Abesifazane abaningi abakwazi ukunamathela ekudleni, futhi ukulahlekelwa isisindo basebenzisa izinhlobo ezahlukene zomzimba. Inketho enhle kakhulu kulabo abathwala imithwalo enzima kakhulu ayinqunyelwe - ukuzivivinya ukuphefumula kwesisindo somzimba kanye nezinye izingxenye zomzimba. Njengoba wazi, ukulahlekelwa isisindo sendawo akunakwenzeka, futhi uqaphele ukuthi ulahla kuphela isisu akudingekile. Kunoma yikuphi, ukulahlekelwa isisindo kuzokwenzeka ngokusho kohlobo oluthile kuwe ngokwemvelo. Kodwa-ke, umthwalo omkhulu kulokhu unikezwa ngokuqondile ngesisu, okukuvumela ukuba ubale umphumela oyifunayo.
Indlela yokuphefumula ukuze ulahlekelwe isisindo?
Yonke imishanguzo yokuzivocavoca ilula, futhi okubaluleke kakhulu - khumbula ukuthi ungaphefumula kanjani ukulahlekelwa isisindo. Ngaphezu kwalokho, kunemithetho eminingi elula yokuthuthukisa umphumela wokuzivocavoca umzimba.
- Thatha umgomo wokwenza isakhiwo esiyinkimbinkimbi 3-4am ngesonto. Kokubili ukujwayela kanye nesikhathi kubalulekile lapha: emva kokuvusa ukuthi umzimba uyazithoba kunqubo yokushisa fat. Qinisekisa umphumela kungaba, uma wenza ngaphambi kokudla kwasekuseni nasemoyeni omusha - noma okungenani ngewindi evulekile.
- Ungagxila ekuzivocavoca okulula futhi qiniseka ukuzinikela umthwalo omuhle. Ngemuva kwekilasi, kufanele usuvele ukhathele.
- Qala ngokuzivocavoca okulula futhi uqhubekele ekuzivocavoca okunzima kakhulu. Ungakhohlwa ukuthi uma ulula - ungandisa inani lokuphindaphinda.
- Ukuze uthole imiphumela emihle, ungakwazi ukuqhuba amasonto amabili okuqala emakilasini njalo ekuseni, bese uya emakilasini 3-4 izikhathi ngesonto.
- Ukuqinisa ukulahlekelwa isisindo, engeza ukuzivocavoca kwe-aerobic ukuze usebenzise ukuphefumula okujwayelekile okujwayelekile - isibonelo, ukugijima, izivivinyo zendophi , njll.
Ungakhohlwa ngomqondo ovamile. Ngeke ukwazi ukuzibonga kumngane wakho ukuthi isisu sakho selahlekelwe isisindo ngosizo lwezokuzivocavoca zokuphefumula, uma udla amaswidi, ufulawa namafutha nsuku zonke. Kodwa uma wenqaba lokhu, umphumela uzobonakala ngokushesha kakhulu.
Ukuzivocavoca kokuzivocavoca ukuphefumula
Kusukela emisebenzini ehlongozwayo kubalulekile ukwenza konke, futhi uvuke ekuseni, uma ungenayo isikhathi esanele sokuxubha okugcwele. Into esemqoka, ungalindeli imiphumela ngesonto - izimangaliso azenzeki! Izinga elijwayelekile lokulahlekelwa isisindo liyi-4-5 kg ngenyanga, i.s. 0.8 - 1 kg ngesonto. Futhi lokhu kusezimo ezihle, ngokulahlwa kokudla ngokweqile, okunamafutha, okuthakazelisayo, okuphambili kanye nemithwalo emihle.
Ukuzivocavoca 1
Hlala esihlalweni, ingemuva ingeveli, amadolo angama-degree angama-90, izinyawo zicindezelekile phansi. Ukuphefumula esiswini sakho, ukucindezela nokuphumula imisipha. Phinda usebenzise izikhathi ezingu-10-20, kancane kancane ukwandisa umthwalo.Ukuzivocavoca 2
Thatha umoya u-4, ubambe umoya ngokulingana futhi uphume ngendlela efanayo, ubalekele ezine. Phinda izikhathi ezingu-10-20. Kulungile ukwenza le misebenzi epaki noma emvelweni.
Ukuzivocavoca 3
Ulale emhlane wakho, imilenze yakho iguqe ngamadolo, izinyawo zakho zicindezelekile phansi. Isundu sesokunxele esifubeni, isandla sokunene esiswini. Kuphefumulelwe kanye nokukhipha okuhlukile, bese ucindezela esifubeni, bese usesisu - udinga ukwenza lokhu kancane, hhayi okuningi. Udinga ukwenza lokhu kalula futhi ngokushelela. Thatha umoya, uqondise esifubeni, udonse esiswini, ucindezeleke. Uma uphefumula, cindezela kancane esifubeni, "thinta" isisu.
Ukuzivocavoca 4
Thatha umoya ojulile bese udweba esiswini ngangokunokwenzeka (lo msebenzi usebenza kahle kuphela esiswini esingenalutho). Ngama-jerks, ngomzamo ozwakalayo, phuma emoyeni ngokusebenzisa izindebe ezivaliwe ezinxenyeni ezincane. Hlaziya futhi ucindezele umcibisholo ngokufaneleko ukuze u-inhale-exhalation. Lo msebenzi kufanele uphindwe izikhathi ezingu-20.
Ngezansi isixhumanisi sevidiyo, lapho ukuvivinya umzimba okuphefumula kuthathwa khona.
Ukuzivocavoca ukuphefumula kwesisindo sokuphuza isisu kuhle kakhulu ezimweni ezihlukahlukene, futhi ngisho nalapho ukuzivocavoca okuvamile kanye nemidlalo kuyaphikisana.