Anita Lutsenko amapereka zolimbitsa ochiza kuwonda

Dzisamalire kuchita masewera olimbitsa thupi ayenera kukhala chaka chonse, osati isanayambe nyengo akusamba. Mkazi aliyense kamodzi pa moyo exhausts yokha zakudya, ndipo pambuyo kuonda - ndi "asterisk" ntchito. Muyenera ndi makilogalamu kutaya, ndi kuwononga thanzi lanu.

Kodi izo Nokha

akatswiri odziwa akhoza kudaliridwa ndi thupi lanu, ndi mphunzitsi Anita Lutsenko. Childs, theka wokongola wa anthu, popanda kuganizira zotsatira zake, wayambira kuchita zinthu zokayikitsa kuti kuwotcha mafuta. Nkofunika kumvera malangizo ndi zidule akatswiri.

olimba mphunzitsi Anandipulumutsa

Wotchuka olimba mlangizi amene ali kale kuposa wina nyengo pulogalamu "Zvazhenі kuti schaslivі" amadziwika osati Ukraine komanso kunja. Slimming ndi Anita Lutsenko - ndi pulogalamu kuti amalola kuti tichotse anamuda makilogalamu owonjezera. maphunziro zovuta, mwakuchita akatswiri chotchuka kwambiri chifukwa nchito zake.

The chidwi kwambiri - slimming Anita Lutsenko udzachitike kunyumba kwanu, chinthu chachikulu - basi potsatira malangizo onse, osati aulesi, ndiye zotsatira sizitenga nthawi yaitali. Aliyense kulimbitsa thupi mwamsanga, pafupifupi popanda intervals: chida chimodzi msanga m'malo ndi wina. mtundu wa maphunziro wotchedwa "CrossFit".

Kutalika zokambirana ndi maminiti khumi ndi asanu, aliyense wapereka kwa ntchito magulu osiyana minofu. Zonse zichitike mu ndondomeko inayake ndipo mobwerezabwereza katatu. Musaiwale mfundo yaikulu - ndi kulimbitsa thupi lonse popanda kupuma.

Kuti bwino ndi kukwaniritsa zotsatira anakhumba, anafuna kukhala ndi moyo wathanzi. Ngati akazi onse, Anita Lutsenko ali zinsinsi zake.

Sekretiki ndi Anita

Chinthu choyamba kumbukirani - konse kudya pambuyo kulimbitsa thupi, ziribe kanthu momwe njala inu si kuzunzidwa. Inu kukhoza zopatsa mphamvu kuposa mumathera. Ngati inu dikirani njala, thupi limayamba kugwiritsa ntchito nkhokwe mafuta amene makamaka mukufuna.

Onetsetsani kuti kukonzekera mumachita tsiku lililonse: kudya ayenera nthawi zonse, koma magawo - yaing'ono. Tiyenera kutenga izo ulamuliro kuchita zochangamutsa - adzakuthandizani mwamsanga kuchotsa kulemera owonjezera. mode Izi zimathandiza kusintha kagayidwe kwa tsiku, lomwe limatanthauza moto pogwiritsa osafunika adzapita mofulumira.

Anita Lutsenko kwambiri akuonetsa kuti mamba kubisa, koma m'malo tikhale kuyeza tepi nuyese buku ake. Thupi ndi zigawo zikuluzikulu zingapo - madzi m'thupi, minofu minofu ndi mafuta athu minofu.

Pa kuwonda bwino kuwayang'anira voliyumu. Masekeli pa makilogalamu 90, mukhoza ndi womanly chithunzi mitundu wokongola, ndi kulemera kwa nenani, makilogalamu 60 kuti mwini yonyansa mimba.

Kuwonjezera pa masewera yogwira, muyenera kutsatira yobweretsa zolondola mphamvu (ndi 80% kupambana mlingo), kotero kubwezeretsanso m'matangadza awo a zipatso ndi ndiwo zamasamba. Makalasi Anita Lutsenko angathe kuchitidwa pamene kuonera pulogalamu "Onse bude chabwino" ndipo angathe kuchitidwa nthawi iliyonse yabwino kwa inu.

zochangamutsa

Kudzongoka, mapazi akhale phewa-m'lifupi padera, mapazi kufanana ndi mzake kwenikweni. Manja kukokera patsogolo ndi kuyamba kuwoloka, kutali zedi kuwatengera mmbuyo. Kenako mabwalo waukulu mikono yake mmbuyo ndi mtsogolo.

Kudzongoka, kukhotetsa mwendo kwa bondo anali perpendicular pansi, dzanja kukoka chidendene kuti matako ndi kuima mu udindo uwu kwa pafupi twente masekondi. Pa mwendo ena kuchita chimodzimodzi.

Imani ndi mapazi anu onse kuposa mlingo phewa, anayamba squat pa lililonse mwendo nthawi eyiti kwa khumi ndi ziwiri. Kumapeto kwa kulumpha, kubwerera mwendo udindo poyambira, kutenga unakhota patsogolo ngati nkotheka popanda kupinda mawondo. Dzanja kugwirizana ndi nyumba kumbuyo mawondo ndi kuyesa kuwongola kumbuyo kwake. Pambuyo pang'onopang'ono kuwongoka.

Anita Lutsenko akuonetsa kuti muzichita m'mawa - izo kufulumizitsa kagayidwe, moto minofu mafuta adzakhala mofulumira. Ndipo inu nonse tsiku kuyang'anira maganizo abwino.

kuchotsa mimba

Chitani ndi Anita Lutsenko chingatithandize kuchotsa osati m'mimba yonyansa, komanso adzakhala lipindulitsa pa mapazi. Isanayambe maphunziro kumatheka ayenera konzekera minofu yanu. Dzanja udindo pa m'michombo ndi kuyamba kuthamanga mu malo, ndi maondo anu atikhudze manja alternately. Tsatirani ntchito za miniti imodzi.

Ndiye kuyamba pereshagivaniya kudzera fictitious chopinga ndi mawondo wopindidwa. Zimenezi lililonse mwendo igwirike pafupi twente nthawi. Kenako kutsogolo zowonda pang'ono kupinda maondo anu, ndi kutsamira pa manja awo. malo ayenera kukhala wosasunthika, mphuno zachifalansa mpweya, inatuluka kutulutsa phokoso pakamwa. Kokani mimba ndi kukoka mpweya wanu. mmimba mwanu akhale, monga iwo amati, kumamatira kumbuyo, kubwereza 10 nthawi.

Atatu mwa mmodzi

Makalasi Anita Lutsenko akusonyeza m'ndandanda wa kokoka mtima ndi minofu gulu kapena magulu angapo nthawi imodzi. Choncho, ntchito pa atolankhani, minofu ya kumbuyo ndi m'chiuno. Kufalitsa miyendo yanu aatali ngati nkotheka, kotero kuti zala zanu ndinayang'ana mu madera osiyana, ndi kuyamba squat nthawi khumi. Ndiye nthawi yomweyo kutsindika kunama, onse Kankhani akuluakulu okha mawondo mpumulo ndi pansi. Akanikizire nthawi khumi.

Ndiye kugona nsana wanu, m'chiuno mwanu ayenera kukhala bwino mpumulo pansi, download tingachipeze powerenga atolankhani (khumi nthawi).

M'pofunika kubwereza lonse zovuta za katatu. Musanayambe kuchita mbali pa masewera, Anita anapereka malangizo zonse kukaonana ndi dokotala anu, monga ena Zochita akhoza contraindicated.