Inxalenye ephezulu yezandla yenye yezona ndawo ziphambili zomfazi. Okokuqala, kule ndawo kuhlala kukho iidiphozithi zendawo ekuza kuba nzima ukujongana nokutya. Ukusukela oko ukhumbeko okuqinileyo, ngakumbi kwizigulana kwiminyaka engama-40 +, xa isikhumba sele siqala ukuphulukana nesifo sezandla, kwaye oku akunjalo kwenzeke ukuthatha amanyathelo afanelekileyo - nokuba kungenxa yemidlalo, okanye ukusebenzisa amathuba abonelela ngamayeza obunye. Ngokufanelekileyo, ukuze ufumane izandla ezintle kakhulu, kungcono ukudibanisa zonke iindlela ezintathu: ukutya + kwezemidlalo + i-cosmetology.
Ugqirha weplastiki uAlexander Vovin
Ukutya
Ukunciphisa umzimba, kufuneka utye, kodwa kulungile! Ukubeka esweni iikhalori, musa ukonakazekisi. Kodwa enye ayibalulekanga kangako: Ukujonga imowudi kwaye utye ngaxeshanye ukuze inani elifanayo leeyure eziphakathi kokutya. Inkqubo echanekileyo yomhla kuthintela ukuqina, uxinzelelo kunye nokutya ebusuku. Ngokuphathelele isondlo esikhulu, kufuneka siyiswe kubo bonke ubunzulu. Ukucinga ngemenyu yeentsuku ezimbalwa ngaphambili, ngokuchanekileyo udibanise iimveliso kwaye ulandele umxholo wekhalori yezitya. Oku kungazibandakanya ngokuzimeleyo okanye ukuthembela ekunikezelweni okukhethekileyo kokutya okugqityiweyo kwabo banamathela kwimigaqo yesondlo sempilo esempilweni. Iinkonzo ezinjalo zikhathalele ukutya kwakho, ukuzisa izitya zokutya ezintathu eziphambili ngosuku. Yiyo loo nto, igcina ixesha lokupheka kwaye akukho lungelo lwengqondo, elihlala likhona xa kukho isidingo sokungakhethi. Izitya ezingahambelani ne-core, kodwa zimnandi, ziluncedo kwaye zinempilo, ebaluleke kakhulu. Umzimba awuyi kuchitha! Akunakwenzeka ukukhohlisa esakho isisu. Kufuneka ugcwaliswe kukutya. Ifomula yeMisomula, okokuqala, kukutya okulinganayo, ekufuneka kucingelwa ukuba kucingelwe kwiivithamini kunye neemitha, ubukho beecarbohydrate ezifunekayo kwingqondo.
Ukuba umsebenzi wakho useke ubunzima obucokisekileyo, ungazama ukulahla okanye ukutya okuphezulu. Iinketho ezithandwayo ezithandwayo ngaphakathi kwendlala yokuphumla ijongeka ngo-16/8 kwaye i-20/4 iiyure: apho iiyure ezili-16 ukuya kwengama-8 kwaye ziyi-4 ne-4 iiyure zezona zinto zifuna ukubeka ukutya ukuthathwa. Ukuba ukhetha ukhetho lwamandla ali-16/8, emva koko iiyure ezili-16 uya kuwabela ekuzileni (indlala), imali eseleyo kufuneka ibeke izilwanyana ezi-2-3. indlala lokuphumla unika uyalahlwa epheleleyo elithozamisayo, umgubo, carbohydrate ekhawulezayo (iitapile, ipasta, irayisi emhlophe), uzila ukutya kunye neemveliso ukutya. Ukuba ukhetha ukhetho lwe-20/4 (iiyure ezingama-20 zokuhlelwa, i-1-2, awukwazi ukuzibekela imida kwisondlo, kuba ingatshiswa ngazo zonke iikhalori ezifunyenweyo ngaphambi kokuthungwa.
