Ukuze uhambe, udinga ukuqondisa amahlombe akho, ungaguquki, ikhanda lakho liphakanyisiwe, izandla zakho kufanele zihambisane ngokomzimba. Izicathulo zokuhamba kufanele zikhululeke ngangokunokwenzeka esithende esincane, kufanele zenziwe, uma kunokwenzeka ezivela emvelweni, ukuze izitho zinikezwe umoya omusha.
Ukugijima cishe akufani nokuhamba kwezemidlalo. Kodwa uma kuqhathaniswa nokuhamba kwezemidlalo, lapho kugijima, umthwalo emajoyini uhamba izikhathi ezintathu noma izikhathi ezine. Uma kungenjalo kahle ngamajoyina, udinga ukuqala ngokuhamba kwezemidlalo bese kuthi kuye ngokuthi izinga lokuqina, inhlalakahle, udinga ukuthuthukisa kancane kancane impumelelo yakho yezemidlalo. Mhlawumbe awunaso isizathu esicacile sokuzinikela umthwalo onjalo, kodwa ngosizo lokugijima ungazuza okuningi.
Ukugijima nokuhamba okulula kuyindlela engcono kakhulu yokuzivocavoca enikeza oksijini esikhumbeni. Ungagijima kunoma yikuphi ubudala, ungaqala ngisho no-70.
Ukugijima kuqeqesha imisipha yenhliziyo. Inhliziyo iyashesha futhi ihamba kancane, ayishayi kanzima, iqala ukusebenza ngendlela yezomnotho.
Ngenxa yokugijima, kuhlinzekwa kahle umzimba, ukuthuthwa kwe-oxygen nokujikeleza kwegazi kuthuthukiswa. Ngenxa yalokho, ngokuqinisekile uyoba mncane. Ukugijima kuqinisa isimiso somzimba.
Ukugijima kungcono kunoma yikuphi lapho kuzungezwe ama-green and emoyeni omusha. Akubalulekile nakanjani ukuba ugqoke i-suit ebiza kakhulu ukuze ibonakale iyamangalisa. Ungabeka ikhanda eliwusizo futhi eliqhakazile ikhanda lakho. Kulesi simo kuwe izinyawo eziyinhloko. Ukugijima ngokuyisimangaliso kususa ukucindezeleka, kuvusa imizwa futhi uma unesifo sokucindezeleka, khona-ke kukubuyisela empilweni egcwalisayo. Ngokushaya irekhodi lakho elilandelayo, ukuzethemba kwakho kuzoba ngaphezulu, uzozihlonipha ngokwengeziwe, futhi uzozizwa uqiniseka ngokwengeziwe futhi unamandla.
Izenzo eziyinkimbinkimbi zesithombe esihle
Umoya wesifazane kakhulu kuxhomeke kulokho akubona esibukweni ekuseni. Wonke umuntu unesizathu sokunganeliseki. Omunye ufuna ukuzuza amafomu wesifazane, othile ophupha ukulahlekelwa isisindo. Abesifazane baqala ukuhlala ekudleni okuqinile, kodwa abakutholi umphumela oyifunayo. Futhi iphuzu lonke ukuthi akubalulekile ukuthola isisindo esihle. Kubaluleke kakhulu ukuqinisa imisipha bese ubheka nanoma iyiphi into enomusa, eqinisiwe futhi ekhanyayo.
Ukuthola isibalo esihle, kulokhu ungakwazi ukuzivocavoca, ongakwenza nganoma yisiphi isikhathi, noma kuphi, ngaphandle kokuheha. Uma uphikelela futhi uphinda imizimba emizuzu engu-6 noma engu-7, ngaleyo ndlela uzothola umsebenzi omningi.
Ukudla nokuzivocavoca ngenani elihle
Ukuzama ukulungisa isibalo esinyene noma esinamandla, udinga ukuqeda umzimba wemiphumela eyingozi (imithi ehlukahlukene, i-caffeine, utshwala, i-nicotine), okwenza kube nzima ukususa ubuthi emzimbeni, ukuphazamisa ukujikeleza kwegazi okuvamile, ngaleyo ndlela kuncishise izinga le-metabolism.
