Ukuze kuqinisekiswe ukutshiswa kwethambo ekhaya, kufuneka ufikelele kule ngxaki ngendlela epheleleyo, kwaye ungabandakanyi ubomi bakho nayo yonke into efaka isandla kwiifom ze-fat and, ngokuchaseneyo, zibandakanya konke okuya kukunceda ukulahla.
Ukugqithisa okunqwenelekayo kwamafutha ekhaya
Ukuze ukwazi ukujamelana nomsebenzi ngexesha elifutshane, kufuneka ulawule ukutya kwakho. Enyanisweni, kungenxa yokugqitha kwamandla angenayo ukuba umzimba uphoqelelwe ukugcina izicubu ezinamafutha.
Ukungabikho kokutya:
- naluphi na ukutya okuthosiweyo;
- zonke iinqatha (i-lard, ibhotela, ingulube, igargarine kwaye iqule ukutya kunye nokutya);
- ushukela kunye nazo zonke ezintle (ikakhulukazi ama-pastries, ama-biscuits, amaqebelengwane, ishokoleta yobisi);
- yonke ipuphu (ukusuka kwi-pasta, iindwangu, iindwangu zesonka kunye nemiqulu).
Kunoko, ukutya kufuneka kugxile kwiiprotheyini: udle amaqanda esidlo sasemini, i-buckwheat kunye nenyama - ngesidlo sasemini, i-cottage shies njenge-snack, intlanzi okanye iinkukhu ezineemifuno - ukuze zidle.
Ukuziqhelisela ukutshisa ioli ekhaya
Ukulahleka kwesisindo, kuyimfuneko ukudibanisa i-cardio-load nge force, le yindlela elula kwaye ekhawulezayo. Ukutshisa ngokuqhumiselayo ekhaya kusenokwenzeka kuphela xa ulandela ukutya kunye nokuzivocavoca rhoqo - amaxesha 3-4 ngeveki kwiminyaka engama-40-60. Ekusebenziseni ikhaya, iimvavanyo ezinjalo zifanelekileyo:
- Ukuhlahlela ngentambo yokunqumla (imizuzu eyi-15).
- Ukuqalisa kwindawo (imizuzu eyi-15).
- Ukugijima kwizitepsi okanye kwiiklasi kunye neqonga (imizuzu eyi-15).
- Isisindo esinzima (15 imizuzu).
- Izikwere ezinamaqhekeza (iiseti ezi-3 zamaxesha angama-15).
- Iingqungquthela kunye neendumbulu (iiseti ezi-3 zamaxesha angama-15).
- Ukunyuka kwamanqanaba ukusuka kumgangatho kukudala (iiseti ezi-3 ezilihlandlo ezili-10).
- Ukuzivocavoca kwezandla kunye nama-dumbbells (iiseti ezi-3 zamaxesha angama-15).
Ukususela kwimisebenzi yokuqala yokuqala emisebenzini eyodwa, kwanele ukufaka enye okanye ezimbini ukuba ukhethe kuyo, uze uqhube umsebenzi wonke kwaye uqedele ukululeka . Ukude ugijima okanye ugxume, ngokugqithiseleyo iiponsi zeoli zihlulwe.