I-5 kg, kubonakala ngathi akuyingozi kakhulu, kodwa nangona ubuncinci bunikeza ukuphazamiseka okuyiyo: i-skirt eyintandokazi ayifakwanga, i-tummy iyanamathela kwiingubo ezinxibekileyo, kwaye phezu kweengubo ezinamaqhina aphantsi zixhoma iifolo zeenqwelo. Ukuqaphela ezi mpazamo, abafazi baqala ukuzibuza indlela yokunciphisa ubunzima ngo-5 kg ekhaya kwaye bakwenza ngaphandle kokulimaza kwimpilo. Ingxaki ixazululwe ngeendlela ezimbini: ukutya okanye isethi yokuzivocavoca enyanzelekileyo yokusebenza kwansuku zonke. Isiphumo esheshayo siphumelelwe ngokudibeneyo kokutya okunomsoco kunye nokuzikhandla ngokomzimba.
Xa ixesha libiza kakhulu: I-Top 3 Fast Fasting Techniques Techniques
Ukuzila ngokukhawuleza
Oku kutya kukuvumela ukuba ulahlekelwe yi-5 kg kwiintsuku ezintathu. Imigaqo yokuthobela ayilula nje: awukwazi ukutya okanye ukusela nayiphi na into ngexesha lonke. Ungesabi ukufa ngenxa yokoma, zonke ezo zinto eziyikrakrayo aziyikukusongela. Iingcali zibonise ukuba kwiintsuku zokuqala zokuzila ukutya umzimba usebenzisa izibonelelo zawo: ukwahlula amafutha angaphakathi ngamanzi kunye nezondlo eziyimfuneko. Nangona kunjalo, le ndlela yokukrazula iipilisi ezingafunekiyo ayifanele wonke umntu. Abanye abasebenzisi kwisicelo sokuqala senqaku lekhosi inqaku, ubuthathaka ngokubanzi kunye nokuguquka kwemizwelo ebukhali. Abantu abanenkathazo kwimizila yesisu kunye nabanentsholongwane engapheliyo phambi kokulamba kufuneka bahlale bebonisana nodokotela.
Kefir yokutya
Indlela efanelekileyo kakhulu yokungabi nciphisa ubunzima kwiintsuku ezingama-5 ngeekhilo ezili-5, kodwa kwakhona ukuhlambulula umzimba wee-toxins kunye ne-toxins. Imenyu iqukethe i-1.5 l kuphela ye-yogurt edibeneyo. Umthamo wemveliso ulwahlulwe ngamacandelo alinganayo kwaye isetyenziswe ngexesha lomhla wokufumana ama-5-6. Ukongezelela, kuyimfuneko ukusela ubuncinane ama-1.5 ilitha e-non-carbonated water mineral. Ngale ndlela, ukutya kwe-caloric yosuku lokutya akuyi kudlulela kuma-600 kcal. Ukuba uvakalelwa yindlala ayinakunqotshwa, ivumelekile ukuba isicime ngesixa esincinci (kungekho ngaphezu kwezi-2 iziqendu ngosuku) ze-apula eluhlaza.
I-Vitamin Diet yeentsuku ezi-3
Ukukhawuleza ulahlekelwe ngu-5 kg, kuya kufuneka ukhiphe ukutya okuqhelekileyo kwaye uncike kwijusi ye-apple-kroti (fresh proportion 50/50). Iiyure ezili-12 zivunyelwe ukusela kuphela iziglasi ezi-6 zeziqhamo kunye nemifuno. Ukongeza, qiniseka ukuba uchithe amanzi ahlambulukileyo - ubuncinane iilitha ezili-1 ngosuku. Ukugqithiswa kwemisebenzi kunqatshelwe, kodwa ukucoca nokubhukuda, ngokuchaseneyo, kuyacetyiswa. Inkqubo ihlambulule umzimba ngokufanelekileyo, nangona kunjalo, inokukhupha isitulo esingavumelekanga, ngoko akucebisi ukuba oogqirha banciphise ubunzima ngale ndlela kwizifo ezingasasigxina.
Imenyu yabasetyhini yokumisa i-fat funda apha .
