Amathiphu aphezulu ama-5 nezindlela zokuzivocavoca: indlela yokulahlekelwa isisindo papa

Indlela yokulahlekelwa isisindo papa futhi ulale
I-pop and "izindlebe" ezisezintweni ziwumphumela wendlela yokuphila ehlala phansi, ixhaswe yingxenye enkulu yobuvila. Kodwa kufika isikhathi lapho intombazane ecabanga ngokulungiswa kwesibalo, amafosholo ulwazi oluthe xaxa futhi uqala ukuqeqesha, kanye nokulahlekelwa kwesisindo eside emilenzeni futhi upapa akaze afike. Iyini inkinga? Iqiniso lokuthi izinkolelo eziningi ezivela kuyi-intanethi ayinalutho. Ngakho-ke, senze i-complex eyinkimbinkimbi, ukuthi singakwazi kanjani ukulahlekelwa isisindo ngokushesha kumpristi ekhaya, okufanelekayo kuwo wonke owesifazane futhi kuletha imiphumela emangalisayo. Funda, sebenze emzimbeni bese ulahlekelwa ngamasentimitha amabili ngevolumu ngesonto!

Ungakholwa yizinganekwane ukuthi ungakwazi ukulahlekelwa isisindo kuphela papa

Uvame ukuhlangana nokuzivocavoca nokudla ukuze ususe amafutha kuphela emivimbo emilenzeni noma emathangeni - UNGAKHULU! Umzimba awukwazi ukulahlekelwa isisindo kuphela endaweni eyodwa, kodwa ukuqinisa imisipha endaweni yenkinga ingokoqobo. Izitatimende: "Yebo, yebo, ngalahlekelwa ngu-5 cm ngenyanga papa, ngidla isipuni soju futhi ngikhulisa izinyawo zami izikhathi eziningana ngosuku," ngokuqinisekile kungamanga. Amantombazane, abakholelwa ezindleleni eziyisimangaliso. Ukuze ulahlekelwe isisindo, kudingeka usebenze kanzima, ngakho-ke ungabi nobuvila!

Ungadli amnandi namafutha

Yebo, lo mthetho ocasulayo utholakala kuzo zonke izidlo. Kodwa-ke, ukungaboni okulula, amasentimitha ku-ljashechkah kanye ne-pussy kuzokwanda ekuthuthukisweni kweJomethrikhi. Ngikholelwa, kunezinkulungwane ze-non-calorie ngokuphelele (ngisho namnandi kakhulu) ama-yummies azosusa amaqebelengwane, ama-donuts nama-muffin. Ukudla okunempilo kuyisici esiyinhloko sesibalo esincane. Kuyini, amaphutha njalo nezeluleko mayelana nokudla okunempilo kufundwa lapha .

Ungaqala kanjani, qhubeka futhi ungabi nesisindo

Isisusa esishukumisayo kunazo zonke esithintekayo singaneliseki ngombono nokubuka ngomona emabhalweni amancane. Kodwa unama-pounds angaphezu kuka-10, angu-30, ulahlekelwa isisindo ezinkalweni futhi upapa ubonakala ungeke kwenzeke. I-fatty ayiyona umusho, ilahlekelwa ngisho kusukela ku-120 ukuya ku-50 kg. Futhi manje mayelana nesisusa ...

  1. Khumbula, ubujwayele ukugqoka i-dress / blouse / jeans 2-5 amancane amancane? Thenga into efana nesayizi encane, futhi mhlawumbe umbhangqwana, futhi uzame ukulahlekelwa isisindo. Gqoka izingubo endaweni evelele ukuze ube yisikhumbuzo: "Ungavumeli isiqandisisi - ukhuluphele, wenze izindlela eziningi futhi ugijime ekuseni, kungenjalo uzoba nomuthi." Ungakhathazeki, uthathe ingubo ebiza kakhulu. Uzothola umphumela ofanayo nokuthenga ukubhalisa kwi-gym. Njengemali esetshenzisiwe, kufanele uhambe.
  2. Phrinta okuningi kwezithombe namantombazane ama-phiton kanye nezibonelo ze- "Before and After". Vala izindonga zendlu ukuze ungalokothi ukhohlwe injongo.
  3. Zibuze umbuzo, kungani ngilahlekelwa isisindo? Impendulo umgomo wokubaluleka okubaluleke kakhulu. Iya kokufunayo, weqa umkhawulo "ungakholelwa kuwe." Ngikholelwa ukuthi indlela ehlanganisiwe emgomweni izonikeza imiphumela ngesonto.

Emuva esikhathini esidlule, noma Kungani ngangiba namafutha?

Akukho ukuzalwa kwabantu abangaphezu kwenani eliphakeme, ukungabikho kwezifo eziyinkimbinkimbi ze-genetic, i-hormonal kanye ne-metabolic, kodwa akusikho okwethu. Khumbula isikhathi lapho wawunomzimba omncane, lo mfanekiso wawukufanele ngokuphelele. Kwenzekani ke? Yiziphi izenzo ezaholela ekuzuzeni isisindo? Thola empandeni yenkinga bese uqala ukwenza ngendlela elandelanayo.

Kukhona abazali abondla ingane ekufeni. Uma waba yisisulu salolu thando futhi uye esikoleni samafutha, iya kumama / ugogo / ubaba bese uthola imininingwane.

Yeka ukuthi kungashesha kangakanani ukulahlekelwa isisindo papa - ukuqeqeshwa okusebenzayo kuphela!

