Ukulahlekelwa yi-Belly Fat-I-Belly Melting Movements

Ukulahlekelwa ngamafutha esiswini kuphakathi kweenjongo zabantu abaninzi. Ke ngoko, "indlela yokunyibilikisa isisu ngexesha elifutshane?" kuphakama umbuzo. 

Abantu namhlanje baxakeke kakhulu. Akakwazi ukuphakama intloko yakhe ekubalekeni. Njengoko usazi, asikho kakuhle kakhulu ngokwenza umthambo. Siyakuthanda nokutya okungenamsoco, ukutya okunamafutha...

Kutheni ndithetha lento? Ngenxa yokuba zonke ezi zinto zidibanisa kwaye zibangela ubunzima ngexesha. Uninzi lobunzima buqokelelwe kwindawo yesisu. 

Indawo yesisu somzimba kulapho uninzi lwamafutha lugcinwa khona. Qiniseka, oku kuyacaphukisa kakhulu. Ngubani ofuna isisu siphume ezingubeni? 

Masithi singumntu ongakhathaliyo ngenkangeleko nesisu sethu esikhulu asisihluphi? Kuthekani ngempilo yethu? Amafutha esisu ayingozi kakhulu kwimpilo yethu. Ngenxa yokuba amanqatha aqokelelwe kuloo ndawo amema izifo ezininzi ezingapheliyo. Umzekelo; isifo sesibindi esinamafutha, isifo seswekile kunye noxinzelelo lwegazi oluphezulu…

Ukuze unyibilike isisu, kufuneka ubeke ingqalelo kwinto oyidlayo. Kufuneka wenze umthambo womzimba yonke imihla. Ngoko "Yintoni enye endinokuyenza?" Ukuba uyazibuza, ndicinga ukuba uya kufunda inqaku lethu ngomdla. Kweli nqaku, ndiza kuchukumisa kuyo yonke into oyifunayo ukuyazi ngayo, ukusuka kukutya okunyibilikisa amanqatha esisu ukuya kwiintshukumo zokunyibilika kwesisu.

Ngokunikela ingqalelo kwinto oyidlayo kunye nokwenza umthambo womzimba imihla ngemihla, unokunyibilikisa isisu sakho. Unokufumana zonke iinkcukacha malunga nalo mbandela kwinqaku lethu.

Yintoni Ebangela Ukutyeba Kwesisu?

Ukuze unyibilikise amanqatha esiswini, kufuneka uqale wazi ukuba kutheni kukho amanqatha kuloo ndawo. Ukwazi unobangela kuya kwenza kube lula ukufumana isisombululo. Sinokudwelisa izizathu zamanqatha esisu ngolu hlobo lulandelayo;

Utshintsho lweHormonal: IiHormones zidlala indima ebalulekileyo ekunqumeni ukuhanjiswa kwamafutha emzimbeni. Ukungalingani kwehomoni enokuthi kwenzeke, ukwandisa indlala, ukunciphisa imetabolism kwaye kubangele uxinzelelo, okubangelwa ukubunjwa kwamafutha esiswini.

Imfuza: Ukuba umntu utyebe kakhulu kwimizila yakhe yemfuza, kunokwenzeka ukuba aqokelele amanqatha kwindawo yesisu.

Uxinzelelo: Uxinzelelo lukhokelela ekunyukeni kwamanqanaba e-cortisol. Ngaloo ndlela, ukusetyenziswa kokutya kuyanda kwaye isisu siqala ukuthambisa.

Ukuphuthelwa: UkuphuthelwaYandisa ukuveliswa kweehomoni zoxinzelelo emzimbeni. Oku kukhokelela ekuzuzeni ubunzima ngokubanzi.

Ukutya okuneswekile kunye neziselo: Ezi ziqulethe ixabiso eliphezulu lezongezo, izigcini kunye nemibala eyenziweyo enokubangela amanqatha esisu.

