Kuti uve nechokwadi chokuti mafuta anopisa mumba, unofanirwa kutaurira nyaya iyi nenzira yakakwana, uye usabvisa hupenyu hwako nezvose zvinokonzera mafuta mavara uye, zvisinei, zvinosanganisira zvose zvingabatsira kubvisa.
Kutadza kusaona mafambiro anokurumidza kupisa kumba
Kuti ugone kurarama nebasa iri munguva pfupi, unoda kudzora kudya kwako. Zvechokwadi, ndeyekuwedzera kwekuwana simba iro muviri unomanikidzwa kuchengeta mafuta.
Bvisa pane zvekudya:
- chero zvokudya zvakabikwa;
- mafuta ose (mafuta, mafuta, nyama yenguruve, margarine uye ane zvokudya zvavo uye zvokudya);
- shuga uye zvose zvinotapira (kunyanya mapeji, mabhisikiti, makeke, chokoreti yemukaka);
- yose upfu (kubva pasta, dumplings, dumplings kusvika kuchingwa nemafuta).
Pane kudaro, chikafu chinofanira kutarisa mapuroteni: idya mazai ezvokudya zvemangwanani, buckwheat nenyama - kwemasikati, cottage cheese sehove, hove kana huku kune mishonga - yekudya.
Kudzidzira mafuta kunopisa kumba
Nokuda kwekurasikirwa kwemazivi, zvakakosha kubatanidza cardio-mitoro nechisimba, iyi ndiyo nzira iri nyore uye inokurumidza. Mafuta akazara anopisa pamusha anowanikwa chete kana iwe uchitevera kudya uye urovedza muviri nguva dzose - 3-4 mavhiki pavhiki kwemaminitsi 40-60. Kumabasa ekumba, maitiro akadai akakodzera:
- Kuramba netambo yokudarika (15 maminitsi).
- Anomhanya panzvimbo (15 maminitsi).
- Anomhanya pamatanho kana makirasi nepepu (15 maminitsi).
- Weighted hoop (15 maminitsi).
- Zvikwata zvine dumbbells (3 masheji ezvikamu 15).
- Dumbbells ne dumbbells (3 sezvikamu gumi nemashanu).
- Kuputika kubva pasi kunowanzoita (3 masheji e10).
- Kudzidzira kwemaoko ne-dumbbells (3 sezvikamu gumi nemashanu).
Kubva pamitambo yekutanga mitatu mune imwe yekuvhima, zvakakwana kuisa rimwe kana maviri kuti usarudze kubva ipapo, zvino ita mutambo wose uye kupedza kutambanudza . Kana iwe uchinge uchitamba kana kuti uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wanyatsogadzikana, mafuta anowedzera zvakaparadzana