Ngokuvamile kwenzeka ukuthi kuyadingeka ukunciphisa imiqulu hhayi kuphela komzimba wonke, kodwa kuphela izingxenye ezithile zayo. Lapha, isibonelo, indlela yokulahlekelwa isisindo ezandleni zakho, yini okudingeka uyenze ukuze ulahlekelwe isisindo kuphela?
Yidla ngezandla ezincinci
Abanikazi bezandla ezigcwele, bacabanga ukuthi bangakwazi kanjani ukulahlekelwa isisindo kule ndawo, Yebo, bazofuna ukudla okunempilo. Ngakolunye uhlangothi, kunengqondo - udinga ukususa imiqulu, kodwa kufanelekile ukulungele ukuthi nanoma yikuphi ukudla, hhayi izandla zakho kuphela ezilahlekelwa isisindo, kodwa umzimba wonke. Ngakho-ke, ukudla okuqinile okuthembisa ukulahlekelwa isisindo esinamandla, asifani. Kuzokwanela ukwandisa ukusetshenziswa kwemifino nezithelo bese udla amaswidi amancane. Ungazama ukudla okunciphisa, isibonelo, ngokusekelwe elayisi. Kodwa nokho udinga ukukhetha ngabanye, kuye ngokuthi ufuna ukulahlekelwa isisindo kangakanani kwezinye izindawo. Uma ungafuni lutho ngaphandle kwezandla zakho, awufuni ukuthokoziswa nokudla kakhulu. Yidla kangcono ezingxenyeni ezincane, kodwa ngokuvamile.
Indlela yokwenza izandla zakho zibe mncane - ukuzivocavoca
Kodwa ukudla okunye ukuze izandla zilahlekelwe kancane. Ukudla kungenzani? Susa kuphela amafutha amaningi, kodwa imisipha ye-flabby ayikho isidlo ngeke isuse. Imidlalo kuphela engakwazi ukubhekana nale nkinga. Yiziphi izingosi ezidingekayo ukuze ulahlekelwe isisindo? Ama-push-ups aphelele ukuze aqinise imisipha, angenziwa, kokubili kusukela phansi nasekusekelweni, azobe esasiza ukwenza izandla zibe mncane. Futhi uphinde uguqule ukususa-ups nakho kuhle. Ukwenza lokhu, hlala phansi, ubuyele esihlalweni. Yenza ama-push-ups, izintende zihlala esihlalweni sobuhlalo. Udinga ukucindezela izikhathi ezingu-8-10. Futhi ngaphandle kwe-push-ups kudingekile ukuthi ufake phakathi kokuyinkimbinkimbi yakho izivivinyo ezilandelayo nama-dumbbells. Kufanele kube nokuphindaphinda okungama-30, kudingeka izimbongolo (1.5 kg), futhi izikhathi ezingu-3-4 ngesonto.
- Sukuma uqonde, thatha ama-dumbbells ezandleni zombili. Donsa izandla zakho phambi kwakho, ziphakamise uphinde uziphephe ngemuva kwekhanda lakho. Bese uphakamisela izandla zakho up bese welula phambi kwakho.
- Ukulala phansi, faka izandla zakho ezinhlangothini, uzibophe emaceleni. Phakamisa izandla zakho, uzivale phambi kwesifuba sakho, bese ubuyela esimweni sokuqala.
- Vuka ngokuqondile, welula izingalo zakho eceleni kwesiqu. Ushayela ngezandla zakho.
- Vuka ngokuqondile, wehlisa izingalo zakho eceleni kwesiqu. Khulisa izandla zakho kancane kancane, uzidonsa phambi kwakho, bese uzinciphisa kancane kancane.
- Vuka ngokuqondile, welula izingalo zakho eceleni kwesiqu. Ngenkathi ugoqa izingalo zakho ezinhlangothini, ziphakamise ezingeni lamahlombe (izandla phambi kwesifuba). Spread izingalo zakho ngama-dumbbells ezinhlangothini bese ubahlisela emzimbeni.
- Uhlezi esihlalweni, uqondise umhlane wakho, futhi izandla ziwehla phezu kwesiqu. Ngokunye, bhonsa izingalo zakho ezinhlangothini.
Yini enye engingayenza ukuze izandla zami zilahlekelwe isisindo?
Uma sicabanga ukuthi singanciphisa kanjani izandla ezandleni, ngokwemvelo sifuna ukukwenza ngokushesha. Imithwalo yemvelo ithembise ukusinika "ama-hand-hand" emva kwezinyanga ezingu-3-4 zokuqeqesha, ngosizo lokudla, inqubo izosheshisa kancane. Yebo, yini okufanele ukwenze ukuze wenze izandla zakho zilahlekelwe isisindo ngokushesha? Kuzosiza ukufeza imithetho elandelayo, kanye nokusikhipha kanye nokusikwa.
- Phuza amanzi amaningi (hhayi itiye noma ijusi), okungenani ama-2 amalitha ngosuku. Inqubo yokushisa fat izohamba ngokushesha.
- Cishe amaphesenti angu-30 omzimba womzimba uthola ekutholeni amanzi ngqo esikhumbeni.
Ngakho-ke, ukugeza njalo kuzosiza. - Amaswidi, ama-sodas kanye nogwayi basusiwe kwimenyu yakho. Sishintsha lezi zinjabulo zokuphila ngamavithamini, ikakhulukazi i-vitamin A. Itholakala ku-utamatisi, amaphisikezi, i-peas eluhlaza kanye nama-apricot.
- Kabili ngesonto imizuzu eyi-10, gubha izizathu zekhofi esikhunjeni sezandla zakho. Shiya le mask imizuzu embalwa bese ugeza. Ukuze uthole umphumela omkhulu, ungakwazi ukugoqa izandla zakho ngefilimu yokudla bese ushiya isigamu sehora.
- Zenze wena ukusikhipha nsuku zonke nge-creaming eqinile. Qala ngemivimbo, uhlile ukhilimu esikhumbeni, bese uqhubeka ukukhanyisa.