Ukutshaja ekuseni - indlela elula ukuba ube ukulungele

Yintoni ibe bhetele ngakumbi Amazing encinane kusasa? Mhlawumbi nto. Okokuqala, nesigxina kusasa kusinika amandla imini yonke, yaye okwesibini, zempilo eziphuculweyo nangamandla; wesithathu, enkosi ukusebenzisa umzimba wethu ukhangela Idizayini kunye sihle ngakumbi. Ukongeza, kuba nempembelelo entle kakhulu kwimpilo yonke eziphilayo.

Indlela yokwenza umthambo? Okokuqala kufuneka siqonde umahluko phakathi imithwalo Cardio kunye Ukuvuya womserbia. Ukubaleka okanye ehamba ngebhayisekile kugqalwa ukuzilolonga ne enzima, kwaye bazama kwenziwa kuphela emva koqeqesho. Ukutshaja - Amazing encinane kuya kunceda umzimba wakho ukuba uvuke. Ngokwenza kusasa umthambo kuphucula somzimba wakho, ngoko ke kunokuba luncedo kakhulu kubantu abangengabo esebenzayo kakhulu yokuphila, phakathi kwezinye izinto, Ukuvuya womserbia kunceda angakhuli calories kusasa, kubaluleke kakhulu ukuba abantu abafuna ukuba ukuncipha.

Ukuze ufumane iziphumo ezinqwenelekayo, ukutshaja kufuneka wenziwe yonke imihla. Kwanokuba ngenxa yesizathu esithile aninabo ixesha, kungcono ukuba zokucutha isixa imithambo iyakhiwa ngokupheleleyo le nkqubo. Kuba isiqalo iya kuba ngokwaneleyo, kunye nemizuzu eli-15 kamva uyakwazi ukwandisa ixesha imizuzu engama-30, kuxhomekeka iinkanuko zakho nezakhono.   Abize kufuneka kwenziwe kusasa phambi kwesidlo sakusasa. Pre uyakwazi usele iglasi yamanzi, ngenxa yokuba xa silele imizimba yethu na emzimbeni, kwaye oko kuya kunceda ukubuyisela imali eseleyo fluid. Abathandi yekofu okanye iti endaweni amanzi usele iglasi yesiselo yakho oyithandayo.

imithambo ekuseni kufuneka uqale lomqolo. Ukwenza Amazing encinane. Le mithambo kakhulu ilula kwaye ophumelelayo kugobeka ebezingalindelekanga. ububanzi Ziinyawo zamagxa ngaphandle, enye ngesandla phezu bhanti, ifikelela isandla yesibini eya umzimba utyekelo intloko, ngoko kusolula izihlunu elibhalwe ngokumileyo esiswini. Ndayame yanjalo kumacala ahlukeneyo ngamaxesha 10-15. Emva lo msebenzi, uyakwazi ukuqhubeka ukuya elandelayo: Yima nkqo, iinyawo kunye, iingalo ukudibanisa enqabeni ngentla kwentloko uzame ukusa phezulu kangangoko kunokwenzeka, kwangaxeshanye musa ukulibala ukuphefumla nzulu impumlo yakho kunye nokukhupha ngomlomo. Ukuze baphumle ngomqolo yakho, thatha indawo yokuqala itafile (kunye amadolo) uze uhlale phantsi phezu izithende ngeempundu, kunye nezandla kume phambili, zikwenze kwempixano kunye kwalapho. Hlala kule ndawo imizuzwana 15 aze avuke. Kulo ukuzilolonga ukuba umnqonqo ugqityiwe. Ngoku ungakwazi ukuqala umthambo enkulu.

imithambo Morning - iseti olulandelenayo kuzo zonke amaqela imisipha

Abenze - ukusetyenziswa kakhulu ngempumelelo ebandakanya onke amaqela kwezihlunu. Kubalulekile ekusebenziseni - gcina iso esinqeni, asifanele SAG, umzimba kufuneka ube umgca ngqo xa ujonga wena esipilini. Yenza umthambo amaxesha amaninzi kangangoko kunokwenzeka. Emva koko nyukela kancinci kwi-ndaba. Eyona ndlela ilula - linegunya. Lala ngomqolo yakho, iinyawo - phezu Ububanzi isinqe, ephantsi umva ukucinezwelwa emgangathweni, izandla emva intloko yakhe. Ngobunono uphakamise ibe likhaba ukusuka emgangathweni, isalityaziswa yi yesibini kwaye ukwehlisa umzimba kamnandi. Lo msebenzi kufuneka ubuncinane izihlandlo 30. Ukuzilolonga nzima umlenze wokuthwala, ngoko ke musa ophela kuphela eendaba eliphezulu nophakathi, kodwa ephantsi. Isigaba sokugqibela imfudumalo-up onokuyenza ukuhlala-ups - lo msebenzi ilungileyo ukomeleza izihlunu gluteal. Iinyawo ububanzi egxalabeni ngaphandle, emva ngqo, ezintle yaye qinisekisa ngamadolo zakho musa ukunyamekela line iikawusi, kufuneka ube uziva ngathi hlala esitulweni, ebeka ezimpundwini umva, amadolo ngaxeshanye iyalungiswa musa ukuya phambili.

Loo intlawulo encinane kusasa kuya kukunceda ugcine umzimba wakho kwimilo elungileyo, uya kubazisela mood elungileyo imini yonke yaye ukuzithemba!