Kuchuluka kwa makilogalamu 15 pa sabata: nkutheka kapena ayi?
M'mabwalo ambiri a amayi, mungapeze mauthenga omwe amafanana ndi kulira kwa moyo: "Posachedwa ukwati (tchuthi, anzanu a kusukulu, tsiku lakubadwa, etc.), ndipo ine ndikadali mkazi wolemera. Kodi mungataya makilogalamu 15 pa sabata? Ndine wokonzekera chilichonse. " Kawirikawiri pansi pa zolemba zotere nthawi zonse zimakhala zowonongeka, maphikidwe, mapepala komanso ngakhale chithunzi chomwe chimatchedwa kuchepa kwa masiku asanu ndi awiri pa 15 makilogalamu. Komabe, akatswiri a zachipatala (akatswiri enieni omwe amaphunzitsidwa ndi zachipatala, osati akatswiri omwe amadziŵa kuti ndi akatswiri pankhani zonse, kuchokera ku ndale kupita kuzinthu zabwino) amanena kuti sizingatheke, komanso zimakhala zovulaza thupi. Pulogalamu yoopsa idzapangitsa kuti thupi likhale lopwetekedwa mtima, lidzatsatiridwa ndi kutaya madzi m'thupi ndipo, ndithudi, kutsegula m'mimba ndi kusanza. Atatha sabata, mavuto onsewa adzatenga makilogalamu 7 mpaka 9, koma mkhalidwe wa thanzi udzakhala woopsa kwambiri. Kuonjezera apo, mwamsanga kutaya thupi, monga mawonetsero, nthawi yomweyo kubwerera, koma thanzi limawonongeka kwa nthawi yaitali. Kotero, iwo omwe amapempha momwe angachepetsere kulemera kwa makilogalamu 15 pa sabata, ife tidzayankha - mwanjira iliyonse! Zingatheke mwathupi, ziribe kanthu zomwe mungachite.
Mmene mungachepe ndi makilogalamu 15 popanda kuwononga thanzi lanu
Njira zisanu zokha, kusintha chakudya cha tsiku ndi tsiku komanso njira zina zamakhalidwe abwino, zidzakuthandizani kuti muchepetse kulemera kwa masabata atatu ndi makilogalamu 15. Ndemanga zochepa, zomwe zimatsalira pazitukuko zazimayi, zomwe zimatsimikiziridwa. Ndondomekoyi ndi yophweka komanso yofikira aliyense.
- Nthawi zonse muziyang'ana ma calories. Ngati mumadya tsiku lililonse masentimita 500-700 okha kusiyana ndi momwe mumayendera, mungathe kutaya makilogalamu 1 olemera pa sabata. Zosakaniza zidzapita kwathunthu mosadziwika ndipo pafupifupi popanda khama.
- Idyani nthawi zambiri. Kuchepetsa chakudya cha tsiku ndi tsiku ndi kuonjezera kusiyana pakati pa chakudya chokonzedwa kungayambitse kusokonezeka maganizo komanso kudya kwambiri. Izi sizingavomereze. Ndibwino kuti mudye maola atatu pa maola angapo. Ndi bwino, ngati padzakhala chakudya chopatsa thanzi komanso chopatsa thanzi, tirigu, masamba, zipatso, nyemba, nsomba zowonda komanso nyama yowonda.
- Madzi ndi chirichonse chathu! Imwani ndikumwa kachiwiri, koma osati tiyi ndi shuga, khofi ndi kirimu, zakumwa zoledzeretsa kapena soda, koma madzi abwino omwe amadzipaka (kapena osankhidwa). Chokhacho chingakuthandizeni kuchepetsa thupi mu masiku 20 ndi makilogalamu 15 ndi kuyeretsa thupi la slag, poizoni ndi zinthu zina zoipa. Musanadye chakudya chilichonse, tengani kumwa mowa umodzi wa madzi osakhala ndi carbonated. Izi zidzakuthandizani kupewa kudya mopitirira muyeso. Poonjezera kukoma kwa madzi, mukhoza kuponya kagawo kakang'ono kapena kagawo ka mandimu.
