Ihlobo lisinikeza okuhle okuhle: amaholide alindelwe isikhathi eside, ilanga, ulwandle. Sinenhloso: Ukube ubusika bobuso bonke bafa amakhilogremu angezekile, bese ezinsukwini ezimbalwa ngaphambi kwenkathi yokugeza, izimangaliso akufanele zilinde. Kepha kunezindaba ezinhle! Uma usukulungele ukusebenza kwansuku zonke ngokwakho, isibalo sizoba ngcono kakhulu futhi uzonikeza isiqalo esihle kakhulu sokudala umzimba wamaphupho akho. Ukuthi ungakwenza kanjani lokhu, uchwepheshe wethu we-blogger uJan Stepanova uzotshela.
Into ebaluleke kakhulu ukuzondla kwakho. Amaphesenti ayisishiyagalombili esibalo esihle senziwa ekhishini, okusele kwamashumi amabili nanye umsebenzi nokuqeqeshwa.
Ukuntuleka kwekhalori, ukwenqatshwa kukadoti wokudla (ukudla okusheshayo, imikhiqizo equkethe ama-transgiors, duff and sweet) futhi uthando lwemikhiqizo enempilo izonikeza umphumela omuhle. Kuzoba namanzi amaningi. Kubalulekile ukukhumbula, ikakhulukazi eholidini izithelo zibuye ziphumule lapho ululama khona. Ngakho-ke, umbuzo uwukuthi: Kungani ngingazehlisi isisindo uma udla wedwa izithelo, - uyanyamalala ngokwakhe. Fast carbohydrate - kuphela ekuseni!
Ungayakha kanjani ukuqeqeshwa ukuze ungene ngokushesha kwifomu? Abaningi baqala ukuzikhipha i-Cardio eqinile, kepha amanoni ashiswe nge-Cardio ephansi enamandla nge-polsometer. Ukuphambuzi kwakho kufanele kube yiminyaka eyikhulu namashumi amane namashumi amane anamashumi amane, uma kuphakama ngenhla, ususebenza ekukhuthazeleni, hhayi ngokushiswa kwamafutha. Nazi izincomo zami eziyinhloko.
Ukuba khona kwe-pulsometer, kancane, kepha isikhathi eside se-Cardio okungenani ihora. Yenza i-Cardio esiswini esingenalutho. Ngenkathi izinga le-glycogen emiphumeleni ngemuva kokulala, umzimba wethu uqala ukusebenzisa amandla ezitokisini zawo. Ukushiswa kwamafutha kuqala, kepha kufanele uqaphele: Imisipha iqala ukukhuliswa ngemuva kwamafutha. Ngakho-ke, ukuhamba ngokushesha ekuseni, lapho kusa, bese ibhulakufesi elakhiwa ama-smoothie (imifino, ubhanana namanzi athile) nephalishi elide lokupheka lizokunikeza ukucindezela okubalulekile ekunciphiseni isisindo.
Ukuqeqeshwa kwamandla, ngaphandle kwabo noma kuphi. Ukuba khona kwesisindo semisipha kusiza ukuchitha amakhalori aphindwe kabili, noma ngabe angenzi lutho. Ungesabi izikali ezinkulu, ngaso sonke isifiso ongasidingi phansi. Ukuzivocavoca kwamandla uzothola impumuzo enhle. Yenza izindlela zakamuva ezinenombolo encane yokuphindaphinda "nge-Angikwazi": zisebenza kahle kakhulu futhi zizokhulisa isisindo semisipha.
Qinisa izindlu - gcina ibha nsuku zonke. Thola umkhuba njalo ekuseni ukuze wenze ukuzivocavoca okuthe xaxa, bashisa amakhalori angeziwe futhi baqinise umzimba. Nsuku zonke, wandise isikhathi se-rack ngezinhlobo ezahlukene zamapulangwe (uhlangothi, ezindongeni nasezandleni eziqondile).
Ngizokwabelana ngemfihlo yami eyinhloko - njengoba ngangiqala ukwakheka ngemuva kokukhulelwa kwesibili. Indodakazi yazalelwa ngoMeyi, nasehlobo saya olwandle. Ngamthatha ezandleni zami wadabula ulwandle. Ngena emanzini kancane ngenhla kwedolo: Ukumelana kwamanzi kwenza kube nzima, ngakho-ke kufanele wenze eminye imizamo. Futhi uthola ukubhucungwa kwe-anti-cellulite ngenxa yokungqubuzana kwamanzi.
Futhi okubaluleke kakhulu, noma yimuphi umsebenzi nsuku zonke kuzosiza ukusheshisa ukunciphisa umzimba futhi kugcinwe umphumela. I-Beach Volleyball, ibhayisekili lasezintabeni, hamba ngezinyawo, ama-roller kanye nokudla okunempilo kwakha izimangaliso. Uzihlole!
Izithombe nguMlobi
Ukuzivocavoca i-Yagoditz
Thatha isikhundla esilele emhlane, ugobe amadolo akho. Donsela izingalo zakho emzimbeni. Ungabeka izithende epulatifomu yezinyathelo, izinzwane.
Sibeka maphakathi nethanga futhi sigcine sonke isikhathi ngokungezwani.
Phakamisa ama-buttocks, unciphise, ama-linger amasekhondi ambalwa futhi abuyele kancane kancane esimweni sawo sokuqala, ngaphandle kokuthinta phansi.
Yenza ukuphindaphinda okungu-20 kwezindlela ezintathu. Bukela umoya wakho, ungalibali.
Izithombe nguMlobi
Sumo squatting ngesisindo
Thatha isisindo sezinga lakho lokulungiselela (ama-dumbbells noma izinsimbi).
Yima uqonde, imilenze amahlombe amancane amancane, amasokisi aqhakaza ama-degree angamashumi amane nanhlanu.
Yehla kancane phansi, ugcine isisindo phakathi kwemilenze ezandleni eziphakeme, yenza ukuhlala phansi kufinyelela ezingeni lapho okhalweni lwakho befana phansi.
Amadolo aqine endizeni eyodwa enamasokisi. Ngubani ofuna ukuhlanganisa, alethe izithende kusuka phansi.
Phinda izikhathi eziyi-10-15 izindlela ezintathu.
Izithombe nguMlobi
Flenches ngebhola
Yima uqonde, imilenze ngobubanzi bamahlombe, gcina ibhola elincane lokugxila phambi kwethanga.
Hlikihla izicubu zecala. Ngena phambili nge-60-90 cm. Yehla kakhulu kuze kube yilapho ingemuva lomlenze licishe lifane lifane. Bamba kulesi sikhundla.
Yenza inhlangano engeneme, ukubuyela esimweni sayo sokuqala, bese uphinda ukuzivocavoca izikhathi 10-15. Shintsha umlenze wakho.
Emakhizeni, senza umlobi, sibuyela esimweni sokuqala ngokuphefumula.