Inqabileyo enqabileyo neyinqabileyo yiqhayiya lalo mfazi kwiphina iminyaka. Le nxalenye elandelayo ithathwa njengento efanelekileyo: inqeni isilingana no-70% wesayizi wethanga. Eli nani lihlobisa nayiphi na into. Inwele enhle ngumqondiso wempilweni enempilo, imetabolism , indlela efanelekileyo yobomi kunye nokusebenza ngokwakho. Ukuze ikhwelo libe yincinci kuyimfuneko ukuba rhoqo usebenzise imithi ethile.
Ukufudumala izihlunu ngaphambi kokuqeqesha, yenza umqhubi omncinci, kwimizuzu engama-15. Izindlela ezifanelekileyo zokusebenzisa oku kuthethwa ngazo-ukuhamba kwindawo, ehamba phambili, kunye ne-mahi ehlukeneyo.
Umsebenzi wokuqala - iintlambo
Umzimba olula kakhulu wonke umntu onokujamelana nayo. Yenziwa ukuma. Beka iinyawo zakho ngobubanzi bamagxa akho, uze ufake izandla zakho. Yenza i-slope isele kwaye ilungile, ngelixa ulula isandla ngengalo yakho kwaye welula. Ngaba ukuphindaphinda kwama-15 kwicala ngalinye.
Umsebenzi wesibini - ukuguqula umzimba
Ukulala phantsi, faka izandla zakho emva kwentloko yakho, kwaye usasaze iingqamlezo zakho emacaleni. Imisongo kufuneka iphakanyiswe i-degrees ezingama-20 ukusuka phantsi. Kufuneka ufikelele emadolweni nge-elbow ehlangeneyo. Ngaba ukuphindaphinda oku-10 ngonyawo ngamnye.
Umsebenzi wesithathu luyi-fold
Ukuhlala emgangeni umlenze omnye uphuma waya kwicala, kwaye enye iguqa emadolweni. Tyalela kuqala ngasekunene kwenyawo, uze uye ngasekhohlo lokunxele. Ngaba ukuphindaphinda oku 10.
Umsebenzi wesine - ujika
Hlala phantsi, imilenze iya phambili kwaye igobe. Nika phezu kwentloko, vala kwikhekhi, kwaye usasaze iinduli ngaphandle. Umsebenzi wakho ukuguqula umzimba osekhohlo kunye nokunene. Ngaba ukuphindaphinda kwama-20.
Umsebenzi wesihlanu - imilenze eneemilenze
Ukulala ngecala lakho lokunene, phonsa ingalo yakho yekunene phambili uze ufake isandla sakho sokhohlo emva kwentloko yakho. Xa uphumelela, pha kamisa imilenze yakho phezulu, kwindawo ethile ngama-degrees angama-20 kunye ne -bowbow, fikela imilenze yakho. Ngaba ukuphindaphinda oku-15 kwimiba yomibini.
Umsebenzi wesithandathu - ukuguquka
Ukulala emanzini, imilenze iya phambili kwaye iphakanyiswe ukuze i-angle ibe phantsi yayingama-45 degrees. Gxininisa kwizandla ezifuneka ukuba zibekwe emva kwakho, zibophe ngokukhawuleza. Kuphefumlelwe, uguqa ngamadolo uze uwagxilise kancinci ngakwesokudla. Ngaba ukuphindaphinda oku-10 kwicala ngalinye.
Umsebenzi wesixhenxe - ulula
Ukuhlala phantsi, uwela imilenze phambi kwakho, kufana ne "lotus" pose. Izandla kufuneka zixhunyiwe kwikhekhi kwaye zitsalwe. Umsebenzi wakho, ungaveli kumgangatho kangangoko kunokwenzeka ukufikelela, uze ugobe ngakwesokudla. Yenza iiseti ezi-3 kwicala ngalinye.
Musa ukukhawuleza, yenza konke ngokuzithoba, ubukele ukuhamba kwakho nokuphefumla kakuhle. Olu bunzima kufuneka luqhutywe rhoqo, ngokukhethekileyo imihla ngemihla. Ngenyanga unganciphisa ubukhulu bokuqeqeshwa kwaye usebenze yonke imihla. Ukuqeqesha kwakungeyona nto inqwenelekayo ukuyenza ngomculo wakho oyintandokazi.
Eminye iMithetho ebalulekileyo
Abaninzi abasetyhini banqamle isisombululo basebenzisa i-hula-hoop, okufuneka uyenze rhoqo. Ngaphezu koko, ngaphezu kokuzikhandla ngokomzimba, kuyimfuneko yokutya ngokufanelekileyo. Ukutya kwansuku zonke kufuneka ukuba kubekho iprotheni ekhoyo, efumaneka kubisi, i-legumes kunye nenyama. Yidla imifuno kunye neziqhamo.
Ngomlenze onqabileyo, luncedo ukusela igromegranate ijusi, equle iicids eziwusizo ezinceda ukunciphisa amentimitha ezinqeni. Ukunciphisa umngcipheko weenqatha ezinqeni, zitya ukutya ezinamafutha kunye ne-fiber, ezifana neentonga, i-avocados, i-chocolate, ii-apulo kunye nama-oats.
Ungakulibala ukusela amanzi angabonakaliyo, anqumla isantabolism.
Khumbula kuphela ukunyamezela kwaye usebenze ngokwakho kuya kunceda ukufezekisa umphumo oyifunayo uze ufumane inqabileyo ende.