I-Boka, ebonakala ngaphansi kwezingubo, bheka, ukuyibeka ngomoya omnene, omubi. Ukulahla akulula, ngoba amafutha kule ndawo kunzima ukuthatha. Indlela ehlanganisiwe ibalulekile ekuxazululeni, ngakho-ke ulwazi mayelana nokususa izindlebe ezinhlangothini luyoba usizo kakhulu. Inqubo yokulahlekelwa isisindo kubalulekile ukuba udle kahle futhi usebenzise umzimba njalo. Wayefuna nje ukusho ukuthi awukwazi ukulahlekelwa isisindo endaweni eyodwa, ngoba amafutha ashiswa kuwo wonke umzimba ngesikhathi esifanayo.
Indlela yokuhlanza izinhlangothi ekhaya - imithetho yokudla
Ngeke ukwazi ukuthola imiphumela emihle ngaphandle kokushintsha izimiso zokudla. Kunemithetho embalwa ebalulekile okufanele ifakwe ku-akhawunti:
- Yenza okuthandayo ukudla okuyingxenyana. Lokhu kubalulekile ekugcineni umzimba kanye nokuntuleka kwendlala. Isidlo esibaluleke kunazo zonke nesokwanelisayo yisidlo sasekuseni, kodwa isidlo kufanele sibe njengokukhanya ngangokunokwenzeka.
- Uma ufuna ubuhle obuhle, khona-ke lanike amahle, ukupheka, amafutha, usawoti, ukubhema nokunye ukudla okulimazayo.
- Isisekelo semenyu kufanele sibe izithelo nemifino, igcwele i-fiber, futhi kubalulekile ekusebenzeni okujwayelekile kwesistimu yokugaya ukudla. Faka kwimenyu inyoni, inhlanzi kanye nenyama ephilile.
Esinye isimo sokuthi ukususa ngokushesha izinhlangothi zendlu - uphuze okungenani ama-1.5 amalitha amanzi ngosuku. Okokuqala, uketshezi lusiza ukunciphisa ukudla , futhi okwesibili, kubalulekile ekusetshenzisweni komzimba.
Yikuphi ukuvivinya umzimba okusiza ukususa izinhlangothi?
Ukuze uthole ukuqeqeshwa okulukhuni kubalulekile ukukhetha ukuzivocavoca, lapho yonke imisipha yomzimba ithola umthwalo. Ukushisa amafutha, awukwazi ukuvela okuthile okuphumelelayo kunokuzivocavoca kwe-aerobic. Ungakhetha ukugijima, ukuqaqa noma enye indlela. Kumele kwenziwe kathathu ngesonto, kusukela emaminithini angu-20, futhi emva kwesikhathi kufanele kukhuliswe imizuzu engama-40. Ukuzivocavoca ngalunye kwenziwa ngezindikimba ezingu-3, okwenza okuphindwe kabili.
Yiziphi izenzo zokususa izinhlangothi:
- I-Skew iyaphutha . Themba empileni yakho bese ugoba imilenze yakho, kuyilapho insizwa eyodwa kufanele ifakwe emadolweni komunye. Bamba izandla zakho ngemuva kwekhanda lakho futhi njalo cindezela emuva kwakho phansi. Phakamisa amahlombe akho, uphume, uphendulele ngamunye ngakwesokunxele nangakwesokudla. Ungabeki isikhumba sakho esifubeni sakho futhi ungabeki izandla zakho ekhanda lakho. Phakathi nokuzivocavoca, amahlombe akufanele alale phansi;
- Side lath . Uma unesithakazelo sokususa ngokushesha izinhlangothi, ke uqaphele lo msebenzi olula kodwa osebenzayo. Hlala eceleni kwakho futhi ugcine imilenze yakho iqonde. Phakamisa ingalo yakho ephansi phansi, uyibeka ngokugcwele ngaphansi kwehlombe lakho, bese udonsa enye. Phakamisa i-pelvis, uhlale phansi ngaphandle kwesandla nesandla. Umzimba kufanele uhlanganise ngisho nomugqa. Qinisekisa ukuthi akukho okungahambisani nomhlane osemuva, futhi ungapheli umoya wakho. Phinda konke futhi ngaphesheya.
- Izitayela . Thatha induku yezemidlalo bese uyibeka emahlombe akho. Beka izinyawo zakho ngokubanzi kunamahlombe akho. Ingabe ukuhamba phambili kuqala ngakwesinye isiqondiso bese kuthi kwenye indlela. Ungenza imithambeka nge-dumbbell. Kulokhu, i-projectile kufanele ithathwe ngesandla futhi igcinwe eduze kwe-hip. Gcina kuncane ngangokunokwenzeka ukuze uzizwe ukwehlukaniswa kwemisipha.
- Ukuphoqa ukuhlala . Ukuze ususe masinyane izinhlangothi zendlu, yenza umsebenzi onjalo: hlala phansi, uguqe ngamadolo bese uwagcina esisisindo. Ezandleni zakho, thatha i-dumbbell. Phindaphinda ngokuhambisa umlenze wokuqala kuqala ngakwesobunxele, bese uya kwesokudla. Kubalulekile ukugcina umhlane wakho njalo esimweni sezinga.
Ukubhekana nenkinga ekhona, ungakwazi ngosizo lwe-hoop, kodwa khumbula ukuthi kufanele ishintshwe okungenani isigamu sehora. Kunezinguqulo ezahlukene ze- hulahop , ezongezwa ngamabhola wokubhusa , okusiza ukuphula ama-fatty deposits.