Indlela ukunciphisa umzimba ngendlela eyiyo ekhaya: imfihlelo mzobo ogqibeleleyo

Indlela ukunciphisa ngokufanelekileyo ubunzima ekhaya ngaphandle kokwenza wena yindlala? Le Mboniselo kungekudala emva koko, umiselwe nganye. Kungakhathaliseki isini kunye nobudala. Eneneni, umzimba ibandakanya ezininzi iingxaki, ukususela uxinzelelo lwegazi kunye neengxaki ezimanyeneyo kunye nesiphelo kunye nokudakumba. Nayiphi isazi uza kukuxelela ukuba unciphise umzimba kufuneka isicelo inkqubo iinzame ubuninzi. Kakade ke, ngokuyinene, kuya kuba yimfuneko ukuba ubone oyingcaphephe, ukuba kuvavanywa ngokusekelwe apho isicwangciso ngamnye unako kuzotywa ukufikelela umfanekiso ogqibeleleyo. Kodwa kuthekani ukuba nje kungekho ngozi? Yenza ithemba! Siza kukubonisa indlela unciphise umzimba ekhaya ngempumelelo kunye neziphumo oluhlala luhleli.

Ukuba unciphise umzimba ekhaya: Ngaba Ngokwenene?

Nciphisa ubunzima ekhaya - asiyo ntsomi! Eli lithuba wokwenene ukuba umzimba wakho imilo. Yaye kusenokwenzeka ukuba bazuze iziphumo encomekayo kakhulu. Kokuba wenze isigqibo: ukunciphisa umzimba! - ngoku abaninzi Asebenzisa kule ndlela. Umzekelo, oomama abatsha kunzima ukuphuma endlwini aze ashiye umntwana uphantsi kwenkathalo nezalamane. Umntu oxakekileyo kakhulu emsebenzini kwaye udinwe ukuze nje awukwazi ukuya ejimini okanye wenze idinga. Eyesithathu eziziziqalelo ukuvumela imali yokuhlawula iingcali iinkonzo: umqeqeshi nengcali iya kufuna umsebenzi "ngeenxa" isiphumo.

Nobubi ekhaya ukulahleka kobunzima zisekuhleni; elowo uya kumisela ngokwabo iinkqubo ezijongwa ngokukuko kuye siqu. Kwakhona, musa kufuneka baziqhelanise ngexesha elithile. Ukuba kukho imfuneko yokuba umyalezo professional - oyingcaphephe ekunokuthiwa kwi endlwini xa sele lula ukuya client.

Kakade ke, kukho kule isimbo ekunciphiseni kunye namanye, icala. Okokuqala, kunzima kakhulu ukuba baqwalasele indlu ngokwayo, umngcipheko ahendwe nayiphi na imveliso yokutya akuvunyelwa okanye ihlehlise uqeqesho. Okwesibini, nangona oku ndlela mali ngokwaneleyo, kodwa kufuneka ifolokhwe phandle, umzekelo, dumbbells, ikhosi ividiyo, mhlawumbi kukho umthambo ibhayisekile. Ukongeza, hayi into yokuba amanye amalungu endlu uya kuyixabisa ukutya ukutya, ngoko kufuneke nokuba sipheke kancinci.

Imigaqo yokudla ekhaya

Ukuthetha ngendlela ukunciphisa umzimba ekhaya ngempumelelo (ngaphandle kokubuya kilograms notorious), kufuneka unikeze ezinye iingcebiso jikelele:

1) Sela amanzi amaninzi - ezisekelwe lo mgaqo, nayiphi na inkqubo yokutya nesondlo. Nditsho ebomini esiqhelekileyo eli cebiso esasebenza. Emva kokuba amanzi hlantswa umzimba, oko kukhuthaza ukutya. Ukongeza, iglasi yamanzi, ukusetyenziswa sisiqingatha seyure phambi kokuba isidlo, ziyakwehlisa ngokubonakalayo ithamo. Kukho ukutya ezisekelwe kulo mgaqo: ". Lose Weight emanzini" Libonakala ukusebenza kwayo. Kucetywa ukuba basele enye, ababini neendebe ezintathu yamanzi phambi kwesidlo sakusasa, sasemini isidlo, ngokulandelelana;

