Indlela ukunciphisa umzimba esifubeni sakho? Uqheliso amadolo ezintle. Indlela yokwenza imilenze yakho slim elibhityileyo?

Bathi ke imbonakalo ukuba kukho ukuya kwiminyaka eli-20 - sisipho endalo kunye nabazali, kodwa emva 30 ubuso yethu nomzimba ezibonisa indlela yethu yokuphila, imikhwa emibi izixhomekeki. Ngokukodwa, uqala ku libaziseko ngamandla utyebile, kunye neendawo maxa wambi ezingalindelekanga kakhulu. Indlela ukunciphisa ubunzima esifubeni sakho, umzekelo? Ngaba ngokwenene? Mhlawumbi ke kungaphelelanga umthambo? Okanye ukuba enze combo punch yokudla umthambo? Zama ukuqonda umxholo uze ucinge amaqhinga.

Indlela ukuqala inkqubo?

Zonke uyakulangazelela ukufumana inani elifanelekileyo minutely kufuneka ukuba ukhumbule ukuba ukuncipha uphosa akunakwenzeka. Nokuba inqubo yakho injongo ilahleko ubunzima kubandakanya indibanisela amanyathelo. isabelo yengonyama empumelelo - 70% - ngokuxhomekeke amandla. Kodwa kufuneka angasibetha kwimimandla ingxaki kuwo onke amanqanaba. Okokuqala kufuneka ahlole ekudleni kwakho. Kwakhona kufuneka bazibandakanye inxaxheba kwezemidlalo, banyamekele ulusu. Inqatha kule ndlela iya hamba zonke iindawo ingxaki. Kuba abafazi abaninzi, amanqatha lifakwa inxalenye esezantsi lomzimba, isikakhulu esinqeni. Ngenxa yale amadolo zamafu izakulahleka kuphela ukuba ipesenti kwamafutha emzimbeni kufutshane-18%. Ngoko, uyafuna ukuqala kwehle ubunzima kunye data yeengcingane, oko kukuthi, kuvelisa ubalo olulula kwisalathisi ubunzima bomzimba (BMI njalo njalo). Ifomula ilula - ubunzima ngeekhilogram kufuneka kwahlulwa ukuphakama ngeemitha kabini. Iziphumo 18.5 ukuya 25 kugqalwa eqhelekileyo. Ukuba nani liphezulu, ubunzima seleyo emzimbeni, kwaye ngenye indlela elabalabayo.

Masiqalise ngokudla

Ukuba ucinga ukuba ukunciphisa indlela ubunzima esifubeni sakho, kufuneka ngokupheleleyo ukutshintsha indlela yabo, ukuba ukuchonga ubuthathaka zabo ukutya kwaye zama ukulungisa isimo sabo ancamathelayo kuzo. Awu, kodwa usoloko phantsi kokuvalwa ufumana mnandi okunamafutha. Ukongeza, ezinye abantu abahle ukuba ubisi, itshizi lwenkomo ezityebileyo kunye nenyama. Kwaye ukuba ufuna ukwehlisa umzimba ngokukhawuleza, amandla kuya kufuneka ukuba wenze kakhulu ezinzima. Unga nokuba uthathe ithuba ukutya esikhethekileyo kowomileyo umzimba. Yabadlali zakhe ubukhulu becala abhenele xa kufuneka bazobe izitena kwi isisu sam and definition kwezihlunu. Ngoko ungadla ukuba ufuna esinamandla. Kodwa emva kokuba iziphumo zokuqala kufuneka uye kwi ukutya okunempilo hayi "isenzo".

Postulates ngokudla

Amantombazana, ndiyacinga, ukuba ukwenza njani imilenze ezintle, kufuneka ukuba usele amanzi kangangoko kunokwenzeka. Oku bracer ngokwenene leyo uqala iinkqubo pathways, kuquka ukwetyisa kwamafutha. Ungayibaxi Nathi kuba, kungenjalo uyakwazi ukufumana ukudumba ukuba amadolo namankazana ezingcakacileyo Masityhile ibe kegs. Unamathela imithetho iilitha 1.5-2 zamanzi mihla le. Le postulate yesibini ukutya okunesondlo - kukusetyenziswa imifino eluhlaza kunye imifuno. Ekutyeni kwethu zisebenza umsebenzi wiper ukuze nemveliso yemifuno nyulu emathunjini ityhefu, Akothusi ukufumanisa ukuba umzimba kunye nezinto eziluncedo kunye, ngokuzenzekelayo, ekulawuleni ukulamba, kuba ziqulathe eninzi ifayibha. imifuno eluhlaza Ngabo babizwa ngokuba-calories "elibi". Okubalulekileyo oku kuthetha ukuba umzimba ichitha malunga nokwenziwa kwemifuno namandla kakhulu njengoko wamkela kubo. Xa inkqubo ukwetyisa na ukutya olukhawulezisiweyo kunye yokuwa amafutha ngokukhawuleza. Iinkokheli calories "embi" zithathwa celery, fennel, nebheyizile, isipinatshi kunye lettuce. Ukunciphisa umzimba ngokukhawuleza, kuyacetyiswa ukuba kusetyenziswe namhla grams 100 ukuya 500 eluhlaza. Kakade ke, oku akunjalo sidlo nganye.

