Shigar da kayan abincinku waɗanda ke inganta aikin ƙwayar cuta. A cikin menu dole ne a kasance qwai, ganye da wadanda ba-sarchy kayan lambu (alayyafo, bishiyar bishiyar asparagus, ganye masu juyawa, broccoli, cucumbers), man zaitun mai kyau, nama da nama, kuma, idan babu contraindications, kayan yaji na ƙananan kuɗi. Wadannan samfurori dole ne a cinye su akai-akai, kuma ba lokaci-lokaci ba - don haka sakamakon zai zama sananne.
Ku ci sau da yawa kuma a hankali. Wannan yanayin wani ɓangare ne na wuyan aiki a kan kugu da ciki. "Abincin" abinci - akalla sau 6 a rana tare da kiyaye tsarin sha - zai ba da damar daidaitawa da kuma saurin tafiyar matakai. Masiha mai tsanani - jingina na ɗan ƙaramin sifa da kuma latsawa mara kyau. Cikakken abinci na bar rabin rabi na rana, kuma na biyu - iyakance kanka don samun abinci mara kyau.
Tabbatar ku tsaya a "bar" kowace rana. Ba kome ba idan kun kasance a cikin dakin motsa jiki ko a gida a gaban kwamfutar kwamfutarka - kada ku manta game da wannan aikin da ya dace. Fara tare da 15 - 20 seconds kuma a hankali ƙara yawan lokaci - har zuwa mintuna kaɗan. "Plank" ba wai kawai kunyar ciki ba, amma kuma zai kai ga sautin jiki na jiki duka.
Ci gaba. Idan ba ku da sha'awar ƙarfafa horo ko makamashi - ɗauki lokaci don hiking. Ka'idodin suna da sauƙi: mai karfi da ruwa mai tafiya da nesa - ba kasa da mita dubu 15 a kowace rana ba. Halin rhythmic na tsokoki na ciki zai fara fara "ƙonawa" ɗumbun mai a kan tsokoki na ciki.