Gwema isisindo seviki: ukuvivinya umlenze

Abaningi besifazane abangathokozi ngokubukeka kwabo, bakholelwa ukuthi banemilenze elukhulu. Kulesi simo, bahamba ngezinketho zokulahlekelwa kwesisindo ngokushesha. Phela, imilenze emihle ekhangayo yiphupho labesifazane bonke. Indlela yokulahlekelwa amafutha angaphezu kwalesi sigaba somzimba ukhona, kodwa awudingi ukulindela isimangaliso, awukwazi ukulahlekelwa isisindo ngaphandle kokwenza noma yini. Kuzodingeka ngizame kanzima ukuthola umphumela.

Ukushesha kangakanani ukulahlekelwa isisindo emilenzeni?

Yini okufanele uyenze ukuze ususe masinyane amafutha amaningi ngokweqile namathole? Kunezindlela eziningana ongayisebenzisa ukuze ulahlekelwe isisindo emilenzeni yakho:

• ukuhlinzwa kwepulasitiki;
• ukuvivinya umzimba;
• ukudla okunempilo;
• ukusikhipha.

Akuwona wonke owesifazane olungele ukwethemba udokotela ohlinzayo, ngoba ukusebenza kuyingozi emzimbeni futhi kusongela izinkinga ezinkulu. Ngaphezu kwalokho, uma esikhathini esizayo ngemuva kokuba i-liposuction ingabambeli emndenini omuhle, imilenze iyobuya futhi. Ngokuqondene nokusikhipha umzimba, kusiza ukunciphisa isisindo, kodwa uma usihlanganisa nokuzivocavoca nokudla okhethekile. Kungenziwa endaweni salon noma ekhaya. Okokuqala, imilenze iyathuthukiswa ngeshawa, bese kuthi ukunyakaza ukugaya kwenziwa ngezandla. Ngenxa yalokhu kwandisa ukujikeleza kwegazi, kushisa amafutha amaningi.

Imilenze eminyene: izitho zomzimba ezinomlenze

Ukuzivocavoca kwama-aerobic okusekelwe ekutheni imisipha yokwelula nokuphindaphinda okuphindaphindiwe ngesisindo esiphansi kufanelekile ukulahlekelwa isisindo.

Ukufeza umphumela, kutuswa ukuba usebenzise cishe ihora ngosuku, okwenza ikhefu elilodwa ngomzuzu owodwa. Ukuze usheshe ulahlekelwe isisindo, kudingeka wenze izivivinyo ezinjalo ekhaya:

• "Ibhayisikili" (kungcono ukukwenza ekuseni ngaphandle kokuphuma embhedeni) - ukunyakaza okujikelezayo kwenziwa ngezinyawo, okufana nokuguqulwa kwezinyawo;
• ukunqamula intambo - udinga ukuqala ngezikhathi ezingu-30 ngosuku (usize ithole ne-hip fat);

• ama-squats - usuku lokugwedla izikhathi ezingaba ngu-100;

• ukuhamba - udinga ukuhamba ngokuqhubekayo kusuka ku-1 ihora ngosuku noma ngaphezulu;
• egijima - uma ugijima nsuku zonke, ngisho nemaminithi ambalwa, imilenze yakho iyoba mncane (ngale ndlela hhayi nje imilenze yakho iswele isisindo, ungalahlekelwa ngu-5 noma ngisho no-7 kg).

Lezi zivivinyo ezilula zokulahlekelwa imilenze, okufanele zisetshenziselwe ukususa amafutha emathole nasemathangeni. Kunezinye izindlela zokulayisha:

1. Ukulala ngakolunye uhlangothi, umlenze owodwa kuqala. Kulesi simo, udinga ukuthembela ku-elbow ehlukile. Esinye isandla sitholakala ngemuva kwekhanda. Ukugcina unyawo ngamasekhondi ambalwa kule ndawo, kunganciphisa. Ukuzivocavoca kwenziwa okungenani izikhathi ezingu-10 ngezinyawo. Khona-ke izenzo ezifanayo zenziwa ngomlenze wesibili.

