Kutaya kwa mlungu umodzi: zochita mwendo

Amayi ambiri omwe sasangalala ndi maonekedwe awo amakhulupirira kuti ali ndi miyendo yambiri. Pankhaniyi, amatha kusankha njira zowonongeka mofulumira. Ndipotu, miyendo yokongola kwambiri ndi maloto a mkazi aliyense. Njira yothetsera mafuta owonjezera mu gawo ili la thupi ilipo, koma simukufunikira kuyembekezera chozizwitsa, simungathe kulemera thupi popanda kuchita chirichonse. Ndiyenera kuyesetsa kuti ndipeze zotsatira.

Kodi mwamsanga mungatani kuti muchepe miyendo?

Kodi mungatani kuti muchotse mafuta owonjezera m'chiuno ndi ng'ombe? Pali njira zingapo zomwe mungagwiritsire ntchito kuti muchepetse kulemera m'miyendo yanu:

• opaleshoni ya pulasitiki;
• zochitika zakuthupi;
• zakudya zabwino;
• kusisita.

Sikuti amayi onse ali okonzeka kudalira dokotala wa opaleshoni, chifukwa opaleshoniyo ndi yoopsa kwa thupi ndipo imakhala ndi mavuto aakulu. Kuonjezerapo, ngati m'tsogolomu pambuyo poti mankhwalawa asagwirizane ndi zakudya zabwino, miyendo idzachira kachiwiri. Pofuna kupaka minofu, zimathandiza kuchepetsa thupi, koma ngati mumagwirizanitsa ndi masewera olimbitsa thupi komanso zakudya zinazake. Zitha kuchitika ku salon kapena kunyumba. Choyamba, miyendo imasambitsidwa ndi kusamba, ndiyeno kusunthira kumachitidwa ndi manja. Chifukwa cha izi zimawonjezera kuyendera kwa magazi, kumawotcha mafuta owonjezera.

Miyendo yochuluka: masewera olimbitsa miyendo yochepa

Zochita za aerobic zomwe zimadalira minofu yowongoka ndi kubwereza mobwerezabwereza ndi kulemera kochepa ndikoyenera kulemetsa.

Kuti tipeze zotsatirazo, tikulimbikitsidwa kuti tizichita pafupifupi ola limodzi pa tsiku, kupanga mphindi imodzi kwa mphindi imodzi. Kuti muchepe msanga, muyenera kuchita masewera olimbitsa thupi kunyumba:

• "Njinga" (ndi bwino kuzichita m'mawa popanda kutuluka pabedi) - kayendetsedwe ka kayendedwe kamapangidwa ndi mapazi, ofanana ndi kupotoza kwa pedals;
• kulumphira chingwe - muyenera kuyamba nthawi 30 patsiku (kuthandizira ng'ombe ndi mafuta m'chiuno);

• masewera - tsiku loti liwoneke kangapo;

• kuyenda - muyenera kuyenda mosalekeza kuyambira 1 ora pa tsiku kapena kuposa;
• kuthamanga - ngati mumayenda tsiku ndi tsiku, ngakhale kwa mphindi zingapo, miyendo yanu idzakhala yochepa (motero miyendo yanu imataya thupi, mukhoza kutaya 5 kapena 7 kg).

Izi ndizizoloŵezi zosavuta zowononga miyendo yolemera, zomwe ziyenera kugwiritsidwa ntchito kuchotsa mafuta kuchokera ku ng'ombe ndi ntchafu. Pali njira zina zotsatsira:

1. Kunama mbali imodzi, mwendo umodzi ukuyamba. Pachifukwa ichi, muyenera kudalira pazitsulo zosiyana. Dzanja lina lili kumbuyo kwa mutu. Kuika phazi mphindi pang'ono pokhapokha, izi zikhoza kuchepetsedwa. Zochitazo zimagwira osachepera 10 pa phazi. Ndiye zofanana zomwezo zikuchitidwa ndi mwendo wachiwiri.