Ukuzivocavoca amahlanu okuzokwenza imilenze neminyango yakho ibhise kusuka ekungezwani! Ukudweba kwemisipha yezinsikazi, i-butt eqinisiwe, i-volume encane yemivimbo - imiphumela emva kokuqeqesha oku-3. Ama-80% wokuzivocavoca - okusheshayo, okudla amandla. Lungiselela ibhodlela lamanzi ngelamula kanye ithawula ukuze usule ukujuluka.

Ungumdwebi womzimba wakho, yenza inombolo eqondile yezikhathi nokuphindaphinda ukuze uthole ukuguqulwa kwerekhodi ngesikhathi esifushane.

Ukufudumala

Ngaphambi kokuzivocavoca, ukufudumala imisipha, yenza ukufudumala komzimba wonke. Uma kungenjalo, uzothola ukulimala kwemigqa, izintambo namajoyina.

Ukuzivocavoca inombolo 1. Lunge ekudumeni

Izikhathi ezingu-20

Yamukela isikhundla esiphezulu se-lunge. Umlenze osekela unama-knee angama-90, unyawo lumile ngokuphelele phansi. Ingemuva iphinda ikhiphe ama-degree angama-90, kodwa ngokugcizelelwa kwezwane. Ingemuva iqondile, izingalo zigobile. Shintsha isikhundla semilenze ngokugxuma, ubuyele esimweni sokuqala (ngemuva kwalokhu esizobizwa ngokuthi isikhundla sokuqala).

Ungalokothi uphinde ubuyele esimweni sokuqala kuze kube sekugcineni, ukuze imilenze iphinde yakha 90 C. Ukwandisa umphumela, engeza isikhala esijulile.

Ukuzivocavoca inombolo 2. Ukukhipha Plie

ngokulinganisa - izikhathi ezingu-15, ngaphandle kokulinganisa - izikhathi ezingu-20

Isikhundla sokuqala: imilenze ibanzi kunamahlombe, amasokisi akhomba ezinhlangothini, izandla ezinama-dumbbell zibuka phansi. Sigxila ngokujulile, sigcina umhlane oqondile ngokuchofoza kancane esihlokweni, umzimba uguqulwa phambili, izandla ziyancipha. Lapho usukuma, uphonse umzimba ngesithende, kodwa ungayidabuli emhlabathini.

Njengenzuzo yesisindo, ama-dumbbells, izikhwama ezinezincwadi, amabhodlela ngamanzi azokwenza. Isisindo esilinganiselwe sabaqalayo - 1-1.5 kg esandleni ngasinye.

Ukuzivocavoca inombolo 3. Ukuphakamisa umlenze ohlangothini

nge-dumbbell - izikhathi ezingu-20, ngaphandle - izikhathi ezingu-25

Isikhundla sokuqala: ume kuwo wonke ama-four, gcina imhlane yakho iqondile, imilenze nge-engela ye-degrees angu-90. Gcoba i-dumbbell ngokuqinile phansi kwamadolo bese uphakamisa umlenze ohlangothini uze uhambisane nesitezi. Uma wehla, amadolo akathinti phansi. Isisindo sokusebenza sabaqalayo siyi-1-1.5 kg.

Amabhodlela ngamanzi abambe phansi phansi emadolweni. Ukuzivocavoca kuphumelela kakhulu emasontweni. Zizwa zonke imisipha.

Ukuzivocavoca 4. Hamba ku-squat.

Izikhathi ezingu-15

Isikhundla sokuqala: imilenze ibanzi kancane kunamahlombe, izandla phezu kwesiqu. Ngaphansi, ke gxumela endaweni yokuqala. Gcina imhlane yakho iqondile, ungaphenduli emhlane ophansi. Siza izandla zakho ziqheke. Indawo emasokisi.

Ukuzivocavoca kusuka eziningana ze-cardio. I-fat burner enhle.

Ukuzivocavoca inombolo 5. U-Makhi unyawo ohlangothini oluse-squat

Izikhathi ezingu-20-25 ngomlenze

Isikhundla sokuqala: i-squat ebuthakathaka, izandla ziboshwe ngezibhamu phambi kwesifuba, imilenze ibanzi kunamahlombe, buyela ngqo. Yenza i-squat ejulile, bese ukhuphuka bese ugijimela ohlangothini. Buyela ku-i.p. bese uphinda okufanayo emlenzeni wesibili.

Imisindo ingahle ishintshwe noma yenzeke ngokushesha izikhathi ezingu-20-25 ngomlenze owodwa.

Amathiphu okuyinkimbinkimbi

Emva kwalokhu kuyinkimbinkimbi imisipha yakho papa izoshisa, ibuhlungu futhi ingasebenzi nhlobo. Ukuze unciphise ubuhlungu ngosuku olulandelayo, qiniseka ukuthi ukwenzakala emva kokuzivocavoca noma ukuchofoza umzimba wonke.

Qinisekisa ukuthi uhlala phakathi kwamasethi amabili amaminithi. Khumula imilenze yakho, ugobe phansi. Nciphisa ukungezwani. Phuza amanzi bese uphefumula.

Inkimbinkimbi yenzelwe izikhathi ezingu-2-3 ngesonto. Ukwenza nsuku zonke, uzolimaza imisipha namathenda. Ukuze ugudle amanoni ngezikhathi ezithile, ugijima kusihlwa okungenani 1-2 km wabaqalayo, okungenani u-4 km wezinga elijwayelekile.

Kubaluleke kakhulu ukuqapha ukudla!

Manje uyakwazi ukulahlekelwa isisindo kumpristi ngesonto bese uphaqa izintambo zakho. Memezela intombi bese usebenza ndawonye. Amantombazane, umsebenzi, futhi uzophumelela!