Utywala: Utywala buqhekeka bube yiswekile emzimbeni. Iswekile egqithisileyo ijika ibe ngamafutha. Ukugqithiswa kweswekile kutywala kubangela ukuvuvukala kwaye, ngokufanelekileyo, ukutyeba kwesisu.

Amafutha eTrans: Amafutha eTransngamafutha angenampilo afumaneka kukutya okucutshungulweyo kunye nokuqhotsiweyo. Inegalelo elibalulekileyo ekuqokeleleni kwamafutha kwindawo yesisu.

Ukungasebenzi: Ukungasebenzi kwakhona kubangela amanqatha kwindawo yesisu. Ukuphila ubomi obungaphumliyo sesona sizathu sokwanda kokutyeba kakhulu kwihlabathi liphela. 

Ukutya okuneprotheyini ephantsi: Ukutya iiprotheyini ezincinci kwenza kube nzima ukutshisa amanqatha esisu. Ukutya iiprotheyini ezincinci kubangela uxinzelelo, ukuvuvukala, ukwanda kwetyhefu kunye nokunciphisa imetabolism.

Ukuyeka ukuya exesheni: Abasetyhini abangena kwixesha lokuyeka ukuya exesheni bafumana utshintsho lwamahomoni. Ngeli xesha, i-lubrication yengingqi yesisu kubasetyhini ibangelwa ukubunjwa koxinzelelo ngenxa yokunyuka kwamanqanaba e-cortisol.

Ukutya okunefayibha ephantsi: Ukutya i-fiber encinci kukhokelela ekuzuzeni ubunzima, ngakumbi kwindawo yesisu. Ifayibha yongeza ukuhlutha. Ikhusela ukuqokelela kwamafutha esiswini ngokubonelela ukuhamba kwesitulo kwikholoni.

Yintoni ekufuneka yenziwe ukunyibilikisa amanqatha esiswini?

I-Belly fat ifumaneka ngaphakathi kwesisu kwaye ijikeleze amalungu angaphakathi. Ukuba isisu sakho siphuma kwaye isinqe sakho sibanzi, kunokuthiwa kukho amanqatha kwindawo yesisu.

Okukhona oku kuthambisa, kokukhona kusiba mkhulu umngcipheko wokuba neengxaki zempilo. Ngoku "kufuneka kwenziwe ntoni ukunyibilikisa amanqatha esiswini?" Masijonge impendulo.

ukutya okune-carb ephantsi

• Ukutya okune-carb ephantsi yenye yezona ndlela zisebenzayo zokulahlekelwa ngamafutha esiswini. Izifundo ezininzi zibonise ukuba ukutya okune-carb ephantsi kuphumelele ngakumbi ekulahlekeni kwamafutha esiswini kunokutya okuncinci.
• Phakathi kokutya okuphantsi kwe-carb, ukutya kwe-ketogenic yeyona nto isebenzayo ekulahlekeni kwamafutha esiswini.
• ukutya kwe ketogenickunciphisa kakhulu i-carbohydrates. Oku kukubeka kwimeko yendalo ye-metabolic ebizwa ngokuba yi-ketosis.

umthambo we-aerobic

• Ukuzilolonga rhoqo kwe-aerobic yindlela efanelekileyo yokulahlekelwa ngamafutha esiswini. Ngokubanzi Intliziyo- Olu hlobo lomthambo, olwaziwa ngokuba
• Izifundo ezininzi zibonise ukuba umthambo we-aerobic unokunceda ukulahlekelwa ngamafutha esiswini nangaphandle kokutya. 
• Ukugcina umthambo rhoqo we-aerobic kunye nokutya okunempilo kusebenza ngakumbi ekulahlekelweni ngamafutha esisu kunokujima okanye ukutya kuphela.

