Indlela yokuhlanza isisu kanye nezinhlangothi emva kokubeletha ekhaya ngesikhathi esifushane. Ungasheshe ulahlekelwe isisindo kumuntu futhi ususe amafutha esiswini ngokuzivocavoca

Bathi owesifazane wanamuhla kufanele abe "phezulu" njalo. Kodwa ngisho nangokwakheka okuhle kanye nomnsalo wesitayela, kunzima ukuzizwa sengathi i-heroine ye-carpet ebomvu, uma amahlumela eswini ehamba ngokukhohliswa ngaphansi kwendwangu yokukhanya ephezulu. Ngezikhathi ezinjalo, ikakhulukazi ukufuna ukuphuza isisindo ngokushesha, susa amanothi esondlo namafutha esiswini, qinisa imbongolo bese uthola imilenze emincane. Ngokuphindaphindiwe uyabazisa abantu abadlula. Kodwa, ngeshwa, akubona wonke umuntu owaziyo ukuhlanza isisu kanye nezinhlangothi ekhaya ngesikhathi esifushane. Imizamo engafanele yokulahlekelwa isisindo ngemuva kokubeletha noma isigaba se-cearean siphelela ekuhlulekeni - futhi emhlabeni kuba ngowesifazane owodwa ohluphekile. Ukuze singavumeli inhlekelele yendawo yonke, sizokutshela ukuthi indoda nowesifazane besusa kanjani izindawo zenkinga ngesonto ngosizo lwezokuzivocavoca, ukudla kanye nemikhuba ewusizo.

Indlela yokususa isisu nesisu emakhaya ngesikhathi esifushane: izincomo eziyinhloko

Izindlela ezinamandla zokulahlekelwa kwesisindo esisheshayo ngendlela yokudla okuyinkimbinkimbi, ukuzikhandla okungokomzimba okubulalayo kanye nezithako eziphilayo. Zisebenza ngempumelelo futhi ziphumelele, uma zisetshenziselwa ukuhlanganiswa nemikhuba eminingi ewusizo, kodwa hhayi ngokungahambisani nazo. Ukuze ugweme amaphutha ajwayelekile lapho ulahlekelwa isisindo, kuzodingeka ufunde izincomo eziyisisekelo mayelana nokuhlanza izinhlangothi nesisu ekhaya ngesikhathi esifushane.

1. Gwema ukucindezeleka nokukhathazeka. Ezimweni ezicindezelayo, isimiso se-endocrine siveza i-hormone cortisol, ebangela ukuqoqwa kwamanoni esifundeni esiswini;
2. Nciphisa inani lotshwala oludliwe. Utshwala lubuye lwandise izinga le-cortisol, elithinta kakhulu isiqhwa nesinqunu;
3. Nika ukudla okunamafutha okuthosiwe ngokudla noma okunempilo. Ungakhohlwa, umzimba kumele uchithe amandla amaningi kunalokho owamukelayo. Uma kungenjalo, ukukhipha isisu nokubambisana ngesikhathi esifushane ekhaya ngeke kusebenze;
4. Faka phakathi kokudla okudliwayo inani eliphakeme lemifino ebomvu neluhlaza ngaphandle kwesitashi. I-fibre, ekhona ekubunjweni kwayo, ibangela ukuncishiswa kokuqala kwesisindo somzimba;
5. Hlanza imenyu ngezinhlanzi ezincane ezinamafutha nezinkukhu, irayisi eluhlaza kanye nesinkwa sonke sesinkwa;
6. Phuza okungenani amalitha amabili amanzi okuphuza ahlanzekile ngosuku. Ngaphandle kokungena kwamanzi njalo emzimbeni, umzimba wehlisa umzimba, futhi amakholori adliwe aguqulwa abe yisisindo samathambo esiswini nasemaceleni.

Indlela yokususa amafutha esiswini futhi uhlangane ngosizo lwemikhiqizo enokushisa

Imikhiqizo yemvelo evuthayo iyathandwa kakhulu kwabesifazane: ngosizo lwabo ungakwazi ukususa amafutha esiswini nasemaceleni, ngaphandle kokulimaza umzimba. Okungakutsholwa ngamaphilisi amanje, ama-capsules nama-creams ukulungisa izindawo zenkinga. Phakathi kwama-fat burner amafutha yilezi:

