Isisu esisisigxina - ukhetho lwezandla zomzimba onqabileyo kunye nesisu esisisigxina

Ufuna ukuba nesisu esisisigxina, uze ulungele ukusebenza kanzima, kuba amafutha atyunayo kule ndawo aya kancinci. Kubalulekile ukwazi imigaqo yoqeqesho kunye nokuzivocavoca, kunye nezixhobo ezinxulumene nesondlo.

Indlela yokufeza isisu esisisigxina?

Ngokukhawuleza kubalulekile ukuthetha ukuba ukulahlekelwa isisindo kwindawo ethile endaweni engekhoyo, njengoko imiqulu iya kuncipha kuwo wonke umzimba. Ukufumana imiphumo emihle, indlela edibeneyo ibalulekile, oko kukuthi, kufuneka isebenze ngeendlela eziliqela ngokukhawuleza: umdlalo wezemidlalo, uhambelane nokutya kunye nokusebenzisa izicwangciso zezilumkiso. Ukongeza, ukuba unomdla wendlela yokwenza isisu esisisigxina, musa ukulibala ngokulala nokugula, ngaphandle kokuya kuba nzima kunzima ukulahlekelwa isisindo.

Ukuzivocavoca ngesinqe esincinci kunye nesisu esisisigxina

Ukulahla amanqatha, kufuneka uyitshise kwaye uyenze ngaphandle kokusebenza ngokomzimba ayiyi kusebenza. Unokuzilolonga kwindawo yokuzivocavoca, ukuqina kunye nezinye izinto kwiqela nakwikhaya, ngokubaluleke kakhulu, yenza njalo. Ukuzivocavoca isisu esisisigxina: i-cardio-loading, iindidi ezahlukeneyo zokutshintsha, ukujika kunye nokuthambekela, iplank kunye ne-torsion hula-hoop. Kukho uluhlu oluthile lwemithetho yoqeqesho olusebenzayo:

1. Ziqhelanise rhoqo kwaye zibhetele kangcono imihla ngemihla. Kubalulekile ukwenza inkqubela phambili, oko kukuthi, ngokukhawuleza ukwandisa inani lokuphindaphinda.
2. Jonga ukuphefumla kwakho xa uqeqesho, kwaye ungalibali.
3. Ukufumana isisu esisisigxina, kungcono ukusebenzisa umzimba kwisisu esingenanto okanye iiyure ezimbini emva kokutya.
4. Landela indlela yokusebenza, kuba umphumo uya kuxhomekeka kuyo.

Ukuzivocavoca "ukucoca" kwisisu esisisigxina

Ukuba ufuna ukufumana iziphumo ezintle, sebenzisa lo msebenzi wokuphefumla. Ngokuzivocavoca rhoqo, unokunciphisa umthamo wesisu, ukuphucula ukugaya kunye nokunikezelwa kwegazi kwizitho. Unokwenza "ukucima" ngokulala, uhleli emadolweni akho, umi kunye nazo zonke ezine. Ikhetho lokuqala lilula, kwaye lokugqibela kunzima. "Khumula" isisu esisisigxina senziwa ngolu hlobo:

1. Zibeke phantsi, ugcine imilenze yakho igobile kwii-angles ezilungileyo, ubeka amabala phantsi. Phumla ukuphefumla, kwaye wenze ukhululo oluphezulu kwaye ubambe umoya wakho.
2. Yenza "umoya wobuxoki," oko kukuthi, vumela emoyeni, kodwa umane ungene emlonyeni wakho. Ngenxa yoko, i-diaphragm iya kuvula kwaye ikhulise isifuba.
3. Isisu sifanele sibe nangoko kunokwenzeka kwaye sikhankanywe kwi-spine. Hlalani kule ndawo ukuze ufumane ixesha elide, uze uphume kwaye uphume.

