Ukuphambanisa i-steel press ngenyanga - kuzwakale njengenganekwane. Kodwa uma wenza umzamo omkhulu, phambanisa umshini ezinsukwini ezingu-30 kunokwenzeka ngempela. Futhi umphumela uyisisu esihle nesisu - ngokuqinisekile uzojabula (uma kunesisindo esiningi ngokweqile).
Indlela yokupompa intombazane enhle yokucindezela?
Uma kukhona iphupho lokuphambanisa ucindezela inyanga, ungafunda ekhaya noma ku-gym. Kodwa-ke, kunoma yikuphi, umphumela uqhathaniswa nemizamo eyenziwe. Ngakho-ke, kungakhathaliseki ukuthi ukuqeqeshwa kuqhutshwa kanjani, ukunikeza isidingo sohlelo olugcwele. Indlela elula yokupompa i-press ukwenza isethi yokuzivocavoca eyenzelwe ukuqinisa imisipha yomzimba nsuku zonke, nokulandela izincomo zabaqeqeshi mayelana nokudla okhethekile.
Ukufudumala ngaphambi kokuzivocavoca okuyinhloko:
- Ama-squats angu-20 - udinga ukuba uqhubekele ezingeni lapho izintambo zizofana khona phansi, ngemuva kufanele kube okuqondile, imisipha yomshini - ucindezelwe;
- emithambekeni - 20 kuya kwesokudla, 20 ngakwesobunxele;
- ukuphakamisa imilenze ngokuphambene nesiqu, kusuka endaweni elele eceleni - 20 ngomlenze ngamunye;
- ukuhlanekezela "ibhayisikili" elele ngemuva kwakhe - imizuzu engu-10-15;
- ukuvuthwa kwe-hoop - imizuzu engu-10-15.
Inkimbinkimbi ephumelelayo yokupompa ucingo izinsuku ezingu-30 - ukuguquka okwenziwe emhlane, ukuphakamisa imilenze yakho ngamadolo aguqe (iziqhekeza eziphambene nomzimba):
- ukuphonsa umzimba ophezulu wokunyakaza kusuka phansi ugubude ngamasentimitha angu-15-20 bese ulungisa isikhundla samasekhondi ambalwa, uphinda - izikhathi 10-50;
- ngokucindezela okujwayelekile, umzimba udinga ukukhuliswa ngangokunokwenzeka, uhlose ukuthinta ikhanda lamadolo (ukuze kube ngcono ukusebenza kahle, singakwazi ukuthwala ukucindezeleka ngemuva kwekhanda, isibonelo, ipaki elivela ebha), ukuphinda - izikhathi 10-50;
- for imisipha oblique, izimbongolo kufanele athonywe emadolweni - ngakwesobunxele kwesokunxele kuya emadolweni kwesokudla, elbow kwesokudla - emadolweni kwesokunxele, phinda - 10-50 izikhathi.
Ngaphandle kokuzivocavoca okuhloswe ngazo kumaphephandaba, kungakapheli inyanga, kuyadingeka ukwandisa umthwalo wezinhliziyo, okuzosheshisa ukushisa kwamafutha kuwo wonke umzimba. Thatha isikhathi sokugijima, ugibele ibhayisikili, ugibele.
Amathiphu awusizo kulabo abafuna ukupompa umshini
Ukucindezeleka ngokomzimba kungxenye yesigamu sokuphumelela ekufezeni umphumela oyifunayo. Ukudla okunempilo kubalulekile kakhulu kumshini omuhle wensimbi. Okokuqala, kubalulekile ukushiya imikhiqizo eyingozi eyenza uketshezi lwamafutha esiswini. Lezi yi-sausages, imikhiqizo yokubhema, ushukela, ama-pastries, izitsha ezithosiwe namafutha.
Ukudla kufanele kube yingxenyana, kanti izingxenye ezincane - zidla izikhathi ezingu-5 ngosuku, ingxenye eyodwa kufanele ibekwe epulini elincane (ivolumu cishe 200 ml). Kuphela ngale ndlela yokudla kuzokwenza ukuthi kube nomfutho we-metabolism ne-fat burning on the stomach. Kodwa ukuzondlala yindlala kuyaphikisana - imetabolism izoba yingozi kakhulu, futhi umzimba uzoqala ukwenza izinqolobane ezinamafutha ngisho nokudla okuncane!
Ukudla kufanele kube nemikhiqizo emisha kanye nekhwalithi - inyama, izinkukhu, izinhlanzi, amaqanda, imikhiqizo yobisi oluvutshiwe, imifino, izithelo ezingenakusihlwa, okusanhlamvu. Ungathathwa ngemikhiqizo ephansi-ikhalori ne-fat edayiswa ezitolo. Ngokuqukethwe okuphansi kwe-fat, ushukela oluningi nesitashi lifihlekile, futhi okuqukethwe okuphansi kwekhalori kutholakala ngokungeza izinto eziwusizo kakhulu zamakhemikhali ezilimaza umzimba.
Uma ufuna i-sweet - adle amakhekhezi adingekayo ayenziwe ngokuzikhandla ezivela izithelo ezomisiwe , amantongomane, i-cottage shizi, i-vanilla nesamba esincane ushukela. Ayikho umonakalo nekhwalithi yekhwalithi, into esemqoka - okokuqala ohlwini lwezithako kufanele kube yi-cocoa - okungenani i-70%.
Ungakhohlwa ngemali eyanele yamanzi - 2-2.5 amalitha ngosuku. Amanzi ahlanzekile, itiye eluhlaza noma i-herbal, amanzi amaminerali - lolu hlobo lwesiphuzo luzosiza ukususa ubuthi kanye nama-slags akhululwa lapho kunamafutha atshisayo. Futhi ukuze kube nomzimba omuhle, amanzi nawo adlala indima ebaluleke kakhulu.