• Amanzi okuphuza alula - ukwandisa umzimba. Phuza ingilazi esiswini esingenalutho nangama-150-200 ml imizuzu engama-20 ngaphambi kokudla;
• Itiye elihlaza - liphuthumisa umzimba futhi licindezela ezindongeni zesisu, ngaleyo ndlela lidale umuzwa wokuzizwa;
• Ilayisi - ihlanza umzimba we-toxin kanye ne-toxin;
• Amaprotheni inyama nenhlanzi - ukwanda kwemisipha, ukunciphisa ivolumu yamafutha;
• Imikhiqizo yobisi ephansi-ikhalori - shiya amafutha amaningi;
• Izinongo ezimbi - zihlakaza imetabolism, ngaleyo ndlela zibambe ekulahlekeni kwesisindo ngokushesha;
• I-Sea kale (laminaria) - inondla nge-iodine, isebenza ngokujwayelekile ngemigodi ye-endocrine;
• I-Grapefruit-ivimba ama-receptors, inikeza isignali ngomqondo wonyaka;
• I-Caffeine - iqinisa ukukhuthazela ngesikhathi sokuzikhandla ngokomzimba.

Indlela yokulahlekelwa isisindo bese ususa isisu emva kokubeletha

Ubuhle yisisetshenziswa esiyinhloko sowesifazane. Futhi isifiso sokuzala kuyona ebaluleke kakhulu. Kuvame ukudingeka ukunikela kuqala ngenxa yesibili. Futhi emva kwesikhathi eside kuhlushwa imibuzo, indlela yokulahlekelwa isisindo bese ususa isisu emva kokubeletha. Kodwa lo msebenzi awulula. Kungakapheli izinyanga ezingu-9, izidumbu ezisendlini yangaphakathi kwesisu zazisulwa ngendlela ehlelekile, futhi ngokuphindaphindiwe kwazo okujwayelekile, kuzomelwe kwenziwe umsebenzi omningi. Ijubane lokulahlekelwa isisindo nokuqeda isisu esisemva kokubeletha sincike ezintweni eziningana:

• Usayizi nohlobo lwesibalo ngaphambi kokukhulelwa;
• Inombolo yamakhilogremu eqoqwe ngaphezu kwezinyanga ezingu-9;
• Izinga lomsebenzi ngesikhathi sokukhulelwa;
• Ukuthambekela komzimba kanye nezakhi zofuzo;

Yiqiniso, kuzoba lula ukulahlekelwa isisindo bese ususa isisu ngemva kokubeletha, uma ukukhulelwa kungukuqala, ukondla - isifuba, futhi izinga lokuzuza ngesisindo akudluli uphawu lwe-13 kg. Kodwa ngisho noma konke kungabonakali kakhulu, ungakwazi ukuqeda izinhlangothi namafutha esiswini sakho ngokuzivocavoca nokudla kahle. Futhi uma konke kucacile ngokudla okunempilo, isakhiwo esiyinkimbinkimbi semishini yokunyathelisa kufanele sifundwe ngokucophelela.

Ukuzivocavoca kokuqeda ngokushesha isisu ngemuva kokubeletha

Ukuvuma, ngesisu noma ngesisu akukho umehluko emva kwezinhlobo noma kukukhandla wena noma cha. Izakhiwo eziyinkimbinkimbi ze-press zifana nabo bonke abesifazane. Ngomqondo owodwa wukuthi emva kokukhulelwa amaviki amane kungcono ukungangeni emdlalweni. Kuzo zonke - konke kujwayelekile. Izakhiwo eziyinkimbinkimbi zokuqeda isisu emva kokubeletha ngesikhathi esifushane kanje:

1. I-apelvic iphakamisa. Themba ngemuva kwakho, bhonqa amadolo akho. Phakamisa i-pelvis phezulu, ubambe imizuzwana engu-10, buyela esimweni sokuqala. Phinda izikhathi ezingu-10.
2. Ukuphikisana nabezindaba. Themba empileni yakho, bhonqa amadolo akho, faka izingalo zakho phezu kwesifuba sakho. Ekuphumuleni ukukhipha amahlombe akho phansi, usebenzisa kuphela imisipha yomzimba. Uma u-inhalation, buyela ku-IP. Phinda izikhathi ezingu-20.
3. Ukuqhekeka odongeni. Ukucindezela ngokuqinile emuva kwakho odongeni, imilenze yenza isinyathelo phambili. Kancipha kancane kancane amadolo akha i-90 ° C. Bamba imizuzwana engu-10. Buyela ku-IP. Phinda izikhathi ezingu-5-10.
4. Planck. Themba esiswini sakho, uphumule ebusweni bakho kanye namasokisi. Sula uchungechunge bese usula zonke imisipha. Bamba iminithi elingu-1. Phinda izikhathi ezingu-3.

