Umgomo wamanje uwukuthi: okokuqala - okuncane kakhulu, namathanga amancane kanye nesisu, isisu esiqinile, izintambo eziqinile, amabele amahle nemilenze ende. Ukuletha okuhle okufunwa yilokho umama-osinike wona kuyosiza indlela edidiyelwe yokudla okunempilo, ukuvivinya umzimba nokunakekela umzimba wakhe. Ungadabuki, futhi ugubude kula mazwi. Ukuphuthuma ukuhlala phansi ekudleni kanye nokuphunyuka ekubalekelweni ku-gym nakho akufanelekile.
Ukuzivocavoca umzimba.
Kuyafaneleka ukuqala nge-encane - zichithe ngesikhathi semini imizuzu engamashumi amathathu kuya kwengu-40 yokuzivocavoca okulula. Yikuphi okuzohloswe ekuthuthukiseni ukujikeleza kwegazi. Phela, igazi lithwala i-oksijeni nezakhi zomzimba wonke umzimba, futhi uma kungenalo, izicubu zomzimba ziqala ukugula.
Ungakhumbula uhlelo lokufunda ngokomzimba esikoleni noma uthenge i-dis nge-movie ye-aerobics nokutadisha ekhaya, noma ungaya ekliniki yokuzivocavoca eliseduzane nalapho ufunda khona. Ku-club yezempilo, khetha i-aerobics, yenza isinyathelo sokuthi u-aerobics noma yimuphi umdanso. Izikhathi ezimbili noma kathathu ngesonto, qaphela imizimba yamandla ukuze ugcine imisipha ngezwi. Ukuze wenze lokhu, simulators afanelekayo, kuhlanganise ezincane ezifana izimbongolo. Ekuqeqeshweni, qaphela ngokucophelela amaqembu ama-muscle onenkinga. Kungcono ukukwenza ehholo nomfundisi onolwazi, kuzokusiza ukuthi usakaze kahle umzamo.
Qaphela ukukhethwa kwesikhathi kwesikhathi samakilasi. Ngokwemvelo, ukuthi kusihlwa akudingekile ukwenza lokhu, kusasa ekuseni, ngokushesha emva kwezinqubo zamanzi. Kungcono ukuthi ukuzivocavoca nsuku zonke kube umkhuba wakho futhi uqale ngesikhathi esifanayo. Ukuhamba, indlela esebenzayo yokuphila - lezi yizingxenye eziyinhloko zesithombe sakho esihle.
Imilenze emihle, imilenze ende izokunika imisebenzi enjengokuhamba ngezinyawo, isibonelo, ukuze ufike emsebenzini, uhambehamba epaki. Ungase futhi wenze i-skating hhayi ebusika kuphela, kodwa futhi ehlobo ngezikhwama ze-roller. Amahlombe amahle, emuva, esifubeni nasezintweni azokunika ukubhukuda, futhi kuhle ukuvele uvele emanzini.
Amandla.
Ukulahla akuveli kukho konke okulandelanayo, kodwa kusukela ekusetshenzisweni okuqhubekayo kwemikhiqizo "eyingozi". Imithi enamafutha futhi ethosiwe - imikhiqizo yefulawa, i-flavored eyiphunga, amakhekhe amaningi kanye neziphuzo ezimnandi, eziphathekayo. Ukudla kufanele kube okulula futhi kwanelisayo. Not greasy, kodwa okunomsoco. Iqukethe inani lamaprotheni, amavithamini nama-carbohydrate umzimba wakho odinga. Kulezi ziphuzo kumele okungenani ulinganise ukusebenzisa ikhofi, ikakhulu ikhofi noshukela. Kungcono ukushintshela itiye eluhlaza nelomnyama. Ngendlela, itiye eluhlaza linomthelela okhudlwana futhi owonakele kakhulu emzimbeni kunekhofi.
Kunezingxenye ezincane kangcono izikhathi eziningana ngosuku. Ngakho ukudla kungcono kakhulu, futhi uhlelo lwakho lokugaya kulula ukubhekana nalo. Ungakhohlwa ngesobho esishisayo ngesikhathi sokudla kwasemini. Inomphumela omuhle kakhulu esiswini sakho.
Ukushisa.
