Iingcebiso zokuLahla kobunzima kunye neengcebiso zokuSebenza: Thatha ulawulo

Umxholo

• Ubume izabelo ezili-10 zokulahleka kwesisindo kunye neengcebiso zomsebenzi, ukukunceda uchithe iiponti, uzigcine, kwaye uhlale ukhuthazekile.
• Iingcebiso zokunciphisa umzimba # 1. Yidla imveliso.
• Iingcebiso zokuphulukana nobunzima # 2. Hydrate.
• Iingcebiso zokunciphisa umzimba # 3. Sebenzisa iindlela zokupheka ezinamafutha aphantsi.
• Iingcebiso zomsebenzi # 4. Fumana ukubetha kwentliziyo yakho.
• Fumanisa nangakumbi iingcebiso zokuzilolonga kunye nelahleko yobunzima ukusuka Ubume oko kukubeka kwisitulo somqhubi kwaye ulawule ukwehla kobunzima bakho.
• Iingcebiso zokuzilolonga # 5. "Ubunzima" bukhuphe.
• Iingcebiso zomsebenzi # 6. Yaphule.
• Iingcebiso zokuzilolonga # 7. Thatha imingeni emitsha.
• Iingcebiso zomsebenzi # 8. Hlanganisa.
• Iingcebiso zokuzilolonga # 9. Mamela umzimba wakho.
• Iingcebiso zokulahleka kwesisindo ngokubanzi # 10. Beka injongo.
• Uphengululo lwe

Ubume izabelo ezili-10 zokulahleka kwesisindo kunye neengcebiso zomsebenzi, ukukunceda uchithe iiponti, uzigcine, kwaye uhlale ukhuthazekile.

Iingcebiso zokunciphisa umzimba # 1. Yidla imveliso.

Kufuneka ube ufumana iiseshini ezilithoba zeziqhamo kunye nemifuno yonke imihla. Ipakishwe iivithamini A, C kunye no-E, ii-phytochemicals, iiminerali, iikhabho kunye nefayibha, imveliso iphilile, iyazalisa, kwaye ikwikhalori ephantsi kunye namafutha. Yonwabele izidlo, amashwamshwam kunye nasemva / nasemva kokuzilolonga ukuze uhlale ugcwele, uzive unamandla kwaye unciphile.

Iingcebiso zokuphulukana nobunzima # 2. Hydrate.

Sela ubuncinane iiglasi ezisibhozo ze-8-ounce zamanzi yonke imihla ukuze uhlale u-hydrated, ugcine amandla kwaye ulahlekelwe isisindo-ngaphezulu ukuba ujima ngaphandle okanye ngokuzikhandlayo. Kufuneka utshise amanqatha ukwakha izihlunu kunye nokwandisa imetabolism, kwaye awukwazi ukwenza oko ukuba awukho hydrated kakuhle. Ukusela amanzi amaninzi kuya kukugcina unamandla okwenza umthambo kwaye kukunceda uzive uhluthi.

Iingcebiso zokunciphisa umzimba # 3. Sebenzisa iindlela zokupheka ezinamafutha aphantsi.

Kuphephe ukuqhotsa kunye nokuxubha ngebhotolo kwaye usebenzise ubuchule obuncinci obufana nokutshisa, ukubhaka, ukugcoba (i-barbecue ikulungele oku) okanye ukuqhotsa ukupheka kwakho okunamafutha aphantsi.

Iingcebiso zomsebenzi # 4. Fumana ukubetha kwentliziyo yakho.

Yenza okungenani imizuzu engama-20 ye-cardio amaxesha amane ngeveki. Ixesha elifutshane lomsebenzi onamandla aphezulu liya kuphakamisa izinga lentliziyo iiyure ezimbini ukuya kwezine. Iyure yokuhamba intaba ngokulingeneyo itshisa malunga neekhalori ezingama-300; iyure yokukhwela ibhayisekile ephakathi, malunga nama-380. Okanye zama umdlalo omtsha (ukutyibiliza emgceni, ukusefa) ukugqabhuka kwaye usebenze izihlunu ongazijongi ngokuqhelekileyo.

Fumanisa nangakumbi iingcebiso zokuzilolonga kunye nelahleko yobunzima ukusuka Ubume oko kukubeka kwisitulo somqhubi kwaye ulawule ukwehla kobunzima bakho.

Iingcebiso zokuzilolonga # 5. "Ubunzima" bukhuphe.

Imizuzu nje engama-30 yemizuzu engama-30 yoqeqesho lokuqina komzimba ngeveki iya komeleza kwaye yakhe izihlunu osebenzayo kunye nokwandisa imetabolism. Ukwakha ubunzima bemisipha obucekeceke kuya kukhokelela kukutsha kweekhalori.

Iingcebiso zomsebenzi # 6. Yaphule.

Ngaba unexesha nje lesiqingatha seendlela zakho zokuziqhelanisa nexesha elide? Hamba kunjalo, okanye wenze iindlela ezimbini zokuzilolonga zemizuzu engama-30 ye-cardio okanye uqeqesho lobunzima ngamaxesha ahlukeneyo emini.

Iingcebiso zokuzilolonga # 7. Thatha imingeni emitsha.

Qeqesha i-marathon, i-mini-triathlon okanye i-adventure yokubuyisela umva ekuthatheni ukugxila ekulahlekeni kobunzima kwaye ukubeke ekufumaneni amandla, isantya kunye / okanye unyamezelo. Uya kuphulukana nobunzima bendalo ukuba ulinganisela ukutya kwakho ikhalori kwaye uhlale uzinikele kuqeqesho lwakho.

Iingcebiso zomsebenzi # 8. Hlanganisa.

Ukukhutshwa kwesithukuthezi ngokutshintsha iindlela zokuzilolonga, ukuzama oomatshini abatsha kunye neeklasi (i-yoga, ukujikeleza, ii-Pilates, ukukhaba ngebhokisi ekhatywayo) okanye ukuphuma ngaphandle ukonyuka intaba, ukuhamba ngeebhayisikile, njl.

Iingcebiso zokuzilolonga # 9. Mamela umzimba wakho.

Ukuba kukho into engaziva ilungile-unamava okuqunjelwa yimisipha, phuhlisa iintlungu zesifuba, utyhafile kakhulu okanye uvutheleke umoya, uzive unxaniwe, unentloko elula okanye unesiyezi - yeka kwaye uyihlole. Ukuba ukuphumla akubonakali kuyikhulula inkxalabo yakho, thetha nogqirha wakho. Ngale ndlela unokuzibamba iingxaki zempilo kwangethuba kunokuba wenzakaliswe ngumngcipheko kwaye ulahlekelwe ngumfutho.

Iingcebiso zokulahleka kwesisindo ngokubanzi # 10. Beka injongo.

Bonisa ukuba kutheni ufuna ukulahla iikhilogram (kwaye nokuba uyafuna) kwaye uqinisekise ukuba yinjongo ephilileyo neyinyani. Ukukwazi ukuthi "Ndilahlekelwe isisindo!" kunokuba luncedo njengokungena kwijean yakho ebhityileyo.

Uphengululo lwe