Ihlobo lisinika into entle entle: Iholide endelwe ixesha elide, ilanga, ulwandle. Siyazi: Ukuba ubusika bonke basweleke iikhilogrem ezongezelelweyo, emva koko, kwiintsuku ezimbalwa ngaphambi kwexesha lokuhlamba, imimangaliso akufuneki lilinde. Kodwa kukho iindaba ezimnandi! Ukuba ukulungele umsebenzi wemihla ngemihla kuwe, inani liya kuba ngcono kwaye uya kunika isiqalo esihle sokwenza umzimba wamaphupha akho. Ukwenza le nto ukwenza le nto, i-blogger yethu yebhlogger iJerpanova iyakuxela.
Eyona nto ibalulekileyo kukutya kwakho. Iipesenti ezisibhozo zenziwe kwikhitshi, amashumi amabini amashumi amabini anawuphi na umsebenzi noqeqesho.
I-Clolorie i-Sulorie, ukwala inkunkuma yokutya (ukutya okukhawulezayo, iimveliso eziqukethe i-triogiors, i-Duff kunye neNtloko) kunye nothando lweemveliso ezisempilweni ziya kunika isiphumo esihle. Kuya kubakho amanzi amaninzi. Kubalulekile ukukhumbula, ngakumbi kwikhefu lokuba iziqhamo ziyiswekile apho uphinda phinda ngokukhawuleza. Ke ngoko, umbuzo ngulo: Kutheni ndingaphulukani nobunzima ukuba nitya iziqhamo zedwa, - zanyamalala zedwa. I-carbohydrate-kuphela ekuseni!
Ungakha njani uqeqesho ukuze ungene ngokukhawuleza? Abaninzi baqala ukuphelisa i-Cardio eqatha, kodwa amanqatha atshiswe ngentliziyo ephantsi ye-firione. I-pulse yakho mayibe yikhulu elinamashumi amabini anesine elingamashumi amabini anamashumi amane, ukuba sele iphakama ngaphezulu, sele usebenza ngonyamezelo, hayi ngokutshisa amanqatha. Nazi iingcebiso zam eziphambili.
Ubukho be-uprosometer, icotha, kodwa i-creastio ubuncinci kangangeyure. Yenza i-cardio kwisisu esingenanto. Ngelixa inqanaba le-glycogen kwisiphumo emva kokulala, imizimba yethu iqala ukuchitha amandla kwizitokhwe zabo. Amanqatha atshisa kuqala, kodwa kufuneka ulumke: imisipha iqala ukuphakama emva kwenqatha. Ke ngoko, hamba ngokukhawuleza ekuseni, ekuseni, kwaye emva koko isidlo sakusasa esiquka i-smoothie (imifula, i-banana kunye ne-porridge ende) kwaye i-porridge ende kakhulu iya kukunika ilahleko enkulu.
Uqeqesho lwamandla, ngaphandle kwabo naphi na. Ubukho bamanqanaba emisi kuyanceda ukuchitha i-shalories ephindiweyo kabini, kwanaxa unokwenza nto. Musa ukoyika izikali ezinkulu, kunye nayo yonke iminqweno ongayinyibiliki kwinqanaba lokuthambisa. Ukusebenza kwamandla uya kufezekisa isiqabu esihle. Yenza iindlela ezivayo ngenani elincinci lokuphindaphinda "ngokungapheliyo andikwazi": zezona zisebenzayo kwaye ziya kunika ukwanda kwemisipha yezihlunu.
Yomeleza izindlu-gcina i-bar yonke imihla. Fumana umkhwa qho ekuseni ukuze wenze imithambo eqingqiweyo, itshise iikhalori ezongezelelweyo kwaye yomeleze umzimba. Yonke imihla, yonyusa ixesha le-rack kwiintlobo ezahlukeneyo zeeplanga (icala, kwi-ellows kunye nezandla ezithe ngqo).
Ndiza kwabelana ngenye yeemfihlo zam eziphambili-njengoko ndakhawuleza ndaya kwimo emva kokukhulelwa okwesibini. Intombi yazalwa ngoMeyi, ehlotyeni saya elwandle. Ndamthatha ezandleni zam, ndahamba ndaya elwandle. Ngena emanzini kancinci ngaphezulu kwedolo: Ukuxhathisa kwamanzi kwenza ukuba kube nzima, ke kuya kufuneka wenze imigudu eyongezelelweyo. Kwaye ufumana umthambo weselula ngenxa yengqumbo yamanzi.
Kwaye okona kubaluleke kakhulu, nawuphi na umsebenzi yonke imihla kuya kunceda ukukhawulezisa ukunciphisa umzimba kwaye kugcinwe umphumo. I-Voly Volleyball, intaba yentaba, hambani ezintabeni, iingcango ze-rolls kunye nesondlo sempilo siyakha imimangaliso. Uzijongile!
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Imithambo yeYagoditz
Thatha indawo ilele ngasemva, igobe amadolo akho. Tsala iingalo zakho emzimbeni. Ungabeka izithende kwiqonga lenyathelo, iinzwane kuwe.
Sibeka embindini wethanga kwaye sigcina ngalo lonke ixesha lixinezelekile.
Phakamisa iibhlogo, uzityumza, i-linger imizuzwana embalwa kwaye icotha kancinci ibuyele kwindawo yayo yoqobo, ngaphandle kokuchukumisa umgangatho.
Yenza iinguqu ezingama-20 zeendlela ezintathu. Bukela umphefumlo wakho, musa ukuyilibazisa.
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I-Sumo squatting ngesisindo
Thatha ubunzima kwinqanaba lakho lokulungiselela (ii-dumbbells okanye iintsimbi).
Yima nkqo, imilenze amagxa amancinci amancinci, iisokisi zityhidelwa kumashumi amane anesihlanu amashumi amane anesihlanu.
Kancinci wehla ezantsi, ugcina ubunzima phakathi kwemilenze kwizandla ezibalaseleyo, yenza i-wahlala phantsi ukuya kwinqanaba xa amanqwanqwa akhona kumgangatho.
Amadolo acocekile kwindiza enye ngeesokisi. Ofuna ukusebenzisana, khupha izithende phantsi.
Phinda amaxesha ali-10-16 kwiindlela ezintathu ezintathu.
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Ntyatyambo ngebhola
Yima nkqo, imilenze yobubanzi bamagxa, gcina ibhola encinci engaphambi kwakho kwinqanaba lelitha.
Ceza izihlunu zetyala. Inyathelo lokuya phambili kwi-60-90 cm. I-ceprand i-ratickend kude kube semva komlenze phantse iparallel kumgangatho. Bambelela kwesi sikhundla.
Yenza intshukumo engafaniyo, ubuyela kwisikhundla sayo sokuqala, kwaye uphinda umthambo amaxesha ali-10-15. Tshintsha umlenze wakho.
Kumkhosi, senza igumbi, sibuyela kwindawo yokuqala emphefumlweni.