Ukutya okunefayibha

• Ifayibha inceda ukunyibilikisa isisu ngokucinezela umdla wokutya. Umzekelo, uphando lubonisa ukuba i-fatty chain acids imfutshane inceda ukunyusa amanqanaba e-cholecystokinin, iihomoni zokuzala ezifana ne-GLP-1 kunye ne-PYY.
• Ifayibha ikwayi-hormone yendlala. ghrelin kunciphisa amanqanaba ehomoni. Iimbewu zeflax, izambane eliswiti, iimbotyi kunye neenkozo ziphakathi kwezona zidlo zefayibha ezilungileyo.

yitya iprotheni

• Iprotheyini yeyona nto ibaluleke kakhulu ekulahlekeni kwamafutha. Ukutya iiprotheyini ezininzi kwanelisa indlala ngokunyusa amanqanaba eehomoni zokuhlutha i-GLP-1, i-PYY, kunye ne-cholecystokinin. Yehlisa inqanaba lehomoni yendlala ighrelin.
• Uphononongo lubonise ukuba iprotheni isantya semetabolism kwaye oko kuthetha ukunciphisa umzimba kunye Kubonise ukuba kunika ukunyibilika kwesisu. 
• Ukwandisa ukusetyenziswa kweeprotheni, sebenzisa umthombo weprotheyini kwisidlo ngasinye. Inyama, intlanzi, amaqanda, ubisi, imifuno kunye nengqolowa kukutya okuqulethe ixabiso eliphezulu leprotheni.

ukunciphisa iswekile

• Iswekile ayinampilo kakhulu. Iphezulu kwiikhalori kwaye ayinazo izondlo ezongezelelweyo. Ukutya kakhulu kubangela ubunzima.  
• Iswekile iqulethe malunga ne-50% ye-fructose. Izixa ezikhulu zefructose ziguqulwa zibe ngamafutha ngesibindi.
• Oku kubangela ukwanda kwamafutha esiswini. Ke ngoko, ukutya iswekile encinci kunye ne-fructose yindlela esebenzayo yokulahlekelwa ngamafutha esiswini. 
• Ukusetyenziswa kweswekile, imifuno emitsha, iziqhamo, inyama ebhityileyo kunye intlanzi Ungayinciphisa ngokutya ukutya kwendalo okufana

hlukana notywala

• Ukusela utywala kakhulu kuyingozi kwimpilo kunye nasesinqeni. 
• Uphononongo oluninzi lubonise ukuba ukusela utywala kakhulu kubangela ukuba amafutha agcinwe njengamafutha esiswini. 
• Ukuba ufuna ukulahlekelwa ngamanqatha esisu ngokukhawuleza, nciphisa utywala okanye unikezele ngokupheleleyo.

kuphephe amafutha etrans

• Amafutha eTrans awasempilweni. Ziluhlobo lwe-oyile eyenziweyo eyenziwe ngokumpompa i-hydrogen kwi-oyile yemifuno. Amafutha eTrans Ayinakonakala ngokukhawuleza kwaye inobomi obude beshelufu.
• Yiyo loo nto yongezwa kwizinto ezibhakiweyo kunye nokutya okucutshungulweyo okufana neetshiphusi zetapile. 
• Uphononongo lubonise ukuba amafutha e-trans anyusa amanqatha esiswini kwaye anokubangela iingxaki ezininzi zempilo.
• Ngokuhlala kude nezi, khusela impilo yakho kwaye ukhuphe isisu sakho.

Fumana ukulala ngokwaneleyo kunye nomgangatho

• Ukulala kamnandi ebusuku kuluncedo kakhulu kwimpilo iyonke. Uphononongo lubonise ukuba ukungabikho kokulala kwandisa umngcipheko wokuqokelelwa kwamafutha kwizitho zangaphakathi.
• Ngokuchasene noko, ukulala ngokwaneleyo kunye nomgangatho wokulala kunceda ukunyibilikisa amanqatha esisu.

