Ufuna hhayi nje ukulahlekelwa isisindo, kodwa kubonakala sengathi i-bikini ephuthelwe? Khona-ke sekuyisikhathi sokwenza izinguquko ohlelweni lwakho lwansuku zonke futhi uthole ukuthi yini uhlelo lokuqeqesha lokusiza. Ukuze uthole imisipha echazwe kahle, kuzodingeka usebenze kanzima futhi ube nesineke. Unomsebenzi omningi ongakwenza ngokubukeka kwakho.
Ukuqeqeshwa ekusizeni amantombazane
Konke kuqala kanjani? Uthenga ukubhalisa kwendawo yokuzivocavoca, thola isazi sokubhala uhlelo, noma uzenze ngokwakho, uqoqe ulwazi oluvela emithonjeni ehlukahlukene, bese uya ehholo nasemsebenzini, emsebenzini, emsebenzini.
Uhlelo lwakho lokuqeqesha lokukhululeka kufanele lubukeke kanje:
- 3-4 izikhathi ngesonto ngesikhathi esifanele uthatha ifomu, upake esikhwameni bese uya ehholo;
- phakathi kokuqeqeshwa zinikeze usuku lokuqala lokuphumula, ukuze imisipha ibuyiselwe futhi ilungiselelwe ingxenye elandelayo yokucindezeleka;
- ekuqeqeshweni ngalunye awusebenzi ngaphezu kwamaqembu angu-2-3 wemisipha (kuphela ukuze ukwazi ukuwapompa ngekhwalithi);
- ohlwini lwama-exercises angaba ngu-20, ngamunye wenza ngezinyathelo ezingu-3-4;
- ukuvivinya umzimba kuyafana nokuthi uma usebenza ukwandisa imisipha yomzimba, unganezela nje ukuzivocavoca okuningi;
- ububanzi bomsebenzi - ukuphindaphinda okungu-12-15;
- kufaka phakathi imithwalo ye-aerobic (imizuzu engu-20 kuya kwangu-40) emva kokuzivocavoca ngalunye.
Iphutha le-Newbie: abanye bakholelwa ukuthi ukuphinda okuphindaphindiwe, kungcono umphumela. Lokhu akunjalo! Ukuzivocavoca ngokukhululeka kwemizimba kunokwenza izikhathi ezingu-12-15 ngendlela ngayinye, kodwa wabeka izisindo zokusebenza ukuze kuphindaphinda ukuphindaphinda imisipha "imemeza". Yilapho uthola umphumela omkhulu. Ngokuvamile ukuqeqeshwa okukodwa kuyanele ukunquma ukuthi yiziphi izinsimbi ezikufanelekile.
Khulisa kancane kancane umthwalo, uma uqonda ukuthi lo msebenzi wawunikezwa kalula, kodwa ungakhulumi inani lokuphindaphinda. Kunconywa ukuphrinta uhlelo lwakho bese uthatha leli qabunga nawe. Ekuqeqesheni, inothi oyisisindo oyisebenzisayo ekusebenziseni ngalunye nokuthi ziningi kangakanani okuphindaphindiwe ozenzile.
Zama ukufaka umzimba wokuzivocavoca ohlangothini oluyinkimbinkimbi yokuzivocavoca. Yebo. sebenze kaningi hhayi ngezindleko zamahhala, kodwa kumasimulator akhethekile, ukuze ukwazi ukugxila kumisipha ethile nokusebenza kangcono.
Ngemuva kokuzivocavoca ngamunye, kufanele uzizwe ukhathele. Uma uphuma emingceleni, awuzange usebenze kanzima, futhi ungamangali uma ungaboni ushintsho olulinde isikhathi eside enyangeni noma emibili. Kudingeka zizuzwe!
Kudingeka uhlale ulalela imizwa yakho futhi ukwandise umthwalo kanye nobunzima. Lokhu kusebenza kuzo zonke izakhi. Isibonelo, ukuzivocavoca okunjalo ekukhululweni komshini wokunyathelisa njengoba uphakamisa izinyawo ekulengeni kumshini, ungaba nzima ngokuya kwibha, bese udonsa ukulinganisa.
Ukuqeqesha ngokusiza: ukudla
Iphuzu elibalulekile: futhi, ngaphandle kokudla okuqinile akunakwenzeka. Ungakwazi ukufezekisa imiphumela emangalisa, kodwa izobe zifihliwe izingqimba zamafutha. Ngakho-ke, noma yikuphi
Lena inqubo eyinkimbinkimbi kunalokho, ngoba kufanele uzikhawuleze kakhulu ekudleni futhi ulahle zonke izinhlobo zokudla okumnandi. Abasizi kule nkinga enzima ngawe bangabuye babe amafutha ashisa , kodwa kudingeka uqaphele nabo. Enye yemiphumela emibi yimizwelo engaqiniseki, ukucasula. Ngakho-ke uma ungumuntu "omzwelo", mhlawumbe kungcono ukwenza ngaphandle kwabo. Kunconywa ukuthi ungabhekiseli kubo kusukela ekuqaleni komzabalazo wokusiza, sebenzisa lezi zithasiselo lapho isisindo sakho sifinyelela "etafuleni" futhi seliyeka ukushintsha. Ngakho-ke, ukushisa amafutha kuzothuthukisa ukuthuthuka kwakho endaweni efile, futhi uzosondela emgomweni obekiwe.