Musakhulupirire nthano zomwe mungathe kulemera papa pokha
Nthawi zambiri mumakumana ndi machitidwe ndi zakudya kuti muchotse mafuta pokhapokha pamapiko kapena musana - MUSAKHULUPIRE! Thupi silingathe kulemera thupi pamalo amodzi, koma kulimbitsa minofu m'madera ovuta ndi enieni. Ndondomeko: "Inde, inde, ndinataya masentimita 5 pamwezi papa, ndikudya supuni ya uchi ndikukweza mapazi anga kangapo patsiku," ndithudi ndibodza. Atsikana, musakhulupirire njira zodabwitsa. Kuti muchepetse, muyenera kugwira ntchito mwakhama, choncho musakhale aulesi!
Musamadye lokoma ndi mafuta
Inde, lamulo lokhumudwitsa limapezeka pa zakudya zonse. Komabe, osayang'ana zosavuta, masentimenti pa ljashechkah ndi pussy zidzakula pakupita patsogolo. Ndikhulupilireni, pali zikwi zapadera zosakhala ndi calorie (komanso zokoma kwambiri) zinyama zomwe zimalowetsa mikate, zopereka ndi maffin. Kudya kwabwino ndi chinthu chofunikira cha chiwerengero chochepa. Ndi chiyani, nthawi zambiri zolakwitsa komanso malangizo pa zakudya zabwino zomwe zikuwerengedwera apa .
Momwe mungayambire, pitirizani komanso musamayeke
Cholinga cholimbikitsana kwambiri chokhudzidwa ndi chisamaliro ndi chiwonetsero cha kaduka ndi ziwerengero zochepa. Koma kukhala ndi mapaundi owonjezera 10, 20, 30, kutaya thupi m'chiuno ndipo papa akuwoneka zosatheka. Mafuta si chiganizo, amataya ngakhale 120 mpaka 50 kg. Ndipo tsopano za zolimbikitsa ...
- Kumbukirani kuti mumakonda kuvala madiresi / zovala / jeans 2-5 kukula kwake? Gulani chinthu chamtengo wapatali cha kukula kofanana, ndipo makamaka banja, ndipo yesetsani kuchepa thupi. Valani zovala pamalo olemekezeka kuti zikumbutseni: "Musatsegule firiji - muli olemera, chitani njira zambiri ndikuyendayenda m'mawa, mwinamwake mutakhala olemera." Musamangodandaula, mutenge diresi lapamwamba kwambiri. Mudzapeza zotsatira zofanana ngati kugula zolembera ku masewera olimbitsa thupi. Monga, ndalama zogwiritsidwa ntchito, muyenera kuyenda.
- Sindikirani zithunzi zambiri ndi atsikana a phiton komanso "Zitsanzo Zisanayambe ndi Pambuyo". Dulani makoma a chipinda kuti musaiwale cholinga.
- Dzifunseni nokha funso, chifukwa chiyani ndikuchepera? Yankho ndilofunika kwambiri. Pitani ku zofunidwa, tumizani chotchinga "musamakhulupirire nokha." Mundikhulupirire, njira yowonjezera ya cholinga idzapereka zotsatira mu sabata.
Kubwerera kumbuyo, kapena ndichifukwa chiyani ndinakhala wonenepa?
Palibe kubadwa kwa anthu onenepa kwambiri, kuphatikizapo zovuta zowonjezera mavitamini, mahomoni ndi zamagetsi, koma izi siziri choncho. Kumbukirani nthawi yomwe mudali woonda, chiwerengerocho chinakuyenererani. Nchiyani chinachitika ndiye? Kodi ndi zinthu ziti zomwe zinachititsa kuti pakhale kulemera? Pezani kuzu wa vuto ndikuyamba kuchita mozungulira.
Pali makolo omwe amadyetsa mwana kuti afe. Ngati mwakhala mukugwidwa ndi chikondi ichi ndikupita ku sukulu mafuta, pitani kwa amayi anu / agogo / abambo ndikudziwe zambiri.
Kuthamanga mofulumira ku papa - zochita zokhazokha!
Zochita zisanu zomwe zingapangitse miyendo ndi miyendo yanu kuyaka kuchokera ku mavuto! Chithunzi cha minofu ya chikazi, yowonjezeredwa utsi, yocheperachepera voliyumu - zotsatira pambuyo pa maphunziro atatu. Zozizwitsa 80% - mofulumira, kugwiritsira ntchito mphamvu. Konzani botolo la madzi ndi mandimu ndi thaulo kuti mupukuta thukuta.
Ndiwe wojambula thupi lanu, nambala yeniyeni ya nthawi ndi kubwereza kuti mukwaniritse kusintha kwa kanthawi kochepa.
