Uma usesimweni esihle ngokomzimba futhi udinga ukulahlekelwa amakhilogremu ambalwa, ungabheka uhlelo lwami lwe -fat-loss-program . Kodwa uma uqala kusukela ekuqaleni ngesisindo esiningi ukuze ulahlekelwe futhi ungabi nolwazi oluningi ngezinhlelo zokuzivocavoca, ke lolu hlelo luwakho. Isekelwe ngokuzungezile ukuhamba nezinsimbi, futhi kufaka phakathi nesonto elilodwa leviki elibizwa ngokuthi "uhlelo lwesifunda."
Izisekelo Eziyisisekelo Ekuqeqesheni Isisindo Sokuqala Isisindo Ukulahlekelwa Isisindo
Thola imvume yedokotela. Konke kuhle kakhulu kubantu abakhulu ngokweqile ukuba badonswe abaqeqeshi bomuntu siqu ekuboniseni izinto ezibonakalayo, kodwa kudingeka uqiniseke ukuthi awunazo izizathu ezingokwempilo zokungazivocavoca njalo, ikakhulukazi uma uhlala iminyaka eminingi. Udokotela wakho angakuqinisekisa lokhu.
Hambisa okuningi ngesikhathi somsebenzi ongenzi umsebenzi. Ucwaningo luye lwabonisa ukuthi abantu abakhuluphele ngokweqile futhi abakhuluphele bavame ukuhambisa kancane phakathi kwemisebenzi yansuku zonke. Lokhu kungaba umphumela wesisindo esiningi, noma kungase kube imbangela yayo. Kunoma yikuphi, kungenzeka ukuthi umbuthano ononya. Ukunyakaza okungeziwe okwenziwa kulo lonke usuku kuyisici esibalulekile ekusunguleni isisekelo sokulahlekelwa isisindo.
Hamba, hamba, hamba. Ungakwazi ukuxuba lokhu ngokugijima kancane uma uzizwa, kodwa okungenani imizuzu engu-40 yokuhamba okusheshayo, izinsuku eziyisithupha ngesonto kufanele kube umgomo wakho. Ungakwenza lokhu esitokisini, endleleni yomgwaqo noma epakini.
Yenza imihlangano yesithathu yezingqinamba ze-dumbbell. Unokufinyelela okulula ekuqeqesheni isisindo segesi endaweni yokuzivocavoca, lapho izilonda nemishini yamahhala ekulungele. Kodwa ukuphakamisa izidakamizwa kungenziwa kalula ejimini noma ekhaya. Zama ukuba nezimbongolo zifakwe kahle endlini ukuze kube lula ukuphindaphinda okuphindwe kabili phakathi kweminye imisebenzi noma ngisho nokubuka i-TV, amavidiyo, noma ukulalela umculo.
Hlola izinsiza zokuqala ukuze wazi kahle ukuthi ukuqeqeshwa kwesisindo kusebenza kanjani.
Yenza isifundo sokujikeleza esisodwa ngesonto ngalinye. Uhlelo lwami lokuqeqesha lwesifunda luhlanganisa izinsimbi ze-dumbbell ngokunyakaza okusheshayo phakathi kokuzivocavoca ngalunye. Sebenzisa isimiso sami sesifunda bese uyishintsha uma udinga, ngokuyinciphisa, ukuze ukwazi ukuqedela okungenani izifunda ezintathu. Lokhu kuklanyelwe ukwenza ukuthi usebenze kanzima kakhudlwana, ngakho-ke uyinike ukudubula kwakho okuhle kakhulu. Uzophefumula kakhulu futhi kufanele uphule ukuthuthumela.
Yidla ukudla okunempilo . Ukudla kwakho kudinga ukuvimbela amakholori ukuze ulahlekelwe amafutha ngenkathi ikunikeza izakhi ezibalulekile kanye namandla anele ukuze uphethele uhlelo lwakho lomsebenzi. Nasi isisekelo sokudla okunempilo kulolu hlelo:
- Yidla ukudla okunamafutha aphansi okuphansi, okuphezulu kokuphefumula ngenkathi ugcina amafutha ezilwane okungenani.
- Phonsa ama-carbs ahlanzekile njengama-biscuits, amaqebelengwane, amaswidi, iziphuzo zeshukela nesinkwa esimhlophe.
- Ukulondoloza ukudla okuncane okuphansi kwe-carb kulungile, kodwa ungahambi njengezinye zezidlo ezincane ezidumile ezinjenge-The South Beach Diet noma i-Atkins Diet. Qinisekisa ukuthi amafutha odlayo amafutha amahle.
- Faka i-milk fat-fat esikhundleni se-milk fat ephelele, i-yogurt, ushizi noma ama-soy substitutes.
- Khetha izinkwa zokudla okusanhlamvu kanye nosawoti, futhi udle izithelo eziningi, imifino, ubhontshisi, amantongomane kanye nembewu.
- Khetha ukudla okunamandla, okuncane okunamafutha noma izindlela zemifino.
- Yidla ukudla okusheshayo okungavamile, bese ukhetha izinketho ezinempilo uma zitholakala.
Uhlelo Lokuhlela
Nasi isimiso samasonto onke sohlelo. Hamba ngezinsuku ezingu-6; thatha usuku olulodwa. Sebenzisa ama-dumbbells, noma ezinye izisindo, ekhaya noma ku-gym.
- Izinsuku ezi-1 ukuya ku-6
Hamba okungenani imizuzu engu-40 ngesikhathi esisheshayo noma okukwenza uphefumule kanzima, kodwa akukufutho ukuphefumula. Hlukanisa iseshini phezulu uma ikufanele, kodwa zama ukuqhubeka nokuqina. - Usuku 2
Khetha izivivinyo eziyi-8 ze-dumbbell kusukela ohlelweni lwe-dumbbell , bese wenza izigaba ezingu-3 zokuphindaphinda kokuzivocavoca ezingu-12. Uma ukwenza umzimba okungu-8 ngesikhathi esisodwa kuningi kakhulu, kuwuqhekeze ube yizivivinyo ezi-4 zeseshini ezimbili ezihlukene.
- Usuku lwesithathu
Yenza uhlelo lokuqeqesha wesifunda . - Usuku 4
Hamba imizuzu engu-40. - Usuku 5
Phinda uhlelo lwesimungulu olwenziwe ngosuku 2. - Usuku 6
Phinda uhlelo lwesimungulu olwenziwe ngosuku lwesibili futhi. - Usuku 7
Hamba imizuzu engu-40, noma uthathe usuku lokuphumula.
Ungakhohlwa ukulawula ukudla kwakho. Kodwa khumbula: Izidlo ezincane kakhulu zekhalori azifanelekile, njengoba uzokhipha imisipha (kanye nethambo) futhi umzimba wakho uzolinciphisa , okwenze kube nzima ukuqhubeka nokudla okuvamile ngenkathi ulawula isisindo. Ngaphezu kwalokho, cishe uzolahlekelwa izakhi ezibalulekile umzimba wakho odinga.
Izimfihlo Zokuphumelela
Hamba ngokushesha ngangokunokwenzeka. Ungakhathazeki kakhulu uma ungahlangabezane nemigomo yakho yosuku ozoqala ngalo-nje uhlose ukuqala iseshini ngasinye esinikezwe isonto. Qinisekisa, qala kancane, futhi uthuthukise isonto lokusebenza ngesonto.