- Kusuntha ndi moyo. Zopindulitsa kwambiri komanso zothandiza kwambiri polimbana ndi kunenepa kwambiri kwa cardio. Amachulukitsa kuchulukitsa kwa mitsempha ya mtima, kukupangitsani thukuta mwamphamvu ndi kuthandiza thupi kugwiritsa ntchito mphamvu yosungidwa molondola. Mu maphunzirowa, kuchuluka kwake kwa makilogalamu kumatenthedwa ndipo mafuta amatha kusungunuka pamaso pathu. Mungasankhe nokha mtundu uliwonse wa makalasi: kulumphira chingwe, kuthamanga mwamsanga, kukwera njinga, kukwera masitepe, etc. Chinthu chachikulu ndikutenga pafupifupi ola la moyo wa masiku 3-4 pa sabata.
- Popeza kutaya makilogalamu 15 mu masabata atatu ndi ntchito yofuna kwambiri, ndithudi mudzafunikira katundu wambiri. Koma simuyenera kuopa. Kutulutsa ma barbells olemera kapena zolemera zazikulu sizingayesedwe. Zimakhala zosavuta kuchita kamodzi pa masiku awiri zovuta zozizwitsa zomwe zimakhala ndi zilembo zolemetsa, zomwe zimalimbikitsa kukhazikitsa ndi kulimbikitsa magulu akuluakulu a minofu. Maphunzirowa adzafulumizitsa ndondomeko yochepetsetsa ndikupangitsa thupi kukhala loyenera, lokhazikika komanso lokongola.
Cardio wolemera
Cardio ndi chingwe chowombera: kuchotsera makilogalamu 500
Julia wochokera ku Ekaterinburg adachoka pomwe adakambiranso kuti:
"Pambuyo kubadwa, ndinali wochuluka kwambiri ndipo sindinapezenso mawonekedwe ake akale. Zakudya zinkagwiritsidwa ntchito, koma kulemera pafupifupi nthawizonse kunabwerera. Kotero, nthawizonse ndimayang'ana njira yowononga kulemera kwa makilogalamu 15 ndikukonza zotsatira. Chilichonse chinachokera pokhapokha nditasintha kalembedwe ka chakudya, ndinayamba kuwerengera ndalama ndikugona pa masewerawo. Kuchokera ku cardio ndikusankha chingwe, chifukwa cha ine ndinakhala njira yophweka komanso yothandiza kwambiri. Muzinthu zamasewera ndinagula 1.5 makilogalamu a mavuleti ndipo ndinayamba kuphunzitsa kawiri pa sabata, ndipo ndinayamba kuwonjezeka mpaka 3. Mu masiku 20 sindinangolandira, koma ndinayamba kuyang'ana kwambiri kuposa pamene ndisanabadwe. Minofuyo imakhala ndi mpumulo, ndipo khungu linamangidwa. Tsopano ndondomekoyi yazinthu zisanu yakhala njira yanga yamoyo. "
Mayi amapezeka kuti aziwanika mafuta.
Zochita zolimbitsa thupi
Kuchita kuphunzitsa mphamvu kumakhala ola limodzi musanadye chakudya kapena maola atatu pambuyo pake. Kuchita masewera olimbitsa thupi kumatenga mphindi 30 mpaka 45 ndipo kumayambira ndi kutenthedwa koyenera. Zimaphatikizapo mosavuta pang'onopang'ono kwa mphindi zisanu ndi zitatu, ndipo zimakhala zosiyana nthawi makumi awiri ndi makumi awiri mphambu makumi asanu ndi awiri (20-20), kutembenuka kwa pakhosi kumanja ndi kumanzere katatu, mapapu amatsogolera nthawi makumi khumi ndi mphambu zisanu ndi ziwiri. Komanso timadutsa kuzinthu zovuta. Kuchita khama kwambiri komanso kugwira ntchito mwakhama, makamaka pa nthawi yoyamba, sikofunikira. Palibe, kupatula kupweteka kwa minofu ndi kupweteka kwambiri kwa thupi, sizimayambitsa. Choncho, timayendetsa kayendetsedwe ka kayendetsedwe ka kayendedwe kabwino ka msinkhu.