Fumana uxinzelelo phantsi kolawulo

• uxinzelelo kunye ixhalaziingxaki eziqhelekileyo ezichaphazela abantu abaninzi. Inokuvuselela amadlala omzimba ukuba avelise ngakumbi ihomoni yoxinzelelo, icortisol.
• Uphononongo lubonise ukuba i-cortisol engaphezulu inokunyusa ukugcinwa kwamafutha esiswini. Ngaphezu koko, uxinezeleko oluqhubekayo lunokubangela ukuba umntu atye kakhulu, nto leyo eyenza imeko ibe mandundu.

Sebenzisa iiprobiotics

• iiprobioticsziibhaktheriya eziphilayo ezixhamla impilo yamathumbu kunye nokwetyisa. Ezi zifumaneka kukutya okufana neyogathi, ikefir, kunye nesauerkraut. 
• Olunye uphononongo luchaza ukuba iiprobiotics ezithile zikhuthaza ukwehla kobunzima kunye nokunciphisa i-visceral fat.
• Ukongeza, inceda ukuphakamisa i-ANGPTL4, iprotheni enokunceda ukunciphisa ukugcinwa kwamafutha.
• Uphononongo lubonise ukuba ezinye iibhaktheriya zeprobiotic ezivela kwintsapho ye "Lactobacillus" ezifana ne "Lactobacillus fermentum", "Lactobacillus amylovorus" kwaye ngokukodwa "iLactobacillus gasseri" inokunceda ngamafutha esisu.

Indlela yokuzila ukutya okwethutyana

• Ukuzila ukutya okungapheliyo yindlela esebenzayo yokunciphisa umzimba. Luhlobo lwesondlo olubandakanya umjikelo phakathi kwamaxesha okutya nokuzila ukutya.
• Ngokungafaniyo nokutya, ukuzila ukutya okwethutyana akuthinteli nakuphi na ukutya. Igxininisa kwixesha omele uzitye ngalo. Ukulandela isitayile sokutya esihlala sihleli, uhlala utya kancinci kwaye utya iikhalori ezimbalwa.
• Uphononongo lubonisa ukuba ukuzila ukutya okwethutyana kusebenza kakhulu ekulahlekeni kwamafutha esiswini.

ngamanzi amaninzi

• Ukusela amanzi ngumkhwa oyimfuneko ukuba umzimba wethu wenze yonke imisebenzi yawo.
• Ukusela amanzi kucoca umzimba. Inceda ukunyibilikisa amafutha esiswini ngokususa ityhefu emzimbeni.
• ukusela amanzi amaninzi Ngaba uyazi ukuba inokuwenza ube nomdla wokutya? 
• Ungazama. Nditsho nokusela iglasi yamanzi xa ulambile. Emva kokulinda ixesha elithile, uya kuqonda ukuba ukulamba kwakho kuphelile. 
• Xa uphelelwa ngumdla wokutya, uya kutya kancinci. 
• Xa udla ngaphantsi, i-calorie yakho yemihla ngemihla iya kuncipha. 
• Ngokuhamba kwexesha, uya kuncipha kwaye amanqatha esisu aya kuqala ukunyibilika. Ungalibali ukusela iiglasi zamanzi ezi-6-8 ngosuku.

Ukutya Okunyibilikisa Amafutha eBelly

Ufuna ukunyibilikisa amanqatha esisu. So uzotya ntoni? Ezinye ukutya zisebenza ngokukodwa kwindawo yesisu kwaye zenze ukuba zinyibilike. Ngoku makhe sijonge ukutya okunyibilikisa amanqatha esiswini.

cherry

• Kuphononongo olwenziwe kwiYunivesithi yaseMichigan, Itsheri Ukutya kufunyenwe ukunciphisa ngokufanelekileyo iimpawu ze-metabolic syndrome kunye nesifo senhliziyo. 
• Yandisa umngcipheko wokugcinwa kwamafutha esiswini, kunye nesifo se-metabolic, isifo seswekile, kunye nesifo senhliziyo.
• Iicheri zinceda ukwehlisa i-cholesterol emzimbeni. Ke ngoko, ibonelela ngokuncipha okukhulu kwamafutha omzimba.

