Kodi kuonda mu manja mwanu? Zochita mawondo wokongola. Kodi kupanga miyendo yanu ang'ono zitani?

Iwo amanena kuti ali kuoneka kuti pali zaka 20 - izo ndi mphatso za chilengedwe ndi makolo, koma pambuyo 30 nkhope ndi thupi lathu kusonyeza moyo wathu, makhalidwe oipa ndiponso dependencies. Makamaka, iwo amayamba mwachangu anachedwa onenepa, ndi malo zina zosayembekezereka kwambiri. Kodi kuonda mu manja mwanu, mwachitsanzo? Kodi kwenikweni? Mwinamwake zinali zochepa thupi? Kapena kuti achite kasakanizidwe nkhonya ya zakudya ndi masewera olimbitsa thupi? Yesetsani kumvetsa mutu ndi kuganiza za njira.

Kodi kuyamba ndondomeko?

Onse ofunitsitsa kupeza chithunzi abwino minutely kukumbukira kuti kuonda lili zosatheka. Kaya cholinga chanu ndondomeko kuwonda kumafuna osakaniza miyeso. gawo la mikango cha kupambana - 70% - malinga ndi mphamvu. Koma muyenera kuti akanthe pa malo vuto amadzibisa onse. Choyamba muyenera kuganizira zakudya zanu. Komanso ndi kuchita mbali pa masewera, kusamalira khungu. Mafuta mu njira imeneyi adzasiya ndi malo onse vuto. Kwa amayi ambiri, mafuta uyikidwa mu mmunsi mwa thupi, makamaka m'chiuno. Chifukwa cha maondo izi wandiweyani sadzaoneka ngati kuchuluka kwa mafuta mu thupi pafupi 18%. Choncho, n'kofunika kuyamba kuonda ndi deta ongolankhula, ndiko kuti, zimatulutsa mawerengedwe yosavuta thupi misa index (BMI etc.). Ndondomeko ndi losavuta - kulemera mu makilogalamu uwagawire ndi msinkhu mamita lofanana mbali zonse. Zotsatira kuchokera 18,5 25 imatengedwa yachibadwa. Ngati chithunzi ndi apamwamba, kulemera owonjezera thupi, ndipo mwinamwake osakwanira.

Tiyeni tiyambe ndi chakudya

Ngati mukuganiza bwanji kuonda mu manja mwanu, muyenera ukasintha kusintha khalidwe lawo kuzindikira zofooka zawo chakudya ndi kuyesa kusintha maganizo awo kwa iwo. Kalanga ine, koma nthawi zonse yoletsedwa afika lokoma ndi mafuta. Komanso, anthu ena sali wabwino kwa ng'ombe mkaka, mafuta tchizi ndi nyama. Ndipo ngati mukufuna kutaya kulemera msanga, mphamvu adzayenda ndi amphamvu kwambiri. Mukhoza mwayi pa kudya zakudya zapadera mtembo youma. Kuti othamanga ake ambiri anadza pamene iwo muyenera kudziikira njerwa pa mimba yanga ndi tanthauzo minofu. Kotero inu mukhoza kudya ngati mukufuna zimachititsanso kwambiri. Koma pambuyo zotsatira choyamba ayenera kupita pa chakudya chamagulu osati "manja".

Postulates kudya zakudya zopatsa nthanzi

Atsikana, ine ndikuganiza, kupanga miyendo wokongola, muyenera kumwa madzi ambiri ngati kuli kotheka. Chimenechi bracer yomwe imalankhula njira kagayidwe kachakudya, kuphatikizapo chimbudzi cha mafuta. Overdo nalonso sangakhale, mwinamwake inu mungawapange kutupa kuti maondo ngakhale woonda akazi kuwasandutsa kegs. Kutsatira malamulo a malita 1.5-2 madzi tsiku. The zopanda lachiwiri la zakudya zabwino - ndi ntchito masamba leafy ndi zitsamba. Zakudya zathu iwo ntchito wiper ntchito zina monga mankhwala masamba mwayeretsa intestine wa poizoni, alowerere thupi ndi zinthu zofunikira ndipo poyamba zonse kudya, chifukwa zili zambiri CHIKWANGWANI. Ndiwo zamasamba ndi otchedwa "zoipa" zopatsa mphamvu. Kwenikweni izi zikutanthauza kuti thupi amathera pa kuloŵerera masamba monga mphamvu mmene amalandira iwo. Mu ndondomeko ya chimbudzi ndi mofulumira kagayidwe ndi kuwonongedwa kwa mafuta ndi mofulumira. Atsogoleri a zopatsa mphamvu "zoipa" amaonedwa udzu winawake, fennel, Basil, sipinachi ndi letesi. Kuonda msanga, izo m'pofunika kuti ntchito tsiku magalamu 100 mpaka 500 a wobiriwira. Kumene, si pa chakudya.