Wotentha
Musanayambe kuchita masewera olimbitsa thupi, kutenthetsa minofu, kutentha kwa thupi lonse. Apo ayi, mudzavulazidwa ndi mitsempha, matope ndi ziwalo.
Chitani nambala 1. Lunge mu kudumpha
Nthawi 20
Landirani malo olimbikitsa a lunge. Msolo wothandizira umagwadira mawondo 90, phazi liri lonse pansi. Kumbuyo kumapanganso makilogalamu 90, koma kugogomezera zala. Kumbuyo kuli kolunjika, mikono ikuwongolera. Sinthani malo a miyendo mwa kudumphira, kubwerera ku malo oyamba (pambuyo apa akutchulidwa kuti malo oyamba).
Musayambe kubwerera kumalo oyambira mpaka kumapeto, kuti miyendo ikhale yopanganso 90 C. Kuonjezera zotsatira, yikani mdima wambiri.
Chitani nambala 2. Kusakaniza Plie
ndi kulemera - nthawi 15, popanda kuyeza - nthawi 20
Malo oyambira: miyendo ndi yayikulu kuposa mapewa, masokosi akulozera mbali, manja ndi dumbbells ayang'ana pansi. Timagwedezeka kwambiri, timabwerera kumbuyo mozungulira ndi chipsinjo pang'ono m'chiuno, thupi limathamangira patsogolo, manja amatsika pansi. Pamene mukukwera, kanizani thupi ndi zidendene, koma musachichotse pansi.
Monga phindu lolemetsa, mabotolo, matumba omwe ali ndi mabuku, mabotolo ndi madzi adzachita. Kulemera kwa oyamba kumene - 1-1.5 makilogalamu m'dzanja lililonse.
Chitani nambala 3. Kukwezera mwendo kumbali
ndi kachetechete - maulendo 20, popanda - 25
Malo oyambira: imani pazitsulo zonse, sungani msana wanu molunjika, miyendo pambali ya madigiri 90. Lembani dumbbell mwamphamvu pansi pa bondo ndikukwezera mwendo kumbali mpaka kufanana ndi pansi. Pamene mutsika, bondo siligwira pansi. Kulemera kwa oyamba kumene ndi 1-1.5 makilogalamu.
Mabotolo ndi madzi amakhala bwino pansi pa bondo. Kuchita masewera olimbitsa thupi kumapindulitsa pazako. Mverani minofu iliyonse.
Kuchita masewera olimbitsa thupi 4. Pewani ku squat.
Nthawi 15
Malo oyambira: miyendo yaying'ono pang'ono kuposa mapewa, manja pamtengo. Pansi pansi, kenaka pitani ku malo oyamba. Pewani msana wanu molunjika, musagwedezeke kumbuyo kumbuyo. Thandizani manja anu kudumpha. Landani pa masokosi.
Kuchita masewera olimbitsa thupi kuchokera ku cardio yambiri. Mafuta abwino kwambiri.
Chitani nambala 5. Makhi Makhi kumbali ya squat
20-25 maulendo pa mwendo
Kuyamba malo: zofooka zofooka, manja atsekedwa ndi ziboda kutsogolo kwa chifuwa, miyendo ikuluikulu kusiyana ndi oyenera, kubwerera molunjika. Pangani cham'mimba chakuya, kenako pitani mmwamba ndikugwedeza kumbali. Bwererani ku i.p. ndi kubwereza zomwezo pa mwendo wachiwiri.
Mankhwala akhoza kusinthidwa kapena kuchita nthawi yomweyo 20-25 pa mwendo umodzi.
Malangizo a zovuta
Zitatha izi zimapweteka minofu yanu papa ikuyaka, kupweteka komanso kusagwira ntchito konse. Kuti muchepetse ululu tsiku lotsatira, onetsetsani kuti mukuchita zolimbitsa thupi mutatha kuchita masewera olimbitsa thupi kapena kuthamanga thupi lonse.
Onetsetsani kuti mupumule pakati pa masekondi 1-2 mphindi. Sungani miyendo yanu, muweramire pansi. Pemphani mavuto. Imwani madzi ndi kupuma.
Zovutazi zimapangidwa katatu pamlungu. Kuchita tsiku lirilonse, udzawononga minofu ndi matope. Kuti mugwedeze mafuta panthawiyi, muthamangire madzulo pafupifupi 1-2 km kwa oyamba kumene, osachepera 4 km pa mlingo woyenera.
Ndikofunikira kwambiri kuyang'anira chakudya!
Tsopano inu mukudziwa momwe mungatetezere kulemera kwa wansembe kwa sabata ndikuponyera matako anu. Alangizeni mtsikanayo ndikugwira ntchito limodzi. Atsikana, ntchito, ndipo mudzapambana!