Umpristi uyaphakanyiswa, imilenze iyincinyane, futhi umzimba uyenze, kodwa izindlebe ezisezinkalweni azisoze zaphela? Khona-ke isakhiwo sethu siyinkimbinkimbi kuwe! Silungiselele ukuqeqeshwa okushisayo kwezinyosi namathambo "IZIKHONO ezingu-10 eziphumelela kakhulu" futhi kuqinisekisa ukulahleka kwesisindo sika-100%. Okwamanje, into encane ...
Kungani izindlebe zivela ezinkalweni?
Izinzwa ezinqulwini, isithombe
Nansi isithombe esinjalo esingathandeki futhi ubizwa ngokuthi izindlebe ezinqulwini, noma kunamaqembu amaningi amafutha angaphandle emaceleni angaphandle nangaphakathi ngaphakathi kwamathanga ngenxa yezintathu. Ngokujwayelekile leli phutha kule sibalo lihambisana ne-cellulite. Uma uzibonele esithombeni, ungakhathazeki - sizokutshela indlela yokususa izindlebe ezinqulwini zakho ekhaya! Futhi manje sifunda izizathu zokubonakala kwamafutha kulezi zindawo:
- Ukukhuluphala ngokweqile, ukukhuluphala kwezinga lesibili;
- Ukungalingani kwe-hormonal;
- Ukuhlukunyezwa kwegazi lomzimba kanye nokugeleza kwe-lymph ezinyweni ezingezansi;
- Ukudla okungeyona okungcono - ukukhululeka kwamanoni, okuphucuzayo, okuthakazelisayo, okubhema nokuqhaqhazelayo;
- Isimo se-postpartum;
- Uhlobo lwesibalo - ipeyari;
- Indlela yokuphila yangasese.
Ukudla okungalungile nokuntuleka komzimba kubonakala kunesifo esisha kakhulu - isikhumba, uma izingalo nemilenze incane, ubukhulu bezingubo ziyi-40-42, futhi emathangeni nasesisu kusongela amafutha. Kanti, umzimba emva kokubeletha ungenakwenzeka kakhulu ekuqeqesheni, ngakho ukuphelela emva kokukhulelwa ukubonakaliswa kweqiniso kobuvila. Lapha siphinde sibandakanye indlela engasebenzi yokuphila, ngenxa yokuthi yimaphi amafolda angaphezu kwamapulangwe akhiwa hhayi kuphela emivimbo emishayo, kodwa futhi nasemzimbeni wonke. Into kuphela okumele kusebenze kanzima amantombazane anezibalo eziphakathi kwamanye amazwe.
Indlela yokunciphisa izindlebe ezinqulwini: ukudla
Ukwenza imidlalo kuzokusiza ukuba ulahlekelwe isisindo emilenzeni bese uqinisa imisipha, kodwa ngaphandle kokuntuleka kwama-calories nokudla okunempilo, ungalokothi uhlehlise ukukhuluma ngezindlebe ezinqulwini ngokushesha. Ukushisa amafutha ngokushesha emva kokuqeqesha kokuqala, siphikelela ekunameni emithethweni elandelayo:
- Khohlwa ushukela, ukubhaka kanye ne-patties ethosiwe;
- Ukuphonsela ku-ketchup esiqandisini, imayonnaise, izitolo zesitolo;
- Ungadli ukudla;
- Pheka ukudla komunye umbhangqwana, isobho, ubhaka, wenze i-grill;
- Yidla iningi lemifino kanye nenhlanzi / inyama enamanzi;
- Ukuze uthole ukudla kwasekuseni, ama-oat flakes okupheka ubisi (Qaphela: "Amafulethi angeziwe" angenayo i-fibre, ayilutho kakhulu);
- Thanda i-cottage shizi kanye ne-kefir / yazhanka ye-dinner;
- Phuza ama-2 amalitha amanzi ngosuku (itiye eluhlaza, ama-herbal unsweetened, amanzi alula). I-Soda ayikwazi;
- Amakhekhe okupheka, amasobho - ayeke ukufaka ama-sandwiches ne-sausage, uma ungafuni ukuphenduka imvubu;
- Zithande wena nomzimba wakho bese izindlebe ezisezinkalweni zizoshiya ngesiNgisi!