Elma

• Elma, ndiziva ndihluthi beta-caroteneIsityebi kwi-phytosterols, i-flavonoids kunye ne-fiber. Oku kuthintela ukutya kakhulu.
• I-Pectin, i-compound yendalo yee-apula, ikhawuleza inkqubo yokulahlekelwa kwesisindo. 
• Iziqhamo ezinepectin zifuna ukuhlafunwa ngakumbi. Xa i-pectin inyibilika esiswini, yenza into efana nejeli ebamba amanqatha kunye ne-cholesterol yokutya.

avocado

• Umthombo omkhulu wamafutha anempilo afana namafutha e-polyunsaturated kunye ne-monounsaturated, i-avocados inceda ukulahlekelwa ngamafutha esiswini ngokukhawuleza.
• Isiqulatho sefayibha ephezulu kwesi siqhamo sikwathintela nokutya kakhulu.

iitumato

• iitumato Iqulethe ikhompawundi ebizwa ngokuba yi "9-oxo-ODA" esebenzayo ekunciphiseni i-lipids yegazi kunye nokulawula amafutha esisu.
• I-antioxidant enamandla kule mifuno. lichopeneYehlisa i-cholesterol, ilwa nomhlaza kwaye inciphisa imibimbi.
• Ukuze utshise amanqatha esisu ngokufanelekileyo, gcina iitumato kwitafile yakho zombini zikrwada kwaye ziphekiwe.

Netyhukhamba

• NetyhukhambaKukutya okunekhalori ephantsi kakhulu kunye nokutya okuhlaziyayo.
• Ukutya ikhukhamba yonke imihla kunceda ukukhawuleza inkqubo yokulahlekelwa kwesisindo kunye nokususa i-toxins eyingozi efihliweyo yinkqubo yokugaya emzimbeni.
• Ngaloo ndlela, amanqatha esisu atshiswa ngokukhawuleza.

Isileri

• Gcwalisa ipleyiti yakho ngemifuno enamagqabi aluhlaza njenge celery ukususa amafutha esiswini. 
• Isileri inomthamo ophezulu wefiber. Iphantsi kakhulu kwiikhalori kwaye ikhawuleza ukulahleka kwesisindo. Iqulethe amanqanaba aphezulu e-vitamin C kunye ne-calcium.
• Sela isiqingatha seglasi yejusi yeseleri ngaphambi kokuba utye isidlo sasemini okanye isidlo sangokuhlwa ukuze ucoce inkqubo yomzimba wakho wonke. Ungayisebenzisa kwakhona kwiisaladi okanye kwiisuphu.

iimbotyi

• Ukutya iintlobo ezahlukeneyo zeembotyi rhoqo kunenzuzo enkulu ekulahlekeni kwamafutha esiswini. 
• Kwakhona kunceda ngokufanelekileyo ukuphuhlisa izihlunu kunye nokuphucula inkqubo yokugaya. 
• Iimbotyi zikwanqanda ukutya kakhulu ngokugcina isisu sigcwele ixesha elide.
• Iimbotyi zingumthombo wefiber enyibilikayo. Le fiber ijolise ngokukodwa kumafutha esisu. Inceda ukuqhekeza amanqatha amaninzi. Ubunzima obuninzi obugcinwe kwisisu bukhutshwa emzimbeni.

ikhabe

• Ivatala yenye yokona kutya ukunyibilikisa amafutha esiswini. Iphantsi kweekhalori kwaye iqulethe i-91% yamanzi.
• Ukuba utya i-watermelon kwisidlo sakusihlwa, uya kuhlutha ngaphandle kokufumana iikhalori ezininzi. Ukongeza, kukwenza uzive ugcwele ixesha elide.
• Ngezi mpawu, inceda ukunciphisa umzimba kwaye ngoko inyibilikisa amanqatha esisu.

