Kubesifazane abaningi, yisisu esisendaweni eyinkinga kakhulu. Ikhula kalula futhi ilahlekelwe yizici ezinhle, ezimbi ngaphansi kwezembatho ngemuva kwezinsuku ezimbalwa zokungondleki. Ukuze ube njalo, kufanelekile ukuthola isikhathi sokuzivocavoca ekhaya ukuze unciphise isisu. Kulula, angabizi, asithathi isikhathi esiningi futhi unikeza imiphumela emihle kakhulu.
Ukuzivocavoca nsuku zonke kufanele kuqale ngokuzivocavoca kwe-aerobic. Kubonakala ukuthi ukuvivinya umzimba akushicileli ekuqhekekeni kwamafutha esiswini: lo msebenzi uhlose imisipha, hhayi izicubu ezinamafutha. Ukuze uphumelele ukulwa nalokhu okudlule, kubalulekile ukunikeza umzimba aerobic noma cardio-load - run, gxuma ngentambo yokudlula, hamba ngezinyathelo. Izenzo ezinjalo zokufudumala kufanele zigcine imizuzu engaphansi kwengu-15.
Ukuzivocavoca okuphumelelayo kwesisindo sokulahlekelwa kwesisu, esaziwa kusukela ezikhathini zasendulo - lokhu kuyinhloko ye-hoop. Kungcono ukuthenga imodeli enesisindo bese uyiphambukisa imizuzu engu-10 ngosuku. Lokhu kunikeza imiphumela esheshayo nebonakalayo.
Ukuzivocavoca kokulahlekelwa isisindo ekhaya kungabandakanya konke okuyinkimbinkimbi yokuzivocavoca :
- Ukuzivocavoca "ukuphikisana". Ukulala emhlane, ucindezela phansi phansi, imilenze iguqa ngamadolo, izandla ngemuva kwekhanda, izimpande ezinhlangothini. On ugqozi, khipha amahlombe kanye nekhanda kusuka phansi, uphakamise izinyane lakho. Lapho uphumelela, buyela esimweni sokuqala. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Ukuzivocavoca "ukuhlanekezela okuguquguqukayo". Njengokwedlule, ulale phansi futhi uthathe isikhundla esifanayo sokuqala. Uma uvula, ususa i-scapula nekhanda kusukela phansi, uphakamise isikhumba. Lapho uphumelela, buyela esimweni sokuqala. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Ukulala phansi, izandla ngemuva kwekhanda, ukugoba ezinhlangothini, imilenze iguqa ngamadolo. On ugqozi, khipha umzimba futhi kancane kancane uvuke uze uthinte izingxube zamadolo. Lapho uphumelela, thatha isikhundla sokuqala. Phinda izinyathelo ezintathu ngezikhathi ezingu-15.
- Ukulala phansi, izandla ngemuva kwekhanda, ukugoqa ezinhlangothini, imilenze iqonde, iphakanyiswe ngokuqondile emzimbeni. Uma uvula, vula izintambo zakho bese ulula imilenze yakho phezulu. Lapho uphumelela, thatha isikhundla sokuqala. Phinda izinyathelo ezintathu ngezikhathi ezingu-15. Lo msebenzi wokuqeqesha isisindo ukulahlekelwa isisindo kusiza ukuqinisa umshini ophansi.
Ukuzivocavoca kokubeletha kwesisu kwenza imiphumela kuphela uma wenza njalo - okungenani izikhathi ezintathu ngesonto. Uma udinga izinguquko eziphuthumayo, ungazijwayeza nsuku zonke. Ngokuhambisana nokudla okunempilo, le nqubo inikeza ukulahlekelwa kwesisindo esibonakalayo ngesikhathi esifushane kakhulu.