2) iswekile kunye nomgubo iimveliso - umlomo. Kunjalo kukho inkqubo unikezelo lwamandla, apho ezinencasa livumelekileyo (umzekelo, "-60") okanye sweeteners zokwenziwa. Kufuneka ukhethe yabo, kodwa kubalulekile ukukhumbula ukuba umzimba akayithandi ukuba ekhohlisa. Ngoko ke, kuya kufuneka ukuba mnandi kuphela kusasa, nawethutyana, musa ukuba nantoni nempilo entle. Ukuba ufuna nyani ngokwenene ufuna ngokubafekethisa ngokwakho - ngcono ukuba sidle iziqhamo ezomisiweyo: iiapilkosi, uyawathena kunye nemihla. Kakade ke, ukuba ngaba iyaphikisana inkqubo ekhethiweyo nongezelele isidima;

3) oogqirha abaninzi, nabani zokudla unomdla indlela ukunciphisa umzimba, kucetyiswa ukuba ukunikezela garnishes. Ukuba kudla inyama, inkukhu okanye intlanzi, imifuno fresh, isiphumo akayi kuthatha ixesha elide;

4) ngaphandle umthambo nemiphumo emihle ukuphumeza akubonakali ukuba baphumelele. Nawuphi na umfazi olahlekelwe ubunzima ngaphandle itye, uthi isiphumo umlinganiselo ngqo umthwalo emzimbeni. Akunjalo ukuya kwi gym (nangona uyazikhethela), unako ukuthenga iseti olulandelenayo kunye ukuqhelisela ekhaya. Kwanokuba ukubaleka okanye ukutsiba ngentambo izakunika iziphumo ezidibanisayo;

5) HIV. uqeqesho Psychological kuya kukunceda ukuba bakhululeke, ukuba unikel 'ingqalelo kwingxaki yokuba umzimba, uye ekunene ukuze uvule kunye nenjongo. Amaxesha amaninzi kufuneka bazinikele ikwimo egqibeleleyo. Njengoko usazi, ingcinga na umbandela, iya kuzaliseka kangaka ezinqwenelekayo. Nika izizathu zokuba may jeans nokuba ubudala, apho kanye lula nako abandakanyeke, okanye ilokhwe entle, eyaba ngequbuliso kancinane;

6) phambi kokuba ulale - akukho ukutya. Kakade ke, ukutya kunye nesondlo iinkqubo ezahlukeneyo, kodwa into elungileyo asikuko ukuba nidle ukudla iiyure eziyi-3-4 phambi lokulala. Abantu abaninzi bathi ukuba ungadli emva kweeyure eziyi-18 okanye 19. Kwelinye icala, ukuba ninyanisile, yaye kwelinye icala, kuba asingabo bonke aye kulala iiyure 21-22. Ngenxa yoko, kungcono ukuphuhlisa inkqubo isidlo yokugqibela ngokwendlela umbuso wakhe;

7) kanye ngeveki kufuneka amalungiselelo iintsuku ukudla. Zingakotshwa ngokusekelwe nayiphi iMono-yokudla.

monodiets

Sithi: "Lose Weight kwi iVeki" - Ngabo babizwa ngokuba-iMono-yokudla. Ngenxa yobukho kuzo kwicandelo nje omnye isiphumo na umbane. Ayifane monodiet iqulathe naziphi iimveliso ezimbini (umz, iyogurt kunye buckwheat). Njengokuba amacandelo kusetyenziswa ukutya iiproteins, ukutya okuziinkozo, iziqhamo kunye nemifuno. Le nguqu nje kuphela yoko fast, kodwa ngokucoca umzimba. Xa inani imveliso yokutya 'Lose Weight kwi iVeki "yahlulwe ezi ndidi zilandelayo:

• "Balanced". ukusetyenziswa ezicetyiswayo zeemveliso ezimbini: iyogurt kunye apile (umhla uyakwazi usele neelitha 1.5 of iyogurt esezantsi-amanqatha, nidle iponti apile), iyogurt kunye yemixoxozi, irayisi, kunye nama-apile (iglasi papa iphekiweyo ngaphandle ityuwa, isinqumo apile 2 ngosuku) . Kukho izisombululo ezininzi. Iveki, nge-avareji, ungaphulukana 5-6 kg;
• "Fast". Ngenxa yokuba icandelo elinye kuphela isetyenziswa (ngokomthetho, le mveliso equlathe carbohydrate kucotha) ikhutshelwe nzima kakhulu. Unako ukuhlala sabakho kuso ngaphezu kweentsuku ezintlanu.

Eyona ziqhelekileyo monodienty fast:

• Buckwheat (iyabiliswa iglasi okuziinkozo ngosuku);
• kefir (ukuba iilitha ezi-2 kuphela ngokukhawuleza engacoseleli iyogurt);
• Fish (ukuba naziphi eyosiweyo ngaphandle ioli);
• Ivatala (i kubalwa ngolu hlobo lulandelayo: 1 kg ikhabe 10 kg ubunzima bomzimba ngalinye).

