kwiiveki ezimbalwa uza kubona umphumo omuhle.

Ungadla njani ukutya ngokukhawuleza isisu?

Ngokulahlekelwa ubunzima, ukubaluleka okukhulu akusebenzi nje umzimba kuphela, kodwa nesondlo. Umsebenzi oyintloko wokutya kukukrazula amanqatha kwaye uphucule umsebenzi wegciwane lokutya. Kubalulekile ukunqanda ukusetyenziswa kotywala kunye necuba, kunye nokukhupha i-fat and sweet. Eyona ndlela iphumelelayo yilezi zokutya ezilandelayo: buckwheat, kefir kunye nelayisi. Isondlo ngesisu esisisigxina kufuneka sifake:

1. Ukutya okuqukethe i-fiber . Siyabonga kubo, unokuhlambulula amathumbu avela kwimveliso yokubola kwaye umise inkqubo yokutya. Faka phakathi kwimenyu yokutya, izityalo kunye nemifuno.
2. Izithelo ezintsha . Basebenzise ngokwahlukileyo njenge-snack. Kungcono ukukhetha ukhetho lwezilwanyana, iiapulo kunye namapheya.
3. Iimveliso zamaprotheni . Ngaphandle kwabo, i-metabolism evamile ayinakwenzeka. Faka phakathi kwintlanzi ephantsi kweenhlanzi ezinamanqatha, inyama yenkukhu, amaqanda abamhlophe, amaqoma, njl. Isimiso esivumelekileyo semihla ngemihla ngu-50 g.