Ndipo wansembe apunthwa, ndipo miyendo ndi yopepuka, ndipo zochita zimapanga, koma makutu kumachiuno samachokabe? Ndiye zovuta zathu ndi zanu! Tinapanga maphunziro otentha kumachiuno ndi matako "MAPHUNZIRO 10 opambana kwambiri" ndipo amapereka 100% zolemera. Kwa tsopano, pang'ono chabe ...
N'chifukwa chiyani m'chuuno mumakhala makutu?
Maso ali m'chiuno, chithunzi
Pano pali chithunzi chosakondweretsa ndipo chimatchedwa makutu m'chuuno, kapena kuti mafupa omwe ali pamtunda ndi kunja mkati mwa ntchafu chifukwa cha katatu. Kawirikawiri vuto ili mu chiwerengero likuphatikiza ndi cellulite. Ngati mwadziwona nokha pa chithunzi, musadandaule - tidzakuuzani momwe mungachotsere makutu m'chuuno mwanu! Ndipo tsopano tikuphunzira zifukwa za maonekedwe a mafuta m'madera awa:
- Kulemera kwambiri, kunenepa kwambiri kwa digiri ya 2;
- Kusamvana kwachimuna;
- Kuzunguliridwa kwa mitsempha yotuluka m'magazi ndi kutuluka m'mimba mwamphamvu;
- Zakudya zopanda pake - kuchulukitsa kwa mafuta, okoma, okoma, kusuta ndi fizzy;
- Chikhalidwe cha Postpartum;
- Mtundu wa chiwerengero - peyala;
- Kukhala ndi moyo wokhazikika.
Kudya zakudya zolakwika komanso kusowa kwa zochitika zolimbitsa thupi kumawoneka kuti ndi chinthu choopsa kwambiri - khungu, pamene manja ndi miyendo ndi zoonda, kukula kwa zovala ndi 40-42, ndipo pa ntchafu ndi pamimba zimapatsa mafuta. Pambuyo pake, thupi likatha kubereka silingatheke kuphunzitsidwa, kotero kukhala wangwiro pambuyo pa mimba ndiwonetseredwa koona kwa ulesi. Pano ife tikuphatikizanso njira yosachitapo kanthu ya moyo, chifukwa cha mapepala owonjezera omwe amapangidwa osati pa zilonda zokha, komanso thupi lonse. Chinthu chokha chomwe ayenera kugwira ntchito mwakhama ndi atsikana okhala ndi peyala.
Mmene mungachepetse makutu m'chuuno: zakudya
Kuchita maseĊµera kudzakuthandizani kuti muchepetse minofu ndi kulimbitsa minofu, koma popanda kusowa kwa ma calories ndi zakudya zoyenera, musataye kunena zabwino ku makutu m'chuuno mofulumira. Kutentha mafuta atangophunzitsidwa koyamba, timayesetsa kutsatira malamulo awa:
- Kumbukirani za shuga, kuphika ndi patties yokazinga;
- Kuponyera kunja firiji ketchup, mayonesi, masitolo sauces;
- Musatenge chakudya;
- Kuphika chakudya cha banja, mphodza, kuphika, kupanga grill;
- Idyani ndiwo zamasamba ndi nyama ya nsomba;
- Chakudya cham'mawa, mavitamini ophika mkaka (Zindikirani: "Zowonjezereka" sizikhala ndizitsulo, sizothandiza kwenikweni);
- Kondani kanyumba kanyumba ndi kefir / irizhanka chakudya chamadzulo;
- Imwani madzi okwana 2 patsiku (tiyi wobiriwira, madzi osakaniza opanda madzi, madzi omwera). Soda sangakhale;
- Zakudya zamphika, supu - asiye kusungunuka masangweji ndi soseji, ngati simukufuna kukhala mvuu;
- Dzikondeni nokha ndi thupi lanu ndiyeno makutu omwe amamva m'chiuno amachoka mu Chingerezi!
