Enye, enye ingilazi yewayini futhi awukwazi ukungena emabhantsheni noma ingubo oyikhonzile. Uma uphuza, ukudla akukwazi ukulawulwa, ikakhulukazi ubhiya. Iqukethe amahomoni amaningi wesifazane - ama-phytoestrogens, agcinwe ngamafutha, futhi angadli. Kulesi simo, ivolumu yesisu landa kakhulu, uma inyanga edlule bekungekho, khona-ke namuhla sekukhona. Futhi ukuze wenze isisu esiswini okufanele usebenzise kuyoba umzamo omkhulu.
Omunye umthetho "wesisu omncane" ukulahlwa ugwayi. Abakholelwa ukuthi ukubhema ababhemayo kubangela ukuvumelanisa, akunjalo, ababhemayo babeka amafutha amaningi emathunzini abo kunabo abangenalo ukuxhomeka kocansi.
Ukusebenzisa i-fibre eminingi kuthinta ukulahlekelwa isisindo sakho. Izindwangu zokudla okunjalo zigcwalisa isisu somuntu, futhi umuzwa wendlala awusayikuwuthinta nakakhulu. Imikhiqizo enezinto eziphezulu ze-fiber ayibangeli ukudambisa, ngenxa yalokho okungekho ukubhuqa. Ukuze wenze lokhu, udinga ukudla ama-30 noma ama-40 amagremu ama-imifino, izithelo, okusanhlamvu nesisu sakho uzothola isimo esifanele futhi sizokubonga.
Phakathi nosuku, udinga ukudla amanzi amaningi, okungekho kuphela okulimaza isimo jikelele somzimba, kodwa futhi kuzosiza ngokuvuvukala. Lo mthetho ubaluleke kakhulu kubesifazane esikhathini sokuqala. Ngaphandle kwamanzi, umzimba we-metabolism wehlisa umzimba. Ukuze kuphuthumise ukudla, kuthuthukiswa amanzi ancibilikile, ahlanza i-lymph ngokucophelela futhi akhuthaze ukushisa kwamafutha. Amanzi kulula kakhulu ukulungiselela, ngoba lokhu, ilitha lamanzi liqhwa esikhwameni sepulasitiki, efrijini, ngosuku olulandelayo luyadliwa futhi luphuze ngesikhathi sosuku lwezinyawo ezimbili noma ezintathu.
Udinga ukunakekela ukuma okulungile. I-stoop iphakamisa i-thorax engenalutho, amahlombe azungeziwe nesisu esiswini. Futhi kwenzeka ngoba umthwalo osemgogodleni awufani futhi imisipha yomzimba ayitholi ithoni ehlala njalo, njengoba kwenzeka kubantu abanezimo ezifanele. Esinye isitofu siphumelela ekutheni amandla okwakhiwa kwethambo aqiniswe. Uma uneminyaka engama-50 ubudala, sisekela amathambo nomgogodla wakho ngokudla okungamalanga angu-1200 mg we-calcium ngokudla noma izithako zokudla. Uma usemusha, i-calcium yakho yansuku zonke kufanele ibe yi-1000 mg. Ngakho-ke, uyozivikela ezifweni zethambo - ukuguqulwa kwamathambo.
Kodwa ngisho noma ugcwalisa zonke lezi zimo, ngeke uzuze "isisu esiswini" ngaphandle uma wenza umzimba. Ngesikhathi isisu sigcwele uhlaka lwamanoni, ifomu layo elihle linalo kuphela ukuphupha. Futhi uma unesisindo esengeziwe, sekuyisikhathi sokwenza ukulahlekelwa isisindo, ukudla, ukubunjwa kanye ne-aerobics kuzokwenza lokhu.
Kunoma iyiphi indawo futhi nganoma yisiphi isikhathi, ungenza umsebenzi owodwa ozokwenza isisu sakho singabi nakancane futhi sizungeze. Cabanga ukuthi une-magnet ngaphakathi, futhi idonsela isisu kumgogodla. Njengoba kungenzeka ukuthi uvuselele isisu futhi kule nkinga, yibambe isikhathi eside ngangokunokwenzeka. Bese uphumule bese uphinda futhi. Uma ucabanga ngakho, vele ushaye isisu sakho njalo lapho ucabanga ngakho. Maduzane uzojwayele lo msebenzi, futhi uzokwenza njalo. Okwamanje, kuzokusiza kahle ngesibalo sakho.