Imenyu ye-Beetroot, okanye Indlela yokuphucula ubunzima kwiveki ngo-5 kg
Ukulahlekelwa ngu-5 kg iintsuku ezingama-7 kunokwenzeka, ukuba uhleli kwi-beet yokutya. Isekelwe ekusebenziseni nayiphi na ifomu - ishizi, ibilisiwe okanye ifakwe - iindawo eziqhelekileyo neziqhelekileyo. Icandelo lesibini elibalulekileyo lokutya litshatyiswa ijusi, elenziwe kwi-beet ephakathi kwe-1, 2 izaqathe kunye ne-orange enkulu. Okusela kulo lonke ikhosi kufuneka kudakwe 20-30 imizuzu ngaphambi kokuhlwa kwasemini nokuhlwa.
Ngethuba lexesha elidliwayo, kuya kufuneka ukhiphe ngaphandle ieskese, utywala, uphuze inyama, i-fizzy, i-fries, iidiliya kunye nebhanana ekudleni, kwaye unciphise amafutha athile. Ukuvakalelwa kwindlala, ngamanye amaxesha kuvela kwiintsuku zokuqala, kuvunyelwe ukucinywa kunye nenxalenye encinci (engaphezu kwe-150 grams) ye-buckwheat, isiqwenga seentlanzi okanye inyama, isonka sesonka esisuka kumbindi.
Ukongeza kwi-vitamin juice enqunyiwe, unako ukusela itiye eluhlaza olungenasiphunga kunye no-2 ilitha amanzi ahlambulukileyo. Ngalo mgaqo wesondlo ngeveki, uza kulahleka ubuncinane ubunzima be-5 kg, kwaye kunye nobukhulu obukhulu bokuqala, eli nani linokufikelela kwi-6-10 kg.
Ukhulile u-5 kg ngeveki: isithombe ngaphambi nangemva
Indlela yokuqeqesha ngeentsuku ezi-3-7 zemihla ngemihla
Ukusebenzisa ubuchule bokulahleka kwesisindo ngokukhawuleza, akukhuthazwa ukuba ulayishe umzimba ngokukhululeka ngomthwalo. Uhlobo oluphambili kakhulu loqeqesho luya kuhlawulwa ngomzuzu-30. Unokukwenza nanini na ixesha elifanelekileyo kuwe kuze kube ngu-6 ntambama ebusuku. Into ephambili kukuba usebenzise ii-1.5 iiyure ngaphambi kokutya okanye ungaphantsi kweyure emva kokutya.
Ukuhlawula ukulahleka kwesisindo
Iinkcazo zemisebenzi
- Ukugijima kwindawo okanye ukuhamba, ukuphakamisa amadolo akho phezulu. Amanyathelo amane okuqala akhutshwa, i-4 elandelayo-ukuphuma. Yenza imizuzu emi-3 ukuya kwemihlanu ngesantya esicothayo.
- Thetha emhlane wakho kwaye uguqe ngamadolo. Ngezinye izihlandlo - gxininisa kwaye utyumle i-pelvis phantsi, emibini - phumula uze udibanise. Qala ngamaxesha angama-10 kwaye ngokukhawuleza uvelise ufike kwi-20.
- Ukulala emhlane wakho, pha kamisa imilenze yakho kwaye udale i-angle ° 90 °. Ukufa malunga nemizuzwana emi-5-7, uze ululawule imilenze yakho phantsi. Phinda amaxesha angama-15-20.
- Sukuma uqonde, usasaze amahlombe akho, ufake izandla zakho ezinqeni zakho. Kule ndawo, yenza uhlaselo lwama-20 ngolunye uhlangothi olunene nolunxele. Gcina isisu sakho siqinile kwaye umva wakho ngqo.
- Amagqabini ububanzi bamagxa, yima ngokulinganayo. Ngomzamo wokudibanisa iintendelezo phambi kwesifuba (gcina iindlovu ezixhomekeke ngokucacileyo kumgangatho womgangatho) kwaye ucinezele imizuzwana 2-3, uziva ukuxhatshazwa kwezihlunu eziphambili zesifuba nezandla. Emva koko ukhulule. Yenza imizuzu eyi-15-20.
