Ngokuqinisekileyo, amantombazana anamafomu amahle aphupha ngomzimba omzimba omzimba.
Kwaye akukhona nje ngobuhle beaphandle kunye ne-aesthetics, kodwa nangomnqweno wokuziva ukukhanya, umnqweno wokukrazula iingxaki zempilo ezihamba kunye nabantu abagqithisileyo.
Kulungile, ukuba ufuna kwakhona ukusuka 2 ukuba 5 wayedla ubunzima excess - to pick up ngokunciphisa umdla ngokwaneleyo ukuze ukwazi ukugcina umzimba, khetha umthambo, ejoliswe kwimimandla ngxaki.
Unako ukufezekisa umphumo kwiiveki ezimbalwa, ngoko uza kulungiswa kuphela.
Nento enokuyenza kwabo bafuna ukukhupha ngaphezulu, umzekelo, i-20 kg? Nangona kunjalo, musa ukuzilambela yindlala kwaye ungawuxhasi umzimba ngokuzivocavoca umzimba okungapheliyo kwiinyanga ezininzi? Makhe sibone indlela yokulahlekelwa ngempumelelo kwi-20 kg ngaphandle kwemida echanekileyo kunye nendlela yokudibanisa iziphumo.
Indlela yokulahlekelwa isisindo kwi-20 kg ekhaya: ukukhuthaza
Kucacile ukuba kuya kuba malunga nesondlo esifanelekileyo kunye nokuzilolonga, kodwa oku akuyona nto ephambili ekulwa nokunyanyisa. Umba obalulekileyo waluphi na ukulahleka kwesisindo kukukhuthaza. Isizathu esihle sisinyathelo esibalulekileyo ekufezeni le njongo.
Abantu, baqhutywe ngcamango engabonakaliyo yezinto ezifunwayo, ezilawulwa ziintlobo ezahlukeneyo zobuthathaka, abazuzanga ukuphumeza nayiphi na iziphumo. Ngokuqhelekileyo, ukuphazamiseka kwenzeka kwiinqanaba zokuqala.
Amantombazana kunye nabasetyhini, abajwayele ukuthatha iimvakalelo, izimo ezixinzelelekileyo, ukunyamezela akukwaneli nje ukuba ndithi: "Ndifuna ukunciphisa umzimba." Ekuthandeni umntu akayi kude, kungekudala emva koko kuya kuchaphazela ukudinwa, ukuba nochuku, indlala, kwaye ngaphandle ezixhasayo eyiyo abantu baya kunyanzeleka ukuba alwe ukutyeba kuphela, kodwa kunye mood embi.
Ngoko, ukuze kungagcini nje ukufezekisa injongo, kodwa ukuhlanganiswa kweziphumo, ukukhuthazwa okuqinileyo nokucacileyo kuyadingeka ukuze uhlukane nendlela endala yobomi ngonaphakade.
Iinjongo ezinamandla kunokuba zikwazi ukunqoba izidingo zomzimba kwaye zikhokelela kwiziphumo ezifunwayo:
• Njengomfana. Kucacile ukuba into yokuqala ebhenkcelela ingqalelo ngesini esahlukileyo iyimpawu kunye nobuhle. Yaye mabatsho ukuba ulonwabo alukho ubuhle, kodwa emphefumlweni - kuyinto ekhangeleka kakhulu ukujonga umzimba ozisa ukuzonwabisa emehlweni.
• Jabulela. Kukho inkolelo eqinileyo: "Ukuba ufuna ukuthandwa, zithande." Ngokuqinisekileyo, kukhangeleka ukujonga isisu sakho esisisithambiso, izikhwebu ezinwebekileyo, kunokuba uzivelele. Kwaye ufuna ngokwenene xa uzijonga kwisibuko?
• Qalisa ubomi ukususela ekuqaleni. Ngokukhawuleza okanye kamva, ebomini kwanoma yimuphi umntu, ukuguquka kufike xa ejonga ubomi aphile ngayo, ukuvavanya izenzo zakhe kunye nempumelelo. Kwaye, ngokuqhelekileyo, kukho ukuqonda ukuba ixesha lokupenda ubomi ngemibala emitsha eqaqambileyo, kwaye uqale emzimbeni wakho.
