Amantombazane amaningi esimanje ababukele kakhulu ngokucophelela sibalo, njengoba isisindo esengeziwe ngokuqinisekile akekho upende. Nokho, kukhona labo bakhathazekile ngokweqile mncane Kunalokho, ngokwesibonelo kakhulu imilenze mncane. Okufanele ukwenze Kulezo zimo, futhi kungenzeka ukuba ngibanike ifomu eziyengayo ngaphezulu?
olukhethekile lokudla
Abaningi bakholelwa ukuthi ukuba mncane ngokweqile kungase kungabi kusimo, ngisho ukubabela ke. Nokho, ngeke yini kulethe ezinye izinkinga abangaphansi kuka-ukugcwala. Amantombazane amaningi lila! imilenze futhi mncane. Okufanele ukwenze nale nkinga? Okokuqala, kubalulekile ukulungisa ngokuphelele ekudleni futhi cishe ngokuphelele ukuyiguqula. Ungacabangi ukuthi ukuze imilenze mncane kakhulu anda ivolumu, ngokwanele nje ukudla okuningi. Kufeza indima ebalulekile ikhwalithi ukudla. Izinyawo kumele lenyuke ngezithukuthuku kwemisipha hhayi fat, ngoba mBhalo okusongelayo cellulite, flabby futhi ukubukeka alithandeki. Nyusa ivolumu kwemisipha ukuze amantombazane - akuwona neze umsebenzi olula. Ngakho-ke, ngaphandle kwamandla ekhethekile Kulokhu ongakwazi ukuzenza. Kanjani ukwakha imenyu Kulezo zimo? Ngesisekelo Ukudla kufanele kube ephansi fat amaprotheni ukudla: inkukhu webele, ushizi, inhlanzi, ukudla kwasolwandle, kanye namaqanda. Fibre: imifino, isinkwa. carbohydrate ayinkimbinkimbi: irayisi, nokunye okufana nokolweni, oatmeal. Ngezinye izikhathi ungase usebenzise ama-carbohydrate esheshayo ngesimo izithelo noma amaswidi ayinangozi. Kufanele nakanjani udle ayingxenye (zonke 3 - 4 amahora) ukukhulisa ukusheshisa umzimba.
ukuqeqeshwa
Yiqiniso, omunye ukudla ngeke kusize ukuxazulula inkinga mncane imilenze. Kubaluleke kakhulu ukuxhuma umsebenzi ngokomzimba, futhi izisindo. Kuyinto lolu hlobo ezemidlalo kuzosiza zisishintshe ngokuphelele isimo imilenze Skinny. Yini amantombazane bekulokhu kude ezemidlalo futhi abazi kuphi ukuqala? Yiqiniso, isixazululo esingcono kakhulu kungaba banxuse Umqeqeshi okutshela ngokunembile ongakhetha kanjani ukwakha imilenze mafutha. Kodwa uma lokhu kungeke kwenzeke, ungakhetha izivivinyo ngokwakho. Kungani-ke kwakudingeka amandla umzimba? Impendulo ilula: bakhela imisipha. umzimba Cardio ezifana ukugijima, ukuhamba ngebhayisikili, gxila amafutha esivuthayo. Zenza imilenze yakho slimmer! Ngakho-ke, kugcizelelwa umsebenzi ezinesisindo. Abesifazane abaningi bayesaba "elizenzekelayo", uhlanganyela nge dumbbells kanye barbell. Sinenkosi ngokuphelele nothing SABA ngoba insikazi endocrine uhlelo kuhlelwe ngendlela yokuthi mass imisipha kuyinto nzima kakhulu ukwandisa, ngakho-ke, ube entabeni imisipha kungukuthi ezisengozini, ikakhulukazi uma besaba imilenze futhi mncane. Okufanele ukwenze nge imishini umsebenzi nalapho ukuba aqale ukuzilolonga? Ukuze wandise kunemisipha yomlenze lunges ehlukahlukene squats uzokwenza. Ingabe nabo ngangokunokwenzeka nge dumbbells nangenhliziyo barbell. Qala ukuma ne ukwengeza isisindo, okuyinto kahle ukwenza izindlela, kancane kancane zandise izinto. Okubaluleke kakhulu - do ukuqeqeshwa ngendlela inqubo, kungenjalo ngeke kukuzuzise. Ukuze ufunde indlela lisithekile ngobuchwepheshe, ngoba temusho, ungase uprakthize Ngokwenza kanjalo ngaphandle inkinga. izimiso eziyisisekelo: i-ezimfushane, amadolo wakho akufanele lukwazi tintwane takho kanye emuva okufanele kuqonde njalo. Lezi umzimba kuyokusiza wandise ivolumu ukhalo, kodwa futhi ziye zasebenza sokuba imisipha gluteal, okuyilona elisebenzayo futhi kubalulekile ukuze sibe nomzimba omuhle futhi kufanelekile.