Mwachidule
Amaphunzitsi ambiri amalangizidwa kuti asadye maola 1,5-2 asanakhale ataphunzira - panthawiyi mimba imamasulidwa. Chokhacho ndi makalasi a m'mawa okha: ngati mutenthedwa kusanayambe ntchito, khalani ndi apuloseni, nthochi kapena yogurt kwa maminiti 20 musanaphunzire. N'zosatheka kukhala ndi mimba yopanda kanthu: "metabolism" siidzadzuka mpaka mutayimba, zomwe zikutanthauza kuti kuyesetsa kwanu ku bwalo la masewera, padziwe kapena ku masewera olimbitsa thupi kudzasokonekera. (Kupatulapo yoga ya m'mawa, yomwe, monga chitukuko chachikulu, imangogwira ntchito yopanda kanthu m'mimba). Musaiwale kuti muyenera kudya osati nthawi yokha, komanso moyenera! Kufa ndi njala musanayambe kuchita masewera olimbitsa thupi kumakhala kovulaza, komanso kudzaza m'mimba mpaka kutaya, ndiye kuti "kuwononga" chinthu chilichonse chomwe amadya pa choponderezeka sikuvomerezeka! Lamulo lalikulu ndi ili: nthawi yochepa yotsala isanayambe kumaliza. chakudya chanu chikhale chosavuta. M'mbuyomu yamaphunziro operewera sangadye zoposa 400 kcal.
Pamalo - zakumwa!
Gwiritsirani ntchito ola limodzi pamaso pa makalasi kumwa osachepera 0.5-0.6 malita a madzi popanda mpweya. Kafi pa masiku ophunzitsira sichiyenera kukamwa, chifukwa imakhala ndi mphamvu yosautsa. Thupi ndilofunika kutuluka thukuta - chifukwa chiyani ilo limataya ngakhale madzi ambiri? Kuonjezera apo, khofi, monga mowa, imakhudza kugawidwa kwa magazi - izi zimapangitsa ngozi yovulaza mitsempha ya magazi. Tiyi yobiriwira ndi chinthu china: sikuti imangothamanga thupi, koma imathamanganso mthupi, imalimbitsa mitsempha ya thupi ndikubwezeretsanso thupi. Chikho cha zakumwa zonunkhira kwa theka la ola musanaphunzire kuwonjezera kuchisangalalo chanu ndikuthandizani kuti mupereke zabwino zanu! Pakati pa makalasi, musazengereze kupuma kuti mutenge madzi pang'ono. Masewerawa amathamangitsa kwambiri kagayidwe kameneka, amachititsa kuti "kunyamula" kwa zinyama kuchokera pansi pa thupi, ndipo kuchotsa msanga, thupi limasowa madzi. Kuonjezera apo, popanda madzi, kagayidwe kamene kagayidwe kamene kamakhala kakukula, kamathamangidwanso mofulumira, ndipo kuyesa konse kudzakhala kopanda pake.
Musanaphunzire
Phulusa ndi zipatso zouma pa kadzutsa ndi chitsimikizo cha kuchepa kochepa kwa shuga, komwe kuli kofunikira kuti ntchito yabwino ya minofu yonse, kuphatikizapo mtima. Masana ayese kupeza chakudya chokwanira cha mapuloteni. Kuchokera ku minofu yogwira ntchitoyi idzapeza zofunika zamagazi. Komabe, musadwale, kutumikira kumakhala kochepa! Kuwonjezera pa mapuloteni kumapangitsa kulemera m'mimba - kenako pang'onopang'ono-kuthamanga kwa aerobics kapena kulumphira kumtunda, monga thumba la mbatata. Musati mudzikane nokha zosangalatsa kuti muchepetse zakudya za tsiku ndi tsiku za zipatso, zipatso, chokoleti chakuda chakuda - awa yummies sikuti amangokhalira kukweza maganizo, koma amakhalanso ndi antioxidants, omwe amatchedwa fighters achinyamata ndi kukongola! Musalole kuti chiyeso chotsitsimutsa zakudya zosavuta, ndizo maswiti! Kuchokera pazimenezi simungathe kulemera, ndipo poipa kwambiri ... mutha kupeza ma kilogalamu yosayenerera, mosasamala kanthu kuti mukuphunzira mpaka thukuta lachisanu ndi chiwiri.
Ataphunzira
Pamene mukukumbukira, mumangopeza chakudya pambuyo pa maola 1.5-2 pambuyo pa fiznagruzka. Nthawi yonseyi, mphamvu ya metabolism imakwera kwambiri, minofu yamoto imafuna mafuta ndipo, popanda kuipeza, imatentha mafuta. Apa ndi pamene mumayamba kumva njala yaumunthu yomwe mukufunika kunyenga: imwani madzi ozizira, sambani, pumani mpweya wabwino mu paki, pumulani ... Pambuyo pa 20-30 mphindi mukhoza "kunyamula chifuwa" galasi la madzi opangidwira, kiranberi, mphesa, karoti-apulo kapena mphesa. Zidzathandizira kuchotsa biomusic yosungira m'thupi ndi kubwezeretsa mphamvu. Kodi muyenera kudya chiyani maola angapo? Zonse zimadalira nthawi yotsala musanakagone. Mu theka loyamba la tsiku mungakhale ndi chakudya chamadzulo, mutakhala ndi saladi, chidutswa chochepa cha nyama yophika ndi 150 g zokongoletsera (kapena - chotupitsa kapena mpunga).
Mu theka lachiwiri la tsikuli, muyenera kuchepetsa mafuta obirira otsika kwambiri kapena 150 magalamu a kanyumba tchizi. Puloteni iyenera kukhalapo pa zakudya zokha: kuchita masewera olimbitsa thupi kumawononga malo a amino acid, ndipo akhoza kubwezeredwa kuchokera ku mapuloteni okha. Caffeine (tiyi, khofi, kakale, chokoleti) panthawi yomwe amaphunzitsidwa kuchokera ku zakudya ndi bwino kupewa: imasokoneza ntchito ya insulini, kutanthauza kuti imateteza thupi kuti lisabweretse malo oteteza glycogen ndi "kubwezeretsanso" minofu.
Chitsanzo cha Menyu ya Tsiku lachidziwitso
Maphunziro amphamvu
Patsani zakudya zophweka, zokazinga ndi zonenepa. Musanaphunzire (kwa ora limodzi): saladi ya 200 g zamasamba kapena masamba ochepa. Pambuyo (pambuyo pa mphindi 40): galasi la kefir, zakudya zamapuloteni kapena madzi atsopano. Chiwerengero cha caloriki yamtundu wa tsiku ndi tsiku: 2 000-2 500 kcal.
Kutambasula (yoga, pilates, kutambasula)
Pangani menyu ndi mapulogalamu, osaphatikizapo zakudya zonse zovuta kudya (nyama, mazira, tchizi). Pamaso mwa maphunzilo: 200 magalamu a saladi kapena msuzi wa masamba ndi chidutswa cha mkate wa bran. Pambuyo: zipatso, zipatso ndi mabulosi smoothies (ndizotheka ndi kuwonjezera mkaka wa mafuta ochepa). Chiwerengero cha mphamvu: 1,500 kcal.