Iamangile

• IamangileIqulethe amanqanaba aphezulu amafutha anempilo. Amafutha e-monounsaturated kunye ne-polyunsaturated. Zombini zibonelela ngokuqina. Ikwakhusela nakwizifo zentliziyo.
• Umxholo ophezulu we-magnesium uyinxalenye ebalulekileyo yokwakha imisipha. 
• Ukwakha izihlunu ezininzi kunceda ukutshisa amanqatha esisu ngokukhawuleza.

Iinanayi

• IinanayiKukunye kokutya okusebenzayo ekulahlekeni kwamafutha esiswini. 
• Esi siqhamo seTropiki sine-enzyme ebizwa ngokuba yi-bromelain, enezinto ezinamandla zokulwa nokudumba. 
• Le enzyme inceda ukugaya iprotein ethambisa iqhosha lesisu.

Ngaba Ukuhamba Kunyibilikisa Isisu?

Ukuba sempilweni, yenza umthambo rhoqo ibalulekile. Oku kungenxa yokuba ukwenza umthambo kwehlisa umngcipheko wokuba neemeko zempilo ezifana nesifo sentliziyo, isifo seswekile, kunye nomhlaza.

Ukuzilolonga akukuncedi nje ukuba uphile ubomi obude nobunempilo, kodwa kukunceda ukuba unciphise umzimba.

Ukuhamba yindlela enkulu yokwenza umsebenzi onokuthi uwenze nanini na, naphi na, umngcipheko ophantsi kwaye ufikeleleke kubantu abaninzi. Ke, ngaba ukuhamba kuyasinyibilikisa isisu?

Ukuhamba kutshisa iikhalori

• Ukwenza umthambo ngakumbi ngokuhamba kunceda ukutshisa iikhalori ezongezelelweyo. Ngaloo ndlela, amanqatha esisu ayanyibilika.

Ibonelela ngokhuseleko lwemisipha

• Xa abantu benciphisa ukutya kwabo kwekhalori kunye nokunciphisa umzimba, balahlekelwa yimisipha kunye namafutha omzimba.
• Ukuzivocavoca, njengokuhamba, kunceda ukulwa nale mpembelelo ngokugcina izihlunu ezibhityileyo njengoko unciphisa ubunzima. 
• Kanye kunye nokulahlekelwa kwesisindo, ukugcinwa kwemisipha kukhawuleza imetabolism kwaye kwenza kube lula ukunyibilika kwesisu esiswini.

Utshisa amanqatha esisu

• Isixa esikhulu sokugcinwa kwamafutha kwisisu kwandisa umngcipheko wohlobo lwe-2 yeswekile kunye nesifo senhliziyo.
• Ukutyeba kwesisu kuqhelekileyo kumadoda anesinqe esingaphezulu kwe-102 cm kunye nabasetyhini abanesinqe esingaphezulu kwe-88 cm kwaye babeka ingozi yempilo.
• Enye yezona ndlela zisebenzayo zokunyibilikisa la mafutha kukwenza umthambo we-aerobic njengokuhamba rhoqo.

I-Belly Melting Movements

Amafutha esisu ngawona mafutha anenkani. Kunzima ukunyibilika kwaye akukho mpilweni. Njengoko sichazile ngasentla, ukuze ulahlekelwe ngamafutha esiswini, okokuqala, kuyimfuneko ukutshintsha ukutya. Oku kukodwa akwanelanga. Kuya kuba nzima ngakumbi ukulahla amanqatha anenkani kuloo ndawo ngaphandle kokwenza iintshukumo zokunyibilika kwesisu.

Ngoku makhe sijonge ngokukhawuleza kwi-belly fat loss moves kunye nendlela yokwenza ngayo.

hayi: Yenza umthambo wokuzifudumeza imizuzu elishumi phambi kokuba uqalise imithambo yokutshisa isisu. Emva kokuba izihlunu zifudunyeziwe, thatha ikhefu lemizuzwana elishumi kwaye uqalise le mithambo ilandelayo.

