Isisu sisona sinxalenye esicinezelekileyo yomzimba kubo bonke abafazi. Uhlobo luyalelwe ukuba luqalise ukuqokelela i-fat: umfazi unomama onokuthi, kwaye umntwana wakhe unako ukuhla kwexabiso elihle! Nangona kunjalo, esi sici asikho isizathu sokudibanisa kunye neentlawulo ezinamafutha. Ukuncinci kunokukunceda ukuxilwa okulula kakhulu kwendlela yokusa.
Ukuhlawulwa kwesisu kunye namacala: iingcebiso jikelele
Ukuzilolonga kwansuku zonke ukulahleka kwesisindo yindlela efanelekileyo kakhulu yokuba umzimba ube mncinane. Ukuba udibanisa kunye nesondlo esifanelekileyo, amanqatha aya kunyibilika nje phambi kwamehlo akho!
Yintoni ekufuneka ifake inkokhelo efanelekileyo yokulahlekelwa isisindo? Okokuqala, ukuzivocavoca kwe-aerobic. Nguye, kwaye akukho ndlela ebonisa ngayo umshicileli, unceda ukulahla amanqatha. Ukuzivocavoca kwe-Aerobic kusebenza, ukunqumla intambo, okanye ukwenza umzimba ngokulinganisa okulula kunye nokuphindaphinda okuninzi. Yilokho okufunekayo ngokukhawuleza ukufumana ukuvumelana!
Ukuhlawula ekuseni ukulahleka kwesisindo kufuneka kube rhoqo - mhlawumbi akuyi kuba nefuthe. Zikhethe oko kukulungele ngakumbi kuwe: kathathu ngeveki, unokufunda i-1-1,5 iiyure okanye amaxesha ama-5-7 ngeveki kwimitha engama-30-40. Olu khetho lubeka ngokubanzi ishedyuli yakho kunye nokufumaneka kwexesha elikhululekile. Isiphumo esiqinisekileyo siya kunikwa ngenye indlela.
Ngokufanelekileyo, ukusetyenziswa kwentsasa yakho yasesitratweni kufuneka isenze iyure ngaphambi kokutya kwasekuseni. Njengendlela yokukhetha, emva kokuhlawula emva kwemizuzu engama-20 ukuya kwimizuzu engama-30 ungayiphuza ingilazi ye-yogurt ephothiweyo, kwaye emva kweeyure eziyi-1-1,5 ungayilandela isidlo sakusasa esipheleleyo.
Nangona kunjalo, ukusetyenziswa kwekhaya ukulahlekelwa isisindo akukwenzeki ngokusa kusasa: unokuyilungisa ngokuhlwa, ukuba kukulungele ngakumbi kuwe. Ukuba awuyi kubeka ukugcina ubunzima bemisipha, kwaye kuwe injongo ephambili - ukulahlekelwa kwesisindo esikhulu, kungcono ukuba ungadli iiyure eziyi-1.5 ukuya ku-2 ngaphambi kokuba uqeqeshe kunye neye-1.5-2 iiyure emva kwayo. Ukuba ufuna ukuba izihlunu zibuyiselwe, unako, ngaphakathi kwemizuzu engama-30-60 emva kokuqeqeshwa, unokufumana ukutya kwiprotheni ecocekileyo ngokugqithiseleyo (i-fat-fat cottage cheese, isifuba se-inkukhu ephekiweyo ngaphandle kwesikhumba). Ukuba unamafutha amaninzi kunye nama-carbohydrates kwimveliso, cinga ukuba umzimba wakho uzakufumana amandla ekutya kwaye awuyi kukukhulula kwiivenkile zezithambiso zakho, oko kuthetha ukuba umphumo wokulahlekelwa ubunzima uya kuthiwa uncinci.
Ukunyanzelisa uBelly
Ukuhlawula ukucoca isisu kufuneka kufake izinto ezilandelayo:
- Ukufudumala. Oku kulungele ukusebenza kwindawo leyo imizuzu emi-5-6, kunye nekhanda lomdabu lijika kwaye lifudumala lamalungu. Musa ukulibala le ngxenye ebalulekileyo!
- Emva kokufudumala, landela umsebenzi oshicilelweyo kwinqanaba elikhawulezayo. Ukulala emlenzeni wakho ngemilenze eqondileyo, faka izandla zakho emva kwentloko yakho uze uphucule ihlombe lakho phantsi, ngaphandle kokugqithisa umva wakho osezantsi. Phinda iiprogram ezi-3 ngamaxesha angama-15.
- Kwakhona, ngokuhamba ngokukhawuleza, yenza umzobo we-oblique muscle. Ukulala emhlane wakho, izandla emva kwentloko yakho, ukuguqa ngamadolo. Inqama yomlenze wokunene ifakwe kwidolo lasekhohlo. Phuma phantsi uze unwebe i-elbow yakho ekhohlo ukuya emadolweni. Phinda amaxesha angama-15. Emva koko, tshintsha indawo yeemilenze uze wenze umsebenzi ofana nawo, kodwa ngoku welula ilungelo lakho lokunene kumadolo akho asekhohlo. Phinda usebenze wonke amaxesha amathathu.
- Ngoku - inxalenye ye-aerobic. Kwimizuzu emi-5-6, gxuma ngentambo nangayiphi indlela othanda ngayo.
- Enkulu, ukuba unayo i-hoop, ingakumbi-inzima. Ikunceda ngokupheleleyo ukujamelana neesisu kunye namacaleni, ukudlala indima yesigxina kunye nokunyanzelisa nje izihlunu zezihlunu zesisu ukuba zisebenze, kodwa kunye nezihlunu zangemva.
- Ukumisa. Hlala phantsi wakho kwaye ulula.
Ukuhlawula isisu esiswini kuya kuthatha ixesha elincinci, ngaphandle koko, khumbula nje kwaye akudingeki ukhangele rhoqo iirekhodi. Kakade kwiveki yesibini neyesithathu yeeklasi uza kuphawula umphumo.