Ukuzivocavoca kwesisu esicabalele. Ividiyo

Ukuzivocavoca okuphumelelayo kwesisu esiphansi

Ukuvivinya umzimba nge-aerobic, okubandakanya ukugijima, ukubhukuda, ukuhamba ngebhayisikili, kuzosiza ukuqeda lawo masentimitha angeziwe esiswini. Ukuvivinya umzimba nge-aerobic kusha ama-calories ngokushesha futhi kwehlisa kakhulu amafutha omzimba. Uma inhloso yakho ukuthola umzimba onamafutha, hlanganisa umsebenzi we-aerobic nokuvivinya isisu. Izifundo nge-fitball zizoba ukuqeqeshwa okusebenzayo futhi okuyisidina.

Ukuzivocavoca kweFitball.

1. Lala ubheke phezulu nebhola phakathi kwemilenze yakho. Ngokwesibalo "esisodwa", cindezela imilenze yakho bese uphakamisa phezulu ngangokunokwenzeka. Bamba lesi sikhundla izikhathi ezimbili bese ubuyela endaweni yokuqala. Phinda izikhathi ezingu-12 amasethi amathathu, ikhefu phakathi kwamasethi amasekhondi angu-30.

2. Lala ubheke phezulu, beka izithende zakho ebholeni (njengasesithombeni), welule izingalo zakho phansi ngemuva kwekhanda lakho. Ekubaleni "kwezikhathi" phakamisa umzimba bese uzama ukufinyelela ezinzwaneni, phinda izikhathi ezingu-12 ngamasethi amathathu.

3. Hlala ebholeni, bese uncika emuva ngezandla zakho phansi ngemuva kwakho, izintende phansi, imilenze yeluliwe. Letha idolo lakho langakwesokudla esifubeni sakho, buyela endaweni yokuqala, bese uphinda okufanayo ngedolo lesokunxele. Yenza izikhathi ezingu-12 amasethi amathathu.

4. Lala ngomhlane, izingalo ngemuva kwekhanda lakho, izindololwane zihlukene, ibhola livaleleke phakathi kwemilenze yakho, imilenze enwetshiwe ngaphezu kwephansi. Phakamisa ihlombe lakho langakwesobunxele edolweni lakho langakwesokudla. Phinda ngehlombe langakwesokudla. Yenza ama-reps ayi-12 amasethi amathathu.

Yenza isethi yokuzivocavoca kabili noma kathathu ngesonto.

Kulabo abangazange bathenge i-fitball, kodwa abafuna ngempela umshini wokunyathelisa ophelele, izivivinyo zevidiyo zesisu esiyisicaba "Cindezela ngemizuzu engu-8" zifanelekile.

Isisu esiyisicaba: okufanele udle ukuze unciphise umzimba

Ukuzivocavoca akwanele ukwenza isisu sakho sibe flat. Kufanele ubuyekeze indlela odla ngayo futhi wenze ukukhetha ngokuvumelana nokudla okufanele.

Umsele wama-carbohydrate acwengekile atholakala kuziphuzo ezibandayo, ujamu, i-confectionery, izimpahla ezibhakiwe, u-ayisikhilimu, uvuna ama-carbohydrate angachazwanga, anzima (amantongomane, imbewu, irayisi elinsundu). Ngokusho kocwaningo olushicilelwe kwi-American Journal of Clinical Nutrition, abesifazane abadla ama-carbohydrate ayinkimbinkimbi baba sesimweni esisheshayo kunalabo ababanqamula ngokuphelele. Faka amafutha "amahle" ekudleni kwakho - amafutha omnqumo, ukwatapheya, izinhlanzi zasolwandle. Futhi, zama ukusebenzisa okungenani ama-gramu ayi-10 we-fiber nsuku zonke. Itholakala kwimifino, izithelo, imidumba.

Ososayensi baseHarvard University Medical School bathola ukuthi i-calcium ne-vitamin D kusiza ekunciphiseni amafutha esiswini. Abahlanganyeli bocwaningo bahlukaniswe ngamaqembu amabili futhi bafaka ukudla okufanayo okunekhalori ephansi. Kuyiqiniso, ngenkathi abanye bephuza ijusi ejwayelekile, kanti abanye - bathuthukiswe nge-calcium novithamini D. Ngemuva kwezinyanga ezine, kwavela ukuthi ababambiqhaza kuwo womabili amaqembu balahlekelwe isisindo esifanayo, kodwa labo abaphuza isiphuzo esiqinisiwe bancipha kakhulu esiswini.

Ukubhucungwa nokugoqwa kwesisu esicabalele

I-massage kanye nezimonyo zokushisa amasentimitha engeziwe kuzosiza ukusheshisa inqubo yokulahlekelwa isisindo esiswini.

