Izindlela ezinhlanu zemvelo ukwandisa usayizi webele

amantombazane nabesifazane abaningi ekuphishekeleni ubulili kanye nokuzethemba dream ukwandisa usayizi webele. Othile isinqumo kulolu ukuya ngaphansi ummese udokotela ohlinzayo, futhi othile kukhawulwe ukudalwa ukukhohlisa nokukhohlisa ne zangaphansi akhethekile pads.

Nokho, zikhona izindlela okungenani ezinhlanu yemvelo futhi eyinkimbinkimbi ukwandisa usayizi webele ngaphandle kokubanga impilo yabo, hhayi ngokwethula abanye benze amaphutha.

Indlela 1 - kilojoule okuningi

Empeleni, lapha singazi ukhuthaze abafundi bethu abathandekayo ukuba ukudla. ukumuncwa Mindless konke kungenzeka, yebo, kuzoholela nokwanda okuphawulekayo usayizi webele, kodwa ubukhulu lonke izonyuka, kodwa akudingeki.

Ngokwesilinganiso, ngoba ukusebenza evamile umzimba female, udinga kilojoule 2500 ngosuku, futhi uma sisilandela kukho i eyengeziwe 250 kilojoule udle emini izingxenyana ezincane 5 noma 6 izikhathi, khona-ke hhayi kuphela awufiki isisindo, kodwa futhi uqaphela ushintsho omuhle ngenani esifubeni sakho.

Gwema ukudla okunamafutha, ukudla okusheshayo, carbohydrate okusheshayo. Ekhonze ku okusanhlamvu, imifino, imikhiqizo yobisi ongaphakeme emafutheni, amantongomane izithelo ezomisiwe.

Indlela 2 - Bench izinsimbi ezincane kusukela esifubeni kuya ebusweni enalokho kuthambekela

Ukuze ukudonsa futhi kancane oyindilinga ukuma kwebele, uzodinga yebhangqa dumbbells -2 1.5 AmaKh, ebhentshini lokugijima emuva zazo siphakamisela kumuntu ukuphakama degrees 60 nesiyalo, njengoba ukwenza izivivinyo ku imisipha pectoral njalo.

Ngakho, thatha dumbbell ezandleni zakho, ulale ebhentshini emuva, dumbbells isebangeni at esifubeni ezingeni - izindololwane zehliswa futhi izimisele engela 90 degree, izintende zibheke phambili. Okulandelayo uphakamise dumbbell, izandla ukugcina parallel, ahlelwe ngenhla isisindo webele hhayi dangle hhayi ezifuywa esandleni. Ukuphakamisa dumbbells ukwenza exhale, bephonsa nabo emuva esifubeni - ukuphefumula.

Lo msebenzi kumele kwenziwe izikhathi ezimbalwa ngesonto rep 20 amasethi amathathu.

Indlela 3 Isehlukaniso isandla

Lokhu kuzokusiza futhi ulungise ukuma webele futhi bandise it. Ngaphambi kokuqala, udinga ukubuyela ngemuva ebhentshini endaweni evundlile, walala ebhentshini nge emuva zakhe ukuba baphakamise izandla ne dumbbells ngenhla esifubeni, izindololwane kancane bent, izintende zibheke phambili. On the exhale kancane uphonsa izikhali ngaphandle eguqa, bawendlala ngaphandle parallel phansi, bese nibuya ngengalo isikhundla yayo yasekuqaleni.

Lo msebenzi libuye Kunconywa ukwenza rep amabili amasethi amathathu.

Indlela 4 Dips

Ukuze andise usayizi webele, kubalulekile ukuba ehlelekile push-ups. Abantu abaningi bayakukholelwa lokho lesi sivivinyo okungalungile, letha zonke izinzuzo esiphansi. Ukuze ugweme lokhu, qiniseka ukuthi izandla zakho ngenkathi ebeka ukugcizelela bekulokhu ngaphansi emahlombe. Umhlane kufanele ahlale ngqo kulo msebenzi. Esiswini kufanele esakhiwe up njalo. On the donsa, thina yeka umzimba phansi exhale - umzamo abukhali ke uzolivusa.

Lo msebenzi libuye Kunconywa ukwenza rep amabili amasethi amathathu.

Indlela 5 Proper ukunakekelwa ukhilimu

Kuze kube manje, izinkampani yezimonyo nezitolo nikeza ukunakwa kwakho eziningi ezihlukahlukene okhilimu ekhethekile evumela kancane ukwandisa usayizi webele futhi ngcono kakhulu isikhumba kuyaqina nokuqina. Kodwa khumbula ukuthi le ndlela muhle kuphela ngokuhlangana ne zonke lezi zindlela osekukhulunywe - ngaphandle kwalokho ngeke sifinyelele nomphumela yesikhashana, okuyinto uzonyamalala lapho uyeka ukusebenzisa i-ayisikhilimu.