Nawuphi iMono-yokutya - elininzi ntshikilelo umzimba. Ukuya Kum abagulayo-lombutho akayi akanokubuya ngoko nangoko, kufuneka ngqo ephumayo ukusuka ukutya, t. E. Ukongeza imveliso elinye yonke imihla. Ngokwendalo, oku okroqiweyo, iitapile okanye inyama okunamafutha. Kulungile ukuba zincede zikhethe imifuno kunye neziqhamo, umqa ephantsi-osidingayo phezu kwamanzi, ezifana oatmeal.

ukudla short

Indlela ngokukhawuleza ukunciphisa umzimba xa kutyiwa kangangeveki enye okanye ezimbini iimveliso abanawo amandla ngokwaneleyo? Ungazama ukutya ngokusekelwe ezisezantsi-osidingayo ukutya okunezondlo. Makhe sihlolisise izinto ngempumelelo kakhulu kwaye kakhulu lula transportable:

1) 'yokudla oyithandayo. " Ngokusekelwe alternation imihla kweemveliso. Ukulandelelanisa aphula vala. Kwiveki ephelileyo (umhla wesi-7 - out). Ngosuku lokuqala kuyimfuneko ukusebenzisa nantoni na engamanzi (zendalo, unsweetened) iti, ubisi, iyogurt, isuphu (inyama kunye nemifuno), ikofu. Ngosuku lwesibini adle imifuno naluphi na uhlobo kunye nemali (ngcono, kakade, ekrwada). ukhetho oluthile kunikwe khaphetshu. Ngosuku lwesithathu kokusela yokuqala ngokuphindaphindiweyo. Ngomhla wesine adle iziqhamo, iziqhamo yesitrasi ngcono. Ngomhla wesihlanu - nayiphi protini: okuphekiweyo ngaphandle oyile inyama, intlanzi kunye neenkukhu, kunye netshizi, iyogurt yehewu, njalo-njalo. Ngosuku lwesithandathu kwakhona naluphi na ulwelo ngomhla wesixhenxe - ngaphandle ekutyeni. amaqanda Abavunyelweyo eluhlaza, isuphu ephantsi-amanqatha, iimveliso zobisi, cereal phezu kwamanzi, imifuno kunye neziqhamo. Ukuba yonke waphawula kakuhle, ungaphulukana ukuya kilograms 7;

2) Enye ukutya efanayo - "6 ezinamagqabi." iye It iphuhlise nutritionist evela eSweden. Apha kugxininiswa nje kuphela 'nenkohliso' le protini lomzimba kunye carbohydrate kwiintsuku (Bulelani ukudla kukuba ukunyamezeleka kakuhle), kodwa kwakhona kwi inkalo nasengqondweni. Kuyimfuneko ukuba kunqumle iintyatyambo iintyatyambo ngeemveliso 6 esayiniweyo kunye iintsuku zibaliwe. Ukuthatha sembali ngu sembali, omnye uba kufutshane kwithagethi, iyazingca ngokwakhe - omnye umhla ngaphandle ukungaphumeleli ngasemva;

3) "nokudla Japanese" wabonisa kahle eliphezulu. Sinzima kakhulu. Ngoko ke, ngosuku ziphele na ubuninzi intlanzi, inyama, amaqanda iphekiweyo, iziqhamo kunye nemifuno, iti othululwayo okanye ikofu. Le menyu ezahlukahlukeneyo kakhulu kwaye elungeleleneyo ngendlela yokuba kube lula bayeke ku-16 kg;

4) I ethandwa kakhulu 'yokudla vuyerisa Dolina ". Eyona nto iphambili kuwo - ukutya ngexesha elithile ngemini kusela 500 grams ezisezantsi-fat iyogurt. Suku ngalunye yi mono-ukutya: neetapile nowezonkana ezisicaba ezingenagwele, cottage itshizi, iziqhamo, inyama yenkukhu, amanzi izimbiwa - Ngawo la macandelo yokudla yosuku ngalunye.

inkqubo Power: ntoni na?

Ukuba ubuza umbuzo: ukunciphisa indlela ngempumelelo ubunzima ngo-20 kg okanye ngaphezulu - impendulo icacile - ukukhetha ngokwabo inkqubo ukutya zokutya. Phezu kwabo babeka iminyaka, isazi, inkqubo ukwehla kobunzima iza kuhamba kancinci, hayi bulula. Ukuba uqaphelisisa ukudla okunjalo lonke ixesha, ubunzima kuya kubuya esiqhelweni, yaye akayi kubuya.