Indlela yokuhlanza isisu ngemuva kwesigaba sokugcina ekhaya - ukudla nokuzivocavoca

Ukubuyisela isibalo emva kokubeletha futhi sibe mnhle futhi mncane, njengangaphambili - isifiso semvelo sabo bonke abesifazane. Kodwa ngezinqubo ezingezansi zemvelo zomzimba kunzima ukuphikisana. Ngemuva kokuhlinzwa, umzimba udinga isikhathi sokutakula eside. Futhi ukuzimisela ngokomzimba ezinsukwini zokuqala kubhekene nemiphumela emibi. Kulula nje, izinyanga zokuqala ezingu-3-4 zokuvimbela noma yikuphi ukuqeqeshwa okuhloswe ekuqiniseni umzimba wesisu. Kodwa kusekhona indlela yokuphuma. Susa isisu ngemva kwesigaba se-cearean ekhaya kungenziwa ngokudla. Okokuqala, lokhu kuwanele, futhi ngesikhathi esifanele kuzokwazi ukuxhuma umzimba olula kule nqubo.

Indlela yokulahlekelwa isisindo futhi uhlanze isisu emva kwesigaba sokudla ngaphandle kokuzivocavoca

Ukusebenzisa imithetho eminingana eyisisekelo, ungakwazi ukulahlekelwa isisindo ngemuva kwesigaba se-cearean futhi uhlanze isisu ngisho nangaphandle kokuzivocavoca.

• Okokuqala, kuyadingeka ukuba kujwayelekile ukulinganisa ukudla. Nge-HS, ukudla okuqinile kungavunyelwe, kepha ukudla okunempilo kuzoba okunye ngisho nangomntwana. Ungadli imikhiqizo yefulawa, imikhiqizo yobisi omuncu omuncu, amaswidi, inyama enamafutha namantongomane ngokweqile. Okuyinhloko kukhona okusanhlamvu, imifino, izithelo zonyaka, ama-fat cottage shizi, isibindi, izinkukhu, njll;
• Okwesibili, kuvame ukwenza ukuhamba epaki nomgibeli. Ukusetshenziswa kwama-kilojoule kuzokwandisa - kanti inqwaba ye-fat inqwaba esiswini izohamba kancane kancane;
• Okwesithathu, udinga ukulala ngokwanele njalo. Ngenxa yokungalali, umzimba uveza i-cortisol ye-hormone, ishesha ukuqoqwa kwamafutha esiswini;
• Okwesine, kuvame ukuthatha ishayela esingafani (ngaphandle kokushisa "kwamanzi"). Le nqubo igqugquzela ukujikeleza kwegazi, ngakho-ke - ithinta kahle umzimba, isimiso se-endocrine, isimo sesikhumba.

Ungasheshe ulahlekelwe isisindo futhi uhlanze isisu sakho ngesonto

Uma kungekho izinkomba zezokwelapha ngenxa yokwenqaba ukuzibandakanya ezemidlalo, ungashesha ngokushesha futhi ususe isisu sakho ngesonto nje. Ngokungangabazeki, ngenxa yalokhu kuzodingeka ulahle izondlo ezinomsoco nezanelisayo, kanye nokuthuthumela okuhle. Kodwa umdlalo ufanele lelikhandlela. Isikhwama se-Aspen sibukeka ngendlela ejabulisayo futhi sihle kakhulu kunezinhlangothi ezincibilikile, zihamba ngaphezu kwebhande le-jeans. Ungakhohlwa ukuthi isifiso sokunciphisa isisindo futhi ususe isisu isikhathi esincane sokusongela imiphumela engathandeki ngendlela yekhanda lokugcoba kanye namanothi ehlukaniswe ngokucacile. Kuphephile ukulahlekelwa isisindo kancane kancane, okuvumela isikhumba ukuba sithathwe ndawonye ngokwemvelo. Kodwa yikuphi umphefumulo wesifazane kuphela ongayikukwenza!

Izindlela eziphumelelayo zokuqeda isisu nokulahlekelwa kwesisindo esisheshayo ngesonto elilodwa

Ngezansi isethi yokuzivocavoca okuphumelelayo kokulahlekelwa isisindo esisheshayo nokuqeda isisu esikhulu esifaneleka amantombazane amancane nabesifazane abaqinile. Umehluko kuphela kwinani lezindlela nokuphindaphinda ngezigaba zokuqala zokuqeqesha.