- Musa ukucima iinyawo ukusuka phantsi, welula izandla zakho ngokucacileyo kwiqondo lesifuba uze uhlale phantsi. Ukuphefumula akulibali kwaye akugijimi. Yehla - phuma, ubuyele kwindawo yokuqala - inhale.
Indlela yokususa amanqatha kwisisu kunye nokupompoza i-press, funda apha.
Indlela yokwenza iesile lihle kwaye lihlakaniphile, funda apha .
Amanyathelo omzimba ngokumalunga nokunciphisa umzimba
Ngoxa uncedo lwamathambo amayeza, ngelanga, akuyi kukwazi ukunciphisa isisindo ngokukhawuleza ngo-5 kg. Ngeveki, izilwanyana zabantu ziya kukuvumela ukuba uphonsa 1, ubuninzi be-1.5 kilogram, kuba umgaqo wale mali ayisekelwe kwi-fat burning, kodwa ngokucocwa ngokubanzi komzimba wezinto eziyingozi, i-toxins kunye ne-toxins.
Ukuba umbuzo wexesha awunakulungele, ke usebenzisa i-herbal infusions, uya kulahla u-3-5 kg wesisindo esongezelelweyo kwiintsuku ezingama-30 ukuya kwe-30 kwaye ngaphandle kwenzame. Awudingi nayiphi na imithintelo eqinile kwisondlo, okanye umsebenzi omzimba ongundoqo. Ukongezelela, uqinisekisiwe ukuphucula imetabolism, uhlambulule amathumbu kwaye ulungelelanise iphecana lomchamo.
Iimali ezigqithisileyo, zinike ithuba lokunyuka umzimba nge-5-7 kg
- Umxube we-yarrow ne-St. John's wort ecocekileyo. 10 gr. mix mix grass, uthele ezimbini iikomityi zamanzi abilayo, ugxininise isiqingatha seyure uze uhlume. Isibonelelo somhla ngemihla ukusela ngenxa yokufumana ama-4-5.
- Inhlanganisela ye-chamomile, i-peppermint, i-nettle, izithelo ze-anise, amaqabunga e-strawberry zasendle, izimpande ze-valerian, i-tansy, i-barkthorn kunye ne-sage. Zonke izityalo ezinomgangatho owomileyo zihlangene ngokulinganayo. Emva koko uthabathe umxube ukuze udibanise 300 ml wamanzi abilayo kunye nemizuzu eyi-10 ukufudumala kwindawo yokuhlamba amanzi. Emva koko mayeke iyure kwaye uxinzelele kwi-strainer. Hlukanisa ukumnika into emibini kwaye uphuze emva kokutya kunye emva kokutya. Ngomso olandelayo, ungashiyi umhluzi, kodwa lungiselela entsha.
- I-tea eyenziwe kwintente, i-horsetail, i-corn stgmas, i-thyme kunye ne-St. John's wort. Izithako ezomileyo zithatha amagremu ama-5 kwaye zityhala i-300 ml yamanzi ashushu. Yizisa kwisibiliso uze ubeke eceleni ngeyure enye. Emva kokuhamba kwexesha, utywala kwaye uphuze ngeendlela ezintathu.
Indlela yokulahlekelwa isisindo nge-5 kg kwiintsuku ezingama-30
Abo bacela ukutya, ukunciphisa ubunzima ngo-5 kg ngenyanga, i-nutritionists bayacetyiswa nje ukuba benze ukulungiswa okulula kwimenyu yabo eqhelekileyo. Kubalulekile ukuba ukutya kwe-caloric yokutya kwansuku zonke akudluli kuma-1600 kcal, kwaye isidlo sokugqibela kufuneka senzeke ngaphaya kweeyure ezingama-2 ngaphambi kokulala. I-carbohydrates kufuneka ilandele i-50-65% yeenombolo zeekhalori, kunye namafutha 20-30%. Ngokuphathelele utywala, iipesele, ukutya okukhawulezayo kunye ne-soda kuyakufuneka ulibale. Le ndlela, njengoko ibonakaliswe ukuphononongwa kwalabo abalahlekelwa isisindo, yenza kube lula ukulahlekelwa kwi-1 ukuya kwi-1.5 kg nganye veki.
