Iyoma esiswini. Indlela ukufumana isisu flat?

Ingxaki obugqithisileyo ezityebileyo kule ndawo esiswini ungxamisekile kakhulu. Wophelela ke kubo umsindo ifumaneka zombini kwicala ababhinqileyo oyindoda. Kunzima ukuba uvume ukuba isisu kunye pleats musa ukukhangela icocekile kwaye inomtsalane. Isisombululo eliphezulu - iyoma isisu, apho unako umhle ngokukhawuleza ukuphumeza isiphumo ezinqwenelekayo.

imithetho

Akunamsebenzi nokuba yintoni umphumo, yaye yintoni ixesha ofuna ukuphumeza, kukho ezinye imithetho ezibalulekileyo ekufuneka zilandelwe xa ufuna isisu sakho bounced umva:

• Ukuba wenza uqeqesho ubunzima, ngaba kufuneka lukhulu ngakumbi kangangoko kunokwenzeka (kuyinyaniso ngakumbi amadoda).
• Phakathi iiseti akuzukuba ikhefu enkulu. Bobude ukuba unako - nto imizuzwana 10-15. Kakade ke, kuya kuba nzima, kodwa umphumo akayi kuthatha ixesha elide.
• Omiswe emathangeni kunye esisu kubandakanya ukusebenzisa elide, imizuzu engama-40 ngexesha.
• Kubaluleke kakhulu ukubambelela ukutya efanelekileyo. Ukuphelisa ngokupheleleyo menu yemihla ngemihla amafutha kunye nokunciphisa inani carbohydrate.

Ukubambelela le mithetho elula, uya kuphinda ucinge ngendlela yokufumana esiswini tyaba, yaye yenze. Kakade ke, le ndlela engcono kungaba ukuba nenxaxheba ejimini kunye umqeqeshi. Kuya kukunceda ukuba ukuphuhlisa isicwangciso ekunene, kunye nezifundo iqela uya kusindisa ukusuka izilingo onokuyi fumana ekhaya.

Unciphise umzimba kule ndawo esinqeni

Iimbaleki ezininzi baqinisekile ukuba nesisu yokomisa babantu kakuhle. Le mbono kuvela kuba bakholelwa ukuba lonke iseti beemvavanyo idityaniswe amandla ngqo netotali ubunzima ukulahleka umzimba. Oko kukuthi, akunakwenzeka ukuba ukususa amanqatha esinqeni, ingamenzakalisanga amanye amalungu omzimba.

Enyanisweni, lo mbono akagwetyelwa. Iyoma esiswini ngenxa amantombazana njengoko na amadoda, yeyokuba isebenza kakhulu. Ukuba babele kakuhle umthwalo, iliso ukusebenza ukuzilolonga nidle okulungileyo, ngoko uya ngokuqinisekileyo kuba nako ukuphumeza isiphumo ezinqwenelekayo kwaye susa umzimba ukusuka kwindawo isisu kuphela. Noko ke, kwezinye iindawo zomzimba wakho uya kuhlala ngohlobo ingaguqukanga.

Kufuneka kuqatshelwe ukuba kunzima kakhulu ukubala ngokuzimeleyo zonke iparameters eziyimfuneko. Kungenxa yeso sizathu ke kucetyiswa ukuba ukuqeqesha kumagumbi ezizodwa apho kukho ababefundisa.

ukuzilolonga ngempumelelo

Ukukhetha iseti ethile zoqeqesho, zilungiselele nje wena ukuba kuya kufuneka ukuba azibandakanye imizuzu ezingama-40. Eli lixesha avareji ngexesha apho umzimba phantsi umthwalo efunekayo.

Ukuba ugqiba ekubeni wenze ku ejimini, ngelixa ingqalelo ekhethekileyo umthambo zilandelayo:

• Bonisani kunye iilifti umlenze.
• Linegunya (ngaphambi kokwenza kufuneka ukuba bajonge kunye nomqeqeshi).
• bend ezingalindelekanga (kuyanqweneleka ukwenza kubo benemizimba, izihlunu zakho ukusebenza nzima).
• Okusula amantombazana esiswini uthanda umthambo aerobic (nayiphi Bikes umthambo ezinxulumene).

kubaluleke kakhulu eklasini babe Cardio. Xa uqala kuphela ikhosi, qala nabo. Le imisipha shushu, kwaye kuya kuba lula ukuba afudukele kwezinye simulators.

tips umdla unika Anna Kurkurina. Esiswini iyoma ndlela yakhe ngenxa ethandwa kakhulu indlela ecace ngayo iziphumo aokusetyenziswa nayo.

ubude umsebenzi

Ukuze mfanelo zonke izihlunu esiswini, ungaphosani nanto, ukuzilolonga kufuneka kuhlala ukusuka imizuzu engama-40 ukuya kwiyure. Kufuneka kukhunjulwe ukuba ebudeni balo lonke eli xesha kuyafuneka ukusebenza okukhulu kangangoko kunokwenzeka.

