Elevated Method by Sonya

FitBudd

Mayelana nalolu hlelo lokusebenza

INDLELA EPHAKILE — Yeka Ukudiliza. Qala Ukwakha.

I-Elevated Method iyisistimu yokuqeqesha ehlanganisiwe yezinsuku ezingama-90 yabadlali kanye nabantu abadala abafuna ukunyakaza

ngcono, ukululama ngokushesha, futhi basebenze njalo — ngaphandle kokukhathala noma ukuqagela.

Yakhiwe nguSonya Shields — umqeqeshi wokusebenza onolwazi lweminyaka engaphezu kwengu-20 lokuqeqesha abasubathi kanye

nabantu bansuku zonke — lolu hlelo lokusebenza lukunikeza ukufinyelela okuqondile ohlelweni lwe-Elevated Method olunezinsika ezintathu,

uhlelo lwakho oluqondene nawe ngokugcwele, kanye nokusekelwa kwangempela kokuqeqesha ngaphakathi kwepulatifomu eyodwa.

IZINSIKA EZINTATHU

ISINKA 1 — UKUNYUKA NOKUHAMBA

Akuyona i-exercise enzima — ukunyakaza okuhlakaniphile. Ukusetha kabusha kwakho kwe-Movement Reset kwansuku zonke kwemizuzu eyi-10–15 kubuyisela impilo yamalunga,

ukuzinza, kanye nokunyakaza okuqinisekile okungenabuhlungu ukuze umzimba wakho usebenze nawe, hhayi ngokumelene nawe. Ukulungiselela amalunga, ukuzinza

ukusebenza, kanye nokunyakaza kokuhlanganisa — nsuku zonke.

ISINKA 2 — ISAYENSI YEZINTO ZOKUDLA

Akuyona i-diet — uhlelo. Uhlaka Lwepuleti Eliphakanyisiwe luqinisa amandla akho, ama-hormone, kanye nokululama ngaphandle kokuvinjelwa, ukukhathala ngamakhalori, noma ukweqisa. Ukudla ngakunye kufaka amaprotheni, umbala, amandla, kanye nokumanzisa.

Ukuvumelana kubaluleke kakhulu kunokuphelela - futhi uhlelo lokusebenza lulandelela konke.

INQAMA 3 - UKULAWULWA KWESIMI SEZINYAWO

Insika abantu abaningi abayiqayo - kanye nesizathu sokuthi konke okunye kuyeke ukusebenza. Uhlelo lwakho lwezinzwa lulawula

ukulala kwakho, ukugaya kwakho, kanye nokululama kwakho. Ukuzijwayeza okulula kwansuku zonke kwemizuzu emi-5-10 kususa umzimba wakho ekusindeni

imodi. Ukulala okungcono, ukululama okusheshayo, ukuvuvukala okuncane - ukuqala usuku lokuqala.

UHAMBO LWAKHO LWEZINSUKU EZINGAMA-90

Amasonto 1-4 · SETHA KABUSHA - Misa isisekelo sakho. Buyisela ukuhamba. Thulisa uhlelo lwakho lwezinzwa. Yenza kube lula

ukudla okunempilo.

Amasonto 5-8 · YAKHA - Amandla ngokuzinza. Ukwendlalela okunomsoco. Imikhuba yokululama ejulile.

Amasonto 9-12 · PHAKAMA - Imikhuba ehlanganisiwe. Amasu esikhathi eside. Uhlelo lokusebenza lwangempela.

OKUKHONA NGOKUPHAKATHI KU-APP

· Uhlelo lwezinsuku ezingama-90 olwenzelwe wena olwakhelwe imigomo yakho nendlela yakho

· Izikhathi zokunyakaza zansuku zonke ezinezinkomba zokuqeqesha zazo zonke izinsika ezintathu

· Ukulandelela ukudla okunempilo nge-Elevated Plate Framework kanye nezinhlelo zokudla

· Ukulandelela kwe-Macro - amaprotheni, amafutha, nama-carbohydrate - nedayari yokudla yansuku zonke

· Ukungena kwamasonto onke kulo lonke ukunyakaza, ukudla okunempilo, kanye nokululama kwesistimu yezinzwa

· Izithombe zentuthuko, izilinganiso, kanye nokulandelela imikhuba yokuhambisana

· Ukuthumela imiyalezo eqondile nomqeqeshi wakho - uSonya ukuhlelo lokusebenza nawe

· Ukwabelana ngamafayela - iziqondiso, amaphrothokholi, kanye nezinsiza zamasonto onke ezithunyelwe kuhlelo lokusebenza

· Uhlu lwemibuzo lokungena oluqondene nemigomo yakho kanye nesimo sakho samanje

· Ukubhukha kweseshini ye-Cryotherapy kanye nokulandelela ukululama (isengezo)

IINDLELA ZAKHO

INDLELA EYINHLOKO - Kwabantu abadala kanye nemindeni abakha impilo yesikhathi eside, amandla, kanye nokukhuthazela ngokuhamba,

ukondleka, kanye nokulawulwa kokucindezeleka.

INDLELA YABADLALI - Kwabagijimi abasebasha nabancintisanayo abagxile ekuqineni, ukululama, ukuvimbela ukulimala,

kanye nokuthuthukiswa kokusebenza.

IZINHLELO ZAMATHIMU — Zezinhlangano ezihlanganisa ukunyakaza, ukudla okunempilo, kanye nokululama kwisizini yeqembu labo



UKUQEQESHWA OKUSEZIMELE — Ukusekelwa komuntu oyedwa nomuntu ngokufinyelela okuqondile ku-Sonya. Kusekelwe kuhlelo lokusebenza.


IMIPHUMO YANGEQINISO


Lezi akuzona izithembiso — ziwumphumela wemvelo wokuhlanganisa ukunyakaza, ukudla okunempilo, kanye nesimiso sezinzwa


ukululama ohlelweni olulodwa:


· Hamba ngaphandle kobuhlungu noma ukuqina · Amandla ahlala njalo usuku lonke


· Ukulimala okuncane kanye nokululama okusheshayo · Ukucindezeleka okuncishisiwe kanye nokuvuvukala


· Ukulala okungcono kanye nekhwalithi yokululama · Ukusebenza okusimeme, hhayi ukukhathala


"Lapho bobathathu besebenza ndawonye — uzizwa sengathi ungumuntu futhi."


Sonya Shields · Indlela Ephakeme


Hamba Kahle. Yidla Ngokuhlakaniphile. Phila Ngokugcwele.

Yini entsha

Performance enhancements and bug fixes