2. Miyendo yokwera. Ndikofunika kupeza maziko olimba. Zotsatira zimatengedwa mmwamba ndi pansi, kusinthasintha miyendo. Ndi kuchita masewera olimbitsa thupi kungathe kulemera ndi pop.
3. Masewera olimbitsa thupi pa fitball. Ndikofunika kuika mpirawo pamsana panu, ndikuwukakamiza kumbali. Masiketi amatha, akugwada pambali. Kubwereza pang'ono ndikwanira.

Pankhani ya zozoloŵezi zophweka, patangotha ​​sabata, zotsatirazo zidzawoneka.

Kudya kwa kulemera "Miyendo yonse"

Chakudya chabwino ndi njira imodzi yowonjezera makilogalamu oposa. Maphunziro a amayi amasonyeza kuti chakudyacho chinawathandiza kuchepetsa thupi ndi 2 kapena 10 makilogalamu. Komabe, kuti tikwaniritse zotsatira zomaliza, sabata imodzi sikokwanira. Ndikofunika kukumbukira kuti kulemera kofulumira kwambiri kumakhudza thupi. Zakudya zabwino zimathandiza kuchotsa mapaundi owonjezera, kuphatikizapo kuchepetsa m'chiuno.

Chofunika kwambiri cha zakudya ndi kugwiritsa ntchito zakudya zabwino komanso kusala kudya zakudya zoipa. Choncho, mukhoza kudya:

• masamba soups;
• mphukira; sinamoni;
• kefir;
• saladi ku zamasamba;
• nsomba (yophika kapena steamed);
• nkhuyu;
• tchizi tating'ono ndi mafuta ochepa;
• nyama mu mawonekedwe otentha kapena steamed;
• Nkhumba (zochepa zochepa);
• yogurt yochepa.

Ndibwino kuti muzimwa tiyi wobiriwira, madzi opanda mpweya, mankhwala osokoneza bitsamba. Ndiletsedwa kuphatikizapo zakudya izi zotsatirazi:

• kuphika;
• maswiti;
• tchizi;
• makeke;
• ayisikilimu;
• mafuta ndi margarine;
• mowa;
• kirimu;
• chophika;
• chokoleti;
• kirimu wowawasa;
• chakudya kuchokera ku chakudya chofulumira;
• mankhwala omaliza;
• jujube.

Ndikofunika kuchepetsa kugwiritsa ntchito mchere, pamene umasunga madzi m'thupi. Zakudya zimenezi sizidzakuthandizani kuti mutaya mapaundi owonjezera, komanso mubwezeretseni thanzi lanu.

Kodi kuchotsa mafuta pakati pa miyendo?

Kwa amayi ena, vuto lalikulu la kulemera kwakukulu kuli mkati mwa ntchafu. Kodi njira zochepetsera mavoti awo ndi ziti? Ndikoyenera kudziwa kuti kuyenda ndi kuthamanga mu nkhaniyi sikungathandize, chifukwa minofu ya adductor siigwira ntchito nthawi yomweyo. Tikulimbikitsidwa kuti tipange miyendo ndi miyendo, tichite "masi" kuchokera ku malo osakanikirana, tizitsitsimutsa ndi katundu, ndipo tipite kumayendedwe.

Kulemba! Maphunziro ayenera kukhala osachepera mphindi 20 patsiku. Chitani katatu pamlungu ndi nthawi zambiri.

Kulemera kwa thupi kungatheke pambuyo pa zodzoladzola, monga kukulunga.

Azimayi ena amayesetsa kuthetsa vutoli pogwiritsa ntchito diuretics. Iwo amathandiza kwenikweni kuchotsa kutupa, zomwe zidzatengera kutsika kwa voliyumu. Komabe, izi ndi zotsatira zaifupi. Kuti miyendo yambiri ikhale yopepuka, muyenera kudya bwino ndi kuchita masewera olimbitsa thupi - kutaya thupi mu sabata ndi makilogalamu angapo ndizoona.