Zofunika Mfundo yachitatu mu zakudya adzakhala kuchepetsa mafuta ndi zakudya yokazinga. Ndi chotheka kukhulupirira kuti mukhoza kwathunthu kumana nokha zakudya lapamtima ndipo nkukhalabe bata munthu. Ngati palibe mphamvu, ndipo akufuna mazira scrambled, kupanga izo kadzutsa, koma madzulo kupereka mmalo masamba atsopano saladi. maphunziro Main, yesani kuwira, simmer kapena kuphika ngati n'kotheka kuchepetsa okhutira mafuta.

Yesani kuchepetsa kudya mchere ndi shuga. Tsiku analola kudya magalamu 15 a mchere, amene, mu maonekedwe ake angwiro - magalamu 5 yekha, ndi wotsala onse ndi chakudya yophika. Muyeso mchere madzi posungira mu thupi, amene ana amakumana ndi edema.

Kodi kuwonjezera?

Kotero, momwe kuonda mu manja mwanu? Muyenera kudya bwino, ndipo zikutanthauza zothandiza ndi chokoma. Musati kumana nokha chinachake kwathunthu, koma kupeza amalowa m'malo bwino. Mwachitsanzo, mafuta mayonesi mmalo mwa msuzi soya. Kuwonjezera slush zakumwa ndi soups CHIKWANGWANI. Iwo unakhala makoma a mmimba, kuchepetsa njala ndi kuonjezera kudzimva satiety. thupi si kudya izo, CHIKWANGWANI ndi akubwera mu maonekedwe ake kopambana. Komanso musaiwale chinangwa.

Kutaya pa sausages ndi mabala ozizira ndi kutibwezera ndi mapuloteni Taphunzira ndi zina wathunthu mapuloteni, monga kanyumba tchizi, mazira, tchizi, nsomba, nkhuku ndi ng'ombe. Chakudya kuti tsiku anali pafupifupi 100 magalamu a mapuloteni koyera. Izi ndi zinthu zomangira matupi athu, kuti bwino kutsindika mfundo mphamvu ya maphunziro masewera.

"Kodi" mapazi

Kodi kupanga miyendo wokongola? akhama, thukuta ndi mwazi. Pankhaniyi, n'zosatheka kuchita popanda cardio. Thupi zolimbitsa Iyamba kagayidwe ndi wotentha mafuta ndondomeko ndi unayamba. Universal osakaniza zakudya cardio ndi choyenera amapereka zotsatira zodabwitsa. Popanda wololera zakudya cardio imakhalanso nthawi bomba. Inde, mu nkhani iyi, maphunziro yekha asonkhezere njala, ndipo inu kulowa bwalo mwankhanza. Kotero kuti chifukwa yabwino muyenera kuonetsetsa workouts atatu sabata kwa ola limodzi pa avareji. Zimatengera zosakwana 40 Mphindi chingakhale chopanda phindu, monga pokhapokha nthawi imeneyi, ndondomeko wakutentha mafuta ayamba.

zimakhudza mfundo

Popeza kuti muli ndi chidwi mmene kuonda mu maondo, amafuna mitundu ina ya cardio, kutanthauza kuti anayenera yekha miyendo. kuthamanga ichi kapena mkulu-mwamphamvu imeneyi akuthamanga. Komanso ndi kudumpha chingwe, siketing'i, kutsetsereka, akukwera pamasitepe kapena stepper, njinga, ndi ellipse. Kwambiri kwambiri kulimbitsa thupi mofulumira tayala, koma zinthu zolimbitsa ndi abwino kwa wotentha mafuta. Choncho, zotsatira zabwino akwaniritsa pa maphunziro imeneyi, pamene mlingo wochepa wa alternates ntchito ndi mkulu. Komabe, njirayi akhoza kuyambitsa kuwonjezeka mu minofu misa.