• Ukukwazi ukugqoka nantoni na into oyithandayo; uhambe elunxwemeni, ungene echibini, ungagqithwanga kwi-pareo; ukukwazi ukugijima, ukuqaqa, ukudansa.
Isizathu esiphumeleleyo somntu wonke singabakho, isiphumo siya kuba seminye-ukufezekiswa kweenjongo ezikhankanywe - ukuhlukana neekhilogram ezithiywayo.
Indlela yokulahleka isisindo kwi-20 kg ekhaya: apho uqala khona
Xa isigqibo kwi inkuthazo yaye ndiyaqonda ufuna ukuba unciphise umzimba ngenxa yezizathu okulungileyo, hayi ngenxa yokuba kufuneka ukuba enye njengaye wonke umntu, ungaya ngqo umzimba ekhaya.
Kuqala kuphi?
1. Nquma isigqibo esiphezulu, - yintoni ubunzima obungezakho, ubuninzi beekhilogram ozifunayo ukuba ulahleke, yintoni ekumele ibe yiphumo? Ukuba uyayazi kusengaphambili into oza kuyenza, kuya kuba lula ukufika khona.
2. Nquma ngokutya, othanda kakhulu kwaye umzimba wakho awuyi kuvukela. Sekunjalo, kunzima kakhulu, umzekelo, ukumelana nokutya okusetyenzisweni lweemveliso zobisi eziqingqiweyo, ukuba abazange babone uthando olukhethekileyo kubo. Mhlawumbi ungumtsalane wemveliso yenyama okanye iziqhamo? Emva koko ukhethe ukutya, apho uya kudla ukutya okuthandayo xa ulahlekelwa ngumzimba.
3. Khetha umzimba, jolise kwiingxaki zabo. Akunjalo ukuba bamele baxakeke, nangona imizuzu ye-10 ngemini yoqeqesho olunzulu iya kuzisa umphumo ongaphezulu kunomqobo wesiqhelo ekudleni.
4. Fumana iincwadi ezintle, apho uza kubhala iimpumelelo zakho, izikali zomgangatho, kunye nezinye izinto ezincinci ezinokukunceda ukuqokelela nokugxila kwiinjongo.
5. Khetha usuku lweveki, Xa uhamba phambili ukuhlangabezana nomzimba wakho omtsha. Into ephambili, musa ukushiya lo mzuzwana ngoMvulo, ngeveki ezayo, emva kweeholide-inokuqhubeka ngonaphakade. Kucacisa ngokucacileyo ukuba ungathanda ukufikelela njani kwisiphumo -kude usibona, uza kubona ngokucacileyo ukuphumelela kwakho, ubuninzi obunokudlulela kunye nendlela oshiye ngayo.
Indlela yokulahlekelwa isisindo kwi-20 kg ekhaya: ukhetho lokutya
Eyona nto iyathandwa kakhulu kwaye isebenzayo yokutya namhlanje iprogram "Minus 60", "Iziqendu ezihlanu" kunye nokutya okubizwa ngokuba yi "System".
Inkqubo "Minus 60"
• Ukutya kuxhomekeke kwimigaqo emibini: ukunciphisa inani lokutya okudliwayo kwaye uhambisane nokutya.
• Kwiveki yokuqala nkqubo yenzelwe ukusetyenziswa otuchivanie ngokwayo iimveliso eziyingozi: inyama, iimveliso umgubo, okunamafutha kunye nokutya okumnandi, ngamandla ukutya okuneziqholo enetyuwa.
• Oku kulandelayo kukufundisa umzimba ukufumana isidlo sakusasa, nokuba kukho kusasa akukho umnqweno. Isidlo oatmeal, iqebengwana lesonka rye kunye nenkukhu iyogurt - ezinye izitya ezilula kukunika amandla kunye namandla imini yonke kunye nomnqweno avuthuze iyure ukuba badle into balomoni okunencasa, kodwa yingozi.
Ngokubanzi, inkqubo "I-Minus 60" ikuvumela ukuba udle ngokumnandi kwaye ngokwahlukileyo, kuphela kufuneka uhambelane nemida ethile:
• Ukufikelela kwiiyure ze-12 zomhla ongadla yonke into.
