Kana uchida kurasikirwa, iwe unogona kuitisa makirasi shaping imba. Nguva dzose kurovedzwa pamwe chete nekudya kwakakodzera kuchakubatsira iwe kuva chimiro chakakosha uye chakanaka, uye kusimbisa hukadzi . Chimwe chikuru chemutambo uyu ndechokuti iwe unogona kudzidza kumba nemavhidhiyo kuumba. Kudzidzira kwakadaro kunoitwa zvakanakisisa pasi pomufaro unofadza mimhanzi pane imwe nguva yakasimba.
Kugadzira kushaya kurasikirwa - maitiro
Kuita basa rekuumba kumba kunobatsira uye rinobudirira, zvakakosha kuti kurovedza kunotora nguva inenge awa. Basa roga roga rinofanira kudzokororwa kanomwe. Zvishoma nezvishoma mutoro unofanira kuwedzera - kudzokorora kunofanira kuwedzera.
Kuti uite mabasa akanaka, unoda ruzivo rwemashoko ezvidzidzo uye nzira yakarurama yekuita. Nguo dzinofanirwa kuva dzakanaka uye dzakanaka. Dumbbells, rug and chair can also be useful. Kune zvidzidzo zvekumba, zvakanakisisa kusarudza maitiro kubva kuchikoro chekuumba kwekureruka.
- Dzidzira muviri . Kuti uite izvi, iwe unofanirwa kurara pasi pasi pasi, maoko ekukwevera kumusoro uye kuisa zvakare pasi. Maoko anofanira kumiririra nekona yemadrigiri makumi matatu. Mapapiro emaoko anotarisana. Zvakakosha kusimudza maoko ako kumusoro zvichienderana nekukwanisa, kupfugama pasi pasi.
- Dzidzirai zvekudhinda . Nzvimbo yekutanga iri pasi, makumbo anonamatira pamabvi, maoko anotorwa shure kwe musoro. Zvakakosha kusimudza muviri uye kugara kumusoro. Ita zvitatu zvezvidzo gumi.
- Dzidzirai mahudyu . Nzvimbo yekutanga iri pasi, maoko anodzingwa mushure memusoro. Rutsoka rworudyi rwakakotama pamabvi, uye rutsoka rworuboshwe rwakatambanudzwa. Tungamira rutsoka rworuboshwe nehudyu kuti usimudzire kumusoro kwepasi nenzira iyo muviri uri mutsetse wakarurama, gara munzvimbo iyi kwemaawa mashomanana uye zvishoma nezvishoma dzokera kunzvimbo yekutanga. Ita basa racho kune rumwe rutivi.
Kubudirira kwekudzidzira kunogona kuongororwa nekuyera kupisa: kana muminiti iwe unoverenga kudarika zvinopfuura 120 - mutoro wakakwirira uye unoshanda.
Chimwe chinhu chikuru chekuumba ndeyekuti mutambo uyu unosanganisira kukura kwehurongwa hwega, zvichifunga nezvemamiriro evanhu vose.
Iwe unotota kuti usimbise dumbu rako here? Sarudza maitiro akagadzirirwa kudzidza mudziyo wepasi uye wepamusoro. Pane chido chokuputira matanho nemakumbo -kudzidziswa kunofanira kusanganisira squats, tsoka uye kuputika.
Dhani kufungidzira kuora muviri kunowedzera pamusoro pekutsva kwekoriyori. Zvakakosha kuisa zvachose mukurovedza, ndicho chikonzero zvidzidzo zveboka zvakakosha pane kudzidza kumba pachega. Kutenda nekuonekwa kwevamwe vatambi uye mudzidzisi ane simba, iwe ucharamba uchiita basa racho, apo pamba pamba chinangwa chinonyangarika nokukurumidza. Kana maitiro achiitwa mukutenda kwakanaka, ipapo zvirongwa zvitatu zvichave zvakakwana muvhiki.
Kuumba kuumbwa kwekurema kwekumba pamusha kuchave kwakanyatsobudirira pamwe chete nemishonga yekuzora: wraps, massage, contrast shower. Zvose izvi zvichapa ganda rakasimba uye kununura cellulite. Kana kushanda kwako kuchiitika pamba, yeuka kuti kuumba pamwe nekudya kwakakodzera kweropa kurasikirwa kuchaunza migumisiro yakaisvonaka.
Kuumba uye kudya kunovaka muviri kurasikirwa
Mune rimwe zuva iwe unoda kunwa zvinenge mabhiri maviri emvura. Uyewo pane chisina chinhu chiri mudumbu chinokurudzirwa kunwa girazi remvura nejusi remuti uye mupuni weuchi. Zvokudya zvinotevera zvinofanira kunge zviripo mukudya: nyama yakakonda, nyama yehuku, hove, nhamba yakawanda yemiriwo, majiroji nemichero isati yakwana. Usabvisa zvokudya zvakabikwa, zvakasviba, pamwe chete nemiti yakasvuta uye mayonnaise ne ketchup. Kwekudya chamangwanani, iva nechokwadi chekudya porridge - oatmeal kana buckwheat.
Sweets muzvishoma zvingadyiwa mangwanani. Nyatsoteererawo mumazuva okutsanya: kunze kwekubvisa mamwe mapaundi, muviri unocheneswa uye zvose zvisingakoshi zvinobva pazviri. Chiedza soupe soups hachibvumirwi.
Gadzirai kudya uye kurovedza muviri kunofanira kuva kwakarurama: maawa matanhatu mushure mokunge mushure mekunge mushure, musadya mishonga yemakaka: mukaka, cottage cheese, yogurt, kefir, uyewo huku, hove uye nyama. Kwemaawa matatu asati apedza uye apedza kudzidziswa zviri nani kupa chikafu zvachose. Ipapo iwe unogona kudya miriwo, michero, michero muhuwandu husingagumi. Chikamu chiduku chevhiriji chinogamuchirwa. Iko kusakosha kukuru kwemurairo uyu wezvokudya ndeyekuti nemamwe mitambo, kunze kwekuumba, hazvibatanidzi.