Musa ukulibala eklasini malunga nokwenziwa buciko. Qiniseka ukuba wenze ashushu-up phambi kokuba uqale umthambo. Izihlunu kufuneka ukulungiselela imithwalo enzima.

Owenza ekhaya

Isisu yokomisa kuya kuba nzima kakhulu ngakumbi kwimeko, ukuba usebenzisa uyenze ekhaya. Noko ke, oku kunokwenzeka. Ukuza kuthi ga ngoku, hayi zonke umfazi unalo ithuba lokuya zokwenza umthambo. Izizathu inokuba nomahluko - yokungabikho kwexesha spare okanye yobume bemali. Kodwa khangela intle phofu ufuna.

Imithetho kanye tips:

• Into yokuqala ukuyenza - kukuba ukutsala wena kunye. Zindlu kukho ezininzi izilingo ezinokusiphazamisa ukusuka Amazing. Zama kangangoko unako ukuba ngokwam ukunciphisa kubo kwaye yenze.
• Ukuba ngaba awunayo dumbbells, akukho mfuneko kwangoko ukuya evenkileni uze uthenge ngayo. Ngokuba lixesha lokuqala iibhotile zeplastiki epheleleyo eqhelekileyo kakhulu ezifanelekileyo. Kwaye enye ukuya kwesitulo uthambekele unako ukukhonza njenge ukhuko umthambo. Isiphumo afumaneka kuyo nayiphi na imeko, ukuba oyifunayo.
• Omiswe of esiswini, ingakumbi kumabhinqa, icebisa imithambo rhoqo kwi-ndaba. Okubalulekileyo, musa ukulibala ngobunzulu okanye ukuzilolonga kunye breaks ubuncinane.
• Kukwacetyiswa kwakhona ukuba nelamaxandeka phambili nasemva yaye ecaleni. Oku a kakhulu kakuhle olawula ukujikeleza kwegazi emzimbeni.

Zilungiselele wena ingqondo yokuba ixesha lokuqala kuya kuba nzima kakhulu, ingakumbi emva kokuba umthambo kumatshini. Ingakumbi ukuba ubukhe zange badlale imidlalo. Izihlunu bathatha kakhulu umthwalo ugula. Kodwa khumbula, oko oyenzayo. Beautiful isisu sokumpompa phezulu kwaye mhle kakhulu, ngoko ke umsebenzi ubaluleke ngayo.

nidle khona

Yokudla kufuneka ibe ngqongqo ngokwaneleyo. ukusetyenziswa Efanelekileyo ukutya kunye iseti elungeleleneyo olulandelenayo ayiyi kuthabatha japan elide elide. Kuya kubakho "yokomisa" yokwenene isisu sakho nje abazi.

amacebiso aluncedo:

• Ukuba kakhulu kunene ngathi esimnandi, musa ukunyanzela ngokwakho ukuba akunjalo, kuba umzimba phantsi koxinzelelo. Nje endaweni chocolate kunye neelekese ukuba badle isiqhamo esithile okanye yobusi.
• Ufuna into yomgubo - ukupheka ngcono wena oatmeal, kodwa hayi ngaphezulu kwe 200 grams ngemini.
• Endaweni amafutha ezilwanyana qeqesha wena ukuba zidliwe kwizidlo ukutya intlanzi. Yena calories kumafa yayo iqulethe kancinane, kwaye ondla umzimba kunye iivithamini yingenelo.
• Kuluncedo kakhulu ukutya imifuno, itshizi kunye nerayisi.

ixesha yokomisa

Zilungiselele ukuba loo belly yokomisa - ixesha kuphela odlayo le nkqubo ayikho, kodwa kakhulu elide. Qhubeka ukwenza imithambo esweni ukutya yazo kufuneka ibe malunga 5 iiveki. Emva kweli xesha, ukuthatha ikhefu elifutshane, baphumle kwempixano kwezihlunu. Kholwani ndim, isiphumo na onjengawe nokukhuthaza ukuba ukugcina umzimba wakho ukwimo elungileyo.

Ngoku uyazi indlela i esiswini caba futhi nokuba yintoni na ekufuneka uyenze ukufezekisa le njongo. Thatha lo myolelo ngenqindi, yaye kungekudala kakhulu uya kukhangela kanye njengokuba uyinkosi.