Ukuqeqeshwa kwezemidlalo
Ukuze ufeze umphumela oyifunayo, udinga ukuzinamathisela ekuzivocavoca umzimba okuhleliwe. Kungaba ukufaneleka, ukuqeqeshwa kuma-simulators, imidlalo yemidlalo noma ukubhukuda. Into esemqoka yukuthi ekusebenzeni ukuqeqesha imisipha yangemuva nezandla zihileleka ngokugcwele.
Ukuzivocavoca ekhaya
Kulabo abangakwazi ukuphoqa ngokwabo ngokuzikhandla nangokwenza njalo ukuzivocavoca umzimba ekhaya, isethi yokuzivocavoca kwemisipha ehlukahlukene yangemuva ithuthukiswe. Ngaphambi kokuqala kokuzivocavoca, ukuqhuba ukufudumala okulula, indlela ngayinye kufanele yenziwe kancane kancane, ngaphandle kokunyakaza okungazelelwe, nge-interval of 30 seconds.
Ukuzivocavoca "isikebhe". Ukulala esibelethweni sakho, faka izandla zakho bese ucindezela ebunzini lakho, ngenkathi uphafaza ngesikhathi esifanayo uphakamise amahlombe nemilenze yakho, qiniseka ukuthi ulungisa isimo semizuzwana embalwa. Phinda usebenzise izikhathi ezingu-12-15.
Esikhundleni esifanayo, welula izingalo zakho phambili, ngenkathi ngesikhathi esifanayo uphakamisa isandla nangomlenze ohlukile. Ukuzivocavoca uphinda izikhathi 12-15. Ukwandisa umthwalo, thatha ama-dumbbells ezandleni zakho.
Ukuzivocavoca "kitty." Hlala kuwo wonke ama-four, faka izandla zakho namadolo ngakwesokudla ngakwesokudla, wenze u-arching we-back up and down. Phinda usebenzise izikhathi ezingu-12-15.
Esikhundleni esifanayo, ngesikhathi esifanayo uqondise ingalo nomlenze ohlukile, uguqe emuva. Phinda usebenzise izikhathi ezingu-12-15.
Ukulala emhlane wakho, ukugoba imilenze yakho, izingalo ezihambisana nomzimba wakho, ukuphakamisa isikhumba sakho, ukuguqula emuva futhi ugcizelele emahlombe akho. Vala isikhala semizuzwana embalwa. Phinda usebenzise izikhathi ezingu-12-15.
Uhlezi phansi, uncike ezintweni eziqondile ngemuva komhlane wakho, imilenze iqonde, uphumule ipulazi phansi, uphindise ikhanda lakho. Vala isikhala semizuzwana embalwa. Phinda usebenzise izikhathi ezingu-12-15.
Ukushisa
Ukuze uhlasele ngokuphumelelayo futhi masinyane amafutha emhlane ngemuva kokuzivocavoca ngenhla, udinga ukusikhipha. Okuphumelela kakhulu endaweni yenkinga yangemuva kuyisisindo sobuchwepheshe bezokwelapha. Ukuhamba okugcwele kwalesi sihlamba kuzonciphisa ivolumu yefolda engaphezu kuka-3 cm.
Ukuzibulala nge-massager yokubhuqa umzimba nakho kunikeza umphumela omuhle. Ithuthukisa ukujikelezwa kwegazi kwezikebhe zesikhumba, ikhuthaza umsebenzi osebenzayo wezigonda, isikhumba siyaqina futhi sinwebeka.
Ukugubha phezu kanzima kuyoba yinto enhle kakhulu ekusizeni. Ukwenza u-10-20 uphendukela kuwe, uzosheshisa inqubo ende yokukhipha amafutha omgogodla.
Ukudla okuqinile
Amapulangwe amahle emhlane wesifazane aqoqa izinyanga, ngisho neminyaka, ngakho-ke uzilungiselele ekudleni okude. Zinike isikhathi sezinyanga ezimbili noma ezintathu futhi kancane kancane, ngaphandle kokugcwala ngokweqile, iya emgomweni wakho.
Ukufakwa kwamafutha ngemuva, kanye nasesiswini, ngokuyinhloko kuthinteka ukusetshenziswa ngokweqile kwama-carbohydrate. Ngakho-ke, kufanele kukhishwe kufulawa wokudla, okumnandi, kanye nesinkwa esimhlophe. Nciphisa ukudla kokudla okusawoti namafutha, kufaka izithelo nemifino ekudleni, uphuze ngamalitha amabili amanzi ngosuku.
Funda ukubala amakholori bese uzama ukushisa ama-khalori amaningi kunalokho owawusetshenzisiwe, ngaphandle kwalokho ngeke ubone umphumela maduzane. Ngakho-ke, uma uqala ukuzibandakanya ngokweqile ezemidlalo, ngokushesha udla ngokudla.
Khumbula, kuphela nge-application ehlanganisiwe yazo zonke izincomo umhlane wakho ongaqeda la mafutha amafutha ahlanzekile. Futhi ugcine ukudla okunempilo futhi uhola impilo esebenzayo, uzobe ukhohlwa phakade.