• Emva kwe-12 akuvumelekile ukuba adle amanqatha, atyusiwe, atyebile, athambile.
• Ukutya isidlo kufuneka kube neentaka, inyama okanye intlanzi kunye ne-buckwheat okanye irayisi. Iipatates kunye neepasta zivinjelwe. IDessert ingaba nayiphi na imifuno neziqhamo.
• Ukutya isidlo kuvunyelwe ukuya kwi-18.00 okanye i-20.00, kuxhomekeka kwindlela olala ngayo. Iintlobo kunye nemveliso yobisi emuncu ivumelekile, kwaye ukusetyenziswa kwee-nafta kuyavunyelwa, kodwa ngaphandle kwezinto zenyama.
Ukutya "Iingxenye ezintlanu" okanye "Isidlo № 5"
Le nkqubo iyanzima xa kuthelekiswa nokutya kwangaphambili. Umgaqo wayo oyintloko kukuba nayiphi na isidlo kufuneka sibe nesitya esingenamveliso omnye kwiindawo ezihlanu.
1. Amafutha - intlanzi, equle i-omega-3 amafutha, amanqatha, iminquma neminquma.
2. Ii-carbohydrates - okusanhlamvu (i-millet, i-pearl ibhali, i-buckwheat, ilayisi). Ukugqithisa okanye ukubilisa, utywala imifuno. I ziqhamo.
3. Iiprotheni - inkukhu, i-veal, ivenkile zasemanzini, iimveliso zobisi ezinomuncu.
4. Isonka se-Fiber.
5. Iziphuzo - i-apple ngokutsha okanye i-citrus juices, i-smoothies, i-teas.
Ngomhla kufuneka kube khona ubuncinane kunye nokungadluli kweentsuku ezihlanu, umthamo we-dish ungagqithanga i-300 grams.
Ukutya "Inkqubo"
Umgaqo wokutya kukuba ungadla nantoni na, kodwa kungabi ngaphezu kwe-1200 kcal ngosuku. Enyanisweni, ukutya akuyinto enzima, ekubeni umntu oqhelekileyo ufuna i-2000 kcal ngosuku, ngokungekho mfuneko yokuba uzikhanyele nantoni na.
Kodwa kukho ubunzima babo: kufuneka uqonde ngokucacileyo umxholo wekhalori weemveliso kwifom ekhusiweyo kunye nephekiweyo, kwaye ulandele inani leekhalori ezidliwe.
Imenyu yesampula:
• nebrakfesi (200 kcal): 80 gram wayipheka webele inkuku, 80 grams buckwheat iyabiliswa soy sauce ngecephe okanye uwathandabuze, omnye itumata, zekofu emnyama.
• Isidlo sesibini sakusasa (148 kcal): 240 ml yesobho yemifuno (ngaphandle kwamazambane), izonka ezimbini, itiye eluhlaza.
• Lunch (180 kcal): 150 iigrem iitapile iyunifomu, 100 g zentlanzi ebilisiweyo okanye nowezonkana ezisicaba ezingenagwele, 160 g sauerkraut, iti.
• I-Snack (i-280 kcal): I-80 ilayisi yerayisi, i-70 yenkomo okanye inyama, i-100 g cornicons, itiye.
• iSidlo (i-200 kcal): ibhanana, iglasi yegour, isonka.
Kodwa kungakhathaliseki ukuba izidlo zifanelekileyo kangakanani, kubalulekile ukufunda enye inyaniso elula: emva kokunciphisa ubunzima, kufuneka uhlolisise yonke into yokutya endala kwaye uthathe ukutya okunempilo okunempilo njengesiseko. Emva koko awuyi kulungisa kuphela umphumo, kodwa ukhohlwa malunga nesisindo somzimba ongaphezu kwexesha.
Indlela yokulahlekelwa isisindo kwi-20 kg ekhaya: le midlalo
Ukuba ufuna isiphumo ukuba ngobuchule ngokukhawuleza ngakumbi ukuba unciphise umzimba emva kokuba ulusu ayikho aphahla kunye nezihlunu abazange flabby, uhlala kunye zokutya abathatha inxaxheba kumsebenzi ngokwasemzimbeni. Ukuzivocavoca kufuneka kwenziwe ngethuba elifutshane, kodwa ngokusisigxina nangokusebenza ngokupheleleyo.
