Ubunqabileyo obunqabileyo, nokuba ngaba unamapounds angaphezulu, kwenza nayiphi na intombazana ingenakuphikiswa. Ezibalulekileyo azikho iikhilogram kunye neentimitha, kodwa ubukhulu: ukuba inqeni yakho iyinto yesithathu encinci kunezinkuni kunye nesifuba, uya kubonakala ukhangela kwaye ubuhle. Nangona kunjalo, oku kunzima kakhulu, kuba umzimba wesetyhini unqwenela ukuqokelela idipozi ezinamafutha kule ndawo. Nangona kunjalo, ukuba ufuna ukufumana isibalo esihle kunye nokuziqhelanisa nokuzivocavoca ukunciphisa inqeni, iziphumo ziya kuba zintle kwiinyanga ezi-1-3.
Iiphoso eziphambili, okanye ukuba awukwazi ukufezekisa njani inqaba ye-aspen
Ngomnqweno wabo wokufumana ilitye elihle, amaninzi amantombazana enza iimpazamo, ezilibaziseka kuphela ukufezekiswa komnqweno oyithandayo. Ngaphambi kokuba uzame ukunciphisa inqanawa yakho ekhaya, khumbula le mithetho elula eya kukuvumela ukuba uhlangabezane nomsebenzi ngokukhawuleza kwaye kulula.
- Musa ukumisela iinjongo ezingenangqiqo. Ungazami ukufumana kwi-intanethi indlela yokwenza isikhumba esincinci ngeveki. Akukho ndlela ephakanyisiweyo iya kusebenza kule meko. Thatha ngokukhawuleza ukuba uphonsele isibalo sakho ixesha elide, kunye neenyanga ezi-1 ukuya kwezi-3 eziqhelekileyo ziyakudinga ukuyibuyisela. Ukongezelela, ukuba unobumba obanzi obunobuninzi (umgca wesikhumba ngaphezu kwe-18 cm), mhlawumbi unesisenti ngamasentimitha angama-60 - ngokucacileyo ayikho into efanelekileyo. Vumela umehluko phakathi kwesinqe kunye neenqatha zibe malunga no-30 cm - oku kunene ngokwaneleyo ukubukeka kuhle.
- Musa ukunyuka kumacala. Ukubhekisele kwicala (umongo uqondile, imilenze ebubanzi bamagxa, kwisalathisi esisodwa se-dumbbell, enye emva kwekhanda) ngumsebenzi ophikisanayo kumantombazana ofuna ukuba nomlenze onqabileyo. Lo mzekelo unceda ukwandisa isinqununu ngokunyusa isakhelo somsi kunye nokubukeka kwandisa ulini.
- Musa ukuyeka umsebenzi wokusebenzisa i-aerobic. Okumangalisa kukuba, ukusetyenziswa ngokugqithiseleyo kwinqeni elincinci kusebenza, isinyathelo-aerobics, ukudansa okusebenzayo kunye nentambo yokuqaqa. Isibilini esikhulu sisiphumo solawulo lweoli, kunye nemithwalo ye-aerobic yindlela efanelekileyo yokususa iipompo ze-fat.
- Ungalibali ukulawula ukutya kwakho. Amantombazana amaninzi ayicingi ukuba indlela yokutya, eyabangela ukuqokelela iisentimitha ezongezelelweyo ezinqeni, iya kuqhubeka 'isebenza' kulolu hlobo, nangona kusetshenziswe. Ukuba unciphisa umthamo wekhalori wokutya kwakho okanye ungabandakanyi amafutha, ukutya okuthosiweyo kunye nokutya, ukutshintshela iziqhamo kunye nemifuno, iziphumo ziya kubonakala ngokukhawuleza.
Ngokuqinisekileyo uyamangalisa indlela yokwenza umlenze onqabile ekhaya. Iingcamango malunga nento echaphazela ugcino oluncinci, kaninzi ukukhusela amantombazana ekuguquleleni amaphupha abo.
Indlela yokwenza unqwenqqqqqqqqeni okhalweni: Ukuzivocavoca
Inkqubo enjalo, nokuba ibukeka ingahambelani, iya kwenza ulweleni lwakho lube lukhulu kunokuba lusezinye iindlela. Into yokuqala kunye ebaluleke kakhulu kukulawula ukutya: iziqhamo ezingaphezulu kunye nemifuno, inhlama encinane, inqatha, ukutya okunothekayo kunye nokutya!
Ubunzima bokuzilolonga kwesolo kufuneka kufake izinto ezintathu eziphambili:
- Ukugijima, ukugijima okanye intambo (imihla ngemihla, ukususela kumzuzu eyi-10, yonke imihla yongeza iminithi, de kube ufike kumaminithi angama-30-40). Oku kunceda ukutshisa inqatha esiswini.
- Ukuzivocavoca nge-hoop yesinqe (i-twist nsuku zonke, mhlawumbi i-massage okanye isisindo,
20-30 imizuzu ngemini, ukuqala ngeendlela zokufumana imizuzu emi-3-5). Iqeqesha iisiphako zecala lokushicilela. - Ukuguquka okulula (yonke imihla). Beka phantsi, imilenze kunye, ilungiswe, izandla emva kwentloko, idibanisa ngokuthe ngqo kumacala. Gcoba isifuba ukusuka phantsi, ngelixa ugcina umgama phakathi kwesibindi kunye nesifuba esinombindi. Qala ngeendlela ezi-3 ezihlandlo ezili-10-15, ukwandisa umthwalo nganye ngeveki. Oku kuya kunceda ukufumana isisu esihle.
Ekubeni kulula kakhulu ukwenza unqeni oluqhekeza ngale ndlela, ngokulawulwa kakuhle kokutya, uya kubona iziphumo ezicacileyo kwiveki ye-3-4 yeeklasi eziqhelekileyo.