Ukuqapha ukudla, njengoba izakhi ezidliwayo zifakwa kuma-fat cells bese zikhulisa. Ungalokothi unganaki ukudla kwasekuseni okuhle. Qala usuku nosuku lwe-protein, luvusa umzimba we-fat metabolism. Isibonelo, uma udla amaprotheni weqanda elilodwa lokudla kwasekuseni, isibalo sakho ngeke silimaze umlenze wenkukhu we-fat for dinner.
Akwenza umqondo ukukhipha ekudleni kokudla okuthandayo. Kudingeka sizilungiselele ngokufanele. Isibonelo, emlenzeni wenkukhu onesikhumba kunezigremu ezingu-14 zamafutha, uma ususa isikhumba, khona-ke kuzoba nama-5.4 amagremu, engxenyeni yamazambane abilisiwe ngamafutha uyoba ngamagremu angu-53 amafutha, futhi ngaphandle kwamafutha kuyoba khona igramu eyodwa njalonjalo.
Ekudleni kufanele kufake ukudla okuwusizo, njengokudla ngesinkwa, amakhambi amasha, ama-fat cottage shizi, ama-soy imikhiqizo, i-broccoli. Ngakho-ke, kungenzeka ukuhlinzeka ukuvuselelwa kwenqubo yokugaya, ukuhlinzekwa kwama-microelements okudingekayo emzimbeni, ukuqina kwezicubu ezixhumeneyo.
Ungadli:
1 . uma ungazizwa ulambile,
2 . ngemuva kwamahora amane ngaphambi kokulala,
3 . ngokusheshisa. Uma une-snack, khona-ke esikhundleni se-chips kungcono ukuqoqa imifino, bese ubeka i-cola, uphuze ijusi, esikhundleni se-bar yokushokolethi, udle ibhanana.
Indlela engcono kakhulu yokuhlala kuyo yonke i-tonus ngamanzi. Kuhle ukwenza i-aphoyintimenti yamakilasi aerobics amanzi noma ukuthenga ithikithi yonyaka echibini. Ngenxa yokuphikiswa kwamanzi, ukunyakaza emanzini kunamaphesenti angu-12 okusebenza kahle emanzini kunomhlaba. Okungenani ekuseni kudingeka uthathe ishazi epholile nge-gel equkethe amafutha omuthi wetiyi noma i-verbena. Ngenkambiso, kufanele ufake i-massage mitten evela ku-sisal noma i-loofah noma i-massage nge-brush eqinile. Khona-ke uzobona ukuthi isimo sesikhumba sakho sithuthukisa kanjani, nokuthi sivumelanisa kanjani.
Ukuntuleka kokusebenza ngokomzimba kuncike ekutheni imisipha ibe yinto evulekile. Kodwa ngosizo lokuzivocavoca umzimba, kunzima kwabaningi ukuqinisa umzimba wabo. Phela, akuzona zonke imisipha ezihilelekile kulokhu. Siphakamisa ukuhlanganisa isethi yokuzivocavoca, ngokuzivocavoca imizuzu emihlanu, bazokwengeza ukucindezeleka emisipha yomzimba.
Akukubi ukusebenzisa izinqamuleli zokulahlekelwa isisindo kanye nama-exercises noma amabhande akhethekile. Ukusheshisa inqubo yokusetshenziswa kwamandla okwenziwe ngamafutha amaningi kanye nokuhlukaniswa kwamafutha, imikhuba ewusizo iyosiza: uma kungenzeka, ungathutheli ekuthuthweni, kodwa edolobheni nasezinyaweni, ushiye i-elevator, ukuvivinya umzimba endlini (amahora angu-250 ukuhlanza ekhaya 250 kcal).
Isiyinkimbinkimbi sokuzivocavoca ukufeza isithombe esihle
Ukuzivocavoca kwesithombe esihle
Ukuzivocavoca 1. Khetha indawo ethule, ibhola elihle. Themba ngemuva kwakho. Vula kancane amadolo ethu bese uwasabalalisa. Beka izandla zakho ngemuva kwekhanda lakho. Sizolala futhi siphumule imizuzu engaba ngu-3.
Ukuzivocavoca 2. Ngaphandle kokushintsha isimo sezandla, hlala ngamandla, welula. Kulesi sikhundla sizokhipha ama-2 amaminithi.