Kuphunzitsidwa ndi zopopera zam'mimba kuti zisawonongeke
Zochita zosavuta ndi kulemera kwa dumbbells
Kufotokozera machitidwe
- Timayima molunjika, m'mapazi paphewa palimodzi, mikono ndi ziphuphu zowonongeka momasuka m'thupi. Pamafunika nthawi yomwe timapanga mwamphamvu ndi phazi lamanja. Bondo liyenera kupanga mbali yoyenera ndikulemekeza pansi. Timakhala nthawi imeneyi ndikuwerengera 60, ndiye kuti tibwerera ku malo oyamba. Timasintha phazi ndi kubwereza kayendedwe kake. Timayang'anitsitsa kuti kumbuyo kumakhalabe pogona. Timachita maselo awiri a maulendo 15.
- Tikaima pansi, timayika dzanja lathu lamanzere m'chiuno, ndipo kumanja timatenga kulemera kwake. Timapuma pang'onopang'ono ndipo timayenda pang'onopang'ono kumbali yakumanja. Timamva mmene minofu kumanzere imatambasula. Pomwe tizilonda timabwerera kumalo oyamba. Bwerezerani zochitikazo nthawi 15 mu mbali iliyonse.
- Timaika mapazi kumbali ya mapewa, manja ndi ziboliboli zimatsitsa pansi. Sungani zitsulo zolimbana ndi thupi. Pewani manja athu pang'ono ndi kukoka zolemera ku mapewa. Timachita maulendo awiri maulendo 10 ndi kupuma kwa mphindi 1.5-2.
- Timagona pambuyo, mawondo akugwa, ndipo mapazi amamveka pansi. Ife timatenga dzanja limodzi lamphongo ndipo timayika kumbuyo kwa mutu. Pa mpweya wozama, timakweza mutu ndi mapewa mokwera kwambiri. Pa kutulutsa mpweya timakonzekera kutsogolo ndikubwerera modekha kumalo oyambira. Timachititsa maselo 3 nthawi khumi ndi mphindi kuti tipume mpaka 2 mphindi.
- Timagona pansi, miyendo yokhotakhota pamadzulo imakulira pang'onopang'ono mpaka pamwamba. Manja omwe ali ndi zitsulo zam'madzi amadzikongoletsa pang'ono ndipo amamera m'mbali. Pang'onopang'ono timawachepetsera tisanabwererenso pansi. Bwerezerani maulendo 10-12, kenaka muswe mphindi imodzi ndi njira ina.
Kodi mungachotse bwanji mafuta kuchokera m'mimba ndikupaka makina osindikizira, werengani pano ?
Momwe mungapangire bulu wokongola ndi wowerenga, werengani apa .
Momwe mungamangire masiku makumi atatu: chakudya cha sabata
Kodi ndingataya makilogalamu 15 pamwezi? Inde, mungathe ndipo pamakhala njira yapadera. Kuti mupeze zotsatira, simungathe kusintha kusintha kwa zakudya ndi kusintha kusintha kwa masiku. Panthawi yonse ya zakudya, zakumwa zoledzeretsa ndi maswiti aliwonse siziletsedwa, koma madzi oyera ndi oyenera, pafupifupi 1.5 malita patsiku.
Asanayambe maphunzirowa, ndibwino kuti thupi lonse liyeretsedwe m'matumbo ndi mankhwala omwe amachititsa kuti azikhala ndi mankhwala osakanizika. Mu masiku 3-4 oyambirira, kufooka ndi kupweteka kwa mutu kuli kotheka. Pomwe thupi limamasulidwa mofulumira, zizindikiro zikhoza kuwuka, monga kupuma koipa, khungu la khungu ndi kuyika kwa lilime.
