Ingxenye engenhla yezandla ingenye yezindawo eziphambili zezinkinga zowesifazane. Okokuqala, kule ndawo kuvame ukuba namafutha endawo azoba nzima ukubhekana nakho nokudla. Kusukela ngesisindo esinamandla, ikakhulukazi ezigulini ezineminyaka engama-40 +, lapho isikhumba sesivele sivele silahlekelwe ukuqina kwaso, kungahle kube nokunuka kwesikhumba engxenyeni yezandla, nokuthi lokhu akunjalo Kwenzeka ukuthi uthathe izinyathelo ezidingekayo - kungaba ngentshiseko ezemidlalo, noma ukusebenzisa amathuba anikezela ngemithi yesimanje yobuhle. Ngokufanelekile, ukuthola izandla ezinhle kakhulu zepompo, kungcono ukuhlanganisa zonke izindlela ezintathu: Ukudla + Kwezemidlalo + Komkhuba.
Udokotela ohlinzayo epulasitiki u-Alexander Vdovin
Ukudla okukhethiweyo
Ukunciphisa isisindo, udinga ukudla, kepha kwesokudla! Gada amakhalori, ungadli ngokweqile - kubalulekile. Kepha enye ayibalulekile kangako: Ukugcina imodi futhi udle ngasikhathi sinye ukuze kucishe kube khona inani elifanayo lamahora phakathi kokudla. Indlela efanele yosuku igwema ukudla ngokweqile, ukucindezela kanye nokudla okulula. Ngokuqondene nokudla okuhlukahlukene, khona-ke kufanele kuthathwe kukho konke ukungathí sina. Ukucabanga ngemenyu izinsuku ezimbalwa ezizayo, hlanganisa kahle imikhiqizo bese ulandela okuqukethwe kwekhalori kwezitsha. Lokhu kungazibandakanye ngokuzimela noma ukwethemba ukulethwa okukhethekile kokudla okuqediwe kulabo abanamathela ezimisweni zokudla okunempilo. Izinsizakalo ezinjalo zikunakekela ngokugcwele ekudleni kwakho, okuletha izitsha zokudla okuyisisekelo ezintathu ngosuku. Ngakho-ke, isindisa isikhathi sokupheka futhi akukho ukungaphatheki kahle kwengqondo, okuvame ukuba khona lapho kunesidingo sokukhawulela ngokwayo. Izitsha azihambelani nje zifanelana nomnyombo, kepha futhi zimnandi, zilusizo futhi ezinempilo, ezibalulekile futhi. Umzimba ngeke uchithe! Akunakwenzeka ukukhohlisa isisu sakho. Kufanele ugcwala ekudleni. Ifomula yokuvumelana, okokuqala, ukudla okulinganiselayo, okufanele kucatshangwe ngamavithamini kanye nama-microelements, ukuba khona kwama-carbohydrate adingekayo ebuchosheni.
Uma umsebenzi wakho usetha kabusha isisindo, ungazama ukusakazwa noma ukushesha kokuphumula. Izinketho ezidumile zokuncipha ngaphakathi kokubulawa kwendlala zibukeke kanjena 16/8 no-20/4: lapho amahora angu-16 no-20 anezikhathi zesikhashana lapho kudingeka ukwenqaba ukudla, futhi amahora angu-8 kuye kwangama-4 ubude lapho udinga ukubeka khona ukudla Bamba. Uma ukhetha inketho yamandla ayi-16/8, bese ubeka amahora angama-16 uzokwabela ukuwa okusheshayo (ukubulawa yindlala), okusele 8 kufanele kubekele ukudla okungu-2-3. Indlala yendlala yesikhathi inikela ngokunqatshelwa okuphelele okumnandi, ufulawa, ama-carbohydrate asheshayo (amazambane, i-pasta, irayisi emhlophe), ukudla okusheshayo nemikhiqizo yokudla okusheshayo. Uma ukhetha inketho 20/4 (amahora angama-20 wokuhlelela, ukudla okungu-1-2, awukwazi ukukhawulela ngokwakho okunomsoco, ngoba kungashiswa nawo wonke amakhalori atholakale ngaphambi kokubekwa.
