Indlela yokufeza isisu esiswini?

Sizibuka esibukweni, sibheka amaphutha esikalini sethu. Kungakhathaliseki ukuthi sinamaqabunga amaningi, noma kukhona isisu. Futhi-ke, isisu siyisihloko esibuhlungu kwanoma yimuphi owesifazane ozama ukubheka omncane futhi omuhle. Futhi ikakhulukazi ngemva kochungechunge lwamamaholide, lapho sidla khona kahle futhi sikhohlwe ngalesi sibalo.

Umsebenzi wethu ukuthola isisu esisindayo. Kodwa ukuxazulula le nkinga sizosizwa nje ngomsebenzi womzimba, kodwa futhi ngokugcina ukudla okunempilo efanele. Okokuqala, abesifazane ababhema bayayilahla futhi baphuze utshwala. Ngokusebenzisa kwabo, cishe akunakwenzeka ukususa isisu.

Ake siqhubekele ekuzikhandla ngokomzimba, okuzosiza ukunciphisa isisindo bese ususa isisu bese uthola isikhumba esincane.

Umthwalo wokuqala ngokomzimba i-aerobics. Kufanele aqhutshwe izikhathi eziningana ngosuku, cishe izikhathi ezingu-3-4 ngemizuzu engu-30. Futhi nsuku zonke ukwandisa isikhathi sokusebenzisa imizuzu emihlanu.

Noma yikuphi ukuzivocavoca kwesisu esiswini kumele kwenziwe nge-exhalation. Ukunakekela kufanele kuthathwe ukuze ubukele emuva okuphansi. Uma kukhona izinhlungu ekuzivocavoceni ezithile, kungcono ukuzithatha ezinye izinto, nokuzikhukhumeza okuningi. Uma ngosuku olulandelayo ubuhlungu buzoqhubeka, khona-ke unezinkinga ezinkulu nangemuva ongaphansi futhi kufanele uthintane nodokotela. Ngezinhlungu, kuvinjelwe ukuzivocavoca, njengoba kungabangela ubuhlungu isimo.

Uma ukhetha umzimba ungaqhubeki, yenza usuku lonke luhluke. Njengoba umzimba uzothathwa umthwalo owodwa futhi unciphise ukusebenza komsebenzi. Ekusebenzeni kwakuphumelele, shintsha amaqhinga okuzivocavoca. Qaphela izindawo ezingenhla, eziphansi ze-press kanye nemisipha ye-lateral. Zama ukuqeqesha imisipha yomzimba oblique, njengoba ikwazi ukubukeka yenza ububanzi bomzimba. Uma uqala ukuqeqesha okokuqala, qalisa kancane kancane, ngoba ungakwazi ukwelula imisipha yakho bese uhlehlisa emuva.

Ukusebenza okuphumelelayo kufaka ama-squats, ama-twist wokunyathelisa okuphezulu, ukuguqula ukuguqula phansi phansi komshini, ukuguqula ibhola, ukudonsa ngamadolo, ohlangothini oluphezulu.

Ukuphikisana kwenzelwe ukulala ngemuva, imilenze iguqa ngamadolo nezandla ngemuva kwekhanda. Kulesi sikhundla, siphakamisa amahlombe nesifuba, ngenkathi sihlunga imisipha yomshini, bese sibuyela esimweni sayo sokuqala. Lokhu kusetshenziselwa ukukhishwa kwezingu-20 ngezindlela ezimbili.

Ungaphinda usebenzise ama-dumbbells. Ukulala emhlane wakhe, ebeka izandla zakhe ngemuva kwekhanda lakhe, ehlwitha imisipha yakhe yesisu, bese sithatha izandla zethu ngemuva kwekhanda, ukuze benze okushicilelwe. Yenziwe izikhathi ezingu-20 ngezindlela ezimbili.

Ukuzivocavoca okuphumelelayo futhi kuphakamisa imilenze futhi ubambelele imizuzwana engu-20-50. Isikhathi ngasinye, zama ukwandisa ukuphakama kokuphakamisa imilenze kusuka phansi.

Ake siqhubeke nokudla okunempilo efanele. Okokuqala, ukudla kwakho kufanele kube nemikhiqizo yokusanhlamvu (ubhakede, ilayisi, njll), ubisi oluvuthayo (i-kefir, ubisi), ukudla okunamafutha aphansi, nokuzama ukudla izithelo (apula, amapheya, i-citrus nezinye).

Ukudla okuphumelelayo kuyi-buckwheat, ilayisi, i-kefir. Izidlo eziningi zihlanza umzimba wezinyosi. Zama ukusebenzisa amanzi njalo, isibonelo, ama teas, ikakhulukazi itiye eluhlaza, eliwusizo. Hlanganisa iziphuzo zokudla i-soda, ama-juice athengwe.

Uma ungakwazi ukwenza ngaphandle kokudla okulula, zama ukudla izingxenye ezincane futhi mhlawumbe imikhiqizo ewusizo. Sebenzisa amaprotheni, aqukethe imifino, emaqanda, ezinhlanzi, ekudleni kwezinhlanzi.