Ungakhohlwa ngalokhu ukwelashwa ngempela okumangalisayo. Masikunike imisipha enamandla futhi enhle, kodwa izandla zomaster omuhle angakunikeli nje imizuzu emnandi yenkathi, kepha futhi nomzimba onempilo. Ukuzibilisa okuvamile kuzokusiza ukuba uphumule ngokungenakwenzeka "ukunyanyiswa" ngesikhathi semisipha yosuku, uzohlakaza igazi emzimbeni wonke, ngaleyo ndlela kuthuthukiswe isimo sesitho nesikhumba saso. I-Anti-cellulite massage izosiza ukuqeda ama-deposit amafutha ezindaweni eziyinkinga kanye ne "peel orange", futhi kwakubhekwa njengenhle ngekhulu leshumi nesithupha, kodwa hhayi namuhla. Ukuze uzuze umphumela omkhulu nakakhulu, wengezela izifundo nge-massage therapist ngamabhati okugeza nezigxobo zasolwandle, futhi uvakashele i-cruna sauna.
Isigqoko.
Vumela leli phuzu likukumangaze. Ngempela, izingubo zingakwazi, ukufihla, nokugcizelela isibalo. Ukupha umusa wakhe obuningi, kusiza "ukuzigcina" futhi uyisondeza esimweni esifanele. Ngosizo lwezingubo ungabonisa ukuthi unweba imilenze yakho, gxila emgodini, ugcizelele okhalweni, noma ufihle isidumbu esingadingeki esiswini sakho. Kunezinketho eziningi. Ngomphumela ofanayo, ungabonisana nomcwaningi we-stylist noma usebenzise nje iseluleko sabo kumamagazini agxilile.
Iphupho.
Bheka ukuthi ulala kanjani. Enombolweni nasezingeni eliphezulu lokulala. Ukulala kungenye yezinqubo ezibaluleke kakhulu emsebenzini wethu wokuphila - kuthatha ingxenye eyodwa kwezintathu zokuphila kwethu. Ososayensi sekuyisikhathi eside bazi ukuthi udinga ukulala okuningi. Ngesikhathi sokulala, umzimba uveza i-hormone cortisol, inesibopho sokuzwa ulambile. Kuyaziwa ukuthi abantu abangenalo ukulala ngokwanele bavame ukuhlushwa yindlala. Ngisho noma sebevele badle okuhle futhi okuhlwabusayo, bafuna ukudla, ngisho noma kungenjalo ngaphambi kokudla.
Ukulala kufanele kube embhedeni okhuni. Akunzima, kepha akulula. Kungcono ukuchitha kancane bese uthengisa i-mattress yomzimba. Umcamelo akufanele ube mkhulu kakhulu, futhi kungcono ukuqeda ngokuphelele umcamelo bese uwushintsha nge-roller ngaphansi kwentamo.
Ukulala kufanele kuletha injabulo nenduduzo, ngakho ngaphambi kokulala ugeze noma ulale ebhodini elifudumele ukuze uphumule ngokuphelele. Ikamelo kumele libe mnandi. Ngaphandle kwemibala ebukhali ngaphakathi nangomsindo.
Ukunakekelwa komzimba.
Lokhu futhi yingxenye ebaluleke kakhulu ohlelweni lwakho "indlela yokuthola isibalo esiphelele". Lapho ugeza ngaphansi kwewashi noma ekugezeni okufudumele, ungakhohlwa mayelana nokuhlunga umzimba. Izinhlayiya zazo ezivuthayo, ngokuvamile amatshe ase-apricot, asuse ngokucophelela izikali zesikhumba esifile. Ukwenza ngcono ukujikeleza kwegazi, bayonika isikhumba ukubukeka okuncane futhi okunomusa. Izithako zokudla okunomsoco ejelini lokugeza lizosiza impilo yesikhumba, inomsoco futhi igcwalise ngokuswakama. Kungakanani amaconsi amafutha anamakha noma usawoti ozowashaza uzosiza ekunciphiseni ukucindezeleka emva komsebenzi wosuku, uzosula amaphaphu kanye ne-nasopharynx, ukwandise ithoni nokuzivikela komzimba. Yebo, bese usiza nje ukulala.