Zakudya zamakudya ndizovuta kwambiri, koma ngati mukufunikira kutaya makilogalamu 15 mwamsanga, mudzatsata bwino.
- Tsiku loyamba ali ndi njala. Chakudya chamadzulo ndi chamasana, kokha lita imodzi ya mkaka wa mafuta ochepa amagawidwa. Iyenera kugawidwa mu zigawo zofanana ndikumwa makapu ang'onoang'ono musadye chakudya. Pa chakudya chomaliza, magalamu 100 a mkate wakuda ndi galasi la madzi a phwetekere amatengedwa.
- Tsiku lachiwiri ndi lachisanu ndilo mapuloteni. Mmawa umayamba ndi kapu ya khofi yosakoma ndi mkaka, magawo awiri a mkate wakuda (50 magalamu), 20 g ya mafuta ndi supuni 1 ya uchi wachibadwa (makamaka linden). Kwa chakudya chamadzulo, mutha kudya magalamu 100 a nyama yophika kapena nkhuku yophika, mbale yaing'ono ya mafuta, mkate wakuda (100 g) ndi tchizi la Dutch (45 g). Chakudya chimakhala ndi mazira awiri owuma.
- Tsiku lachitatu ndi lachisanu ndi chimodzi ndi masamba. Chakudya cham'mawa - 2 maapulo akuluakulu obiriwira (akhoza kuthandizidwa ndi malalanje kapena mapichesi). Chakudya chamasana - msuzi wa masamba ndi 1 tsp maolivi. Kudya - saladi yapamwamba ya nkhaka ziwiri zatsopano ndi tomato 3 (musadzaze chilichonse) ndi kapu ya tiyi ndi kapuni ya uchi.
- Tsiku lachinayi ndi lachisanu ndi chiwiri ndilopadera. Chakudya choyamba ndi Dutch cheese (100 g) ndi khofi ndi mkaka (mosasamala shuga). Chakudya chachiwiri - magalamu 100 amadya nyama kapena nsomba yoonda, 2 mazira owiritsa ndi mkate wakuda (magalamu 100). Chakudya - galasi limodzi la mafuta ochepa.
Mwa njirayi, muyenera kudya kwa masabata atatu, ndipo pamapeto pake, chakudya chosiyana chimaperekedwa. Lolemba, maapulo amaloledwa (1.5 makilogalamu patsiku), Lachiwiri - nkhuku yophika popanda zikopa (1.5 makilogalamu), Lachitatu - tomato watsopano ndi nkhaka (pazigawo zofanana 1.5 makilogalamu), Lachinayi - 1 Lachisanu - theka la kilo la Dutch cheese + botolo imodzi la lita imodzi ya madzi ochepa popanda mafuta, Loweruka - 1 litre 1.5% kefir, 0,5 makilogalamu ophika ophika ophika ndi mazira ovuta owiritsa, ndi Lamlungu - 1 kg tchizi cholimba cha Dutch ndi botolo 1 la vinyo wofiira.
Malingaliro ochokera kwa ogwiritsa ntchito njirayi amakhala ndi chiyembekezo. Kutaya thupi kumapangitsa kuti zakudya zisalephereke, ndipo mavuto amatha masiku 4-5, pamene thupi limasinthira ku mfundo zatsopano za zakudya. Kutaya kwa kulemera kwakukulu kumachitika mu sabata yoyamba ndi yachinayi, ndipo pakati pa maphunzirowo makilogalamu amasungunuka pang'onopang'ono.
Ndataya makilogalamu 15 pamwezi: zisanayambe komanso zitatha
Wakula wolemera kwa makilogalamu 15 kwa masiku 20: chithunzi chisanafike
Komanso mudzakhala ndi chidwi ndi nkhani:
Mmene mungachepe ndi makilogalamu 20