Ungawasusa kanjani amathanga ekhaya emasontweni ama-3

Isibalo esihle futhi esizacile yiphupho labo bonke abesifazane, kepha hhayi wonke umuntu ukulungele ukulwela imigomo oyifunayo. Uma unesifiso nokuzethemba ukuthi uzoba nokubekezela okwanele nokubekezela ekufezeni inhloso yakho, ukuthi ukulungele ukulandela nokugcina ngokuqinile imithetho ethile, unake ukuzivocavoca umzimba kanye nokudla okufanele nsuku zonke, khona-ke i-athikili ibhalelwe wena. Ungaqala kanjani ukukhipha okhalweni lwakho?

Okokuqala, sikala ivolumu yezinqulu zomlenze ngamunye ngokwehlukana, khetha indawo ebanzi. Kubhale phansi encwadini yokubhalela, idayari, noma incwajana. Kungcono ukubhala phansi etafuleni: usuku, ivolumu yezinqulu zemilenze yangakwesokunxele nangakwesokudla. Lezi zilinganiso kuzodingeka zithathwe masonto onke. Abaningi bazothi: "Kungani konke lokhu?" Ukulahleka kokuqala emathangeni akubonakali ngamehlo, kepha isentimitha "liyabona". Kuzoba nesikhuthazo sokuqhubekela phambili sifinyelele enjongweni ebekiwe, imizwa izothuthuka ngokubonakalayo!

Isonto lokuqala - i-bodyflex

Qala ngoMsombuluko ekuseni ngomzimba wakho wethanga. Kuzosiza ukuqeda izindawo ezinenkinga, kukwenze ube mncane futhi ulingane. Ngokufanelekile, bala kahle ibanga eligcwele. Ubuncane bokuzivocavoca nsuku zonke okuthathu: "seiko", "isikebhe", "pretzel". I-Bodyflex ikusiza ukuthi ushise amanoni futhi wehlise isisindo ezindaweni ezifanele.

Ukuzivocavoca "Seiko"

Isiza ukuqinisa imisipha emathangeni.

1. Isikhundla sokuqala - amadolo aphansi.
2. Ngezindololwane ezigobile, sincike phansi, sithatha umlenze wangakwesokudla ohlangothini olungakwesokudla, kanti unyawo luphansi.
3. Ngenkathi ukulesi sikhundla, thatha umoya bese ubamba umoya wakho, udonse imisipha yakho yesisu bese ungena endaweni yokuqala.
4. Ngokukhipha umoya, phakamisa umlenze oweluliwe uye ezingeni lesinqe bese udonsela phambili ngasekhanda.
5. Umlenze uhlala uqondile, inzwane yonyawo ayidingi ukudonswa.
6. Kulesi sikhundla, bamba umoya wakho futhi imizuzwana engu-8.

Kunconywa ukuthi uvivinye umzimba okungenani kathathu ohlangothini ngalunye.

Ukuzivocavoca ngevidiyo ekhaya

Ukuzivocavoca "Isikebhe"

Qinisa ithanga langaphakathi.

1. Isikhundla sokuqala ukuhlala phansi ngaphandle kokuphakamisa izithende zakho phansi.
2. Donsela izinzwani zezinyawo kuwe uzisakaze zihlukane. Bese uphumule izandla zakho phansi, bamba isifuba sakho ezingalweni eziqondile.
3. Kulesi sikhundla, donsa umoya bese ubamba umoya wakho.
4. Lapho ukhipha umoya, hambisa izandla zakho phambili, ugobe okhalweni, beka izandla zakho phambi kwakho, goba, ngaphandle kokuphakamisa izintende zezandla zakho phansi.
5. Ukwelula amathanga kuyezwakala. Hlala kule ndawo imizuzwana engu-8 bese imisipha ikhululeke.

Phinda izikhathi ezintathu.

Ukuzivocavoca i- "Pretzel"

Qina amathanga angaphandle bese ususa izinhlangothi.

1. Isikhundla sokuqala ukuhlala phansi, ugobise amadolo akho ukuze idolo langakwesobunxele libe ngaphezulu kwesokudla, uqondise umlenze wangakwesokudla.
2. Beka isandla sakho sobunxele ngemuva komhlane, nesokunene edolweni. Faka futhi udwebe esiswini sakho, ubambe umoya. Ngemuva kokuphefumula, sishintsha isikhundla.
3. Sidlulisela isisindo somzimba ngakwesobunxele. Ngakwesokudla sidonsa idolo langakwesobunxele liza kithi. Siphendulela umzimba womzimba ngakwesobunxele, sibheke emuva.
4. Ukuzwana kwemisipha kuyezwakala. Kulesi sikhundla, bamba imizuzwana engu-8 uphumule.

Phinda lo msebenzi izikhathi ezintathu ohlangothini ngalunye.