Ndilahlekelwe ngu-5 kg ngenyanga: ngaphambi nangemva kwezithombe
Ukunciphisa umzimba ngaphandle kwesidlo: i-cardio ekhaya
Indlela yokulahlekelwa isisindo nge-5 kg ngaphandle kokusebenzisa izidlo? Kulula kakhulu. Kwanele amaxesha 3-4 ngeveki ukuqhuba ukuqeqeshwa kwe-cardio, kunye ne-unesthetic i-fat deposits ephuma emzimbeni wakho.
I-cardio elula kwaye ifumaneke kakhulu kwi-cardio yokutyelela intambo. Kwinkqubo yokuphunyezwa, malunga nawo onke amaqela omsila asebenzayo kunye nefuthe eliyinkimbinkimbi kunye nokuphulukisa kwimizimba emzimbeni.
Ukuqhuba umsebenzi weCardio ngentambo
Kuba ungakanani ukulahlekelwa isisindo nge-5 kg ngale ndlela, umbuzo uqobo uqobo. Iifom zamabhinqa zithi isiphumo siphumelelwe kwiintsuku eziyi-15 kunye nokusetyenziswa kwendlela ezimbini (ekuseni nakusihlwa) malunga ne-600 jumps. Nangona kunjalo, oogqirha bakhankanya ukuba lo msebenzi mkhulu kakhulu, ufaneleke kuphela kumantombazana aqeqeshiwe kwaye aphilileyo. Kwabo abangaqhelekanga kumsebenzi wokuzilolonga, okokuqala kuyimfuneko ukubonisana nodokotela oya kwirejista, kwaye emva koko, ukuba akukho zichaso, ukuqala iiklasi. Isihlandlo sokuqala kufuneka udibanise ngaphaya kwemizuzu engama-10-15 ngosuku kwaye ngokuthe ngcembe kwiinyanga ezimbini ukwandisa ubude boqeqesho kwiimitha ezingama-45.
Ukuphucula ukusebenza kwemisebenzi ye-cardio, intambo icetyiswa ukuba idibanise kunye neendlela ezilandelayo zokuzilolonga:
- Ukuwa kwi-squat, iinqunqa zimi ngokuphambene nomgangatho. Emva koko gxuma ngokukhawuleza, uphakamise izandla zakho. Phinda kathathu.
- Ukusuka kwindawo yokuma, jiqa ngamadolo akho esifubeni. Ukuqalisa amaxesha angama-25 ngeenyawo.
- Phakamisa umlenze ojikelezayo phambi kwakho ukuya kwinqanaba lomqolo uze ufikelele kwizwane zakho ngezandla zakho. Buyela kwisimo sokuqala uze utshintshe umlenze. Yenza amaxesha angama-20 kuphela.
- Ngexesha lokuqaqa, phakamisa ingalo nemilenze emacaleni. Izindlela ezimbini ezizihlandlo ezili-20 nganye.
Ukuqhutyelwa kwe-cardio enzulu ekhaya
Iingcebiso ezifanelekileyo zokuqeqeshwa kwe-cardio
- Ukuzivocavoca kuvunyelwe nanini na, nangona kunjalo, kukulungele ukwenza oku kusasa. Awuyi kutshisa kuphela izitolo zeoli, kodwa uhlawule umzimba ngombane usuku lonke. Iikholeji ezidlulileyo ziyakuchukumisa umonakalo olungadingekile kwaye, ngenxa yoko, zikhokelela kwiingxaki zokulala.
- Musa ukusebenzisa imihla ngemihla. Emva kwemithwalo ye-cardio, kuthatha ixesha lokubuyisela ngokupheleleyo. Ikhefu elifanelekileyo lokuphumla - 1 usuku.
- Ubukhulu bomsebenzi kufuneka buhluke. Oku kunceda ukuphumeza isiphumo esiphezulu.
- Ukuba uhleli eyokutya okunzima, okubonelela ukunciphisa ukuncinwa kokutya ukuya kuma-calorie ama-500-600 ngosuku, kungcono ukulahla imithwalo yempilo.
Kwakhona uya kuba nomdla kumanqaku:
Indlela yokulahlekelwa isisindo ngama-20 kg