Ijubane elincinci lokuzilolonga liya kubangela ukukhula kwemisipha, ngoko awuyi kuziva ulahlekelwa ngumzimba, kodwa uyazi ukuba amafutha ayahamba, akhiwa ubunzima besisipha. Ngokuhamba ngokukhawuleza - ukutshisa iikhalori, inkqubo yokulahlekelwa isisindo ikhawuleza, kwaye ibukeka ibonakala ngakumbi, kunokuba ihambe ngokukhawuleza.
Qala iseshoni nge-cardio-load - ekhayeni yintambo, umdaniso wesiqhelo, ihamba ngokulandelelana okufanelekileyo. Ezi zinto zilandelayo ungakhetha, ngokusekelwe kwiingxaki zabo. Gcwalisa nayiphi na indlela yokulula yokubuyisela ithoni ye-muscle emva koqeqesho.
Iintlobo zezifundo ezinjalo ekhaya kukuba akudingeki ukuba uye kwintlanzi, uhlawule imali, unokuziqhelanisa ngexesha elifanelekileyo kuwe. Kodwa kukho ukuphazamiseka okubalulekileyo: kufuneka uqokelelwe kwaye uphendule umzimba wakho phambi kwakho, ungazithethi kwaye ungaphuthelwa usuku olunye lweeklasi.
Ukuba ufumanisa nzima ukuba ufumane umsebenzi, ungavakashela iiseshoni ezimbalwa kunye nomqeqeshi ofanelekileyo, apho uya kukuxelela ukuba uyintoni na ukujonga ukuba ufuna ukukwenza ntoni.
Indlela yokulahleka isisindo kwi-20 kg kwindluIimeko ezilandelayo: ukunakekelwa komzimba
Kucacile ukuba ukukhutshwa kweenombolo zeekhilogram akunako kodwa kuthintela imeko yesikhumba. Ngoko ke, ngaphandle kweesidlo ngexesha lokulahleka kwesisindo kwi-20 kg ekhaya, kuyafaneleka ukuqwalasela imigaqo ethile, ukuze umzimba umiswe kakuhle kwaye ulungele.
• Nangona kungenakufisa ukulahla ngokukhawuleza kwangoko kunokwenzeka, ukulahleka kwesisindo akufanele kudlule iikhilogram nganye ngeveki. Ukulahleka ngokukhawuleza kakhulu kunokulimaza kuphela kwesikhumba, kodwa nakwimpilo.
• Ungabandakanyi kwiiprotheni zokutya kunye namafutha. Ukutya kufuneka kulungelelaniswe. Yiyo ukungaphumeleli kwamafutha okwenza ulusu lome, lulahlekelwe ukuqina kunye nokunyaniseka.
• Gcina imisipha ekuthineni imidlalo.
• Ungalibali ngokulinganisela kwamanzi: ukusela ubuncinane ezimbini iilitha zamanzi ngosuku.
• Thatha iswahlulo esahlukileyo, esivuselela ukujikeleza kwegazi, ukwenzela ukuba ulusu lube luqinile kwaye luqinile.
• Yiya kwi-sauna kanye ngeveki.
• Musa ukunyamekela iinkqubo zonyango. Ukuqhaqhazela kunye nokutshiza kuhlutha isikhumba esidala, ukuvumela ukukhula kwe-epidermis entsha ye-elastic.
• Faka isicelo sokuqinisa, ukunyusa ama-creams kwesikhumba.
• Ukuzihlaziya. Awuyidingi umntu ongaphandle: unokuluquba isikhumba sakho, zitshintshe ngesiponongo esomileyo esenziwe ngezinto eziphathekayo. Emva kokuzihlaziya umzimba, uhlamba.
Njengoko ubona, ukulahlekelwa isisindo kwi-20 kg ekhaya kuyinyani, okokukhuthaza kuphela kunye nendlela enoxanduva kuyo yonke inkqubo. Kwaye emva kwekona kwinqanaba elitsha lomzimba omtsha kunye nobomi obutsha. Konke kusezandleni zakho.