Umdlalo
Ngaphandle kwemidlalo ejwayelekile noma yokuqina, akunakwenzeka ukufeza imiphumela emihle ekunciphiseni isisindo! Ezemidlalo zisiza ukushisa amakhalori, zilondoloze umzimba ngethoni, ziqinisa izicubu - yilokhu esikudingayo ukupompa izandla zakho. Amakilasi kufanele abe nsuku zonke futhi aqale ngokufudumala okuncane. Uma unelitshe lokupompa izandla zakho, khona-ke ukukhetha kufanele kuphathwe ngokuzivocavoca umzimba. I-Dumbbells (Isisindo kusuka ku-0.5-2 kg), amabhodlela amanzi noma ajwayelekile epulasitiki (0.5 no-0.7 amalitha angasetshenziswa njengezinsimbi ezingenasisindo.
Phakathi kokuzivocavoca okuqinisa izicubu zengxenye engenhla yezandla, kungenzeka ukuthi uqaphele: Ukuphakamisa ama-dumbbells phambi kwabo ukudlulisa impumuzo yemisipha ye-Delta yandulela phambili. Ibhentshi lingenziwa kokuma nokuhlala, ukubopha izandla kuma-elbows ngasikhathi sinye noma ngokuhlukile. Zombili lezi zivivinyo kufanele zenziwe ngezindlela ezi-3 okungenani izikhathi eziyi-10-15 ezifunwa nsuku zonke noma ngolunye usuku. Futhi, izicubu zengxenye engenhla yezandla zingaqeqeshwa kusetshenziswa umsebenzi odumile njengepulangwe, ukucindezela phansi phansi (okungenani izikhathi eziyi-10) kanye nokubuyisela emuva ama-pushups (ukwehluleka). Kuyinto yokushintsha emuva ethathwa njengenye yezindlela ezingcono kakhulu zabesifazane ukuqeqesha ingxenye engenhla yezandla. Lolu hlobo lomthwalo lulula ukwenza konke ekhaya nasendaweni yokuzivocavoca - Into esemqoka ukuyeka ngemuva: kungaba ngumbhede, isofa, isihlalo noma ibhentshi ejimini. Ukuzivocavoca okuhle kakhulu okufanele kube ngumkhuba omuhle wakusekuseni. Ukuthola umphumela, kumele kwenziwe izikhathi eziyi-10-15.
I-cosmetology
Siqale ingxoxo yethu neqiniso lokuthi ingxenye engenhla yezandla ingenye yezindawo eziyinkimbinkimbi. Izinkinga ezinkulu zingukumangalelwa kwezindwangu kanye nokuba khona kwezingibe zamafutha kule ndawo. I-cosmetology isiza ukuxazulula le misebenzi yobuhle ngokushesha. Kodwa-ke, imfuneko yokuqedwa kwezinkinga emkhakheni wezandla okuphezulu kwezandla ukukhishwa kwesisindo nemidlalo. Ngaphezu kwalokho, kule mikhawulo ekudla okunempilo nokuzivocavoca ngokomzimba, uzodinga ngemuva kokuthi kudlule izinqubo zezinqubomgomo: kuzokusiza ukufeza impumelelo enkulu ekufezekiseni umgomo wakho - ukudala ifomu lawo elihle ngokuzayo.
Phakathi kwezinqubo zezimonyo okuhloswe ngazo ukuqinisa isikhumba sezandla kungabizwa ngokuthi ama-radio wave ukuphakamisa amadivaysi anjengama-morhpeus8, i-fractora kanye nomzimba fx. Uma inkinga ingatholakali eshadini lezindwangu, kodwa futhi nokuba khona kwe-fiber ethe xaxa, okungukuthi, kunengqondo ukuguqukela e-liposuction. Ungakhetha zombili inketho yokuhlinzwa zakudala, kanye ne-radio Frequency Liposuction kuma-appatus e-bodytite, esiza hhayi ukuqeda amadiphozithi amafutha ngaphezulu kwezandla, kodwa futhi futhi ngasikhathi sinye udonsa isikhumba. Leli yithuba elilula kakhulu lokuxazulula izinkinga ezimbili ngasikhathi sinye. Ezimweni lapho ukugcwala kwezindwangu ngemuva kokuncipha kwesisindo kubalulekile, ukuphazamiseka okunjalo kunconywa njenge-brachooplasty, esiza ukujabulisa indwangu eyeqile futhi ngakha ifomu elihle lezandla.