Indlela ulahle eekhilogremu 2 kwiiveki 2: reviews iindlela ezahlukeneyo

amantombazana amaninzi nabafazi efuna ukufumana inani elifanelekileyo, ufuna ukuncipha ngokukhawuleza kakhulu kwaye kwangoko wayedla elishumi okanye ishumi elinesihlanu. Ekuhambeni yokuya naziphi na iindlela yindlala epheleleyo kwizithintelo kakhulu ngexesha nemali yomgubo ocoliweyo ngasinye. Eneneni, ezinye iindlela "eyingozi" ukuvumela ukuba unciphise umzimba ngokukhawuleza ngokwaneleyo - wonke umfazi ukuba amaphupha ngayo? Ngelishwa, ngokukhawuleza ilahleko ubunzima bomthwalo buye kuhlala ngesibetho enamandla kwimpilo. Ngenxa mizekelo ibonisa imifanekiso usebenzisa zombini yingozi kwaye kuluncedo ngeendlela umzimba ilahleko ubunzima ziyafumaneka kwi-network. Mhlawumbi ukuqala wayemi iindlela ngolunya.

amayeza

uyakwazi kukhubeka phezu izimvo ngendlela engaqhelekanga kwi-intanethi. Uninzi amantombazana ngenxa ngomzimba omuhle yeyona ukulungele tyhefu umzimba iziyobisi. Asinto ngezongezo ezikhethekileyo zokutya ilungiselelwe ukunciphisa umzimba, kodwa amayeza ngokwenene. Ezithandwa kakhulu ezi pilisi asetyenziselwa ukunyanga isifo seswekile.

La mantombazana awunamdla indlela kuphulukana eekhilogremu 2 kwiiveki ezi-2. Kule mihla-14, kufuneka ukuba balahle ubuncinane buziikhilogram ezilishumi. Abangoyikiyo iziphumo ebezingalindelekanga. Ingqiqo isebenza kalukhuni, ngolu hlobo lulandelayo: ukuba izigulane kunye seswekile nokwandisa inqanaba insulin secretion nge amachiza ( "Siofor" njalo-njalo), ngoko ke kunokwenzeka ngaphandle iingxaki nokwandisa ukutya kwayo, nokuba kwehle ubunzima zange ezisengozini seswekile. Into embi - into yokuba ezinye namayeza amiselwe ngugqirha, ekhala ukhetho: Ukuba awufuni ukuba ukuphosa eekhilogremu 2 kwiiveki ezi-2, yaye uza unciphise umzimba ngenxa ngeekhilogram ezingamashumi amabini ngaphandle nobungozi kwimpilo, aninako ukwenza ngaphandle amachiza ezizodwa. Ke intombi othembela, Kakade ke, qala ngokuzithoba ukuginya iipilisi. Kulula kakhulu kunokuba aye ukutya efanelekileyo kwaye uqale ukudlala imidlalo. Amacwecwe kule ngqiqo lula kuso nasiphi na isondlo. yonke imiphumela emibi ukudla okunjalo kuphela kunobuzaza kakhulu: imini enye ukuphazamisa imveliso eqhelekileyo insulin, uyakwazi ukufumana i seswekile ngokwenene. Akufuneki angqamane ukusebenza ngokwendalo umzimba ngaphandle ngesizathu esihle.

yendlala

Alithandabuzeki elokuba, ngokuzila, eyenzelwe ukususa umzimba yentswelo lokwahlukana kunye nokwenziwa kwezondlo (nobumdaka), izisa iingenelo kuphela. Ngosuku lokuqala, umzimba ubani ayeke ubuthi "nezithintelo" - yiyo ivumba umzimba mnandi, leyo ezikhala izigulane baqala yindlala. Amagama: "ephilisayo" yaye "izigulane". Ukuzila ayenzelwanga ukuba balahle fat kwemfuneko.

bakudle

Le nto ingabonwa ngaxeshanye ezidlulileyo. iinkcukacha Ngokubanzi - kwesithintelo iphawulwe ukutya.

Ukutya kusungulwe isixa engakholelekiyo, kwaye zininzi amantombazana ukuba azama ubuncinane amabini okanye amathathu kuwo. Abanye zikuvumela ukuba ukuphosa eekhilogremu 2 kwiiveki ezi-2, ngoxa abanye ndithembise ukuba uya ukushiya ubuncinane thabatha-10 kg ngenyanga nganye. Ngokuqhelekileyo, ukuba ukutya ziquka inkqubo ethandwa "- 60", esakhiwa Ekaterinoy Mirimanovoy for yena. Qinisekisa kuyacaca ukusebenza ngomzekelo Mirimanova waqalisa ukupapasha amanqaku neencwadi malunga nenkqubo, umnikelo wonke umntu ukuba balandele imigaqo kusungulwe baze ngaloo ngokukhawuleza yaye "yalula" ukuncipha. Enoba igama le ndlela amalungiselelo amandla, umongo walo lunye: kukwayinto entle ukutya, nto leyo esekelwe phezu umlinganiselo calories zokutya ezahlukeneyo. Ngokusisiseko, ukuba wena kudingeka nje ukuba ukuphosa eekhilogremu 2 kwiiveki ezi-2, amagqabantshintshi kwinkqubo "- 60" kunokunceda ukumisela ukhetho sicwangciso.

Kutheni ayikasebenzi

Eyona ethile engundoqo zonke bakudle kwemithetho yokudla - ephilayo eyenziweyo nasenzo esi ibekwe nzima kuye. Zifumana izondlo ngaphantsi kuyimfuneko (kubandakanywa amafutha kunye carbohydrate zinqongophele ngokungqongqo phantse zonke izidlo), umzimba ugqiba ukuba kuza "mini ngemvula,", yaye xa kwakuwo incinane engoovimba lokuthathwa caloric amandla abangaphezu kwemfuneko njengoko kukutyeba. Indlela yokuphuma kule ngxaki, kodwa yena umntu akunakwenzeka ziya othanda. Ukuze ukuba kukhule ikhaliphileyo emva ekutyeni, kuyimfuneko ngeli ukudla okufanayo ukuhlala bonke ubomi bakhe.

indlela engcono

Indlela ukunciphisa eekhilogremu 2 kwiiveki ezi-2, yaye kutheni na imfuneko kangaka kutsha?

Into yokuba ukusetyenziswa eqhelekileyo ngamanqatha kwemfuneko yenye kuphela elinamanci grams ngemini. Xa utshintsha yokuphila (lenguqu ukuya ukutya efanelekileyo, qala obonisa) ngokukhawuleza baphulukana amanzi agqithisileyo, kwakunye iziboniso amaninzi ubuthi emathunjini. Xa umzimba yi 20-25 eekhilogremu amanzi kunye ityhefu nje wenze kwisiqingatha ukuya wayedla ezimbini. Ukubamba izikhundla zawo nokuqhubeka ukunciphisa umzimba, kufuneka ngokupheleleyo ukuguqula indlela yabo yokuphila.

ngendlela efanelekileyo

Indlela ogqibeleleyo ubunzima ilahleko ngokuneengcwangu ilula: kodwa ukutya efanelekileyo ukuzilolonga. Kodwa bambalwa abakhetha ukulandela oko. Kutheni Kholosa ukutya okunempilo, ukuba udle amaqebengwana kwaye ngaxeshanye ukuginya iipilisi ze isifo seswekile? Kutheni ke ndiya nakwiziko lokuzilolonga okanye ukuthenga ikhaya dumbbells enzima, ukuba unako, umzekelo, utshayela ngenyameko yonke indlu - apha ke, umthambo?

Ilishwa bakudle kunye namayeza kuxoxwe ngasentla. Kwaye malunga eliqhelekileyo zokucoca kufuneka zithi oku kulandelayo (okanye ngokubanzi): nokuba utshisa iqela calories ngokusebenza ekhaya, uya soze ufumane umzimba, leyo ephupha. Iifom iqine, kumatshini eyomeleleyo, amabele aphezulu iinyonga slim iphunyelelwe imihla emide neenyanga uqeqesho lokukhulisa amandla.

Fitness: Dzhillian Mayklz

Mhlawumbi eli gama sele kwaziwa ukuba phantse yonke umfazi. Mayklz Dzhillian - ingcali American nokuqina mqeqeshi. Uye wadala iikhosi zoqeqesho ividiyo oluphezulu lwe ngaphezu kweshumi ejolise ukulahlekelwa ubunzima kunye ukuzuza iindlela model siliva. Ngaba uyazibuza ukuba ulahle indlela eekhilogremu 2 kwiiveki ezi-2? Izimvo Dzhillian Mayklz yevidiyo tutorials ukuba ndikumise phezu iliza ekunene. Noko ke, ukuba ingcaciso ufakwe kwi-Internet, kufuneka ithathwe idosi esempilweni ukuthandabuza. Wena Mhlawumbi ufunde ukuba uqeqesho kunye Michaels kakubi kakhulu amaqatha nedolo amalungu ukuba ungakwazi ukuqala le mithambo ngaphandle kokuba qethe ngokwasemzimbeni enamandla ngaphambili, ukufaneleka ngokubanzi ukuba oku kubi ngenxa ngamandla ngokugqithisileyo. Ewe, ingxelo engalunganga iphantse ibe kakhulu okuhle, kodwa umntu kufuneka ukubona tutorial ividiyo ngumqeqeshi odumileyo ukuba bafikelele kwisigqibo: iingenelo zilandelayo kwizinga zinikwe ingcali enkulu kakhulu neengxaki. Alahlekelwe eekhilogremu 2 kwiiveki 2 kwaye akwenzi ndinentlungu engapheliyo emalungwini, kufuneka nje ukusebenzisa inkathalelo eyodwa ukuphinda. ixesha ngasinye ekuchopheni okanye lunge Michaels ubonisa izithuba ezingachanekanga kunye neentshukumo, utsho iingozi kunokwenzeka kwaye inika umzekelo ocacileyo lusebenze ukuzilolonga ezithile. Ukuba izinga ocinga ukuba unzima, qala kunye nevidiyo kakhulu elula. Ibizwa ngokuba "Dzhillian Mayklz: Weight Loss for Beginners."

ukudla

Ukuba ufuna ukwazi ukuba ulahlekelwe indlela eekhilogremu 2 kwiiveki ezi-2, izimvo malunga nokutya okusempilweni na umbandela efanelekileyo ngenxa sakho. "Ukuchaneka" yale ndlela isekelwe ukusetyenziswa ratio ngokupheleleyo iiprothini, amafutha kunye namandla ukuze iimfuno zomzimba.

Kusasa qiniseka ukuba nidle isidlo sakusasa, nesidlo sakusasa kufuneka ibandakanye carbohydrate entsonkothileyo (oatmeal, yonke isonka sengqolowa), iiprotheni (iimveliso zobisi) kunye neziqhamo. Fruits ezininzi nangona carbohydrate ziqwalaselwa kule nkqubo uhlobo olwahlukileyo yokutya (njengoko, eneneni, kunye nemifuno).

UMZEKELO sakusasa abanqwenela ukufunda ukulahla indlela ka-2 kg iiveki ezi-2: inxalenye oat okanye buckwheat, banana, okanye apile, iqebengwana lesonka esibizwa ngokuba sisi-17% mafutha (inokuba kwakhona ibe yaze yangxenga ifuthe lomanyano-5% curd iyogurt encinane a unama ), ikomityi yeti okanye ikofu ngaphandle iswekile.

iiyure ezimbini emva kwexesha lokuqala kufika sasemini. Ngeli sidlo ukuba naziphi iikhabhohayidrethi, kubandakanywa ezilula, kwakunye amafutha, iiprotheni, kunye nazo naziphi na ezinye izakha. Ubunzima bubonke ukudla emini mayingagqithi 100-150 grams. Eli lixesha xa libona kuyimfuneko ukuba adle amandongomane, ibhotolo kunye "nokunene" iilekese: iilekese, ezithsayo, iilekese, halva, bakunanzile Turkish, nobusi.

Ukuze isidlo ukuba kuphekwe kunye nemifuno ukongeza kuye izidlo zizityebi protein carbohydrate ezintsonkothileyo. Umzekelo: i ipasta okanye iitapile kunye inyama okanye intlanzi, imifuno emitsha ngexesha.

Isondlo esifanelekileyo ukuba nabani na onomdla ukuze bamphose indlela eekhilogremu 2 kwiiveki ezi-2, wakha phezu zinjalo of snacking. Awukwazi ndiphoswe sasemini okanye kwemini iti. Umthamo iqulathe iiprothini kunye nemifuno. Njengoko protein umthombo naziphi izidlo ezifanelekileyo ibhityile, intlanzi, iimveliso zobisi, amaqanda.

Uzibhale - kwakhona, iiprotheni kunye nemifuno. Weight adliwe isidlo yokugqibela engundoqo kufuneka ngaphezu ubunzima ukudla sasemini kanye kabini. Ngokusesikweni, ukuba emini 100-150 g okuphekiweyo sangokuhlwa - 250-300 g

akunakwenzeka ukuba ukuphoswa ulwamkelo "ebusuku" ukutya nesondlo esifanelekileyo. It is a indebe iyogurt okanye ubisi. Ukuba rhoqo ukwenza uqeqesho ubunzima kwaye akukho abachaphazelekayo kunye umbuzo ukuba ulahla indlela eekhilogremu 2 kwiiveki ezi-2, iyogurt singamiswa endaweni ngenxa cottage itshizi okanye casein, ukuqinisekisa inani ngokwaneleyo protini.

ukusebenza eqinisekisiwe

Ke ukuba izimvo malunga nokutya okusempilweni (yona iyafana - ukutya okunempilo), uya kufumana i elilodwa. Kwanele ukuba ngokupheleleyo bashiye agcadwe iimveliso oyile, kunye nokuthobela isibalo ukutya algorithm ochazwe ngasentla - kwaye unciphise umzimba ngokusebenzisa indlela enye, yingenelo ngokwenene impilo.