Indlela yokunciphisa ngokushesha umthamo wezinqulu

Izindwangu ezingeziwe, njengomthetho, zinika abesifazane izinkinga eziningi, ngoba ngandlela-thile abameleli bobulili obunamandla banikela okuthandayo kubantu besifazane abanokulinganisela komzimba. Kungenxa yalesi sizathu ukuthi manje sizoxoxa ngendlela yokususa ngokushesha amasentimitha engeziwe ezinqulwini ngaphandle kokulimala okungadingekile empilweni yomuntu.

Ukudla okunempilo kuzonciphisa umthamo wezinqulu

Uma ungasazi ukuthi kunciphisa ngokushesha kangakanani ivolumu, kufanele udlale ngokudla kokudla kwakho. Futhi lokhu akusho ukuthi kufanele uhambe ngokudla okuqinile. Ukuze ususe ngokushesha amasentimitha angaphezu kwezingqimba ezinkalweni, kwanele nje ukufaka ekudleni kwakho okunempilo nokuphilile, okunezinto eziwusizo nezomsoco: inyama enomzimba, izinhlanzi ezinamafutha aphansi, izithelo, imifino, ama-porridges ahlukahlukene nemikhiqizo yobisi enephesenti elincane lamafutha. Futhi ukukhipha ekudleni kungukudla okusemathinini, amazambane, i-pasta, iziphuzo ze-carbonated, i-bakery kanye nemikhiqizo ye-confectionery nokuphuza utshwala. Uma uthanda isinkwa esikhulu, kufanele ubeke esikhundleni sawo ngezinkwa zezinhlobo zofulawa ophelele. Kubalulekile ukuqapha inani lama-carbohydrates ekudleni, okumele kube okuncane. Futhi ukusekela umzimba, kunconywa ukuba udle ngamanani angekho ngaphezulu, kodwa njalo ngamahora angu-2-3. Ngendlela, kubalulekile ukuphuza ama-1.5 amalitha amanzi ngosuku.

Imidlalo izosiza ukunciphisa izinqamu

Ungathandi ubukhulu bezinkalo? Khulisa umthwalo we-aerobic kuze kube ihora elilodwa izikhathi ezingu-5 ngesonto. Qala ukusebenza kanzima ekugijimeni, eqaqa intambo, ukuhamba noma ukuhamba ngebhayisikili. Indlela enhle yokunciphisa ivolumu ngesikhathi esifushane imodi yokuqeqeshwa kwesikhashana. Isibonelo, ungase uhambe ngezinyanga ezintathu uhamba ngezinyanga ezintathu zokugijima ngokushesha. Ukuze kube nomthelela wokunciphisa isisindo sezinqamu kwacaca kakhudlwana, imizuzu engama-30 yokuzivocavoca okunjalo izothola.

Futhi usize ukunciphisa izisindo ezikhethekile zokuzivocavoca okuhloswe ngazo ekusebenzeni imisipha yamathanga neminyango.

Simi ngokuqondile, sibeka izinyawo zethu ububanzi bamahlombe. Senza unyawo olungakwesokudla isinyathelo esikhulu phambili bese uphonsa ukuze ibhande lakho lesokunxele lithinte ngokuqondile emhlabathini. Qinisekisa ukuthi umlenze nomlenze ongezantsi wonyawo onyawo uhlezi ngakwesokudla. Emva kwalokho, ngomzamo, buyela esimweni sokuqala bese uphinda okufanayo, kodwa ngomlenze wesokunxele. Lokhu kuhlaselwa okunye kuthinta wonke amaqembu amakhulu ama-muscle asezinyaweni zawo.

Kakhulu ngangokunokwenzeka ufake izinyawo zakho, ngenkathi ingemuva, futhi amadolo nezinyawo zihlukaniswa ngama-45 degrees, izandla kufanele zibe sezinqulwini. Qala ukwenza ama squats angaphansi kakhulu.

Beka emhlane wakho, uguqe amadolo akho futhi welule isandla sakho eceleni kwesiqu. Hamba izandla zakho nezinyawo phansi, futhi phakathi kwamadolo akho indawo ithawula elihlungwe. Ukuhlunga ngaphakathi kwethanga, cindezela amadolo.

Lezi zivivinyo kumele zifakwe ohlelweni lokuqeqesha jikelele, ziphinda izikhathi ezingu-10 ngezindlela ezingu-2-3.

Ukubhuka nokusiza

Ukwenza imidlalo ngokubambisana ne-massage yokwelapha kanye nama-anti-cellulite creams ngokuqinisekile kuzosusa ivolumu eyengeziwe kusuka ezinqulwini zakho. Ngendlela, kuyindlela yokwelapha ekhethekile esiza ekuthuthukiseni ukujikeleza kwegazi emathangeni, ukulawula ukuphuma nokukhuphuka kwegazi elimnyama futhi ube yinto evuselela kakhulu ekusebenzeni komzimba emzimbeni.

I-massage enjalo ngokwayo ihlanganisa ukunyakaza kokugcoba nokugxilisa izindawo ezinenkinga yesikhumba samathanga namadolo. Yenza le massage, kutuswa hhayi imizuzu engaphezu kuka-10.

Ngaphezu kwazo zonke izindlela ezibalulwe ngenhla okuhloswe ngaso ukunciphisa ngokushesha ubukhulu bezinqunu, akusilo ukukhuluma amazwi ambalwa mayelana nokusebenza okuphumelelayo kwezinhlobo ezihlukahlukene zokugqoka. Kubaluleke kakhulu kule nqubo ukukhetha ikhambi eliyisisekelo elihle, elikulesi simo lingabumba ubumpofu, izilwane zasolwandle, ezihlukahlukene zamafutha abalulekile. Khona-ke nje kudingeka usebenzise ingxube elungiselelwe ngaphambilini endaweni yenkinga bese ugoqa izithanga zakho ngefilimu yokudla, bese uzimboza ngengubo efudumele bese uhlala imizuzu engu-40. Uma lesi sikhathi siphela, kunconywa ukususa ifilimu bese ugeza ingxube ngamanzi afudumele. Indawo yokuphela yale nqubo ukuthululwa kwezinyawo ngamanzi abandayo.