Zonke iinkqubo zakhelwa imiqathango kunye nemigaqo ethile. Kwafa kuvunyelwa kuphela ukudla protein, apho kukho ukutya eyahlukileyo okanye ukutya imifuno ekrwada.

Ngokuphathelele kwimiba jikelele, ukusetyenziswa kwamanzi kulindeleke kukuninzi (ngokubanzi ziyafana ekutyeni 'Lose Weight nasemanzini "), iswekile umda, iimveliso umgubo, emiselweyo umthambo ayisosinyanzelo kwaye neenkqubo ezongezelelweyo: ogutyula, usonga omzimba kunye zokuthambisa.

Ngenxa yoko, inkqubo umbane - lonke uluhlu lwamanyathelo. Cinga adla embi kakhulu. Kamva, le isimbo ngokutya iba yindlela yobomi. Makhe sihlolisise inkqubo ukutya yokutya kakhulu ethandwayo kuya kukunceda ukuba unciphise umzimba ekhaya ngendlela eyiyo, kwaye bazibandakanye indlela yokuphila esempilweni.

"Thabatha 60"

Catherine Mirimanova walahlekelwa ubunzima ngaphandle itye kwi buziikhilogram 60, yinto kwaye umbhali kwegama elifanayo yi indlela ngamandla, nto leyo ilandelayo.

isidlo nganye kwenzeka ngokungqinelana nemithetho ethile. Sasekuseni (ukuba kufikwa ukuya kwiintsuku ezili-12), ungasebenzisa nantoni na, nokuba mnandi "esalelweyo" ukudla. Etafileni isidlo kufuneka ibe izitya ukutya eyahlukileyo imigaqo zenyama kunye nezinye iiproteni ayikwazi exutywe iitapile okanye pasta. Umzekelo, ukuba isuphu okuphekiweyo umhluzi inyama, ngoko ethe khotsho ezantsi ngaphandle pasta neetapile. Ngexesha lesidlo efanayo (eyakuthatha indawo ungadlulanga owe 18:00), kukho iinketho eziliqela akanakuba indawo. Umzekelo, itshizi, ubisi kunye crisps nespelete okanye inyama kuphela (inkuku, intlanzi).

Mirimanova ikhuthaza ukusetyenziswa ogutyula, ukwenza umthambo. Le nkqubo kungaba yindlela yobomi, kuya kulandela isafobe kwixesha elizayo ngaphandle kwesidingo yokudla.

ukudla Dyukanu

Ukudla Ducane ibhekisa inani eliphantsi-ekudleni okanye carbohydrate-free. Kusenokwenzeka ukuba ndibhenele bonke abathanda inyama, itshizi kunye nezinye izinto ezifanayo. Abaninzi bayayithanda njalo yayo guquki.

Lonke ixesha bakudle yahlulwe ngezigaba eziliqela. I 'uhlaselo' lokuqala, ejoliswe ilahleko ngokukhawuleza wayedla ezingaphezulu. Oku kwenzeka ngenxa yokuba ukutya ukutya protein kuphela. Okulandelayo ( "iza" okanye "ngolu hlobo") lisebenza nzima ukuze zisondele ubunzima efanelekileyo. Kusenokubakho ukusetyenziswa imali encinane carbohydrate. A nqanaba ibaluleke kakhulu - i "nitrogen" - akayi kuvumela ukubuyiselwa wayedla elahlekileyo. Kwaye ngoko - "uzinziso" - ngokungqinelana nemigaqo yale nqanaba uGqirha Ducane namaqhuzu esidla ubomi.

Ukongeza emanzini, kuyimfuneko ukuba adle oat bran, nto leyo eya kunceda wokugaya ukumelana ngobuninzi protini. Ducane kwakhona uvumela ukusetyenziswa kwabasebenzi ababambeleyo yeswekile. Kwakhona kulawulwa umsebenzi mandatory emzimbeni kwinqanaba ngalinye: ukusuka imizuzu engama-20 ukuya kuma-30 ngosuku.

nokudla Protasov

Enye nkqubo iza kusinceda njani ngokukhawuleza ubunzima bomzimba babahlambulula umzimba slagging - System Kim Protasov. Ihlebo ezilula yayo; sidle imifuno kuphela ekrwada. Kwakhona ukuba ukusetyenziswa kwemveliso yobisi, ama-apile ezi-3 eluhlaza kunye 1 wayipheka amaqanda ngosuku. Eyona nto ibalulekileyo apha - ukuba balandele ngqo le olinganise; ngokuba yonke cent 70 nganye imifuno wabadla 30 protein ekhulwini. Emva kweeveki ezimbini, kwangena inyama kukutya, inyama yenkukhu kunye nentlanzi.