Inkqubo yeFukutsuji isisu esiswini

Indlela yaseJapane yindlela yokuguqulwa kwamanqatha ehlanjeni. Kubalulekile ukuguqula i-roller kwisalathisi esiqhelekileyo kwaye uyigcine ngentambo encinane okanye ngentambo. Akufanele kube mkhulu kakhulu. Ukuzivocavoca ngehawula kwisisu esisisigxina silula:

1. Hlala phantsi, kuba kubaluleke ukuba kubaluleke kakhulu.
2. Beka i-roller kwaye ubeke phantsi phantsi, ubambe ithawula ngesandla. Kubalulekile ukuba xa umzimba uthatha isikhundla esinqamlekileyo, umkhombe ungaphantsi kwendoda.
3. Yenza imilenze yakho, kodwa vula iinyawo zakho ukuze zithinte izithupha. Izandla ziya phezulu, zikhomba iintende zibe phantsi kwaye zidlula iminwe encinane.
4. Hlaziya kwaye uhlale kule ndawo imizuzu emi-5. Yiyo yonke imfihlelo yesisu esisisigxina. Ukwandisa rhoqo ixesha.

Yoga ngesisu esisisigxina

Iziphumo ezigqwesileyo zokulahlekelwa isisindo zinika i-yoga. Nge- asanas elula, unokubuyisela imetabolism, unciphise ukutya, uqine isikhumba uze uqinise imisipha.

1. Isisu esisisigxina kunye nesinqe esincinci sinokufunyanwa ngokwenza izinto ezilula: i-cobra, inja, iqhawe, inqanawa, ikamela kunye nabanye.
2. Kufuneka uqale ukusuka emineni emininzi ngemini, kwaye wongeze ixesha.
3. Phinda nganye phambi kwezihlandlo 3-4. Yenza umsebenzi wansuku zonke.
4. Kubalulekile ukutya ngokufanelekileyo kwaye ke iziphumo ziya kubonakala kwiiveki ezingama-2-3.

Ukuhlalisa isisu esiswini

Ukongezelela ekuzilolweni, iinkqubo zokuzicoca, umzekelo, ukucoca umzimba, kuya kuba luncedo. Ikhokelela ekunciphiseni umthamo kunye nokuphucula ukujikeleza kwegazi. Ngenxa yoko, ulusu luba lula, iiseli kunye nezidumbu zesisu ziyacuthwa. Umyalelo wendlela yokwenza isikhumba esincinci nesisu esisisigxina, sibonakala kanje:

1. Beka umva wakho, phumula uze usetyenzise ioli ephantsi kwesikhumba sakho.
2. Ngentendelezo yakho, yenza iintshukumo ezimbalwa ezijikelezayo kwintonga, uhamba ngokukhawuleza. Oku kuya kufudumala isikhumba.
3. Emva koko, uqhubeka uhamba ngokukhawuleza, wenze ukunyakaza okuhambayo. Kancinci ukunyusa ubungqina bokungcola.
4. Kufuneka uqedele ukusilalisa xa ulusu luba lubomvu. Ekugqibeleni, gubungula isisu sakho ngelawula.

Ukutya kwisisu esisisigxina

Ukulahlekelwa ngaphandle kwesondlo esifanelekileyo akunakwenzeka, ngoko kufuneka ulungise imenyu yakho. Akukho zondlo eziqinileyo, kuba ukuba ngaba isiphumo siza kuba sesikhashana. Isondlo sesisu esisisigxina siquka imithetho enjalo:

1. Yidla rhoqo iiyure eziyi-3-4 kunye neengxenye ezincinci, eziza kukunceda ukulibala ngokulamba nokusabalalisa imetabolism.
2. Sebenzisa amanzi amaninzi, ngoko umlinganiselo wansuku zonke u-1.5-2 ilitha.
3. Ukutya kwesisu esisisigxina ngeveki kunye nezinye iindlela zokukhetha kufuneka zibandakanye ukutya okunothile kwifiber.
4. Ukuphelisa ukutya okunamafutha, i-calorie ephezulu kunye nezinye izinto eziyingozi eziqukethe i-carbohydrates elula kunye namafutha apheleleyo.
5. Ngokukhawuleza ubone isisu esisisigxina, ngokutya kwimihla yokudla kwiprotheni kanye ngosuku, kodwa khetha kuphela iimveliso zokutya, umzekelo, inyama yeenkukhu, iimveliso zobisi ezincinci kunye nokunye.

I-jelly yokucoca isisu esisisigxina

Ukunciphisa isisindo sinokuphuza isiselo esilula esinceda ukuhlambulula amathumbu, ukuphucula umzimba kunye nokulinganisela ubunzima. I-Kissel yesisu esisisigxina sinokukhetha ukukhulula iintsuku. Phuza kulo lonke usuku, ngaphandle kokutya. Ingcamango ayigqibekanga, kodwa isiphumo esihle kakhulu. Unako ukuqhuba ukukhulula inyanga nganye kunye nangakumbi.

