Indwangu enhle neyinkimbinkimbi ukuziqhenya kwabesifazane bonke kunanoma isiphi ubudala. Le nxenye elandelayo ibhekwa njengelungile: isisindo sinamaphesenti angama-70 wezinga lesenzeni. Leli nani lihlobisa noma yiliphi inani. Isiqhwa esihle siwuphawu lwempilo enhle, umzimba , indlela efanele yokuphila nokusebenza ngokwakho. Ukuze lesi sikhumba sibe mncane kuyadingeka ukuba uhlale wenza umzimba othile.
Ukufudumala imisipha ngaphambi kokuqeqesha, yenza ukuqeqeshwa okuncane, endaweni ethile imizuzu engu-15. Izindlela ezinhle kakhulu zalokhu kubhekwa - ukuhamba endaweni, ehamba phambili, kanye nama-mahi ahlukene.
Ukuzivocavoca kokuqala - emithambekeni
Ukuzivocavoca okulula ukuthi wonke umuntu angabhekana nakho. Yenziwa ukuma. Beka izinyawo zakho ebubanzi bamahlombe akho, bese ufaka izingalo zakho okhalweni lwakho. Ingabe izintambo zishiya futhi zilungile, ngenkathi ubeka ingalo phezu kwekhanda lakho futhi welula. Yenza izikhathi ezingu-15 ohlangothini ngalunye.
Umsebenzi wesibili - ukuphikisa umzimba
Ukulala phansi, faka izandla zakho ngemuva kwekhanda lakho, futhi usakaze izingalo zakho ezinhlangothini. Imigqa kufanele iphakanyiswe ama-degrees angu-20 ukusuka phansi. Udinga ukufinyelela emadolweni nge-elbow ehlukile. Yenza izikhathi ezingu-10 ngezinyawo ngalunye.
Ukuzivocavoca kwesithathu kungumphongolo
Uhlezi phansi phansi umlenze owodwa udonsela eceleni, kanti omunye ugoqa emadolweni. Sula kuqala ngakwesokunene, bese unyawo lwesokunxele. Yenza okuphindwe izikhathi ezingu-10.
Umsebenzi wesine - uphenduka
Hlala phansi, imilenze iya phambili futhi igobe kancane. Nika ikhanda, vala ekukhiyeni, futhi usakaze eceleni izihlanganiso. Umsebenzi wakho ukuguqula umzimba oshiywe ngakwesokudla. Yenza ukuphindaphinda okungama-20.
Umsebenzi wesihlanu - imilenze nemilenze
Ukulala ngakwesokudla sakho, phonsa ingalo yakho yangakwesokudla phambili bese ubeka isandla sakho sobunxele ngemuva kwekhanda lakho. Uma uphuma, phakamisa imilenze yakho phezulu, endaweni ethile ngama-degrees angu-20 nangesigqoko, finyelela imilenze yakho. Uphindaphinda izikhathi ezingu-15 kuzo zombili izinkomba.
Umsebenzi wesithupha - ukuphikisana
Ukulala phansi, imilenze iya phambili futhi iphakanyiswe ukuze i-angle kuya phansi ingaba ngu-45 degrees. Gxila ezandleni ezidinga ukufakwa ngemuva kwakho, ukugoba kancane. On ugqozi, bhonqa ngamadolo bese uwagxilisa kancane ngakwesokudla. Yenza ukuphindaphinda oku-10 kusiqondiso ngasinye.
Ukuzivocavoca kwesikhombisa - ukwelula
Uhlezi phansi, hamba imilenze yakho phambi kwakho, njenge-"lotus" pose. Amandla kufanele axhumeke ekukhiyeni futhi adutshwe. Umsebenzi wakho, hhayi ukuphuma phansi ngangokunokwenzeka ukuze ufinyelele phezulu, bese uguqa ngakwesokudla. Yenza amasethi amathathu kunhlangothi ngayinye.
Ungasheshi, wenze konke ngokuzithoba, ubuke ukuma kwakho nokuphefumula okufanele. Lokhu kuyinkimbinkimbi kufanele kwenziwe njalo, mhlawumbe nsuku zonke. Ngenyanga unganciphisa ubukhulu bokuqeqesha futhi usebenzise njalo ngosuku. Ukuqeqesha kwakungeyona into engathandeki ukuyenza ngomculo wakho oyintandokazi.
Iminye imithetho ebalulekile
Abesifazane abaningi banciphisa isikhumba basebenzisa i-hula-hoop, okudingeka uyenze njalo. Ngaphezu kwalokho, ngaphezu kokuzikhandla ngokomzimba, kuyadingeka ukuba udle kahle. Ekudleni kwansuku zonke kufanele kube khona amaprotheni okwamanje, atholakala ebisi, inyamazane kanye nenyama. Yidla imifino nezithelo ezintsha.
Ngomunwe omncane, kuyasiza ukuphuza ijusi legomegranate, eliqukethe ama-acids ewusizo okusiza ukunciphisa amasentimitha okhalweni. Ukunciphisa ingozi yamafutha esikhweni, udle ukudla okuqukethe amafutha kanye ne-fibre, i-avocados, ushokolethi, ama-apula nama-oats.
Ungakhohlwa ukuphuza amanzi angabonakali, okwenza ijubane le-metabolism.
Khumbula ukubekezela kuphela futhi usebenze ngokwakho kuzosiza ukufezekisa umphumela oyifunayo futhi uthole i-waistline enhle.