6 izivivinyo zokuchaza isisu ekhaya

-Delile

• Ukuzivocavoca ukuchaza isisu ekhaya
• 1. Isisu ku-V
• 3. Isiphambano sesisu
• 4. Isisu esinokuphakama kwesinqe ebholeni
• 5. Ibhodi ngebhola
• 6. Ibhodi enezisekeli ezi-2
• Yini okufanele udle
• Amathiphu wokuchaza i-abs yakho

Ukuchaza isisu kubalulekile ukwenza izivivinyo ze-aerobic, njengokugijima, futhi lokho kuqinisa indawo yesisu, ngaphezu kokuba nokudla okunothe kwemicu namaprotheni, ukuphuza okungenani u-1.5 L wamanzi. Ngaphezu kwalokho, ukugwema ukucindezeleka, ukwenza i-massage esiswini nokwamukela ukuma okulungile nakho kubalulekile ukugcina isisu sakho siqinile.

Imvamisa, isisu esichaziwe sivela lapho amafutha aqongelelwe esiswini ekhishwa futhi imisipha ithanjiswa futhi ukuze kugcinwe imiphumela, kubalulekile ukuqhubeka nokwenza umsebenzi wokuzivocavoca umzimba njalo nokulandela uhlelo lokudla ngokuya ngokuyalelwa ngudokotela.

Ukuzivocavoca ukuchaza isisu ekhaya

Ukuze ukwazi ukuchaza isisu, kufanele kwenziwe izivivinyo eziqinisa i-CORE, ukuze izibilini zivele ngokusobala, futhi ngaphezu kwalokho ukunciphisa inani lamafutha kuleso sifunda ngoba imisipha yesisu iyiqembu elincane lemisipha futhi kuchazwe kuphela esiswini esisodwa ngaphandle kwamafutha. Okunye ukuzivocavoca okungenziwa ukuchaza isisu ekhaya yile:

1. Isisu ku-V

Kulesi sisu, umuntu kufanele alale phansi ngomhlane, aphakamise imilenze yakhe yeluliwe noma i-semi-flexed kanye nomzimba wabo, ukugcina izingalo zabo phambili. Lokhu kuvivinya kwenziwa nge-isometry, okungukuthi, umuntu kufanele ahlale endaweni efanayo cishe imizuzwana engu-15 kuye kwengu-30 noma ngokwesibonakaliso sothisha, ukugcina isisu sinenkontileka ngaso sonke isikhathi.

3. Isiphambano sesisu

Ukwenza lokhu kuhlala phansi, okwaziwa nangokuthi ukuhlala esiswini, umuntu kufanele azimise kube sengathi uzokwenza ukuhlala okujwayelekile, abeke izandla zakhe entanyeni, aphakamise amahlombe akhe phansi, agcine isisu inkontileka futhi yenza ukunyakaza ngendololwane yangakwesokudla ukuthinta idolo langakwesobunxele, kushintshanisa ukunyakaza ngendololwane yesobunxele kuya edolweni langakwesokudla. Kubalulekile ukuthi isisu sihlale sinenkontileka kulo lonke uhlelo lokuzivocavoca.

4. Isisu esinokuphakama kwesinqe ebholeni

Isisu esinokuphakama kwesinqe ebholeni nakho kuwukuzivocavoca okukhulu, kuyadingeka ukuthi lokhu kulale phansi, kubhekwe phezulu, kubekwe amathe ezinyawo kuma-pilate boal futhi kuphakamise okhalweni, okwenza lokhu kuhamba kancane ngokusho isincomo somfundisi.

5. Ibhodi ngebhola

Kulokhu kuvivinya umzimba, kufanele ubeke izinyawo zakho ebholeni bese uxhasa izingalo zakho phansi, sengathi uzokwenza ibhodi. Ngemuva kwalokho, goba amadolo akho, udonse ibhola uye phambili, ngaphandle kokuhambisa izingalo zakho. Lokhu kuvivinya kuyathakazelisa ukuchaza isisu ngoba sidinga imisipha yesisu ukuthi iqine ngokuqinile ukuze umzimba uzinze endaweni futhi ukunyakaza kwenziwe ngokufanele.

