Indlela yokunciphisa isinqe

Umxholo

• 1. Ukuzivocavoca esinqeni
• 2. Unyango ngobuhle

Izicwangciso-qhinga ezilungileyo zokunciphisa isinqe kukwenza umthambo ophakathi okanye onamandla, utye kakuhle kwaye ubhenele kunyango lobuhle, njenge-radiofrequency, lipocavitation okanye electrolipolysis, umzekelo.

Amafutha abekwe esinqeni sisiphumo sokutya ngaphezulu kweekhalori kunokuba uchitha usuku ngalunye. Kwabasetyhini, ngenxa yempembelelo yehomoni, amanqatha athambekele ekuqokeleleni okokuqala esiswini, ezimpundu kunye neebhulukhwe, ngelixa emadodeni eqokelelene kakhulu kuyo yonke imimandla yesisu.

Izicwangciso ezilungileyo zokunciphisa isinqe ngokukhawuleza zezi:

1. Ukuzivocavoca esinqeni

Ukunciphisa isinqe sakho, kuyacetyiswa ukuba kwenziwe umthambo ukukhawulezisa imetabolism yakho kunye nokukunceda utshise iikhalori ezingaphezulu, ezinje:

• Ukubaleka esitratweni okanye kwitreadmill imizuzu engama-45 yonke imihla. Lo msebenzi uvutha malunga ne-250-400 yeekhalori, isebenze imetabolism kwaye iphucule imeko yomzimba kunye namandla e-cardiorespiratory, kuba luncedo kakhulu kwimpilo ngakumbi ekutshiseni amafutha;
• Ukuhamba ngokukhawuleza ingabonakaliswa kwabo bangakwaziyo ukubaleka, kwimeko apho kufuneka kwenziwe uhambo olunamandla, ngesantya esifanelekileyo usebenzisa izihlangu ezilungileyo ukukhusela ifuthe kumalungu. Ixesha elifunekayo lokutshisa amanqatha kufuneka libe malunga neyure e-1. Iziphumo ezingcono ziyenzeka ukuba ukuhamba kuqhutywa ngokuchasene nomoya okanye ithambeka kuba kuyafuneka ukuba wenze umzamo omkhulu womzimba, utshise iikhalori ezininzi;
• Hlala kwindawo eplank imizuzu emi-3 ngemini ikwayindlela efanelekileyo yokusebenza kwezihlunu zesisu, ukuphucula inkcazo yemisipha yommandla.Into efanelekileyo kukuba uqale imizuzwana engama-30 kunye nayo yonke imizuzwana engama-30 ukutshintsha indawo, nokuba kukugcina iingalo zakho zimi nkqo okanye ume ecaleni kwakho;
• Yenza umthambo ukomeleza isifuba kunye nokuqinisa imilenze, njengama-push-ups kunye ne-squats kuba ngokwemvelo isinqe siya kubonakala sincinci. Umqeqeshi uya kuba nakho ukubonisa imithambo enokwenziwa kwindawo yokuzivocavoca.

Ukongeza kwezi, kubalulekile ukwenza umthambo ukomeleza izihlunu zesisu, njengoko zikwanceda ukunciphisa isinqe. Jonga ezinye iimithambo ukomeleza isisu kwividiyo engezantsi:

2. Unyango ngobuhle

Ukwehla kobunzima kwaye unciphise isinqe sakho kwiintsuku ezimbalwa kuya kufuneka utye izixa ezincinci yonke imini ukuphepha ukulamba. Ukutya okukhutshweyo ziikhalori ezisezantsi kunye namafutha asezantsi, ezinje ngeziqhamo, imifuno, kunye neenkozo. I-yoghurt yendalo iswiti nge-1 ithisipuni (yekofu) yobusi kunye neenkozo ezinje nge-oat bran, umzekelo, lukhetho olufanelekileyo kwisidlo sakusasa okanye ukutya kwizidlo ezingenantloni, ungalambi.

Amafutha alungileyo, afana nalawo avela kwiavokhado evuthiweyo kunye namandongomane afana namandongomane ayamkeleka, kodwa kumanani amancinci kuba aneekhalori ezininzi. IiSaladi ezinongwe ngeoyile encinci, iviniga kunye nelamuni, kunye nemithombo efanelekileyo yeeprotein zezilwanyana ngamaqanda kunye nenyama emhlophe enje ngeentlanzi, inkukhu kunye neturkey, umzekelo. Akufanele utye ukutya okukhawulezayo, naluphi na uhlobo lokutya okuthosiweyo, amashwamshwam abhakwe, isoda, iilekese kunye neziselo ezinxilisayo. Ukutya okungafaniyo kunye nemibala, kungcono.

Bona ezinye iingcebiso kule vidiyo ilandelayo ukuze uphulukane nesisu kwaye unciphise isinqe sakho: