Indlela ukususa amanqatha ngasemva: imithambo. Zingaphi calories ukuba nidle usuku ukuba unciphise umzimba

Health owuvayo unexhala esandula ngaphezu kwesiqingatha senani labemi behlabathi. Yiba kwifomu kuye kusefashonini, ngokukodwa phambi kokuvulwa ngexesha elwandle, xa, phantsi iimpahla zasebusika sifumana isixa esikhulu ngomgubo wengqolowa obunzima buziikhilogram ezingeyomfuneko. Indlela ukugcina ukumila kakuhle, ukuze umzimba kufanelekile yaye slim, ukuba yonke imihla sidibana endleleni yakhe izilingo kanye? Ophaya, namafetshu anesiraphu, iilekese, ipizza - ukuyeka le ndlela, asinguye wonk 'umntu, ngoko ke u nga endla yini?

nezizathu

Ngaba liqiniswe isisu, imilenze omhle othandekayo xa ikhula kwaye cinezela sele iphupha abantu abaninzi. Kodwa ngokuqhelekileyo iphupha wahlala iphupha, kunye nokucinga nzulu ngakumbi akukho ezihambayo. Kuphela abo bambalwa, abalangazelela ukuba unciphise umzimba, zithathelwa yokuzimisela unobangela kwaye ngenkani aye injongo yakhe.

Ngokutsho manani, omnye kuphela ekhulwini bonke abo banqwenela ukubeka ngokwakhe ukuze beze ethile umphumo. Ukuba ufunda le nto, ngoko sele inyathelo elinye kufutshane iphupha lakhe nangaphandle, ukuba bangene phakathi onoyolo elinye ekhulwini.

Kodwa abantu ngokubanzi babe abaphumeleleyo ekulweni ekutyebeni? Enyanisweni, akukho imfihlakalo apha, kwaye apha, kananjalo, imfuza yokwenza nalo, yonke kwinqanaba ezixhasayo. wabeka usukelo ngokuchanekileyo, exhaswa inkxaso rhoqo nabantu ababathandayo, umvuzo wena ngempumelelo, umnqweno ezithile ezifanelekileyo, kwenza umsebenzi wayo kwaye inika iziphumo ngokukhawuleza sele usaqala. Akukho amanqatha ukumelana igorha promotivirovannym. Ukuba unayo umlilo, ungajika umhlaba, ukuba balahle izibuko wayedla. Kufuneka nje sokukholelwa ngokwabo, yaye ke konke kuya kuphumelela.

Susa amanqatha ngasemva

Amafutha eqhelekileyo ukhetha kwiindawo ezifana esisu kunye amathanga, apho lifakwa endaweni yokuqala, abanye iwela ngasemva, iingalo kunye namathole. Susa amanqatha ngasemva ayikho lula. Eneneni, yonke inkqubo ukuncipha - ukuba umsebenzi omninzi, ngoko baqhubeka imifanekiso eliqaqambileyo ikhwaza nombhalo "hudey lula" kwi-Internet ayikho kuyimfuneko. It nje kungenzeki; kuba Wabutsalela kuwe na umzimba wakho ekutyeni ezithile, ukwandisa umsebenzi ngokwasemzimbeni, phakathi kwezinye izinto, ukususela uxinezeleko rhoqo wokubandezeleka kunye nenkqubo luvo, luhlobo luni lokukhanya ilahleko ubunzima bomthwalo buye kuhlala zonke ngayo?

Ukuze ususe amanqatha ngasemva, kuyimfuneko, kuqala, ukuba ukuqala ukuzibandakanya inxaxheba kwezemidlalo, amaxesha malunga 3-4 ngeveki. Ukuba kunokwenzeka, badla kuhamba ngeenyawo. Okwesibini, isigqibo amandla, kuba le nto ibalulekileyo umbuzo othi "Indlela umzimba amandla amaninzi ukutya imini ukuncipha?". Phambi kokuba bajongane nayo, kufuneka uqonde apho onke amanqatha ngasemva wathabatha, kuba Imihlubulo amanqatha engasetyenziswa evela ezulwini kodwa kwenzeka ukusuka ngokugqithiseleyo lweekhalori xa sichitha ngaphantsi kwe sifumana.

