Amafutha angaphezu kwesisu nasesinqeni "i-headache" yabesifazane abaningi. Futhi ngisho nokuqala ukwenza umzimba ekushicileleni , ungabona ukuthi amamentimitha angaphezulu aphuma kule ndawo kancane kancane futhi ngokungafuni. Futhi konke ngoba abesifazane ngokwabo baye bakhulelwa ukuzivikela okuncane ngaphakathi endaweni yezitho ezibhekene nokuzala. Kodwa-ke, ungakhathazeki, lesi sihloko sizokutshela ukuthi kanjani nokuthi yini okuzokwenza ukuze ususe isisu.
Ngiyiphi imishini yokuzivocavoca engingayisusa isisu?
Ngeshwa, ngisho nemisipha enamandla yomshini angakwazi ukufihla ngemuva koqweqwe lwamanqamu angaphansi, ngakho-ke le nkinga kufanele ixazululwe ngendlela eyinkimbinkimbi, ilayishe umzimba wonke futhi idle kahle. Emisebenzini evamile, udinga ukwengeza umzimba wama-cardio ukuze ususe isisu. Ukusebenza okuhle kuhlukile: ukugijima, ukuqhuma intambo, nokuqeqeshwa okujwayelekile kwi-bike yokuzivocavoca noma i-ellipsoid kungaletha umphumela omuhle kakhulu. Ngaphezu kwalokho, kubaluleke kakhulu ukuphefumula, ngifuna ukusho ngokufanele, kodwa kubaluleke kakhulu ukuqapha ukuphefumula ngokujwayelekile nokungawulibali. Esikhundleni sokuzikhandla, ukuguqula, nokuphefumula.
Ukusebenza eqenjini, ungaphazanyiswa izingxoxo nezinye izikhathi, ukuphefumula okungenjalo kuzohluleka, futhi ngeke kube lula ukuyibuyisela, futhi konke ukuqeqeshwa kuzohamba kabi. Intamo akufanele ihlukunyezwe ngesikhathi sokuqashwa: kubalulekile ukuthi indawo yekholomu ikhululekile. Umthwalo kufanele wanda kancane kancane futhi usebenze njalo, ngoba imisipha yomzimba masinyane "ukhohlwe" ngomphumela onenzuzo owutholile.
Yikuphi ukuvivinya umzimba okuzosiza ukususa isisu?
- "Izikhali". Ukwenza lokhu, udinga ukulala phansi, ubeke izintende ngaphansi kwezigqoko zakho, uphakamise imilenze yakho kancane bese uqala ukuwaphakamisa emaceleni bese ubahlanganisa ndawonye, uwela. Yenza izinqola ezintathu zezindlela izikhathi ezingu-10.
- Izinselele eziyinkimbinkimbi. Ukwenza lo msebenzi, udinga ukulala emhlane wakho, ubeke izandla zakho esiswini sakho, imilenze ndawonye. Ekuphumuleni, ngesikhathi esisodwa uphumule umzimba bese uphakamisa imilenze yakho. Bese bethululela izandla zabo ngangokunokwenzeka, bezwa indlela imisipha yomshini wokucindezela ngayo. Inombolo yezindlela nokuphindaphinda kufana nokusebenza kwangaphambilini.
- Ukukhuluma ngokuthi yikuphi ukuvivinya umzimba okukhipha amafutha kusuka esiswini, kufanelekile ukubhekisa ukuguqa ngamadolo aguqe. Ukuphakama endaweni yokuguqa ngamadolo, ukuphumula phansi ngamasokisi wezicathulo ezigijima . Ukuhlunga imisipha, ukuphumula ngamadolo kusuka phansi bese uhlala kule ndawo, ngaphandle kokugoqa phansi emuva bese ubeka emuva ngqo. Ekuqaleni, "hlala" imizuzwana embalwa, ukwandisa kancane kancane lesi sikhathi sesikhathi. Kamuva, ungashintsha lo msebenzi usebenzisa "Plank" evamile.