Mwina tsopano mukuganiza kuti "Amayi, ndizosatheka kuchita." Ndizosasangalatsa, osati kwa ine. " Ndiye pitirizani kukhala ndi mafuta, ndipo pamodzi ndi atsikana amphamvu kwambiri timapita kukaphunzitsa mafuta otentha. Kutentha ndi kutunga madzi - zidzakhala zotentha!
Zochita kuchokera m'makutu pamphuno, kanema
Chipangizochi chakonzedwa kuti chikhale ndi njira ziwiri. Chitani katatu pamlungu
Chitani nambala 1. Ikukwera pa mpando - nthawi makumi atatu
Timatenga mpando wokhala ndi khola lomwe sali okwera pansi ndipo sikutaya kulemera kwanu. Timaika patsogolo pathu ndikuyamba kuyenda pa izo, kuti titsike. Msola umodzi umakhala pampando, winayo amanyengerera ndi kupachikidwa mlengalenga. Miyendo ina kuti miyeso yonse ikwerere nthawi makumi atatu.
Ngati simunayambe, tengani dumbbell kapena botolo la mchenga kuti mulemere.
Kuchita masewera olimbitsa thupi # 2 Magulu akuluakulu olemera nthawi 20-25
Ikani mapazi anu kwambiri, masokosiwo akhale osiyana. Mu mikono yowonongeka timagwiritsira ntchito bomba. Timagwera pamtunda wofanana ndi pansi ndikuwuka.
Chinthu chachikulu - khalani maso. Bweretsani buluyo kuti maondo asapitirire pa masokosi panthawi ya squat. Thupi limayenda mofulumizitsa pang'onopang'ono ndi chipsinjo pang'ono mu chiuno chifukwa chakuthamanga kwakukulu kwa minofu ya ntchafu ndi ansembe.
Kuchita masewera # 3 Mphindi mapazi pansi - maulendo 25 pa mwendo uliwonse
Vo-o-kuchokera pa masewera olimbitsa thupi omwe adzathamanga matako anu ndi kuthandizira kuchotsa makutu amkati m'chiuno! Timayambira pa anai onse ndikubweretsa mwendo umodzi. Timapanga maulendo oblique mkati ndi kunja, kukweza mwendo kumtunda pakati. Palibe chovuta, koma chodabwitsa kwambiri minofu ya ntchafu. Onani kanema pa njira yoyenera.
Kuonjezera zovuta za zochitikazo, timayika zolemera zazingwe - choncho katundu adzapita ku ntchafu. Ngati mutakonza cholemera pamwamba pa bondo, tidzalimbitsa kupopera kwa matako.
Kuchita masewera # 4 Zigawo pambali - nthawi 20
Kuti potsiriza kupha m'chiuno ndi bulu, chitani masewera kumbali. Osati kusokonezeka ndi ziwonongeko. Ikani miyendo pamodzi, tengani phazi kumbali ndi kusewera. Tinanyamuka, miyendo pamodzi, tsidya kumbali inayo ndi squat.
Konzekerani bwino thupi lanu lisanagwire, musasowe kumbali ndi kusambira mmbuyo ndi mtsogolo. Timagwira ntchito ngati robot.
Zochita # 5 Mikota - Mphindi 1-2
Ife timapha mbalame ziwiri ndi mwala umodzi: Ife timapopera makina opansi ndi miyendo. Tikagona kumbuyo kwathu, timakweza miyendo 45 ndikuyamba kudula. Chinthu chachikulu ndi miyendo yolunjika. Ngati mwapachika ndendende pamtambo, phunzitsani minofu yonse ya ntchafu mbali iliyonse. Choncho palibe kupindika m'mabondo.
Mmene mungachotsere makutu pamphuno, zophunzitsidwa zovuta
Tsopano mwavala nsalu za momwe mungachotsere makutu m'chiuno. Tsopano ndizo mphamvu yanu ya malingaliro. Atsikana, tikufuna mwayi kuti tipambane ulesi!