Ukudla okunomsoco

Esontweni lokuqala, sihlehlisa isikhathi sokudla ehoreni ngaphambili. Uma unomkhuba wokudla isidlo sakusihlwa ngo-10 ebusuku, hambisa ku-9 pm. Okungcono, yiba nesidlo sakusihlwa kungakadluli u-6 ntambama. Abalandeli bokudla okulula kwasebusuku bazoba nesikhathi esinzima kakhulu.

Lihamba kanjena isonto lokuqala lokwehliswa kwesinqe. NgoMsombuluko, sithatha izilinganiso bese sizifaka etafuleni. Uma ubona ushintsho, qhubeka nomsebenzi. Uma umphumela ungabonakali noma ufuna ukusheshisa, engeza inqubo yakusihlwa kusukela ngesonto lesibili.

Isonto lesibili - engeza ukusikhipha nokuhlikihla

I-Bodyflex yezinqe isasele, isidlo sakusihlwa sihlehliswa ihora ngaphambili. Uma ukwazi ukufika ku-6 ntambama, ungayidluliseli ihora elilodwa. Kusihlwa sengeza inqubo eyodwa ngaphezulu: ukuxubha isikhumba ngebhashi elikhethekile elomile kanye nokusikhipha izinyawo. Ukuxubha okomile kubhekwa njenge-anti-cellulite.

Ukulungisa isimo

1. Qala ngeminwe nangezandla zakho. Lokhu kwenziwa isikhathi nesikhathi okufunwa yisifiso.
2. Ngemuva kokuhlikihla izandla zakho, hamba ezinyaweni zakho. Ukuze kube lula, unyawo lungabekwa onqenqemeni lukabhavu. Ukuhlikihla unyawo nezinzwane kwenziwa ngaphesheya. Bese, ngokunyakaza okuyindilinga, amathe namajoyinti amaqakala ayakhuhlwa, kancane kancane aye emlenzeni ongezansi.
3. Lapho uhlikihla, zama ukucindezela ibhulashi kanzima ngangokunokwenzeka. Yenza ukunyakaza okude, ukuqala kusuka eqakaleni kuya emadolweni, eceleni komlenze ongezansi. Phinda izikhathi eziyi-15.
4. Ngemuva kokushintshela ezinqeni nasemathangeni. Yenza izivivinyo ezifanayo ngomunye umlenze.

Kancane kancane funda ukukhomba izindawo eziyinkinga kakhulu emzimbeni, futhi i-cellulite izodlula. Ungalindeli ukuthi izinto zenzeke ngokushesha, kwesinye isikhathi kufanele ulinde izinyanga. Uma uphupha ukukhipha amanye amasentimitha okhalweni nasesiswini, ukuzivocavoca okunjalo kufanele kube yinto ejwayelekile.

Ngemuva kokuzihlikihla owomile, geza noma ugeze, bese usebenzisa imizuzu eyi-15 ukuzilolonga. NgoMsombuluko, siphinda silinganise imingcele bese siyifaka encwadini yokubhalela.

Zonke izinqubo ezenziwe kungenzeka ngemuva kokubonisana nodokotela. Konke kuncike kuzici zomzimba kanye nezifo eziningi.

Ividiyo ukuthi uzisusa kanjani izindlebe ezinqulwini

Isonto lesithathu - ukungeza ukugoqa okushisayo

Izinqubo zangaphambilini ziyagcinwa. Faka ukugoqa okushisayo njalo ezinsukwini ezi-3, izinqubo eziyi-10 sezizonke. Abantu abaningi bacabanga ukuthi into enhle kakhulu yokugoqa yizilwandle zasolwandle, ezithengiswa ekhemisi. Uju olunoviniga alusebenzi kangako.

Kusihlwa, ngemuva kokuzihlikihla owomile, geza, bese uqala ukusonga. Uma uthatha isinqumo sokugoqa ngotshani lwasolwandle, pre-cwilisa emanzini ashisayo imizuzu eyi-15, hhayi nje amanzi abilayo. Bese ufaka emathangeni bese ugoqa ngefilimu yokudla. Lala ngaphansi kwengubo efudumele imizuzu engama-30, susa ifilimu bese ugeza amathanga akho ngamanzi afudumele. Ngemuva kwenqubo, ukuzilolonga ngokwakho.

Ukushintsha indlela odla ngayo

Kuzothatha umzamo omkhulu ukuthuthukisa isibalo sakho futhi ususe okweqile okhalweni lwakho. Ukuzivocavoca kungakhanselwa uma ungakhi kabusha ukudla kwakho. Futhi kuzofanela ukhohlwe ngengulube. Yimiphi imikhiqizo okufanele uyinake ngokukhethekile?