Into yesithathu ebalulekileyo ekutyeni uya umda okunamafutha kunye nokutya eqhotsiweyo. Kuyinto ngqiqweni ukukholelwa ukuba unako ukuzihlutha ngokupheleleyo ngokwakho ukutya okuthandayo kodwa abe ngumntu azole. Ukuba akukho mandla, kwaye ufuna amaqanda begilana, ndiyenze isidlo sakusasa, kodwa ngokuhlwa kukhetha ukuba isaladi yemifuno entsha. izifundo eziphambili, zama sethumba, sibile okanye uwose kangangoko ukunciphisa isiqulatho ngamanqatha.

Zama ukunciphisa ukuthathwa ityuwa neswekile. Usuku ukuba itye-15 iigrem ityuwa, leyo, ekwimo yayo enyulu - grams-5 kuphela, nabo bonke abanye ivela ukutya okuphekiweyo. Kwemfuneko ukugcinwa kwamanzi ityuwa emzimbeni, nto leyo igcwele nokudumba.

Yintoni endaweni yokuyidibanisa?

Ngoko ke, indlela unciphise umzimba esifubeni sakho? Kufuneka ukutya kakuhle, yaye oko kuthetha iluncedo okumnandi. Musa idima wena into ngokupheleleyo, kodwa afumane yamalalela ekunene. Umzekelo, amanqatha eyemayonnaise ababambeleyo soy sauce. Yongeza Slush iziselo kunye isuphu nefayibha. It ziqina iindonga esiswini, kunciphisa wokutya kwaye yandisa imvakalelo kuhluthe. Umzimba nokugaya oko, ifayibha weza uhlobo ecocekileyo. Kwakhona musa ukulibala bran.

Ulahle ayi kunye inyama ebandayo kwaye endaweni yazo protein angamarhoqorhoqo kunye neminye imithombo iiproteins epheleleyo, eziquka cottage itshizi, amaqanda, itshizi, iimveliso zaselwandle, iinkukhu kunye nenyama yenkomo. Sasaza ukutya ukuze kosuku malunga 100 grams protein ecocekileyo. Le izinto zokwakha ukuze imizimba yethu, ukuze ukrwele umgca ngokucacileyo impumelelo yoqeqesho lwezemidlalo.

"Ngaba 'ezinyaweni

Indlela yokwenza imilenze ezintle? Ukhutheleyo emsebenzini, umbilo kunye negazi. Kulo mzekelo, akunakwenzeka ukwenza ngaphandle Cardio. umzimba nokuphakamisa ibalekisa ukutya kunye namanqatha otshisayo inkqubo luqaliweyo. intlanganisela Universal lwesondlo Cardio kunye efanelekileyo unika iziphumo emangalisayo. Ngaphandle yokudla Cardio elifanelekileyo iba lixesha esinye sazo. Eneneni, kulo mzekelo, uqeqesho bazitshisekisayo kuphela ukulamba, uze kungena isangqa eqhubekayo. Ngoko ke ngenxa yoko endilisekileyo kufuneka anikezele ukusebenzisa kathathu ngeveki iyure nge-avareji. Kuthatha imizuzu-40 ngaphantsi kunokuba nganto, njengokuba kuphela emva kweli xesha, inkqubo amanqatha uvutha iqala.

igalelo kuyo

Njengoko ukuba unomdla indlela unciphise umzimba kwi amadolo, ifuna iintlobo ezithile Cardio, nto leyo yathetha ukuba imilenze kuphela. Le njengomtyibilizi, okanye ekumgangatho ophezulu lokuphumla iyasebenza. Kubalulekile kananjalo kuxhuma intambo, iZiko loFikelelo olwenziwe Lula, Ukuskiya, besihla benyuka ngezinyuko okanye stepper, ibhayisekile, kunye ellipse. ukuzilolonga obukhulu kakhulu ngokukhawuleza ukudinwa, kodwa umsebenzi ngcathu ezilungele ngamanqatha otshisayo. Ngenxa yoko, iziphumo ezintle sikuphumezileyo uqeqesho lekhefu, xa inqanaba eliphantsi utshintsha umsebenzi phezulu. Nangona kunjalo, olu khetho ingabangela ukuba ukwanda kobunzima kwezihlunu.