Izithako:

• ii-oat flakes - 200 g;
• beet - 200 g;
• ukuthungula ngaphandle kwemibhobho - 200 g;
• amanzi - 2 ilitha.

Ukulungiselela:

1. I-beet ekhethiweyo kunye ne-grate. Ukuphonsa umdaka - ukusikwa ngokukhawuleza ngommese.
2. Kwipuphu ephalaza amanzi, ubilise uze uthumele zonke izithako apho.
3. Pheka i-jelly imizuzu eyi-15-20. emlilweni omncinane phantsi kwesiqhekeza.
4. Nciphisa umhluzi kwaye unako ukusela ngokukhawuleza. Kwiiyure ezimbalwa ngaphambi kokulala ukucetyiswa ukuba uphuze inani elincinane lejelly. Yonke imali kufuneka ixilwe ngosuku olulandelayo kwiindawo ezincinci. Ngomso kuyacetyiswa ukuba udle i-thicket encinci endaweni yokutya kwasekuseni.

Imveliso yesisu esisisigxina

Ufuna umfanekiso omhle, emva koko ubalekele ngeeskese, ukupheka, ukutshaya, ukucola kunye nezinye ukutya okuphezulu kweekhalori. Ukufumana isisu esisisigxina ekhaya, kufaka phakathi kokutya okunjalo kwimveliso:

1. Imifuno . Ziqulethe ezininzi zefiber, eziphucula ukugaya. Yidla zombini imifuno eluhlaza kunye nephekwe.
2. Imifuno . Yongeza i-parsley enye, i-basil, i-oregano kunye neminye imifino kwiitya, enefuthe elihle kwi-metabolism.
3. Intlanzi . Faka phakathi kwimenyu yakho iintlobo ezahlukeneyo zeentlanzi ubuncinci amaxesha eveki.
4. Utya . Kulo lokutya kufuneka kube luncedo kwi-carbohydrate, ekhoyo kwi-buckwheat, ilayisi kunye nezinye izinto zokutya, kwakunye ne-pasta ukusuka kwingqolowa ye-durum.
5. Inyama . Ekudleni kwesisu esisisigxina kufuneka sibe khona inyama yokutya ukusuka kwii-2 ukuya kwezihlanu ngeveki.
6. I ziqhamo . Oku kufaka indawo yamaswidi amonakalo, ngoko nidle iziqhamo kunye namaqabunga imihla ngemihla.
7. Imveliso yobisi yobuninzi . Kuwusizo ukusebenzisa iimveliso zobisi ezinomuncu, kodwa kuphela akufanele zihlambe.

Isisu esisemva emva kokunikezelwa

Abasetyhini abaninzi, bezama ukubuyela kwifom ngokukhawuleza emva kokuhambisa, baqale ukubandakanya kwiiveki ezi-1-2 kwaye le mpazamo. Oogqirha bancomela ukuphumla iintsuku ezingama-60 kwaye bavumele ukuba umzimba uphinde ufumane. Ukuncedisa iinkqubo zendalo, kufuneka uzinxibe ibhanki ekhethekileyo ye-postpartum . Cinga ukuba isisu esisisigxina emva kwe-carean siyinto enzima kunye nokuphucula kuthatha ixesha elide.

1. Xa ugqirha ugqiba, ngokuqwalasela iimpawu zomntu kunye nobunzima bokunikezelwa, umntu unokuqhubeka nokuzivocavoca. Okokuqala qeda imizuzu eyi-10 nganye. kwimisebenzi yemihla ngemihla.
2. Ukunciphisa umzimba ngaphandle kokutya okufanelekileyo akunako, ukulibala malunga nomkhuba wokutya ezimbini. Nangona ngexesha lokuncelisa, awukwazi ukutywala. Cinga ngokutya okunokulinganisela, ukwenzela ukuba ubisi luhle, kodwa akukho khalori ezongezelelweyo. Thatha ukutya okweqhekeza.
3. Isisu esisisigxina singabonwa ngokukhawuleza xa usebenzisa iinkonzo ze-beautician okanye ngokuzimela ngokuzimelela iinkqubo zasemakhaya, umzekelo, ukusilalisa, ukumbumba kunye njalo njalo.