Imithetho eyi-10 yensimbi yokuqina, ingabe ibizwa ngokuthi usaqala!

1, ngemva nje kokudla ukudla okugcwele ungasebenzisi umzimba ngokushesha, kodwa uphumule ihora elingu-1, ukuze ukudla kugaywe bese uhlela ukuqeqeshwa kokufaneleka, ukuze uqinisekise umphumela wokufaneleka futhi ugweme ukuvela kwe-dyspepsia yamathumbu.

2, ngaphambi kokufaneleka okusemthethweni ukufudumala, ukugcoba amalunga, ukukhuthaza ukujikeleza kwegazi, ukuze umzimba kancane kancane uthole umuzwa wokuzivocavoca, kulokhu ukuvula ukuqina,inganciphisa ingozi yokulimala, ithuthukise umphumela wokuzivocavoca.

I-3, ukwakha imisipha abantu kufanele banake ukudla okwengeziwe ngemva kokuqeqeshwa, ngokufanelekile engeza ukudla okunamaprotheni amaningi, njengamaqanda abilisiwe, i-protein powder, isifuba senkukhu, njll. mayelana nama-calories angu-200.
I-4, abantu abalahlekelwa isisindo kufanele balawule ngokufanelekile ukudla kwe-caloric, ukudla kwansuku zonke kwe-caloric kufanele kube ngaphansi kwenani eliphelele le-metabolic yomzimba cishe ngama-20%, ukuze wehlise ijubane ukubonakala kwendlala, singakhetha ukuphuza amanzi amaningi, amanzi awekho ukushisa, angalawula ukudla, athuthukise umjikelezo womzimba.

5, abantu abafaneleka ukuba bayeke ukubhema notshwala, lezi zenzo ezimbi ezimbili azihambisani nezempilo, kulula ukuyenga izifo, kodwa futhi zithinta umphumela wokufaneleka, ukuze ukufaneleka kwakho kwehliswe kakhulu.
6, ungagezi ngokushesha ngemva kokuzivocavoca, phumula isigamu sehora bese ugeza ngemva kokuba izinga lokushisa lomzimba libuyele kokujwayelekile, ukuze ugweme ukuhlasela kwamagciwane.

I-7, ukuqeqeshwa kokuqina komzimba kufanele kube kancane kancane, kungenzi ukuqeqeshwa okuphezulu kakhulu ekuqaleni, wonke umuntu ulungele ukuqeqeshwa ukuqina kwehlukile, kufanele ngokuvumelana nokukhuthazela kwabo ngokomzimba, bakhethe imidlalo yabo, igxathu negxathu ukuze bathuthukise ukuqina kokuqeqeshwa. , ukuze uvune ngokushesha umzimba omuhle.
8, lapho uzivocavoca ejimini, qiniseka ukuthi unaka impucuko, ungathathi izithombe ozishuthe zona endlini yokugezela, ungashiyi awabo amabala omjuluko emishinini yokuqina, futhi uqiniseke ukuthi uyayibuyisela imishini ngemuva kokuqina.

9, ukuqina akudingi ukukhawulelwa endaweni yokuzivocavoca, inqobo nje uma kunenhliziyo, lapho kungaba yindawo yokuzivocavoca, singagijima ngaphandle, sibhukude, sidlale ibhola, ngaphakathi endlini singakwazi ukwenza ukuqeqeshwa kwesisindo, njenge-squat, I-poppy jump, i-jumping jacks, ama-push-ups yonke imidlalo engenziwa noma kuphi.
I-10, ukuqina angeke kube yimpumputhe, kufanele ngokwezinjongo zabo, ukwenza ngokwezifiso uhlelo lokuqina lwabo, ngokusho kohlelo lokuzivocavoca, ukunamathela enguqulweni yesikhathi eside, yamarekhodi omzimba wamasonto onke, ukuze wazi inqubekelaphambili. komzimba.