Ukulayisha imisipha yomzimba. Yenza umzimba wama-classic nsuku zonke ukuze ucindezeleke, futhi uvumele ukuba babe umthetho kuwe, njengokulala emhlane wakho, ukuphakamisa isibambo sakho, ukuphakamisa imilenze yakho, nokuzivocavoca umzimba emisipha ye-oblique. Lokhu kuzokwenza ngokushesha ukufezekisa iphupho le-tummy flat elikhuphukile futhi elincane.
Wonke owesifazane ufuna ukuba nesisu esisodwa, futhi ngesikhathi esifushane. Cabangela izincomo zongcweti. Ukuze uthole isisu esisindayo, udinga ukuhlanganisa ngokufanele umzimba wokuzivocavoca umzimba, ukubhula okukhethekile, ukudla kanye nokuhlelwa okudingekayo ukuze ukwazi ukubamba.
Ukudla nge-tummy flat
Kuyinto engenakwenzeka ngaphandle kokudla okhethekile ukwenza isisu sibe nesisindo. Uma ufuna ukwenza isisu esiswini, kuzomele usebenzise izidlo ezinjalo zesisu, lapho udinga ukudla khona futhi ngezigaba ezincane. Ungakhohlwa ukuthi udinga amaprotheni, ekudleni kwesisu esisindayo udinga izikhathi ezincane kunazo zonke ngesonto, ukuze kwasemini kukhona ucezu lwezinhlanzi ngemifino, 1 isikhathi semvu yenkukhu emhlophe, namaqanda amabili abamhlophe kanye ne-orange kuzoba isidlo esihle kuwe.
Yini enye engingayenza ukuze ngidle?
Izakhamuzi zincoma amaprotheni nembewu equkethe amaprotheni yemifino namafutha enempilo. Kodwa eziningi zazo azikwazi ukusetshenziswa, zingumthwalo oqinile wezinso. Ekudleni kwesisu esiswini, udinga ukwengeza ama-gramu angu-50 emkhiqizo ngosuku.
Enye indlela yokwenza isisu sesisindo, sizosiza ukuqeda amamaki elula. Thatha i-½ ithisipuni yamafutha omnqumo bese ufaka amaconsi ama-vitamin E-5, sebenzisa lesi sakhi esikhumbeni sesisu bese wenza massage esebenzayo. Usizo oluhle kulabo abafuna ukwenza isisu esiswini, kuzoba umzimba wokushaya isisu. Futhi ngokuhambisana nokudla, ungathola isisu esisithombeni esihle.
Ukuzivocavoca ngesisu esiswini
Lezi zivivinyo ziyadingeka, njengomoya kanye namanzi. Ngaphandle kwabo, ngeke kube khona umphumela. Lena umsebenzi obalulekile, ngoba izivivinyo zesisu esiswini, uthwala umthwalo osindayo, futhi ukwenza imisipha emikhulu futhi eqinile isisu, kufanele udinga kahle.
Ukuzivocavoca okuphumelelayo ukuqinisa imisipha yomzimba, ukuthola isisu esiswini
Salala emuva emathini, izandla ziqondisa futhi ziphakamisa kancane kancane, ziqede i-vertebra kusukela phansi ngemuva kwe-vertebra. Lapho amahlombe ehlombe ehlulwa phansi, siphumelela, bese sibuyela esimweni sokuqala ngomqulu. Ake siqale ngokuphindaphinda okune, kancane kancane ukwandise kuze kube izikhathi ezingu-6. Ukulala emhlane wakho, welula izandla zakho phambi kwakho ngezandla zakho phansi. Asiphefumule futhi siphakamise izinyane lakho, ukuze ubone inkaba.
Sizovuka kuwo wonke ama-fours, ama-elbows angaphansi kwamahlombe, izintende ziqoqwe ku-lock. Ingemuva kufanele ibe iqondile. Lungisa umlenze wesokudla bese uwubeka emlenzeni ongezansi, ungadlulisi umlenze. Lungisa umlenze wesokunxele bese uwubeka eceleni kwesinyawo sokunene. Sizohlala kulesi sikhundla imizuzwana engu-20. Sizokwenza ukuphindaphinda okuphindwe kabili. Salala emuva, sigcina izintende ezisekugcineni kwekhanda, sisakaza izimbambo zethu ezinhlangothini. Phakamisa imilenze phezulu ukuze imilenze ifane phansi. Ungashintshi isikhundla semilenze, unqamule emahlombe, entanyeni, ekhanda kusukela phansi. Ake siqale ngokuphindaphindiwe okungu-8 noma kwe-10, ukwanda kube ngu-16 noma izikhathi ezingu-20.