6. Ibhodi enezisekeli ezi-2

Ukwenza lo msebenzi, kubalulekile ukuthi kusebenze izicubu zesisu ukuze ube nokulinganisela. Ekuqaleni, umuntu kufanele ahlale endaweni yepulangwe bese esusa ingalo nemilenze ephambene phansi, okungukuthi, aphakamise ingalo yangakwesokudla nomlenze wesobunxele, ngokwesibonelo, ngezinsimbi ezimbili kuphela. Kunconywa ukuhlala kulesi sikhundla isikhathi eside ngangokunokwenzeka noma ngokusho kwesincomo somfundisi.

Yini okufanele udle

Ukudla kubalulekile ukugcina impilo nokusiza ekuchazeni isisu, futhi kubalulekile ukuthi kuboniswe ngungoti wezokudla ukuze uhlelo lokudla okunempilo lumiswe ngokuya ngezimpawu zomuntu nezinhloso zakhe. Kunconywa ukuthi kudliwe ukudla okunomsoco futhi okuhlukahlukene futhi okusiza ukushisa amanoni nokusheshisa imetabolism, njengoba kuboniswa ngalokhu:

• Yidla okungenani ukudla okungu-5 ngosuku, ukungasebenzisi ngaphezu kwamahora amathathu ngaphandle kokudla;
• Phuza okungenani u-1.5 L wamanzi, itiye eliluhlaza noma i-artichoke;
• Yidla imifino noma izithelokukho konke ukudla kosuku;
• Yidla ukudla okune-fiber ephezulu, sidla ifilakisi, i-oats kanye nokudla okuphelele;
• Ukudla ukudla kwe-antioxidant njengotamatisi, amawolintshi noma amantongomane aseBrazil;
• Yidla ukudla okusheshisa imetabolism njenge-ginger noma isinamoni, isibonelo;
• Yidla amaprotheni ngakho konke ukudla, njengamaqanda, ubisi, inyama nenhlanzi;
• Gwema ukusetshenziswa kokudla okunamafutha, okunoshukela noma okwenziwe, njengabaqhekezi, ukudla okubandayo noma okusemathinini.

Lokhu kudla kusiza ekwehliseni amathuba okugcina uketshezi futhi kube nomthelela ekusebenzeni kahle kwamathumbu, kunciphise ukuqunjelwa nokuqunjelwa futhi kuholele esiswini esinethoni.

Ngaphezu kwalokho, ukuze isisu sibe sesimweni ngokushesha okukhulu, sithole ubukhulu bemisipha, izithasiselo zamaprotheni zingathathwa, kepha-ke kufanele kunconywe ngusomsoco, njengoba kudingeka ukuhlola izidingo zamaprotheni nezimpawu zomuntu, uma kungenzeka kukhombise ukuthi efanele kakhulu. Yazi izithasiselo ezithile ukuthola imisipha.

Amathiphu wokuchaza i-abs yakho

Amanye amathiphu amahle wokuchaza isisu ukulandela ukudla okune-hypocaloric okuholwa ngongoti wokudla, ngaphezu kokuzijwayeza ukuzivocavoca umzimba, njengokugijima, ukwandisa izindleko zekhalori nokukhuthaza ukushiswa kwamafutha esiswini. Kepha ukuze ube nesisu "samaphakethe ayisithupha" kubalulekile ukwenza izivivinyo zesisu ngezindlela ezahlukahlukene, amahlandla amaningi ngeviki futhi nokudla ukudla okunothe ngamaprotheni ngoba lokhu kuthanda i-muscle hypertrophy.

Ngaphezu kwalokho, ubuciko bempi futhi buyindlela enhle kakhulu kulabo abafuna ukuchaza isisu, ukubumba umzimba nokwandisa ukukhuthazela namandla omzimba. Funda kabanzi ngobuciko bempi.

Ukwamukela ukuma okuhle nakho kubaluleke kakhulu ukulahlekelwa yisisu ngoba, lapho umgogodla, okhalweni namahlombe kuqondaniswe kahle, izicubu zesisu zikwazi kangcono ukugcina izitho zimi kahle futhi zingafakwanga ngaphandle, njengoba kunjalo uma kunokuma okuhle komzimba.