Okuqukethwe
Amathiphu okuba nesisu esiphansi ihlobo lonke!
Isisu esiminyene kakhulu sivame ukufana nokudla ngokweqile. Ikakhulukazi kwabesifazane, ngoba amafutha anomkhuba wokuhlala lapho ngokushesha! Kodwa kukhona nezinye izigebengu: ukungagayeki kahle, ibhande lesisu elixege kakhulu noma elenziwe kabi i-abs. Landela uhlelo lwethu lokuhlasela.
Linganisa ukudla kwakho
Ngeke uye ekudleni ngesikhathi samaholide, kodwa sebenzisa imikhuba emihle yokudla ngokunciphisa imikhiqizo enamafutha kanye noshukela. Ingabe uqunjelwe ngemva kokudla? Yehlisa ukudla okunzima ukukugaya. Njengemifino eluhlaza, imikhiqizo yobisi, imifino noma isinkwa esimhlophe. Futhi ukuze ube nesisu esiyisicaba, khetha imikhiqizo efanele. I-artichoke noma i-black radish ikhuthaza ukugaya. Amaplamu, ama-prunes, ulethisi nesipinashi kuthuthukisa ukuhamba. I-asparagus, ukhukhamba nobhanana kusiza ukulwa nokugcinwa kwamanzi. Isitshalo seqanda sinciphisa ukuqunjelwa. Cabanga ngamakhabe nekhabe, izithelo ezigcwele amanzi, ezilungele ukunikeza umbono wokusutha. Bheja ngokudla okuphelele (irayisi, ipasta, isinkwa, njll.). Icebile nge-fiber, futhi icindezela kakhulu isifiso sokudla. Okokugcina, phuza amanzi anele, kubalulekile ukuzifaka emanzini lapho kushisa, kodwa futhi kuyasiza ukuba nokuhamba okuhle nokuvikela ukuqunjelwa. Kungcono ukugwema iziphuzo ezine-carbonated ezivame ukuqunjelwa.
I-abs ekhonjiwe
Thatha ithuba lezinsuku ezinelanga ukuze ubhukude. Ukubhukuda kungenye yezemidlalo engcono kakhulu yokuba nesisu esiyisicaba. Kodwa ukuze isebenze futhi isebenze yonke ibhande lesisu, kufanele ushintshe imivimbo: ngaphambili, emuva, i-breaststroke, ukukhasa… Kanye ne ukuzivocavoca ngepulangwe, amasoseji phakathi kwamathanga… Nokwakha i-abs yakho ngokuphepha okuphelele, prakthiza izivivinyo eziwumgogodla. Okungcono kakhulu okuhamba phambili yibhodi. Njengebhonasi, usebenza namahlombe, ama-glutes, ingaphambili lamathanga. Ukulala ubheke phansi futhi uphumule ezingalweni zakho nasezinyaweni (noma ngamadolo uma lokho kulula), finyeza i-perineum yakho - njengokungathi uzibamba ukuchama - futhi ungamba umhlane wakho. Bamba indawo imizuzwana engu-30. Thatha ikhefu, bese uqala kabusha. Ukuphinda phakathi nosuku ukuze ufinyelele imizuzu emi-5 ihlukaniswe izikhathi eziningana. Bese, ukubheja ku-yoga noma i-Pilates, ezemidlalo eziqinisa ibhande lesisu ngobumnene nangokujulile.. Ijubane elifanele: imizuzu engama-45 ngesonto. Ngaphezu kwalokho, yenza i-cardio ukukhipha amafutha, njenge-Zumba®, ukugibela ibhayisikili, ukugijima ... Ijubane kufanele libe likhulu ngokwanele ukujuluka ngemva kwemizuzu emi-5 kuya kweyi-10 yomzamo.
1, 2, 3, phefumula!
Ehlobo, isimo sezulu sihamba kahle, sithatha isikhathi sethu futhi asicindezelekile kangako. Kodwa ungakhohlwa amathiphu okuphefumula kahle. Ngoba ukucindezeleka kuvame ukubangela ukuqunjelwa. Ukuze ube ne-zen, zama ukwelashwa kokuphumula noma ukuzindla. Ngokuphefumula okujulile namasu okuphumula, ukhulula ukungezwani, ikakhulukazi esiswini. Ngokushesha, ugaya kangcono, futhi sala kahle ukuqunjelwa! Okokugcina, ukuze uthole ukhalo lwakho, zijwayeze ukuphefumula kwesisu imizuzu emi-5 ngosuku. Indlela enhle yokuqinisa ngokuzikhandla ama-obliques aguquguqukayo namancane - imisipha ejulile. Ukuma, uhlezi noma ulele endlini yokuphumula, donsa umoya ujule futhi uvimbele ukuphefumula kwakho. Xhuma i-perineum yakho kanzima bese uphefumula ngokugcwele. Bamba lesi simo imizuzwana embalwa, bese uphefumula ngokujwayelekile bese ukhulula yonke into. Phinda izikhathi eziningana.