Ukushicilela ngokupheleleyo

Umshicileli ocacileyo uphuphayo nayiphi na intombazana enokufezekiswa. Ukuba ubungakanani besifuba, imilo yemilenze kunye neendleko zamatye anikezelwa kuthiwa ngumama kamama, kwaye zinokutshintshwa ngokugqithiseleyo nje kuphela, ngoko isisu singenziwa nakanjani yonke intombazana efuna kuphela.

Indlela yokufezekisa umshicileli ofanelekileyo?

Impendulo egqibeleleyo yamantombazana iphumeleleka ngexesha elifutshane, ngakumbi ukuba akukho bunzima obunzima. Nangona kunjalo, nokuba ngaba kunjalo, kufuneka uqale ukulahla kwaye wuleze ujongane nomshicileli (mhlawumbi akukho mntu uya kubona umsebenzi wakho phantsi kobuncwane beoli). Ukushicilela ngokugqibeleleyo inyanga kunzima ukupompoza, nangona kungabikho kweengxaki ngokubaluleka okungaphezulu, kodwa kwiinyanga ezi-2 ukuya kwiinyanga ezintandathu ukufikelela kwiziphumo ezigqwesileyo kunokwenzeka.

Inkqubo yokudala i-press efanelekileyo ekhaya iya kuba neenkalo ezininzi ezimele ziphunyezwe zonke kanye kanye:

• ukutya okunempilo;
• ukuvivinya umzimba ukulwa namafutha;
• Izenzo ezikhethekileyo ezichaza indlela yokwenza umcino ococekileyo.

Ngoko ke, ukuba unesiqinisekiso sokuthi ulungele ukwenza umzamo omkhulu, siya kuqwalasela ngokubanzi iinkcukacha zokupompa i-press efanelekileyo.

Impendulo efanelekileyo neyinyathelo

Impendulo egqibeleleyo kunye nokulungiswa kwesibalo rhoqo kuhamba ngesandla. Ukuba unobunzima obunzima, akukho mbuzo wuphi umthombo ococekileyo. Yingakho i-press entle iqala ngokutshintshela kwisondlo esifanelekileyo kunye nemithwalo ye-aerobic, eyinceda ukunciphisa inani lamanqwanqwa angaphantsi, kwaye kuphela oko kuqhutyelwa umzimba.

Ukutya kwi-press efanelekileyo

Oku akusikho ukutya kwisimo esiqhelekileyo segama, kodwa inkqubo yokutya eyokukuvumela ukuba ungabi nokunyuka ngokweqile kwaye ulwe ngokunyanisekileyo kunye neendleko ze-fat fat.

1. Nika ukutya ngokukhawuleza, i-pizza, i-dumplings, i-sandwiches ne-sausage, nayiphi na inhlanganisela yenhlama kunye nenyama.
2. Hlanganisa inyama, intlanzi kunye neenkukhu kuphela ngemifuno okanye kwinqwelo yokutya.
3. Musa ukusela iziphuzo zeswayi, ushukela ushukela kunye nekhefu kwikhofi kunye nehayi.
4. Nika i-confectionery. Ukulungiselela i-dessert, yidla i-jelly, i-marshmallows, izithelo, i-yoghurts.
5. Yidla ama-3-5 ngamaxesha kwiincinci ezincinci (umzekelo, sebenzisa iplati yeladidi).
6. Musa ukusela iyure emva kokutya.
7. Isidlo sokugqibela - kungekho ngaphezu kweeyure ezingama-2-3 ngaphambi kokulala.

Njengoko ubona, akukho nto iyanzima, yonke into iyingqiqo. Ngokuqhelekileyo oku kunokwanela ukuqala ukulahlekelwa buninzi beoli, kuba ngokuqhelekileyo sifumana iikhalori ezingenanto ezivela kwipekese kunye neziphuzo.

Imfihlelo eyona nto yenkampani yokumema imele ibe ngumthwalo we-aerobic

Yiba nenxaxheba kwi-aerobics, imidanso, i-jogs, ihamba ngentambo yokudlula ngaphantsi kwama-3-4 iiyure ngeveki, kwaye sele sele uqaphela isiphumo! Into ephambili kukuba iiklasi kufuneka zihlale zihlala rhoqo. Ngulo mthwalo ovumela ukuba ushise amanqatha amaninzi phantsi kwesikhumba, okwenza uxwebhu lwakho lubonakale ngokucacileyo.

Ukuzivocavoca kwi-press efanelekileyo.

I-press yebhinqa efanelekileyo isele isondele kakhulu, ihlala isele ukunyusa umthwalo. Ukuba ufuna iziphumo ezikhawulezileyo, yenza kathathu ngeveki:

1. Ukutshutshiswa kwe-hoop - ukuba unesiqhelo, imizuzu engama-25, kwaye xa ulinganiswe - imizuzu eyi-15.
2. Ukuphika okulula. Thetha emhlane wakho, bhonqa amadolo, izandla emva kwentloko yakho. Gcoba amahlombe emagxeni ukusuka kumgangatho kunye negunya lokushicilela, uqiniseke ukuba isilwanyana asikuthinti isifuba, kodwa sisuka kude sibe kude nombindi. Ngaba iiseti ezi-3 zamaxesha angama-15-20.
3. Ukuqeqeshwa kwe-press ephantsi. Ulale emhlane wakho, imilenze eqondileyo iphakanyiswe ngeengalo ezilungileyo, izandla kunye nomzimba. Gxotha amanqabana ukusuka kumgangatho ngombutho we-press. Ngaba iiseti ezi-3 zamaxesha angama-15-20.
4. Ukunyuka kwamanqanaba ukusuka kumgangatho. Okumangalisa ngokwaneleyo, kodwa i-push-up esebenzayo endala iyakunceda ukwakheka komshicileli. Cinezela amaxesha angama-10-15 kwiindlela ezi-2-3.

Ukuba ngokukhawuleza uzalisekise zonke iinqununu, umshicileli wakho uya kuba mnandi ngexesha elifutshane kakhulu kwaye uza kuba nomfanekiso omeleyo!