Ukuphakamisa umlenze oleleyo

• Lala emethini. Beka oobhontsi phantsi kwesinqe, intende yesundu ibekwe phantsi. 
• Phakamisa iinyawo kancinci emhlabeni, jonga isilingi. Le yindawo yokuqala.
• Phakamisa imilenze yomibini i-90 degrees kwaye uyihlise ngokukhawuleza.
• Phakamisa imilenze yakho kwakhona phambi kokuba uchukumise umhlaba. Yenza iiseti ezintathu zokuphindaphinda kwe-15.

Imilenze ngaphakathi nangaphandle

• Hlala emethini. Beka izandla zakho emva kwakho izandla zakho zithe tyaba emethini. 
• Phakamisa imilenze yakho emhlabeni kwaye ungqiyame kancinci. Le yindawo yokuqala.
• Faka yomibini imilenze phakathi. Ngelo xesha, sondeza umzimba wakho ophezulu emadolweni akho.
• Buyela kwindawo yokuqala. Phinda amaxesha angama-20.

shear

• Lala emethini. Beka iintende phantsi kwesinqe.
• Phakamisa intloko, umva kunye nemilenze ukusuka emhlabeni. Le yindawo yokuqala.
• Yehlisa umlenze wakho wasekhohlo. Ngaphambi nje kokuba uchukumise umhlaba, phakamisa umlenze wakho wasekhohlo kwaye wehlise umlenze wakho wasekunene.
• Yenza oku kushukuma amaxesha ali-12 ukugqiba iseti. Qhubeka iiseti ezintathu. 

Ukujija

• Lala kwi-mat, guqa ngamadolo kwaye ubeke iinyawo zakho phantsi.
• Beka oobhontsi emva kweendlebe. Bamba umva wentloko ngeminye iminwe yakho. 
• Phakamisa intloko yakho emhlabeni. Le yindawo yokuqala.
• Qala ukunyakaza ngokugoba kwaye uzame ukufikelela emadolweni ngentloko yakho.
• Buyela kwindawo yokuqala.
• Qiniseka ukuba uyaphefumla njengoko ugoqa kwaye ukhuphe umoya njengoko usihla.
• Iseti e-1 ineziphindaphindo ezilishumi elinesibini. Yenza iiseti ezimbini.

umthambo webhayisikile

• Lala kwi-mat, guqa ngamadolo kwaye uphakamise iinyawo zakho phantsi.
• Beka oobhontsi emva kwendlebe. 
• Bamba umva wentloko kunye neminye iminwe. 
• Phakamisa intloko emhlabeni. Le yindawo yokuqala.
• Tyhila umlenze wakho wasekhohlo ezantsi kwaye uwandise ngokuthe ngqo. 
• Curl kwaye ujike ngasekunene ngaxeshanye. Zama ukubamba ingqiniba yakho yasekhohlo ngedolo lakho lasekunene.
• Goba ngasemva kwaye ubuyisele umlenze wakho wasekhohlo kwindawo egobileyo.
• Yenza okufanayo ngomnye umlenze. Yenza iiseti ezimbini zophindaphindo lwe-12.

I-shuttle

• Lala kwi-mat, ugobe amadolo akho kwaye ubeke izithende zakho kwi-mat. 
• Beka izandla zakho emva kwentloko yakho. 
• Phakamisa intloko namagxa akho emhlabeni kwaye ujonge phezulu kwisilingi. Le yindawo yokuqala.
• Sebenzisa amandla akho aphambili ukuphakamisa umzimba wakho emhlabeni kwaye ungene kwindawo yokuhlala.
• Kancinci buyela kwindawo yokuqala. Yenza iiseti ezimbini zophindaphindo lwe-12.

kabini phantsi

• Lala emethini. Yandisa izandla zakho ngaphezu kwentloko yakho. Le yindawo yokuqala.
• Phakamisa umzimba wakho ophezulu, ugcine umqolo wakho kunye nentamo kumgca. Phakamisa iinyawo zombini emhlabeni ngaxeshanye.
• Zama ukubamba amadolo akho ngezandla zakho.
• Buyela kwindawo yokuqala. Yenza iiseti ezintathu zophindaphindo lwe-12.