2. Izinyathelo zokuphakama. Kubalulekile ukuthola isisekelo esiqinile. Izinyathelo zithathwa phezulu nangaphansi, zishintsha imilenze. Ngokuzivocavoca okunjalo kungalahlekelwa isisindo kanye ne-pop.
3. Ukuvocavoca ku-fitball. Kudingekile ukubeka ibhola ngomhlane wakho, ucindezela ngokumelene nodonga. Izikwele zenziwe, ziguqa ngamadolo ngakwesokudla. Ukuphindaphinda okumbalwa kunele.

Endabeni yokuzivocavoca okunjalo, ngemva kwesonto, umphumela uzobonakala.

Ukudla ukuze ulahlekelwe isisindo "Imilenze ephelele"

Ukudla okunomsoco kungenye yezindlela zokushisa ngokushesha ukhiqizi kilogram. Ukubuyekezwa kwabesifazane kubonisa ukuthi ukudla kwabasiza ukuba balahlekelwe isisindo ngo-2 ngisho no-10 kg. Noma kunjalo, ukuze ufeze umphumela wokugcina, isonto elilodwa alanele. Kubalulekile ukukhumbula ukuthi ukulahlekelwa kwesisindo ngokushesha kakhulu kuyathinta umzimba. Ukudla okunomsoco kusiza ukuqeda amakhilogremu engeziwe, kufaka phakathi ukunciphisa izindebe ngevolumu.

Okusemqoka kokudla kuyisidlo sokudla okunempilo nokukhishwa kokudla okulimazayo ekudleni. Ngakho, ungadla:

• isobho semifino;
• ithanga; isinamoni;
• i-kefir;
• amasaladi emifino;
• inhlanzi (abilisiwe noma i-steamed);
• amakhiwane;
• I-cottage ushizi i-fat-fat;
• inyama ngesimo esibilisiwe noma se-steamed;
• amantongomane (ngobuningi obulinganiselwe);
• yogurt low-fat.

Kunconywa ukuthi uphuze itiye eluhlaza, amanzi ngaphandle kwegesi, i-herbal decoctions. Kuvinjelwe ukufaka ekudleni imikhiqizo elandelayo:

• ukupheka;
• i-candy;
• ushizi;
• amakhukhi;
• i-ayisikhilimu;
• ibhotela negargarine;
• iziphuzo ze-carbonated;
• ukhilimu;
• ikhekhe;
• ushokoledi;
• ukhilimu omuncu;
• ukudla kokudla okusheshayo;
• imikhiqizo esiphelile;
• jujube.

Kubalulekile ukunciphisa ukusetshenziswa kasawoti, njengoba ugcina umthamo emzimbeni. Ukudla okunjalo ngeke kukusize nje ukulahlekelwa amakhilogremu amaningi, kodwa futhi ubuyisele impilo yakho.

Ungasusa kanjani amafutha phakathi kwemilenze?

Kwabesifazane abathile, inkinga enkulu yokunciphisa ngokweqile ingaphakathi kwamathanga. Ziziphi izindlela zokunciphisa ivolumu yabo? Kufanele kuqaphele ukuthi ukuhamba nokusebenza kuleli cala ngeke kusize, ngoba imisipha ye-adductor ayisebenzi ngesikhathi esifanayo. Kunconywa ukuthi wenze izimpande ngemilenze, wenze "izikhali" ezivela endaweni ejwayelekile, uhlanganise nomthwalo, bese uhamba uhamba ngezinyathelo.

Encwadini! Ukuqeqesha kumele kudlule okungenani imizuzu engu-20 ngosuku. Yenza izikhathi ezingu-2-3 ngesonto futhi kaningi.

Ukulahlekelwa isisindo kunokwenzeka emva kwezinqubo zezimonyo, njengokugqoka.

Abanye besifazane bazama ukuxazulula le nkinga ngokusebenzisa izidakamizwa. Basiza ngempela ukususa ukuvuvukala, okuzoholela ekunciphiseni kwevolumu. Noma kunjalo, lokhu kuyisikhathi esifushane. Imilenze eminyene ibe yinciphisa, udinga ukudla kahle nokuzivocavoca - ukulahlekelwa isisindo ngesonto ngamakhilogremu amaningana kuyiqiniso ngempela.