Salala ngemuva, izintende ezisemuva kwekhanda, imilenze iguqa ngamadolo, ukuze izinyawo zihambele emagodini. Ukuhlunga imisipha yomshini we-press, sinciphisa phansi emuva phansi. Ungashintshi isikhundla semilenze, sisika imisipha yomshini ukuze i-coccyx ibe ngamasentimitha ambalwa ukusuka phansi. Ake siqale ngokuphindaphindiwe okungu-8 noma kwe-10, ukwanda kube ngu-16 noma izikhathi ezingu-20.
Silala ngakolunye uhlangothi futhi sizophumula emagcekeni ethu. Khulisa imilenze yakho kancane kancane ngangokunokwenzeka. Bamba imizuzwana embalwa kule ndawo, bese ubuyela esimweni sokuqala. Phinda usebenzise izikhathi ezingu-10 ngomlenze ngamunye.
Lala phansi, wabeka izandla ekhanda lakhe. Phakamisa imilenze yethu, siguqe ngamadolo ngeceleni lama degree angu-90, futhi ngesikhathi esisodwa sizama ukudonsa ibhande langakwesobunxele kuya kwesokunene ekusabalaleni. Manje ake senze olunye uhlangothi. Sizophinda izikhathi ezingu-20.
Ake sithole kuzo zonke ezine. Ngokucacile sizosusa umlenze emuva ukuthi wawunomugqa owodwa onomgogodla. Yeka ukubamba "ukufaka izinsimbi". Siphindela ngakunye ngakunye izikhathi eziyi-10.
Salala emuva, izandla ezisehlathini, izintende zithinta phansi. Imilenze emadolweni iphakamisa ukuphakama kwamamentimitha angu-30, izikhathi ezimbili ngezinyawo zakho ngokumelene nomunye. Bese wehlisa imilenze yakho kancane kancane. Phinda ukuvivinya umzimba 6 noma izikhathi ezingu-8.
Sizoguqa ngamadolo, sizosakaza imilenze yethu kancane, izinzwane zithinte, sifake izintende zethu ezinqulwini. Sizosilahla isiqu, emuva kuhlale kuqondile, isikhumba sikhuliswa. Ukuzivocavoca futhi izikhathi ezingu-6 noma ezingu-8.
Ukulala emhlane, izandla eceleni kwesiqu. Ukuqhuma ukugoba. Phakamisa ibhande lehlombe, susa umlenze wesokunxele ngapha nangapha. Ake sibuyele esimweni sokuqala. Bese uphinda izikhathi ezingu-8 noma ezingu-12.
Ukulala emhlane, izandla eceleni kwesiqu. Phakamisa imilenze, uguqe ngamadolo nasezintweni. Bese uthatha isikhundla sokuqala. Phinda izikhathi ezingu-10 noma izikhathi ezingu-15.
Ukulala emhlane wakho, izandla, ngemuva kwekhanda lakho, uguqe amadolo akho. Siphakamisa ibhande lehlombe kanye nemilenze ngesikhathi esifanayo. Siphindela emuva ngakwesobunxele nangakwesokudla, sithinta isigqoko samadolo ahlukile. Phinda izikhathi ezingu-10 noma izikhathi ezingu-15.
Sibeka emhlane wethu, siqondise amahlombe ethu, sizosusa izandla zethu emzimbeni, sizothola phansi ngezandla zethu. Futhi manje senza ukuhamba ngezinyawo zethu, njengokungathi sibhukuda ngesisu, sidonsa imilenze esiswini, sisakaza amadolo ethu, izithende ndawonye. Ukunyakaza kuyahamba kancane. Bese uhlehlisa phansi imilenze phansi, bese uwaxhuma ngokushesha. Ukuzivocavoca kwenziwa 6 noma izikhathi 10.
Ukuhlanza isisu nomzimba
Ukuze isisu esiswini, umphumela omuhle utholakala ngokuhlanza umzimba, okuwukuthi, ukuhlanzwa kwesibindi namathumbu. Abaningi bayamangala, njengokungathi ngesikhathi esifushane ivolumu isuka. Kodwa le nqubo ingcono kakhulu ekuqondeni udokotela.
Manje siyazi ukuthi singenza kanjani isisu esisodwa ngesikhathi esifushane. Ngosizo lokudla, ukuzivocavoca nokuhlanza amathumbu nesibindi, ungenza isisu esisindayo.