Isikhumba esinezinwele neziqhenqo ezibanzi yizibonakaliso ezicacile zesibalo esithi "ikhasi". Ukuze ubhekane nezinkinga zenkinga, kuzodingeka usebenze kanzima futhi usebenze ngezindlela ezimbili: ukuzivocavoca nokudla kahle. Izindawo eziyinhloko zomsebenzi ziyizinyopho, izintathu kanye nesisu.
Ukudla ngohlobo lwesibalo "peyari"
Kuphawula ukuthi abesifazane abanalolu hlobo banokuzwela kakhulu ezimweni ezihlukahlukene zokucindezeleka, ngakho-ke bavame ukubhekana nomoya omubi ngezinto eziningi. Ukudla kulesi simo kufanele kube namafutha aphansi, hhayi okungenani kuka-30% we-caloric value. Faka imikhiqizo yobisi, izinkukhu kanye nezinyama ezinomsoco nezinhlanzi ekudleni. Kumele uzame nsuku zonke ukudla izithelo ezintsha, kodwa hhayi amnandi, nemifino enezintambo eziningi.
Indlela yokulahlekelwa isisindo emilenzeni, uma isibalo - "ikhasi" -kusebenzisa umzimba
Ukulahlekelwa isisindo engxenyeni engezansi yomzimba kunzima, ngakho kuzothatha umzamo omkhulu. Ukufeza imiphumela emihle okudingeka uyenze njalo, okungenani kathathu ngesonto. Kutholakale ekuzivocavoca ekhaya kwe-"pear" yesibalo:
- Makhi . Kudingekile ukuma kuzo zonke izinhlangothi ezine nangomlenze wesobunxele, ukuguqa ngamadolo, uphakamise, ungathinti phansi. Kubalulekile ukuzama ukwelula umlenze, ngokusemandleni akho. Ukuze ungalimazi umgogodla, kudingeka uqiniseke ukuthi umhlane wakho awunamatheli emuva. Unyawo ngalunye wenza izikhathi ezingu-15.
- Izikwele . Isibalo sabantu besifazane sohlobo lwe "pear" sidinga ukuphefumula izintambo, futhi lokhu kuhlolwa kubhekwa okuphumelela kakhulu kulo msebenzi. Beka izinyawo zakho ebubanzi bamahlombe akho, futhi ezandleni zakho ezingeni lesifuba, ubambe umlenze. Uma u-inhalation, kancane kancane uhlale phansi lapho kunezinga elisezingeni elifanele phakathi kwama-burs nama-shins. Kubalulekile ukuthi amadolo akho ahambe phezu kwezinzwane ezinyaweni zakho. Esimweni esiphansi, kunconywa ukuba uhlale imizuzwana embalwa bese uvuka kancane kancane ekuphumuleni. Yenza okuphindwe izikhathi ezingu-10.
- Ukuwa . Beka izinyawo zakho ebubanzi bamahlombe akho, futhi ezandleni zakho, gcina ama- dumbbells . Ngonyawo lwakho lwesokunxele, thatha isinyathelo, uguqule umthwalo phambili, futhi ushiye unyawo lwakho lokunene endaweni, kodwa vele ume phezu kwezwane zakho. Kudingekile ukuba uhlale phansi ukuze amadolo ahambe phezu komunwe onyawo. Buyela esimweni sokuqala, yenza ukuhlasela okulandelayo. Udinga ukwenza izikhathi ezingu-15 umlenze ngamunye.
- Plieu. Imilenze kufanele ibe mkhulu kunamahlombe ukuze amasokisi abhekiswe ngezindlela ezihlukene, futhi ezandleni zithatha i-dumbbell. Uma u-inhalation, udinga ukuphumula kancane kancane ukuya emadolweni ukuze uzizwe ukuhlukumeza emagodini. Ekuphumuleni, khuphuka. Uphindaphinda izikhathi ezingu-15.