Mhlawumbe manje ucabanga ukuthi "Mama, akunakwenzeka." Akusizi, hhayi kimi. " Khona-ke qhubeka uthola amanoni, futhi ndawonye namantombazane enamandla afuna ukuqeqesha amafutha ashisa. Ukufudumala kahle futhi uthathe amanzi - kuzoshisa!
Ukuzivocavoca kusuka ezindlebeni ezinqulwini, ividiyo
Inkimbinkimbi yenzelwe izindlela ezimbili. Yenza izikhathi ezintathu ngesonto
Ukuzivocavoca inombolo 1. Iphakamisa esihlalweni - izikhathi ezingu-30
Sithatha isihlalo esizinzile esingahambi phansi futhi asiphuli esisisindo sakho. Sibeka phambi kwethu futhi siqale ukuhamba kuwo, ukuvuka. Umlenze owodwa uba esihlalweni, omunye uphenduka futhi ulenga emoyeni. Iminye imilenze ukuze inani eliphelele lemikhiqizo liphindwe izikhathi ezingu-30.
Uma ungenaso isiqalo, thatha i-dumbbell noma ibhodlela leshlabathi ukuze ulinganise.
Ukuzivocavoca # 2 Izikwele ezijulile ezinesisindo izikhathi ezingu-20-25
Faka izinyawo zakho ngokubanzi, uhlukanise amasokisi. Ezingxenyeni ezithwetshiwe sinobungqingili. Siya phansi kuze kube sezingeni elifanayo nephansi futhi livuke.
Into esemqoka - hlala ubukele. Phatha imbongolo emuva ukuze amadolo ahambe phezu kwamasokisi ngesikhathi se-squat. Umzimba uhambela kancane kancane ngokusuka kancane okhalweni olusenyakatho ngenxa yokwehlukana okukhulu kwemisipha yethanga nabapristi.
Ukuzivocavoca # 3 Izinyawo zamagundane phansi - izikhathi ezingu-25 emlenzeni ngamunye
I-vo-o-kusukela ekuzivocavoca umzimba okuzovuthisa izintambo zakho futhi usize ukuqeda izindlebe zangaphakathi ezinqulwini! Sithola kuwo wonke ama-four futhi sibuyisela umlenze owodwa. Senza ukuguquka kwe-oblique ngaphakathi nangaphandle, ukuphakamisa umlenze phezulu phezulu. Akukho lutho oluyinkimbinkimbi, kodwa olwesabekayo lulayisha imisipha yethanga. Bona ividiyo yekhono elifanele.
Ukwandisa ubunzima bokuzivocavoca, sigqoka izisindo zezinyawo - ngakho umthwalo uzoya emathangeni. Uma ulungisa isisindo ngaphezu kwamadolo, sizoqinisa ukupompa kwezintambo.
Ukuzivocavoca # 4 Squats eceleni - izikhathi ezingu-20
Ukuze ekugcineni ubulale izimbongolo kanye nembongolo, yenza ama squats ezinhlangothini. Akufanele kudideke nokuhlaselwa. Beka imilenze ndawonye, thatha isinyathelo ohlangothini no-squat. Sukuma, imilenze ndawonye, isinyathelo kuya kolunye uhlangothi kanye ne-squat.
Ukulungisa ngokucacile isidumbu ngaphambi kwe-squat, akudingeki ukuba udilize ohlangothini bese ugibela emuva nangaphandle. Sisebenza njenge robot.
Ukuzivocavoca # 5 Izikhali - 1-2 imizuzu
Sibulala izinyoni ezimbili ngetshe elilodwa: siphuca umshini ophansi kanye nemilenze. Silala phansi, siphakamise imilenze yethu 45 degrees bese siqala ukusika umoya. Into esemqoka imilenze eqondile. Uma ubambelela ngqo kulolu chungechunge, bese uqeqesha yonke imisipha yethanga ngakwesinye icala. Ngakho-ke akukho ukujika emadolweni.
Indlela yokususa izindlebe ezinqulwini, ukuqeqeshwa okuyinkimbinkimbi
Manje usugqoke ngokuphelele embuzweni wokuthi ungasusa kanjani izindlebe ezinqulwini. Manje sekusemandleni akho engqondo. Amantombazane, sifisa inhlanhla ekuzuzeni ubuvila!