Emva isondo kuvela, kuxhomekeke kudidi emzimbeni wakho. Kunokuba abe inkalo semvelo, kunye njengesiphumo nasiphi na isifo. Ngoko ke ngaphambi kokuba ukubonis 'into, ndwendwela ugqirha ezizodwa, nokwenza nje ukuqinisekisa ukuba akukho Izimo, baqale ukwenza.

Susa amanqatha ekhaya

Indlela unzima zokulahla ukususa amanqatha ngasemva ekhaya. Kutheni kunzima? Ngenxa yokuba akukho ukulawula, wena mxhamli ngokwayo, ukuze umntu onjalo, reshivshemusya unciphise umzimba ekhaya ngaphandle koncedo umqeqeshi kuvelela igumbi, kufuneka ngakumbi ukuthanda amandla nomonde angenasiphelo.

Kufuneka uqale kwi menu ukutya. Okokuqala, ngaphandle ukusuka kuluhlu kwimveliso zemihla ngemihla yonke sweet nomgubo, kwakunye injengeesoseji. Hamba uye evenkileni nje emva kwesidlo, kuyo nayiphi na imeko, kungekhona ungatyanga, kwangaphambili kwenza uluhlu lokutya eziyimfuneko kunye nenani labo.

Zama ukunciphisa ityuwa kangangoko kunokwenzeka, kuba igcina amanzi emzimbeni kwaye kunegalelo ukuyilwa Ityuwa, ngakumbi emva, oko kuya kuba ngakumbi amaxhoba zomzimba wakho. Kanye iziqhamo kunye nemifuno, ngaphandle kwabo eziqulathe izixa ezikhulu fructose.

Yitya iimveliso quality kuphela. Bekuya kuba kuhle ukuba bazibonise okanye ethengwe kubahlobo bakho abo abazibandakanya kwezolimo kunye zikhuphe iziveliso zendalo. ngoku oko kuthengiswa ezishelfini, wafaka ikakhulu kunye namachiza ongeziweyo eziyingozi emzimbeni, iziqhamo processed kunye wax kunye nezinye izinto ukwenzela imveliso zombini ukugcina amathayara yayo elide. Ingakumbi ukhethe ngocoselelo inyama ulandele umhla wokuphelelwa.

calorie

Ngoko ke zingaphi calories ukuba nidle usuku ukuba unciphise umzimba? Kuba BZHU (inani iiprothini ukutya, amafutha kunye carbohydrate) ngamnye kunye nenani calories ngosuku ngamnye. Konke kuxhomekeke parameters zakho, ingakumbi ratio lokukhula ngokobunzima.

Oku kuthetha ukuba ubunzima obusempilweni umntu ngamnye umiselwa ukubala elula zezibalo, kwanele ukuba ukuthabatha ekuphakameni yakho alikhulu elineshumi yaye ufumana ubunzima bakho efanelekileyo. Kodwa ke into yokuba nguye kuphela ngethiyori, obufanele, kodwa ngokwenyani esinobunzima enjalo abantu akonwabanga, kwaye bafuna ukuncipha kwakhona. Kungcono ukuba ukuyenza. Ukuba phantsi izinga lakho, ngenxa sifo ephantsi, ube usesichengeni zizifo ezahlukahlukeneyo, kuquka ubomi emngciphekweni, kwakunye ukugcina ubunzima kuya kufuneka uye kakhulu kwaye kukho ezimbalwa, leyo kwezinye iimeko kuyingozi ngakumbi kunokuba luncedo.

ngesilinganiso umntu omdala malunga 1700 calories. Ngesi esandleni kunjalo uya kuqalisa ukunciphisa umzimba, ngaphandle kokuba, kakade, njengoko asele izinto ezibumanzi ngokwaneleyo kwaye hayi ilekese kunye nomgubo.

ezemidlalo

Kufuneka ukususa amanqatha ukuzilolonga umva. Kukho ezininzi njengoko amandla, yaye izinto yoga. Ukuba unciphise umzimba kuyo nayiphi na inxalenye ethile yomzimba akathandi kusebenza, amathontsi amanqatha ngeenxa ngokuthe ngcembe, ngoko ulungele ilahleko olubanzi ubunzima.

