Indlela ukususa amanqatha emacaleni: amacebiso aluncedo

Enye yeengxaki ethandwa exhalabisayo njengoko isiqingatha nemazi abemi, kunye namadoda - kukuba indlela yokukhupha amanqatha ukusuka emacaleni?! Le ngxaki kuphela ingasonjululwa indlela ebanzi ubunzima-ilahleko. Phantsi indlela esimbaxa libhekisela ukuphunyezwa kwenkqubo ubunzima normalizing epheleleyo, leyo yindlela ukutya eyiyo umthambo. Ngapha koko, ukuba balahle ngamanqatha kwemfuneko emacaleni akuyondlwan 'iyanetha, kuyimfuneko ukuba sizame kangangoko.

Ukuze uqalise kukuchonga, phantsi kwempembelelo kwezinye izinto yenzuzo yethu umphanda, ngokuhamba kwexesha, ayikho ukubukeka ogqibeleleyo. Amafutha ivela emacaleni ngenxa yokuba:

• onamanqatha amaninzi;
• buthathaka kwemisipha elibhalwe ngokumileyo.

Yiyo loo nto, ukuze ususe amanqatha emacaleni, kufuneka:

• balahle ukugeleza lwangaphakathi amafutha (visceral) ;
• ukuqinisa obliques;
• Inxalenye ukuphelisa fat ongama.

amacebiso: Indlela ukususa amanqatha emacaleni

Into yokuqala kufuneka wenze oku kulandelayo:

• Qala ukudla okulungileyo. Nutrition yenye ngamalungu yokuphila entsha. Ukutya ngokusempilweni - iseti ukwayanyaniswa amafutha, iiprotheni, iikhabhohayidrethi, iivithamini kunye neeminerali. Kwakhona, imali ligqithe iindleko zamandla yento ephilayo. ukutya okunezondlo inceda ukuphucula impilo kwaye musa bafumane ubunzima kuwo omabini amacala, kwaye kwezinye iindawo zomzimba.
• Yandisa umsebenzi umzimba imihla ngemihla ngenxa umthambo ukunciphisa umzimba. Ezi ukusebenza kuphela ukususa amanqatha, nto leyo ebaluleke kakhulu, kodwa kwakhona nsinya izihlunu kwiindawo ingxaki apha emzimbeni, enze umfanekiso ogqibeleleyo ngakumbi buphuculwe.
• Qinisani obliques. Ukuze wenze oku, kufuneka wenze umthambo hayi nje kuphela ngenxa yendimbane ezisezantsi neziphezulu izibophelelo, kodwa usebenzisa ngenxa elibhalwe ngokumileyo izihlunu esiswini. Emva umthambo kuyimfuneko ukwenza umyalezo kwindawo ingxaki kwaye kungcono ukwenza oko yincutshe.

Xa zonke i ngasentla kuwe jikelele kakhulu, susa amanqatha emacaleni bangaqala amancinci:

1. Nyanzela wena yonke imihla "abambelele" isisu imini. Yiloo nto ke kwemisipha mass of esiswini kufuneka uhlale toned kancinci. Masithi senza ngokubaleka.
2. Funda indlela yokugcina umva ohlala naye eflethini kumiwe ngayo echanekileyo imisebenzi ebalulekileyo. Egcina ngasemva kwindawo kwinqanaba, ususa i ombane ukusuka izibilini abaninzi. Ukongeza, loo nto ukuphefumla igalelo ekwandiseni ulwazi zonke iiseli zomzimba wakho anenani elifunekayo oksijini. Ukuze konke oku, ukuma oluchanekileyo abangaboniyo welula omhle, enika umfanekiso imizwa, ngokuvumelana kunye nokuzithemba.
3. Kuba ukulwa epheleleyo manqatha phezu emacaleni kwaye igcine isiphumo kuko kuhle ukujika iringi, okanye ihula-hupula. Ukuba une ixesha elaneleyo ukuba kufuneka ibe amathathu okanye amashumi amane emizuzu ngosuku.
4. Ukuba akuzange batsiba umgaqo engaganwanga kwezemidlalo, ngokuthe ngcembe bangene kubomi babo bemihla ngemihla imithambo ezahlukeneyo esiswini: swing esezantsi, izihlunu aphezulu ophakathi esiswini, ubunzima izihlunu osecaleni, kwakunye siqinise izihlunu uthambisa empontshwa kuyaphi kwindawo lisalele (ndiziqhawule imilenze kunye umzimba ngokwawo, kunye naye).

Kwaye okona kubaluleke kakhulu, khumbula ukuba le yokuqala iza kuqalisa ukuze sitshiswe amanqatha yangaphakathi (visceral). Ngoko ke, njengenyathelo lokuqala, uya uqaphele ukuhla izihlunu ongama adipose kule ndawo umphanda. Yenza angadimazeki aze anikezele, kukho inkqubo yendalo. Qhubeka ukuze ugcine ukutya efanelekileyo enze yonke umthambo eziyimfuneko. Emva ekunciphiseni amanqatha yangaphakathi (visceral) iqala ukushiya nenqatha ongama. Kunye ne obliques zokuqinisa uya mcaba imigca icala, unokukhawuleza oma.