1. "Ibhayisikili". Qala emhlane wakho, phakamisa izinyawo zakho phezulu phansi kuze kufike ukuphakama kuka-15-20 cm. Bendza umlenze owodwa noma omunye uhlangothi, uthinte umgca wecala eliphambene namadolo. Yenza izikhathi ezingu-2 izikhathi ezingu-20.
2. Izitshalo ngokulinganisela. Thatha isigumbulu esandleni sakho bese uncike ekuqondeni owodwa. Bese ususa umthwalo ngakolunye uhlangothi futhi uqhubeke nenqubo. Phinda izikhathi ezingu-2 izikhathi ezingu-15-20.
3. Izikwele. Ukwandisa ithoni yemisipha yesisu, izikhathi ezingu-25 (2 izindlela).
4. Ukuphakama kwemilenze. Beka phansi, faka izandla zakho emzimbeni. Imilenze eqondile iphakamisa ngo-90C bese uzama ukuphakamisa i-pelvic phezulu usebenzisa imisipha yomshini. Yehla ku-IP. Ingabe u-2 usondela izikhathi ezingu-5.

Indlela yokususa isisu kumuntu emva kweminyaka engama-30, 40, 50, nokuthi yikuphi ukuzivocavoca okufanele ukhethe ukuze ulahlekelwe isisindo

Amadoda amaningi awadabuki kakhulu ngamaphilisi angama-5-10. Ngokuphambene nalokho, abanye babo bayaqiniseka ukuthi ngesikhathi esithile "isisu esiqinile" sibahlonipha. Ukubukwa kuphela uma "ukuqina" kungakuvumeli ukuba ungene ezinqeni zakho noma ukushisa ilanga ngasolwandle ngaphandle kokubukwa kokungabaza kwabesifazane bobulili obuhlukile. Ukuziqhenya okukhanyayo kuphela kumnandi, kepha ngokuhamba kwesikhathi kukhula kube yinkinga yangempela. Khona-ke imicabango yokuqala ivela, indlela yokulahlekelwa isisindo futhi isuse isisu kumuntu emva kweminyaka 30, 40, 50, futhi yikuphi ukuzivocavoca ukukhetha ukulahlekelwa isisindo ngokushesha. Okokuqala, udinga ukuqeda imbangela yenkinga. Ngokuvamile kaningi:

• ukondla ngokweqile
• ukucindezeleka ngokomzwelo
• ukuhluleka kwe-hormonal
• indlela yokuphila yangasese

Khona-ke kudingekile ukuzama ukuhlanza isisu nesango, usebenzisa izindlela ezihlukahlukene eziphephile zamadoda emva kweminyaka engu-30, 40 no-50. Yilokho:

1. Qinisekisa ukudla
2. Buyekeza ukudla (ngaphandle kwefulawa, okumnandi, okuthosiwe, amafutha, okubabayo)
3. Utshwala eshalofini elingemuva
4. Setha umgomo wenyanga
5. Qhubekela ezingeni zokuqala zomsebenzi womzimba
6. Shintsha ubukhulu be-muscle mass

Izindlela ezinhle kakhulu zokuqeda isisu nezinhlangothi ngesikhathi esifushane

Ukuzivocavoca okuphumelelayo kakhulu kwamadoda, ukusiza ngesikhathi esifushane ukuhlanza isisu kanye namacala angakuqoqwa ngendlela encane eyinkimbinkimbi futhi iphindwe izikhathi ezingu-2-3 ngesonto, kancane kancane ukwandisa umthwalo.

• Ukugijima endaweni lapho ulele phansi;
• Ukugcinwa kwe-Lateral;
• Ukuphikisana nomshini;
• Ukuphakamisa i-trunk, elele ngemuva;
• Ukuphakamisa imilenze yakho ngenkathi ulele emhlane wakho;
• Ukuphakamisa imilenze ngokucacile kwi-crossbeam noma imigoqo;
• Cindezela ama-dumbbells;

Lapho uneminyaka engama-30 ubudala, iminyaka engu-40 noma engu-50, qalisa isimo esiyinkimbinkimbi kangcono kusuka kwindlela eyodwa futhi ungaphenduli izikhathi ezingu-15-20 ngesikhathi. Ngemuva kokuba isisindo esiswini esiswini sithola amandla, inani lokuphindaphinda kanye nezindlela zingakhuphuka. Indlela yokuhlanza isisu kanye nezinhlangothi ekhaya ngesikhathi esifushane kuyinkinga ebuhlungu hhayi kuphela kwabesifazane emva kokubeletha noma kwesigaba sokulahla, kodwa nakwabesilisa abanobudlova abaphila ngendlela yokuphila. Ngenhlanhla, ngosizo lokudla okunempilo, imikhuba emihle nokuzivocavoca okuphumelelayo, ungasheshe ulahlekelwe isisindo bese ususa amafutha esiswini sakho ngesonto nje.