Okokuqala, ukongeza ebomini bakho ngaphezu isebenza yaye uhamba - oku kuza kuphucula kwegazi nokukhawulezisa imetabolism. Abaninzi musa nokuba ukrokrela ukuba le ndawo amanqatha yokuqala yamgxotha umkayo, wemka apho, apho kwegazi kuphuhliswa-kakhulu, kangangokuba yokuthanjiswa, ogutyula ziya kuba umncedisi egqwesileyo kumendo wakho nzima.

Susa amanqatha ngasemva phantsi umhlola kuya kunceda tilts kumacala ahlukeneyo, bazolulela. Oku kuya kuvumela ukuba nsinya ulusu nokwenza kube lula ngakumbi yaye ukuba balahle kwamafutha omzimba. uqeqesho amandla nawo ngokwawo awukho ukuba banukisile kwi, baya komeleza izihlunu umva kwaye ayiyi kunika ulusu Alenga, ngenxa yale njongo kwi nasemaxandekeni, sebenzisa dumbbells ukukhanya.

umsebenzi olungileyo kuya kunceda strip, zama ukuqala kwimizuzwana engamashumi amathathu, zonke iintsuku ezimbini, ukudibanisa imizuzwana elishumi zonke iintsuku ezintlanu ngokwenza yonke imini enye, emva kweeveki ezimbini uya kubona iziphumo.

Konke oku kungentla zifanelekile ukuba amadoda kwanabafazi. Amadoda umzimba kuphela kufuneka. Umzekelo, ukuba amabhinqa kufuneka malunga neeyure ezine ngeveki, abantu kufuneka andise oku ezintandathu.

ngaphandle kwezemidlalo

Kodwa indlela ukususa amanqatha ngasemva amantombazana, ngaphandle kokubhenela emsebenzini emzimbeni? Enyanisweni, xa uqala adle, kwaye kanye ngeveki ukuya usonga lomzimba Ukolulwa wenze, akusayi kuba yimfuneko umthambo.

umsebenzi Physical iyafuneka ukuze batshise ngokukhawuleza calories kunye nokuphuhlisa iindawo ezahlukeneyo omzimba, ngoko ke ningaqali kwehlisa. Ngapha koko, ukuba ngaba into ixesha elide sukusebenzisa, iyabuna kude engenamsebenzi. Man emini kancinane, kodwa ezihambayo, ukuze sibe nako ukukwenza, umzekelo, ngemihla esihla na izinyuko endaweni ikheshi. Ukuba umsebenzi ungenzi nto, efuna kuphela uxinzelelo lwengqondo, yenza umzuzu emihlanu breaks ngeyure nganye okanye ezimbini kunye intshukumo encinane, uze uzame ukuba agcine indlela yakho, ukuze imoshe imeko jikelele yomqolo.

ukufihla ezibonwayo

abantu lazy kakhulu abafuna iziphumo ekhawulezayo, kodwa akazange afune ukuyenza, unga zama abangaboniyo ukuyifihla loo manqatha phezu kwakho. It intle elula. Enye kuphela ukukhetha impahla elungileyo eza kugxininisa amandla akho.

Umzekelo, ukuba une imilenze ezintle, unako ukuze unciphise izikethi ipenisile kunye pleats ngasemva avale kwiblawuzi wanqunyanyiswa ngokukhululekileyo, Mfuleni isondo. Kwakhona ulahle izinto kunye phezulu evulekileyo kunye cutouts kwentambo evulekileyo. Oku kuya kusondela ingqalelo kratya umva yakho. Ukuba unayo neenwele ezinde, ukunyibilika kubo, yenza nesimbo elihle, ngoko onke amehlo aya kuba iinwele zakho egqibeleleyo, hayi ukuya Imihlubulo wanamanqatha ngasemva.

Tips

Ngoko ke, ukuze unciphise umzimba komhlana, uya kudinga oku kulandelayo:

• Musani kwenziwa kwi othi "hudey lula."
• Nika imikhuba emibi, ingakumbi evela ekusetyenzisweni iziselo ezinxilisayo.
• Musani ukudla du, ezinetyuwa, eziswiti kunye nomgubo.
• Musa ukuya kuthenga ungatyanga.
• Yitya iimveliso kuphela fresh kunye nomgangatho.
• Sports.

isiphelo

Ngoko ke, ukuba uya unamathele izinto ubuncinane ezintathu ukusuka kuluhlu olungentla, isiphumo ayisayi kuthatha ixesha elide. Uyakholelwa kwisiqu sakho kwaye uya kuphumelela!