Le nkqubo yenzelwe iintsuku 35 (iiveki ezi-4), emva ekucetyiswa isivuno ecwangcisiweyo kongezwe imveliso enye ngeveki, ikakhulu amafutha imifuno (neenkozo zepistasi, amafutha).

ngokutya okunesondlo ukunciphisa umzimba

Okwangoku, inikeza izibonelelo ezininzi ezinceda ukunciphisa ubunzima ukusuka iti fat-uvutha nekofu ukuya kwizakhiwo yonke kunye blocker osidingayo.

Kufuneka abaphathe ngobulumko, musa kakubi nto, kungenjalo uyakwazi ngokulula kumenze impilo. Ngaphezulu, kufuneka kuqatshelwe ukuba nasiphi na isondlo kunye nenkqubo ukutya kufuneka athathe izakhiwo anikezela ngezakhi ukuxhasa umzimba apho naluphi na utshintsho kwimo ukutya yesiqhelo - eninzi ntshikilelo.

Iimveliso kakhulu ingozi kunye isenzo fat-uvutha zendalo:

• ginger;
• itswele kunye nekonofile;
• sohlobo (grapefruit kuhle);
• yi;
• tea eluhlaza.

umsebenzi Physical ekhaya

Nayiphi adla kubandakanya umsebenzi ngokwasemzimbeni. Ukuba ngoyaba umzimba ukunciphisa umzimba, kodwa unokukhawuleza, embi. Ukuze nsinya ulusu kunye nesiphumo kwezihlunu, akukho mfuneko ke ndiya nakwiziko lokuzilolonga. Uyakwazi ukwenza ekhaya. Sibala indlela ezingabizi kakhulu lomsebenzi ngokwasemzimbeni:

1) ukuhamba. Kuyimfuneko ukuba nihambe ngendlela ngesantya ngokwanelisayo ekhawulezileyo ubuncinane 25-30 imizuzu ngosuku. Uyakwazi ukusebenzisa izinto zokusebenza ezithile, ezifana izibonda ukuhamba Vikings;

2) jumping ngentambo. imizuzu eli-15 ka-lamba kuya kusinceda ukuba izihlunu kwi ithoni balahle lweekhalori ukuzibhubhisa; 3) umsesane, okanye ihula-hupula. Ingakumbi luncedo kwabo batsala nzima ngamanqatha kwemfuneko ezinqeni;

4) njengomtyibilizi. Akuyi kuphela ubunzima bomzimba kodwa Tune kuyo ngosuku olulandelayo;

5) yoga, okanye Bodyflex - yinto iindlela ngokukodwa efikelelekayo ukuba uya ukuze kuphela nani, kodwa ihlabathi embilwini.

iinkqubo ezongezelelweyo

Umzabalazo ngesikhumba esihle ngexesha ukutya - nto nje kuphela, kodwa nazo zonke iintlobo zonyango ubuhle. Ngoko ke akukho mfihlakalo ukuba ulahlekelwa umzimba ubunzima elikhulu, engxakini zingenzeka ezifana ekusoluleni okanye unokukhawuleza ulusu. Nceda siphephe iingxaki ezinjalo nkqubo ilandelayo:

1) "hudey usebenzisa soda." Bati nale imveliso kakuhle kakhulu kwaye ethandwa. Eziqulathwe izinto Isoda zinceda zigutyula amanzi, "saa" ukutya. Isilumkiso! Xa inqubo contra-ezibonisa: Oncology, lwegazi, ukukhulelwa;

2) usonga. Kubo bamba yesiqhelo umboniso ukutya. Xa umzimba masifakwe izixhobo ezikhethekileyo, nobusi zendalo, amafutha kunye oyile ezibalulekileyo, udongwe, njl.;

3) ogutyula. Ukongeza mveliso, tshitshilili ngempumelelo kakhulu kwi ngokusekelwe coffee emhlabeni: le mveliso ikwazi isebenze iinkqubo kule nwebu ongama ukuba nsinya eluswini, ukuba ayinike ithoni;

4) bagcobe. Ingakumbi ngempumelelo luya isibabula isiqu khrimu kunye mama. Uyose ilula kakhulu: in a cream imbiza umzimba oyithandayo ukunyibilikisa iqhekeza le mveliso ezixabisekileyo;

5) zokuthambisa. Mhlawumbi le yeyona ndlela iphumelelayo zokulwa ulusu unokukhawuleza kunye cellulite. Ingakumbi xa ufuna ukufumana iziphumo ngokukhawuleza kangangoko kunokwenzeka.