Njira cardio kuphunzitsa mphamvu. Nkofunika kuti minofu ntchito ndi zopatsa mphamvu mwakhama. Mphamvu maphunziro kufulumizitsa kagayidwe ndipo amachititsa thupi amaika mphamvu pambuyo maphunziro. Miyendo ndi wochepa thupi toned. Komanso, mphamvu masewero amakoka minofu. Ngati maondo anu ali kutali kwambiri, kuti chinkhoswe zolemera katundu Sikuti. Muyenera kuonda, osati kuwonjezera kulemera. Kodi anyonyomala ndi kulemera kuwala, lunges ndi dumbbells. Komanso, inu mukhoza kuthandiza atigwira mwendo mbali ndi kumbuyo, alili ndi ntchito tofanana kuvina pas. Musaiwale za mavuto pogwiritsa ntchito masikelo yaing'ono.

Ife titembenukira kwa kutambasula

The sayansi ya mmene kuonda msanga pa maondo, zimakhudza m'madera onse a masewera. Simungakhoze kuchita mu nkhani iyi, ndi wopanda anatambasula. Anatambasula ndipo anatambasula Zochita kupanga minofu anatambasula ndi mapazi zowoneka slimmer ndi wochepa. Choncho, pambuyo mphamvu kutenga mphindi zisanu zaminochnoy anatambasula. Pankhaniyi, inu dzipulumutse ku ululu minofu ndi kulimbikitsa zotsatira za thupi. Khalani molunjika ndi maondo mwendo umodzi pa bondo, kukoka sock kumbuyo. Dongosololi ayenera anamva zikayamba kutsogolo ntchafu minofu. A zolimbitsa ofanana ndi kupanga mwendo chachiwiri. Komanso, pa maondo ake, kukoka mwendo patsogolo. Dzanja kuwagwira chala wa mwendo chachiwiri ndi kumukokera iye kwa iye. Kuchita zotsatirazi akutambasula kumbuyo lonse la ntchafu. Imani chilili ndi kukoka mwendo wina kutsogolo. chachiwiri A pang'ono akunga. Thupi kuukoka patsogolo mpaka kufikira Ali hamstrings. Zochita kwa wokongola bondo flexion asankhepo mmene kudzera magulu ena minofu. Musaiwale kutambasula pamaso mawondo kulimbitsa thupi ndi. Kuchita 30-40 anyonyomala. Imani pa mwendo umodzi, pang'ono kupinda pa bondo. Yesani squat pa mwendo umodzi. Taphunzira, popeza anapuma manja ake pa mawondo ake, kupanga magulu zozungulira mawondo. Mawondo anu, kwinaku iwo kwa iye. Tsopano kumangitsa miyendo ndi matako, atagwira mphuno yake.

Sankhani njira yoyenera

Choncho zovuta kumvetsa mmene kupanga miyendo ang'ono zitani? Amamvetsa bwino izi, koma kudzakhala kovuta kwambiri kuzitsatira. Kulemera mphwayi kwambiri m'nyumba zawo, ndi moyenerera kwakukulukulu zimadalira njira kulemera imfa. ndi thupi lanu zotani? ntchito yanu ndi chiyani? Kodi inuyo munalawapo ndipo mudana nacho? Atsikana ena mu chiuno chimapambana misa mafuta, pamene ena - minofu, kumene kungakhale zosaoneka chifukwa zimaonekera wosanjikiza mafuta. Munthu pa ntchito zonse pansi, ndipo munthu amasuntha. Chifukwa, kuwonda njira ndi zinthu zosiyanasiyana. Kudziwa mtundu wa ntchafu zawo akathyole ndi khola la khungu pa ntchafu. Ngati ziri zazikulu, ndi amaposa mafuta m'thupi, ndipo ngati inu woonda, inu apanga minofu.

Choncho, kupanga miyendo ang'ono zitani, ngati kwambiri minofu mwa iwo? Pewani mkulu-mwamphamvu mphamvu maphunziro ndi cardio. Mukukonda kuthamanga kusambira kuyenda. Ngati mafuta ntchafu, ndiye kuphatikiza ndi cardio kulimbitsa thupi ndi mphamvu.

zipangizo zina

Mu kumenyera ufulu miyendo osiyana angakuthandizeni osati kukongola Zochita wapadera mawondo, komanso creams wapadera, kutikita, zodzoladzola ndi zotsatira achire, anakulunga. Zothandiza kwambiri otentha opangidwa, amene akulimbana ndi cellulite ndi khungu flabby. Mu tandem ndi masewera ntchito bwino opangidwa matope ndi odana cellulite kirimu ndi ndondomeko tsabola. Musaiwale kuti konzekera. Only limodzi mwa onse anapereka zotsatira wangwiro.