Okuqukethwe
Ubhekane nombuzo, indlela yokuphoqa ngayo ukuzivocavoca umzimba? Angazi ukuthi ngicabange kanjani ngesisusa sokuqala ukuqeqeshwa? Noma uzizwe ukuthi ukuqina kuyinto yokugcina ofuna ukuyenza? Funda izeluleko zethu ezilula zokuthi ungakhuthazwa kanjani ukuzivocavoca futhi uthole ugqozi lokuzivocavoca
Isisusa noma indlela yokuzivocavoca umzimba?
1. Nciphisa izinhloso zakho zezemidlalo
Indlela ye-Surefire yokulahlekelwa masinyane isisusa sokwenza ngokungafanele. Qiniseka ukuthi uzibekela imigomo kuzokusiza uthuthuke. Lokhu kungaba ukukhuphuka kokugijima kwebanga, ushintsho kuma-dumbbells anzima noma ama-barbells, khulisa inani lokuphindwaphindwa kokuvivinya umzimba noma ubunzima bokuguqulwa kwabo.
Vele uzibekele umsebenzi othize. Isibonelo, ukukhulisa isisindo sama-dumbbells ku-2 kg ngesonto. Noma qala ukwenza i-Push-UPS ngaphandle kokuma emadolweni akhe emasontweni amabili. Noma bamba indawo yepulangwe isikhathi ngasinye imizuzwana engu-15 ngaphezulu. Le ndlela izokusiza ukweqa emisebenzini ejwayelekile bese ukhohlwa ngombuzo wokuthi ungaziphoqa kanjani ukuzivocavoca umzimba.
2. Cabanga ngephromoshini
Vele, ikhekhe elibuyisela ukuqeqeshwa lingaba yisipho esikhulu kakhulu. Kepha uma ukudla okuhle kukusiza ukukhuthazeka esikoleni, lapho-ke ungakwazi ukukhokhela umvuzo omncane. Isibonelo, uma ungaphuthelanga ukuzivocavoca okukodwa okuhleliwe ngesonto, ngeSonto kuzofanela ulinde ikhekhe elimnandi.
Kungaba ukudla hhayi kuphela, kodwa futhi, isibonelo, isipho esincane wena ngendlela yezimonyo, izincwadi noma ubucwebe. Kepha ungakhohlisi futhi uthenge i- "matiasko" uma ungakwazi ukuya evikini le-tsunkatse izikhathi ezihleliwe.
3. Gcina isithombe sakho nge-swimsuit
Thatha isithombe somzimba wami ngesudi yokugeza bese ugcina lesi sithombe sitholakala kalula: isibonelo, ocingweni. Ngalo mzuzu, lapho uzama ukuziphoqelela ukuzivocavoca umzimba, vele ubheke lesi sithombe, bese isisusa sakho ngokuqinisekile sizokhula. Abantu abangama-99%, yize benemibono eqondile, bancane futhi belungile, abanelisekile ngesibalo sabo. Ngakho-ke isithombe esikwi-swimsuit sikukhombisa ngokusobala izindawo zakho ezinenkinga futhi sikukhuthaze ukuba uzijwayeze.
4. Thenga izingubo ezintsha zemidlalo
Akukho okugqugquzela ukuzijwayeza njengehembe elisanda kuthengwa noma amateki amasha. Uma uphakamisa inkinga yokuthi uziphoqa kanjani ukuthi uzivocavoca umzimba, thenga i- izinto zezemidlalo ezinhle. Izingubo zokuqina manje sezisezingeni eliphakeme lokuthandwa, ngakho-ke ungakhetha kalula izikibha ezinhle zokukhetha, amabhulukwe namateku.
5. Hlela umsebenzi omncane
Uma uzizwa ucindezelekile ngokucabanga nje ngamakilasi akho azayo, zama ukusetha umgomo wokuzijwayeza isikhathi esincaneisib. imizuzu eyi-15-20. Vumelana, vulela iseshini yokuziqeqesha esifushane kube lula kakhulu.
Kungenzeka, ngemizuzu engu-15 ngeke ushiye umsebenzi, bese uzama ukuhoxisa futhi usebenzise i-treniruotis ngokugcwele. Ngoba njengoba wazi, ingxenye enzima kunazo zonke ukuqala. Nokho, esimweni esibi kakhulu, uzozivocavoca imizuzu engu-15, uxhase imetabolism yakho, ushise amakhalori futhi ususe ukuzisola ngokuvivinya umzimba.
Izithombe zamantombazane ezinamanani amahle, ashukunyiselwa kahle empumelelweni yezemidlalo azohlala njalo phambi kwamehlo akho uma bhalisela ukuqina kweqembu kumanethiwekhi omphakathi. Uma ungabasebenzisi abakhuthele bezinsizakusebenza ezinjengeVkontakte, i-instagram, i-Facebook, khona-ke zizwe ukhululekile ukujoyina umphakathi wezemidlalo ohlukile, ungakhohlwa umgomo wakho oyinhloko: ukunciphisa isisindo nokuthola isimo esihle.
7. Thatha isithombe ozishuthe sona ngaphambi nangemuva kokujima
Dala i-albhamu yezithombe yefoni yakho yokuphumelela kokuqeqeshwa kwakho. Thatha izithombe ngaphambi nangemva kwekilasi, qhathanisa imiphumela yakho bese wabelana ngentuthuko yakho nabangani. Inqubo yokuthwebula kuyakhuthaza kakhulu futhi kunezela imizwa emihle, ngakho-ke le ndlela elula izokusiza ukuphoqa ukuzivocavoca umzimba.
Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.