Cardio esisesinye kunye uqeqesho lokukhulisa amandla. Kubalulekile ukwenza umsebenzi izihlunu kunye calories owenziwayo. uqeqesho amandla ikhawulezisa nethe, Nokubengezelisa umzimba lokusebenzisa amandla emva koqeqesho. Imilenze babhityile, toned. Ukongeza, uqeqesho amandla unoxanduva ukuzoba izihlunu. Ukuba amadolo zakho zimbi, ukuba makazibandakanye ubunzima enzima ayikho imfuneko. Kufuneka ukunciphisa umzimba, hayi ukwandisa ubunzima. Yenza squats ne ubunzima ukukhanya, ukutsibela kunye dumbbells. Kwakhona, ungakwazi ukunceda nokuxhwilwa umlenze ecaleni kwaye umva, oojingi kunye umthambo efana pas ballet. Musa ukulibala malunga iingxaki ngokusebenzisa iintsimbi ezincinane.

Siphendu- umgama

Inzululwazi ye indlela ukunciphisa umzimba ngokukhawuleza emadolweni, ichaphazela zonke iinkalo kwezemidlalo. Ayikwazi ukwenza kulo mzekelo, kwaye ngaphandle ndisolulela. Ukolula imithambo yokuzolula zenza izihlunu wazolula iinyawo abangaboniyo Idizayini kunye mncane. Ngoko ke, emva kokuba amandla athathe umzuzu ezintlanu zaminochnoy ekusoluleni. Kulo mzekelo, nina iintlungu kwizihlunu zisindise kwaye nokomeleza ifuthe umthambo. Yiba ngqo, bagobe ngomlenze omnye kwi edolweni, bawurhuqa sock umva. Le nkqubo kufuneka ibe waziva izihlunu yengxinano ethangeni ngaphambili. Kusenokwenziwa into enjalo kukuba ukwenza umlenze yesibini. Ngaphezu koko, ngamadolo akhe, tsala umlenze phambili. Nika ingaxuthi i toe yomlenze lwesibini donsa yena kuye. Oku kulandelayo yolula yonke ngasemva kasikrobana. Yima nkqo, baludiliza umlenze omnye phambili. A yesibini waguqa kancinci. tsala umzimba phambili de de enalo hamstrings. Uqheliso for edolweni flexion ezintle yaye iphakamise ukusebenza kwabo namanye amaqela kwezihlunu. Musa ukulibala ukuba olule phambi kokuba amadolo Amazing. Ukwenza 30-40 squats. Yima ngomlenze omnye, eguqa kancinci oku edolweni. Zama ekuchopheni ngomlenze omnye. Wayama ngayo, akuba waphumla izandla zakhe phezu ngamadolo, uze wenze setyhula iintshukumo amadolo. Agobe amadolo akho, qhiwu kwabo kuye. Ngoku qinisa imilenze ezimpundwini, ebambe impumlo yakhe.

Khetha icebo ekunene

Ngoko ke kunzima ukuqonda ukwenza imilenze slim elibhityileyo njani? Qonda le alula, kodwa kuya kuba nzima kakhulu ukuphumeza. Weight nzima kakhulu ukuba bashiye amakhaya abo, kunye nokusebenza ikakhulu ixhomekeke qhinga ubunzima-ilahleko. Yintoni na uhlobo umzimba wakho? Yintoni na umsebenzi wenu? Yintoni na kakhulu ukudla waza wabuthiya? Amanye amantombazana kwi esinqeni oxhaphakileyo ubunzima ezityebileyo, ngoxa abanye - izihlunu, ixesha elo ke elingenakuba ebonakalayo ngenxa iveze umaleko ngamanqatha. Umntu emsebenzini rhoqo ehleli, umntu uhamba. Ngenxa yoko, ukwehla kobunzima nqubo ukuba iyahluka. Ukuze ubone uhlobo amathanga abo bathatha likriwa yesikhumba phezu kwamathanga. Ukuba inkulu, ipesenti ephezulu kwamafutha omzimba, yaye ukuba zibhityile, uye wahlakulela izihlunu.

Ngoko ke, indlela yokwenza imilenze slim olomileyo, ukuba eninzi zihlunu kuzo? Kuphephe ekumgangatho ophezulu uqeqesho amandla kunye Cardio. Khetha njengomtyibilizi, ukuqubha kunye nabahambi. Ukuba amanqatha ithanga, ngoko ukudibanisa Amazing Cardio ngamandla.

izixhobo ezongezelelweyo

In umlo imilenze ezahlukeneyo kuya kukunceda na imithambo kuphela ezintle ekhethekileyo amadolo, kodwa izithambiso ezizodwa, yokuthanjiswa, izithambiso ukususela enyangayo, azithe. Le usonga kakhulu ngempumelelo ashushu, ezo kwakhona singenakumelana cellulite kunye nesikhumba flabby. Ngokubambisana kunye mdlalo umsebenzi kakuhle usonga Ingca yolwandle kunye cream anti-cellulite kunye nenkqubo pepper. Musa ukulibala ukuzifudumeza up. Kuphela indibanisela ngazo zonke iindlela ukunika isiphumo ogqibeleleyo.