Mafuta anoisa mudumbu haasi kungofadza chete, asiwo ane ngozi kune utano. Ichokwadi ndechokuti mafuta anoiswawo mukati memitezo yechipfuva, achivhiringidza kushanda kwawo kwemazuva ose. Asi, hazvisi zvakakosha kuti yakakukurudzira kubvisa uremu hunorema , zvinokosha kuti nzira yacho ndeye - izvi zvinodzidzira zvepachipiri uye mazamu pamwe chete nekudya kwakakwana.
Zvishoma nezvekudya
Pane mitemo yakawanda inofanira kutevedzwa.
- Usadya usiku - saka muviri wedu wakarongeka, kuti nekutangira kwemanheru ese nzira dzebasa rinokosha mauri dzinonoka, saka chikafu chinodyiwa che borscht usati waenda kunorara chichafamba pamusoro pemimba yako usiku hwose.
- Chikamu chikuru chekudya chinofanira kupedzwa mangwanani, kusvikira maawa gumi nemashanu - kudzokorora shoko rokuti "iwe unodya kudya kwemanheru iwe, kugovera kudya kwako kwemasikati neshamwari, kupa chikafu kumuvengi".
- Usanyanyisa kudya - satiety inouya maminitsi makumi maviri mushure mekudya, uye mushure mezvose nekuda kwechitatu yeawa iwe unogona kudya zvakanyanya! Kuti udye zvishoma, unofanira kudzidza kudzidza kudya zvishoma nezvishoma.
- Kune zvikamu zviduku - kushandisa mahwendefa maduku maduku. Ichi chinonyengera chinoshandiswa nhamba inowedzera yevanhu, nokuti isu tashandiswa kutenda maziso edu. Iyo nguva dzose inonakidza kuona chidimbu chiduku chakakanyiwa nechingwa kudarika chikwata chekudya pane imwe imba huru yekudyira.
Izvozvo, chaizvoizvo, ndizvo zvose. Kuteerera nemitemo iyi hakusi nyaya yepabonde, asi zvakawanda.
Zvakanaka, ikozvino ngatitore chikamu chekushanda kwepurogiramu - shandura mhizha uye mapindi!
Kudzidzira
Tinokurudzira kuti uite sarudzo dzekudzidzira kuti ubate maronda emutsara. Chikonzero chemuviri wechipfuva uye nhengo dzinoputika, kutanga kwezvose, kusashanda, musingadi mavara, izvo zvinongoda kuendeswa mu tonus. Zvisinei, kana mishonga yako yakafukidzwa nemafuta, unofanira kuyeuka kuti pombi haigoni kushanda pano. Mafuta anofanira kupiswa, asi makoriri edu anopisa, pamwe nehuni dzakafa pamberi peyakisijeni. Nokuda kwezita zita rekuita aerobic, zvinoreva kumhanya, kutamba tambo, kutamba, kushambi, mabhasikoro, nezvimwewo.
Izvozvo zvinotevera ndezvokutanga zvemaitiro, ayo avo vose vanoda kupukuta mutsara uye kubvisa mapepa vanofanira kufanana.
- IP - akagara pasi, achitarisa pamaoko, kugadzirisa dumbbell pakati pemakumbo. Tinobvarura makumbo kubva pasi, mabvi anonamatira. Kuzorora kumashure uye kupfugama maoko ake, tinowedzera makumbo edu pakubudisa simba. Pakuvhenekera - tiri kuumba. Tinoita 10 nguva.
- Isu tinovata pasi, pasi petsoka yakasimudza pamakona ekurudyi, tinotora bhobheti mumaoko edu. Maoko acho akatambanudzwa, tinotambanudza kusvika mumaoko edu, tichibvarura musoro uye mapepa kubva pasi. Isu tinoita katatu uye pamagumo tinoshandisa zvitatu zvepulsating ascents.
- Tinoda bhenji kana sachigaro. Takaisa tsoka dzedu padenga, kusimbiswa kuri pfuti yemaoko ezasi, maoko acho akadzikiswa, ruoko rukuru ruri pachiuno. Isu tinosvika pfupi pfupi pamusoro pechipfuva uye tinoburukira mukufuridzirwa. Tinoita katatu pamakumbo ose.
- Tinovata pasi, pasi pamakumbo pamwe chete, mabvi anoonekwa, mutumbi unotarisa mberi - ichi chiito chechiitiko chemashure ekupedzisira emutsara. Tinotora dumbbell iri muruoko uye tinoisa ruoko rutsva kumusoro. Ruoko rwechipiri runowedzera pamuviri. Isu tinogadzirisa mubhanhire mumakumbo amabvi akotama pamhepo. Tinoita nzira nhatu katatu pamativi.
- Pamusangano unotevera, tichada simulator chaiyo yezvinyorwa uye "side" (dumbbells on wheels). Tinogara pasi pasi pazvitsitsinho, maoko ari kutakura gumbo. Tinotambanudza maoko edu mberi uye tinotambanudzira kusvika kumagumo, kusvikira makumbo edu akatwasanudzwa, zvichiita, achidonhera pasi ne muviri wose. Tinoita 10 nguva.
- Tinorara pasi, pasi mabvi edu akadzikama. Isu tinoita muviri unosimudza, tichiedza kusvika nemaoko kumabvi. Tinoita 10 nguva.
- Tinorara pasi, tichiisa maoko edu pasi pemakumbo, tinobvarura makumbo edu kubva pasi uye tinoita "masi" - tinoyambuka makumbo. Tinoita makumi maviri.