I-massage iyikhambi eliphumelelayo ekulweni namasentimitha engeziwe. “Ukubhucungwa kwe-Thai ukuze kulungiswe umzimba kwenziwa ngezikhawu zezinsuku ezintathu kuya kwezine. Phakathi neseshini, i-metabolism iyashesha. Umzimba uhlanzwa ubuthi futhi ushisa amafutha ngokuqhubekayo. Ukukhukhumala kuyaphela, imisipha nesikhumba kuyaqina. Ngisho nangosuku olulandelayo ngemva kweseshini, umzimba uqhubeka nezinqubo zokuvuselelwa nokuzihlanza. Okuwukuphela kwe-drawback ukuthi inqubo ibuhlungu kancane, "kusho u-Elena Detsik, uchwepheshe oholayo wokulungisa izibalo esikhungweni sobuhle ne-cosmetology se-Symphony SPA.

Ukuzitholela isisu esisicaba

Izincomo: ukusikhipha isisu kungenziwa ngaphambi kwamahora angu-1,5-2 ngemva kokudla. Ngezifo zesikhumba, kanye nangesikhathi sokukhulelwa nokuya esikhathini, ukusikhipha umzimba kunqatshelwe.

1. Lala ngomhlane bese wenza isiyingi (ngokuhamba kwewashi) uphulule isisu sakho, kancane kancane ukwandisa ukucindezela (cishe imizuzwana engama-30).

2. Gcoba isisu ngokuzungeza iminwe kusuka ngaphansi kwesisu kuye ezimbanjeni.

3. Gcoba isisu sakho ngokuhambisa izintende zakho zibheke ezinhlangothini ezihlukile.

4. I-massage iphetha ngemivimbo emincane esiswini. I-massage kufanele yenziwe nsuku zonke imizuzu eyi-10. Ama-creams akhethekile okulahlekelwa isisindo azothuthukisa umphumela ngenxa yezinto ezivuthayo ezifakwe kuzo.

Ukulala okunempilo nokuntuleka kokucindezeleka kuyisihluthulelo sokuba mncane

Kuvele ukuthi ukulala okunempilo nokuntuleka kokucindezeleka kuthinta isibalo sakho njengokuzivocavoca nokudla okufanele.

Ukulala okunempilo futhi akukho ukucindezeleka

Ososayensi bathole ubudlelwano phakathi kokulala okunempilo kanye namasentimitha engeziwe esiswini. Ukulala kufushane kakhulu futhi kukude kakhulu kuyingozi efanayo emzimbeni futhi kuneqhaza ekuqongeleleni amafutha omzimba. Odokotela batusa ukulala amahora angu-7-8 ngosuku.

Ukucindezeleka kungesinye isizathu sokhalo olungaphelele. Ngesikhathi sokucindezeleka, i-hormone cortisol ikhishwa, okwenza umzimba ugcine amafutha esiswini. Ukuzindla kanye ne-yoga kungasiza ekudambiseni ukungezwani. Ngaphezu kwalokho, ama-asanas amahlanu anamandla esisu azogcina isisu sakho siphansi futhi siqinile.

Amasu wehadiwe

Amasu we-Iron azosiza ukuqeda amasentimitha engeziwe esiswini. Kodwa-ke, kufanele kukhunjulwe ukuthi le ndlela imane nje isengezo sesethi yezinyathelo ezihloselwe ukulahlekelwa isisindo.

Amasaluni asebenza ngamasu okunciphisa i-hardware anikezela ngezindlela ezahlukahlukene zokubumba umzimba: ukwelashwa nge-ultrasound, i-electrolipolysis, i-electromyostimulation, i-lymphatic drainage, i-vacuum massage.

Ochwepheshe be-Cosmetology Centre ku-Smolenka batshele i-WDay.ru ngohlelo lwe-Futura Pro oluyinkimbinkimbi ye-muscle biostimulation, oluya luduma kakhulu.

Isimiso sokusebenza

Ukuzivocavoca kwemisipha, okuqhathaniswa nokuzivocavoca okukhulu kwamahora amane ejimini, kwenziwa ngenxa yomphumela wenkundla kagesi, ukukhanya kanye ne-ultrasound ezicutshini, lapho izinqubo zemvelo zemvelo zisebenza khona. Umphumela uhlala ngokungaguquki esikhunjeni, emafutheni angaphansi kwesikhumba nasemisipha. Kulokhu, abukho ubuhlungu. Kuyaphawuleka ukuthi umphumela obonakalayo ngokushesha utholakala ngemuva kwenqubo yokuqala. Njengoba wazi, imisipha inokunikezwa okuncane kwe-glucose, esetshenziswa ngokushesha ohlelweni lwe-biostimulation, futhi ukuqhubeka nokusebenza imisipha isebenzisa uhlobo oluhlukile lwamandla - ungqimba lwamafutha, ngenxa yalokho i-lipolysis eyenzeka (inqubo yokudilizwa). amafutha).