Ukuzivocavoca 3. Sibeka egumbini, izandla zigoba ezinhlangothini, zibeke ngaphansi kwekhanda. Masiphakamise amadolo ethu, sikhulise, siqondise imilenze yethu. Ungabeki izinyawo zethu emathunjini, uzibophe emgodini. Futhi, sibaqondisa ngezinga elingama-degrees angu-45 ukusuka phansi. Senza izikhathi eziningana kuze kube yilapho sizizwa sikhathele emathangeni.
Ukuzivocavoca 4. Amanga, bhonqa amadolo. Beka umlenze wesokudla ngakwesokunxele. Faka isandla sesandla sakho sokunene esiswini sakho. Isandla sokunxele - ngaphansi kwekhanda, phakamisa kancane ikhanda lethu phezulu futhi ngakwesokudla. Sibamba isandla esifanele esiswini. Bese ushintshe isikhundla, ubeke uhlangothi lwesokunxele ngakwesokunene, ubeke isandla sokunene ngaphansi kwekhanda, bese ubeka isandla sesokunxele esiswini. Sizisiza thina, siphakamisa ikhanda lesandla sokunene ngesandla sesandla sethu sokunene, singashintshi isikhundla, manje siphakamisa ikhanda phezulu ngakwesobunxele.
Ukuzivocavoca 5. Ake sihlale emaphethelweni wekhabethe. Ihlanganiswe, ngenxa yalokhu sidonsela emadolweni aphethwe esifubeni, sizofaka izandla zabo. Dlulisa emuva emuva kwe-somersault emuva esimweni esifanayo, sizoyeka ukuvuthwa komzimba ku-nape namahlombe. Asiyikunciphisa amadolo ethu, sizobopha izandla zethu kanye nefoshi. Ake sithathe isikhundla sokuqala, sidlulisele isisindo "kwindawo yesihlanu", thinta phansi ngamasokisi. Sizophinda ukuthi singakanani esingakwenza.
Ukuzivocavoca 6. Amanga abheke phansi. Izikhali zigoqa ezinhlangothini, zibeke isandla saso. Siphumula ngamadolo nezandla zethu, siphakamise "iphuzu lesihlanu". Ake sigobe, njengoba kunzima ngangokunokwenzeka. Sizophinda izikhathi ezingu-5.
Ukuzivocavoca 7. Phinde, ulale phansi, izandla zigobe emaceleni, izintende zezandla. Vula umzimba ophansi ngakwesobunxele futhi uhambe izikhathi eziningana.
Ukuzivocavoca 8. Amanga abukeka phansi, sisakaza izandla zethu nemilenze. Sizophakamisa ngangokunokwenzeka ingxenye engaphezulu ye-trunk.
Ukuzivocavoca 9. Ngaphambi kokuba sisukume, yenza ukuvivinya umzimba kokuqala, ulale nje emhlane wakho, uphonte kalula amadolo akho, uphonsa izandla zakho ngemuva kwekhanda lakho.
Ukuvocavoca komfanekiso omuhle
Hamba ndawonye lapho uhlezi khona. Ungadabuli izithende kusukela phansi, ngokunye ukuzama ukuphakamisa amasokisi akho, ulingise ukuhamba ekukhuphukeni. Sizophinda izikhathi ezingu-60.
2. Futhi, ukwenza umsebenzi ofanayo, kodwa ungasuki emilenzeni kusukela phansi, ngokungafani nomzamo uphakamise izithende zakhe. Phinda izikhathi ezingu-60.
3. Sipha umthwalo emisipha emihle. Ukuhlunga phansi, bese uphumule. Sizophinda izikhathi ezingu-30.
4. Sidonsela esiswini, sishukumise imisipha, siphefumule, futhi siphumelele ukugcina imisipha ibe yinkinga imizuzwana emithathu. Siphinda izikhathi ezingu-15.
5. Sizokunciphisa futhi sihlukanise i-scapula. Siphinda izikhathi ezingu-30.
6. Cindezela bese ungahlengi izandla. Phinda izikhathi ezingu-60.
Manje sesiyazi ukuthi yini okudingayo okufanele uyenze ukuze uthole isithombe esihle. Ngenxa yokuzivocavoca okunjalo, ungathenga isithombe esihle, kodwa akumelwe ukhohlwe ukudla kahle.