1. Imifino... Upelepele umnandi futhi uyashisa. Kukholakala ukuthi upelepele onenzuzo kakhulu uphuzi no-orange. Iklabishi elisha, i-sauerkraut, i-broccoli. Khumbula, iklabishi elisha ngobuningi libangela ukuqumba.
2. Izithelo... I-Kiwi ishisa amafutha, kanye nama-avocado, ama-apula, amapheya. Kukhona i-pectin ne-fiber eningi, esiza ukwenza amathumbu abe yisijwayelekile, asuse i-cholesterol embi namafutha emzimbeni.
3. Amantongomane... Ama-alimondi, amakinati, ama-walnuts. Kuqukethe amaprotheni yemifino, i-potassium, i-calcium, iodine, i-magnesium. Yidla izingcezu ezingu-5-8 nsuku zonke. Lokhu kuzosiza ekubhekaneni nokukhathala nokudangala, kujwayelekile ukwenziwa kwe-carbon metabolism kanye nohlelo lwemisipha.
4. Izinhlamvu... I-oatmeal (oats ogoqiwe), irayisi, i-buckwheat. IBuckwheat iwumthombo wama-carbohydrate ahamba kancane, inamafutha amancane futhi inensimbi ephezulu. IBuckwheat ingabumba umzimba ngokwandisa isisindo semisipha. I-oatmeal icebile nge-phosphorus, calcium ne-fiber, okulungele amathambo. Ilayisi liwumthombo wama-carbohydrate, i-fiber, i-magnesium. Akugcini uketshezi olungenayo emzimbeni, kunconyelwa ukudla.
5. Inhlanzi... Ama-omega-3 fatty acids abaluleke kakhulu, amavithamini A no-D. Polyunsaturated fatty acids asiza ukulwa necholesterol, asize ukujwayela ubuchopho nohlelo lwezinhliziyo. Kungcono ukubilisa noma ukubilisa izinhlanzi.
6. Ushizi onamafutha amancane... Umkhiqizo wobisi obaluleke kakhulu, oqukethe amavithamini nama-amino acid. Ushizi onconyiwe, i-ricotta, i-mozzarella, ushizi onzima. Naka ushizi wabesifazane abangaphezu kwama-40, aqukethe i-phosphorus ne-calcium eningi, edingekayo ukuqinisa amathambo, ikakhulukazi uma enza umsebenzi onzima womzimba. Faka imikhiqizo yobisi ebilisiwe, i-kefir ne-bran ekudleni kusihlwa. Kuzohlanza umzimba wobuthi futhi kusheshise izinqubo zemethabolic.
7. Amaqanda abilisiwe... Inconyelwe ibhulakufesi. Amaqanda abilisiwe angumkhiqizo wekhalori eliphansi, agcwalisa umzimba ngamaprotheni, ama-carbohydrate, amavithamini, ama-microelements. Iphrotheni eqandeni inempilo kunenyama, inhlanzi noma ubisi. Ukuthosa akunconyiwe. Ukwehluka kokudla kwakho, ungenza i-omelet yamaprotheni ngemifino eshitshiwe.

Thatha izilinganiso futhi ngoMsombuluko! Ingabe kukhona umphumela? Ingabe wanelisekile ngezinguquko? Uma ungeneme ngezinqulu zakho, umgwaqo oqonde ngqo ejimini. Ungenza ukuzivocavoca okulula nsuku zonke. Qala ukugijima ekuseni noma kusihlwa imizuzu engama-40. Ukugijima kusiza ukunciphisa ivolumu yezinqulu nezinqe.

Kulabo abasesifundeni seminyaka engama-40 noma ngaphezulu, kungcono ukufaka esikhundleni sokugijima ngezemidlalo noma ngezinyawo zaseScandinavia.

Amacebo awusizo

Ukuhamba kwe-Nordic kusebenza kangcono kunokuhamba okujwayelekile noma kwezemidlalo. Kubandakanyeka iqembu elikhulu lemisipha, kushiswa ama-calories angaphezulu kwama-45%. Le yindlela yokwehlisa isisindo futhi ushise amanoni amaningi ezindaweni ezinenkinga, ezinqeni nasezinqeni, ikakhulukazi lapho kuhlanganiswa nempilo enempilo.

Ama-squats, ukuguquka kwemilenze, intambo yeqa kanye ne-hula hoop kusiza ukuqeda amasentimitha athe xaxa ezinqeni. Into esemqoka ukuthi ungabi livila! Noma yikuphi okuhle okungazange kukhethwe, kuzokwazi ukukhipha okhalweni kuze kufike kumkhawulo othile, kunomkhawulo kukho konke. Ngemuva kwalokho umsebenzi uzovela ukugcina ukunqoba! Yini ongayenzela lokhu?

Isidlo sakusihlwa kungakadluli i-18.00, yenza izivivinyo nokuzivocavoca ekuseni Qhubeka ngokuzihlikihla nokugoqa umzimba ngezikhathi ezithile. Izinyathelo ezinjalo zizokuvumela ukuthi uzigcine usesimweni futhi ujabulise ngombono omuhle.

Bukela ividiyo: The Whole Big Toenail Comes Off!! Are you watching this video? (Julayi 2024).