Iningi lamantombazane afika ekuqapheliseni ukuthi ukuqina kusemqoka empilweni yethu, kuphela emva kwezinkinga zokuqala ngesisindo esiningi. Lapho ususemusha, i-metabolism isebenza kahle kakhulu futhi inika umbono wokuthi ungadla noma yini, kunoma yikuphi okwenziwe noma nini nanoma yimuphi usuku. Futhi emva kokuba amaphutha ekudleni ahluleke, amantombazane aqala ukuhlanganyela ekuziphatheni ukuletha isibalo ngokulandelana.
Ukufaneleka: amakholori
Kubalulekile ukuqonda ukuthi inqubo yokunyamalala kwamakhilogremu engeziwe kwenzeka kanjani ukuze ukwazi ukuyisebenzisa ngendlela efanele. Ukulahlekelwa isisindo kungenxa yokuthi ama-calories afika nokudla awafihli amakholori umzimba adinga umsebenzi obalulekile. Ukuthola amakholori alahlekile, umzimba uqala ukuhlukanisa izindawo zokugcina zamafutha ezigcinwe ngaphambili - ngenxa yalokho, imiqulu yakho iyancibilika, futhi uba mncane.
Yingakho kungenangqondo ukuqhuba amakilasi empilo ukulahlekelwa isisindo ngaphandle kwesimiso esithile noma ushintsho. Amakilasi avamile kuphela okungenani izikhathi ezintathu ngesonto okuyokuholela emgomweni oyithandayo.
Kukhona imfihlo encane yokuzikhandla: uma ungangeze nje umsebenzi womzimba ohlelweni lwakho lwezinsuku, kodwa futhi ulungise ukudla kwakho, amazinga okulahlekelwa kwesisindo azoba ngaphezulu ngokucacile. Isibonelo, uma uthanda amnandi, ungayifaka esikhundleni soshokoledi esibabayo nezithelo ezihlukahlukene (ngaphandle kwamabhanana). Ukuthatha isithakazelo esikhulu ezitshalweni ezomile akudingekile - yi-high-calorie kakhulu. Ngaphandle kokumnandi, ungakwazi ukulinganisela amafutha nofulawa. Kulesi simo, imiphumela yokuqala izobonakala emavikini angu-1-2.
Ukufaneleka: uhlelo lokulahlekelwa isisindo
Kufanelekile ukukhetha ukuqeqeshwa komzimba okunjalo kokulahlekelwa isisindo, okuzokulandela. Kufanele afake kokubili umsebenzi we-aerobic (ukugijima, ukuhamba ngezinyathelo, intambo), kanye namandla okunikeza umzimba ngokushesha ukubukeka okuhle, okubukeka kahle.
Ngakho-ke, uhlelo lokuzivocavoca olulula ukuze ulahlekelwe isisindo, luzobukeka kanje:
- Gwema amalunga (konke).
- Imizuzu engu-10-15 yetambo, ukugijima, ukudansa okukhulu, ukugijima ngezinyathelo, ukugijima endaweni, njll.
- Izikwele - amasethi amathathu wezikhathi ezingu-15.
- I-Pushups - amasethi amathathu wezikhathi ezingu-15.
- Imilenze yeMakhi - amaqoqo amathathu ama-15 izikhathi.
- Ukusetshenziswa okujwayelekile kwemikhakha ye-press-3 izikhathi ezingu-15.
- Ukwehlisa.
Uma uhlela ukwenza umkhuba wokuvivinya umzimba, ungangezela ukuqeqeshwa okuyisigungqimba - ungene egumbini lonke, uhlale ngomzuzu ngamunye ngomzuzu owodwa futhi ungazitholi ukuphumula.