"Hona, ba fumane li-actress tse joalo hokae? E ntle haholo, empa letlalo le lesapo, mohlala, ka lentsoe! Che, mosali oa sebele a ke ke a bonahatsa masapo a motle! "Mohlomong batho ba bangata ba ne ba tlil'o hopola maikutlo a joalo ha ba shebella filimi e latelang ea Hollywood. 'Me joale, nakong ea papatso, ba mathela ka pel'a seiponeng, ka thabo ba hlokometse hore re fapane le li-actress-tse fokolang. Ke hona feela mamello e tla be e tiisitsoe hanyenyane, empa likhohlo ho tloha ka lethekeng ho tlosa 'me lifilimi leha e le life tsa filimi li ka fana ka lintlha tse 100.
'Me ka mor'a ho nahana ka sena, motho e mong o etsa qeto ea ho ba moeti ea tloaelehileng sehlopheng sa bophelo bo botle. Empa, joalokaha litsebi li re, ho ikoetlisa feela ho ke ke ha fana ka phello e lakatsehang. Ho boetse ho hlokahala hore u je hantle ka mor'a ho ikoetlisa. Hase taba eo, ho phaella mosebetsing oa 'mele, le uena o tla tlameha ho lapa. Che, ho na le kamora 'koetliso' me u ka e hloka ebile u hloka, 'me ke neng re tla e bala hammoho neng, neng. Empa, esita le haeba u le mong'a setšoantšo se setle, mme ho ea boikoetliso bo joalo ke mohloli oa boikutlo bo botle, ha u sa lokela ho lebala ka phepo e nepahetseng ka mor'a hore u koetlisoe.
Joalokaha u tseba, mekhoa eohle ea lipapali e arotsoe ka lihlopha tse peli tse kholo: matla le aerobic. 'Me feela ka lijo ka mor'a mefuta ena ea koetliso re tla emisa ka ho qaqileng.
Netefatsi ka mor'a koetliso ea boima
Kahoo, haeba kajeno o na le matla a koetliso, joale ka hoo e ka bang hora u hloka ho ja tablespoons tse tharo tsa leha e le efe. Haeba sena se ke ke sa khoneha, joale u ka ipehela khalase ea lero la lero la thollo, hamolemo ka ho panya ha leihlo kapa ka mohlala, halofo ea banana. Empa lihlahisoa tsena li lokela ho qeta halofo ea hora pele li koetlisoa. Mokhoa oa phepo ka mor'a koetliso ea matla metsotso ea pele ea 20-60 e lokela ho tletse liprotheine. Ha ho lik'habohaedreite, li lumelloa feela nakong ea lijo tse ka sehloohong, tse tlang ho tla lihora tse 2-3 ka mor'a hore li ikoetlise. Hoa lokela ho hlokomeloa hore melao ea phepo e nepahetseng ka mor'a koetliso ea boima ba 'mele e fapane ha e fapane le e ka holimo, ntle le hore u fumane pomperennee haholo likarolong. Ho sa tsotellehe boemo leha e le bofe, u se ke ua hlokomoloha lijo ka mor'a hore u koetlisoe, ho seng joalo ho fokotseha ho ke ke ha e-ba le phello e nepahetseng, hobane ba ka 'na ba ja lijo tsa motšehare. Mofuputsi oa tonus ho e-na le tefiso ea vivacity o tla khathala haholo, 'me bakeng sa koetliso e latelang u lokela ho khanna, hoo e batlang e le likhahla.
Ho ja ka mor'a ho ikoetlisa
Matsatsing a ho ikoetlisa, ho boetse ho e-na le melao ea ho ja pele le ka morao koetliso. Ho nyenyefatsa basali ba tsofetseng ba lokela ho qoba lihora tse peli pele lihlopha li qala. Empa haeba u sa batle ho theola boima ba 'mele kapa boikemisetso bo seng boemong bo nepahetseng, joale pele u koetlisoa u ka ja ntho e ruileng ka liprotheine. Ka mohlala, sengoathoana sa nama kapa tlhapi, halofo ea ho sebeletsa ntlo ea kottage. Empa ka mor'a koetliso, ha ho hlokahale hora. Ka mor'a moo, phepo e nepahetseng kamora 'mele oa ho ikoetlisa o hahoa ho ea ka morero o latelang. Ka mor'a hora ea tlala, o na le tokelo ea ho fumana protheine le sejana sa meroho. Ka mohlala, salate ea meroho le yogurt. Kamora 'moho ona o lebeletse lihora tse peli mme o ka khona ho ja lijo tse nang le lik'habohaedreite ka letsoalo le hloekileng.
Joale u ja joang ka mor'a ho ikoetlisa?
Ka kakaretso, ho na le mefuta-futa e fapaneng tabeng ea lipapali tsa lipapali kamora thuto. Ha ho hlokahale ho khomarela ts'ebetsong e ka holimo. Haholo-holo haeba u e-na le pakane ea ho theola 'mele. Tabeng ena, khetha khetho ea lijo, ntho e ka sehloohong ke hore ka lebaka la hae nakong ea morao le ka mor'a ho ikoetlisa, u ikutloa u le motle. Haeba o ntse o batla ho theola boima ba 'mele, empa ha ho na matla a ho lula nako e telele ntle le lijo, o ka iketsetsa lijo tsa hau pele le ka morao koetliso ea hao ea boima ba' mele. Ka mohlala, ha ho thibeloe ho ja lijo ka likarolo tse nyenyane ho pholletsa le letsatsi. Hopola feela hore pele matla a koetlisa 'mele oa hau o hloka lik'habohaedreite tse rarahaneng,' me joale - ka liprotheine. Nakong ea boithapollo ba ho ikoetlisa, mokhoa oa ho nka liprotheine le lik'habohaedreite li fetoha libakeng.
'Me, ntho ea bohlokoa ka ho fetisisa, haeba u etsa qeto ea ho koetlisa, u se ke ua li theola ka lihlopha tse' maloa. Tšusumetso e ntle e tla bonahala kapele, empa ho phehella hanyenyane le ho phehella, 'me ha u ntse u shebeletse lifilimi tse nang le li-actress tse tsotehang u tla iketsa eka u tla bososela. Ha e le hantle, bohle ba utloisisa hore na botle ba sebele ke bofe!