Ezemidlalo
Ngaphandle kwezemidlalo okanye ukuqina komzimba, akunakwenzeka ukufezekisa iziphumo ezilungileyo ekulahlekeni kwesisindo! Imidlalo inceda ekutshiseni iikhalori, gcina umzimba kwithoni, yomeleza izihlunu-yile nto kufuneka sizimpompoze izandla zakho. Iiklasi kufuneka zibe mihla le kwaye ziqala ngokufudumeza okuncinci. Ukuba unethagethi yokupeyimba izandla zakho, emva koko kukhethwa kufuneka uphathwe ngemithambo yobunzima. I-Dumbbells (ubunzima ukusuka kwi-0.5-2 kg), inkcitho okanye iibhotile zamanzi eziqhelekileyo (0.5 kunye ne-0.7 zinokusetyenziswa njengamatye angenasidima.
Phakathi kokuzilolonga ukomeleza izihlunu zenxalenye yezandla, kunokwenzeka ukuba uqaphele: ukuphakamisa iidumbube phambi kwayo ukuba idlulisele isiqabu semisipha ye-Delta kunye ne-Benchbells ukuqeqesha i-biceps. Ibhentshi inokwenziwa kokumi kokuma kwaye ihleli, ukugoba izandla kwi-elbows ngaxeshanye okanye ngokungafaniyo. Zombini ezi nto zokuzilolonga kufuneka zenziwe kwiindlela ezi-3 ubuncinci kangangezihlandlo ezili-10-15 ezinqwenelekayo zemihla ngemihla okanye yonke enye imini. Kwakhona, imisipha yenxalenye ephezulu yezandla inokuqeqeshwa kusetyenziswa umlo othandwayo njengeplanki, amacinezo ophantsi (ubuncinci amaxesha ali-10) kunye ne-pushups (ukusilela umva). I-pushups ijika ithathelwa ingqalelo enye yezona ndlela zibalaseleyo zabasetyhini ukuqeqesha indawo ephezulu yezandla. Olu hlobo umthwalo lula ukwenza ekhaya kunye ejimini - eyona nto iphambili ukuyeka ngasemva: kunokuba umandlalo, esofeni, isitulo okanye kwisitulo ejimini. Ukuzivocavoca kakuhle oko kufanele ukuba kube ngumkhwa olungileyo ekuseni. Ukufezekisa iziphumo, kufuneka kwenziwe amaxesha ali-10-15.
I-cosmetology
Saqala incoko yethu ngenyaniso yokuba indawo ephezulu yezandla yenye yeendawo ezintsonkothileyo. Ezona ngxaki ziphambili kukutyholwa kweendwangu kunye nobukho bamanqatha athambileyo kule ndawo. I-cosmetology inceda ekusombululeni le misebenzi intle ngokukhawuleza. Nangona kunjalo, into eyimfuneko ekuphelisweni kweengxaki kwicandelo lezandla kukukhupha ubunzima kunye nemidlalo. Ngapha koko, kwizithintelo kwisondlo kunye nokuzibhokoxayo, uya kudinga ukugqithisa iinkqubo ze-cosmetology: kuya kukunceda ufezekise impumelelo enkulu ekufezekiseni izandla zakho - ukulondolozwa kwezandla ezihle kwixesha elizayo.
Phakathi kweenkqubo ze-cosmetology ezijolise ekuqinisekiseni ulusu lwezandla kunokubizwa ngokuba yi-radio yokuphakamisa izixhobo ezinje ngeMorhpeus8, Fractora kunye neFX yomzimba. Ukuba ingxaki ayikho kuphela kwitshathi yelaphu, kodwa nobukho befibuthe eyongezelelweyo yefibutha, oko kukuthi, yenza ukuba ibonakale i-lipoupiction. Ungakhetha zombini ukhetho lonyango lweklasi, kunye ne-radicancy liporquenction ye-furtite Izixhobo, ezincedanga kungapheli iidipozithi zamafutha phezulu kwezandla, kodwa ngaxeshanye zikhuphe ulusu. Eli lithuba elifanelekileyo lokusombulula iingxaki ezimbini ngaxeshanye. Kwiimeko apho ukuqhutywa kweendwangu emva kokuphulukana nobunzima kubalulekile, kucetyiswa ukuphazamiseka kokusebenza njenge-brachioplasty, enceda ukoyikwa kwelaphu lezandla.