Yonke imihla sithi sifuna ukuzilolonga, kodwa wazi kangakanani malunga nolwazi olusisiseko lokomelela?

1. Umgaqo wokukhula kwezihlunu:

Enyanisweni, izihlunu azikhuli xa usenza umthambo, kodwa ngenxa yomthambo oqatha, okrazula imicu yezihlunu. Ngeli xesha, kufuneka uncedise iprotheni yomzimba ekudleni, ngoko xa ulala ebusuku, izihlunu ziya kukhula kwinkqubo yokulungiswa. Lo ngumgaqo wokukhula kwemisipha. Nangona kunjalo, ukuba ukuqina komthambo kuphezulu kakhulu kwaye awunikeli ngqalelo ekuphumleni, kuya kunciphisa ukusebenza kakuhle kwemisipha yakho kwaye kube lula ukwenzakala.

Ke ngoko, umthambo ofanelekileyo + iprotheyini elungileyo + ukuphumla ngokwaneleyo kunokwenza izihlunu zikhule ngokukhawuleza. Ukuba ungxamile, awukwazi ukutya i-tofu eshushu. Abantu abaninzi abashiyi ixesha elaneleyo lokuphumla kwizihlunu, ngoko kuya kuthoba ukukhula kwemisipha.

2. I-Aerobics yeQela: abantu abaninzi kunye nabadlali behlabathi bakwenza ngokwamaqela. Ngokubanzi, kukho amaqela ama-4 kwisenzo ngasinye, angala 8-12.

Ngokokuqina koqeqesho kunye nesiphumo sesicwangciso, ixesha lokuphumla liyahluka ukusuka kwimizuzwana engama-30 ukuya kwimizuzu emi-3.

Kutheni abantu abaninzi besenza umthambo ngokwamaqela?

Enyanisweni, kukho ezininzi iimvavanyo zenzululwazi kunye nemizekelo ebonisa ukuba ngokuzilolonga kweqela, i-muscle inokufumana ukuvuselela ngakumbi ukukhawulezisa ukukhula kwemisipha ngokubonakalayo kwaye ngokufanelekileyo, kwaye xa inani lamaxesha lingamaqela e-4, ukukhuthazwa kwemisipha kufikelela phezulu kwaye kukhula ngcono. .

Kodwa umthambo weqela kufuneka ubeke ingqalelo kwingxaki, oko kukuthi, ukucwangcisa umthamo wakho woqeqesho, kungcono ukufikelela kwimeko yokudinwa emva kweqela ngalinye lezenzo, ukuze udale ngakumbi ukuvuselela imisipha.

Mhlawumbi abanye abantu abacacanga malunga nokudinwa, kodwa enyanisweni, kulula kakhulu. Uceba ukwenza i-11 kwezi zenzo, kodwa ufumanisa ukuba i-11 yazo ayinakugqitywa kwaphela. Emva koko ukwimeko yokudinwa, kodwa kufuneka ubeke ecaleni izinto zengqondo. Ngapha koko, abanye abantu bahlala bezicebisa ukuba andinakuyigqiba ~ andinakuyigqiba!

Ndiyazibuza ukuba unolwazi olungakanani malunga nala manqaku mabini olwazi olusisiseko lokuqina? Ukomelela ngumdlalo wenzululwazi. Ukuba uqhelisela nzima, izinto ezingalindelekanga zinokwenzeka. Ngoko ke kufuneka ukwazi ngakumbi ngolu lwazi lusisiseko.