ukukhwela intaba umzimba cross

• Ngena kwindawo yeplanga. Kwesi sikhundla, lala ngobuso phantsi kwi-mat. Ngenkxaso yeengqiniba zakho kunye neenzwane, phakama kancinci usuka emethini.
• Gcina iingqiniba zakho ngqo phantsi kwamagxa akho. 
• Gcina intamo yakho, umva kunye nesinqe kumgca othe tye. Musani ukuphakamisa, musa ukugoba; Le yindawo yokuqala.
• Phakamisa unyawo lwakho lwasekunene emhlabeni, goba idolo lakho kwaye ulisondeze kwicala lasekunene lesifuba sakho.
• Buyisela unyawo lwasekunene kwindawo yokuqala. Ngoku phakamisa unyawo lwasekhohlo emhlabeni, guqa idolo kwaye ulisondeze kwicala lasekhohlo lesifuba sakho.
• Khawulezisa kwaye wenze ngathi uyabaleka. Yenza iiseti ezi-2 ze-25 reps.

Burpee

• Yima nkqo iinyawo zakho zibe nobubanzi bamagxa.
• Goba amadolo akho ubeke izandla zakho phantsi. Masiyibize indawo "yesele" ukuze icace.
• Gxuma phezulu kwaye utyhale imilenze yomibini ngasemva. Ngena kwindawo yokutyhala.
• Gxumela ngaphakathi kwaye ubuyele kwindawo "yesele".
• Tsiba ngokuthe nkqo kwaye wolule izandla zakho ngaphezulu kwentloko yakho.
• Yihlale phantsi phantsi.
• Buyela kwindawo yesele, emva koko ubuyele kwindawo yokutyhala. Yenza iiseti ezi-3 ze-8 reps. 

intshukumo yeplanga yecala

• Ngena kwindawo yokulala ngecala lakho lasekunene. Beka unyawo lwakho lwasekhohlo kunyawo lwasekunene nasemhlabeni.
• Beka ingqiniba yakho ngaphantsi kwegxalaba kunye nesandla sasekhohlo phezu kwesinqe sakho.
• Phakamisa isinqe emhlabeni. Umva kufuneka uhambelane nentamo kunye nentloko.
• Gcina le ndawo imizuzwana engama-30-60. Qhubeka uphefumla.
• Khuphela umzimba wakho. Thatha ikhefu le-10-yesibini, tshintsha amacala kwaye wenze okufanayo kwelinye icala. 
• Iseti enye yalo msebenzi yanele kubaqalayo. Unokwandisa ixesha kunye neeseti njengoko uqhubeka.

Ukushwankathela;

Kukho izicwangciso ezilula ongazilandela ukuze ulahlekelwe ngamanqatha esisu. Okokuqala, ukuba uya kudla i-calorie ephantsi kunye nokuzalisa ukutya. Eyona nto ibalulekileyo koku kutya ziiprotheyini kunye nokutya kwefiber.

Iswekile nayo kufuneka igwenywe. Olona tshaba lubi lwempilo yakho kunye nenkangeleko yomzimba. Nokuba unqumle iswekile ngokwakho, uya kuba uhambe indlela ende ekulahlekelweni ngamafutha esiswini.

Qinisekisa ukuba utye ukutya okuncinci rhoqo kwiiyure ezingama-3-4 ukuququzelela ukugaya kunye nokunciphisa uxinzelelo emzimbeni. Oku kuya kunciphisa amathuba akho okuba ulambe kakhulu kwaye uhlasele ukutya.

Kwaye masingalibali umthambo wokunyibilikisa amanqatha esisu anenkani. Ukuzilolonga rhoqo kwe-aerobic, njengokuhamba, kunceda ukususa amanqatha esiswini. Ungatshisa amanqatha ngokukhawuleza ngokwenza iintshukumo zokunyibilika kwesisu.

Umthombo: 1 2, 3, 4, 5