Ukuba udinga ngokukhawuleza, okanye Indlela yokulahlekelwa isisindo nge-10 kg ngokukhawuleza
Kwiintsuku ezi-3 unokwenza okuninzi, umzekelo, ukuwela emthandweni, shiya umsebenzi wakho uze ufumane umntu omtsha. Oku nje ukuba ngu-10 kg slimmer ayikwazi. Nangona wenqaba ngokupheleleyo ukutya nokusela, awuyi kukwazi ukulahlekelwa ngumlinganiselo wesisindo. Futhi musa ukulingwa ngamacebiso e-Intelligent men who assure that they know how quickly and efficiently remove fat fat in the shortest time. Ngokuqhelekileyo, ezi ntengiso ngabantu abafuna ukukuthengisa "isixhobo esisimmangaliso" semali enkulu kakhulu. Iinjongo zabo zizimeleyo kwaye akukho bani oqinisekisa ukuba ziphi na iziphumo. Kodwa iingxaki zempilo ekusebenziseni iziyobisi ezingathandabuzekiyo ukuba zenze okungaphezulu.
Abo banomdla kwindlela yokulahlekelwa isisindo ngamanzi ngeveki kwi-10 kg, siya kuphendula - akukho ndlela! Ukutya okunjalo okubizwa ngokuba ngamanzi, okuthathwa njengobunokusebenza ngokugqithiseleyo, kunika kwiintsuku ezingama-7 ukulahleka kwe-2-3 kg okanye i-4-5 kg ngeyona nto enkulu (ukusuka kwi-100 kg) isisindo sokuqala sokusila. Ngoko ke, ukuba uzimisele ngokukrazula iipilisi ezingaphezulu, lungele uchithe ixesha elithile kuyo (ukusuka kwiinyanga 1 ukuya kwiminyaka emithathu). Injongo yokwenene kukuba ukulahlekelwa iikhilogram ezili-10 ngeveki ngaphandle kokutya, kunye nokutya okanye ukwenza imidlalo ngokukhawuleza akunakwenzeka.
Ukutya ukuze ulahle ubunzima ngo-10 gk: Indlela "10X10"
Le nkqubo ikwahlulo lukhuni, kodwa abo bacinga ukuba banganciphisa ubunzima be-10 kg ngokukhawuleza kunokwenzeka, akuyikiyi. Abaphuhlisi beprogram ethembisa ukuba kwiintsuku ezili-10 zesondlo esinzima kunye nokuqinileyo uya kufumana isiphumo esifanelekileyo kwaye ufumane iifom ezikhangayo.
Imithetho ye "ezininzi" zilula, kodwa ziyimbopheleleko yokuphunyezwa.
- Inxaxheba ephambili kwimenyu yansuku zonke inikwe iiprotheni. Ukutya kwama-carbohydrate akudluli ngaphezu kwama-20 g ngosuku. Ngenxa yolu, umzimba uqala ukukhangela imithombo emitsha yamandla afanelekileyo kwaye ulungisa umonakalo wokutshisa okukhulu umgca we-fat inside. Umgangatho we-glucose kumanqanaba egazi, ukukhuselwa kwe-insulin kuya kuphakama, ukunyaniseka kunye nokunganakwa kuyaphela, kwaye uwonke jikelele kunye nesimo sengqondo siphucula kakhulu.
- Uluhlu lweemveliso ezivinjelwe luquka ubisi olunamafutha, i-sausages, i-marinades kunye neesukisi ezinomsila, ukubhaka, umgubo kunye noshukela, utywala, obuthathaka kunye noqinileyo, imifuno enomxholo ophezulu wezinto ezinomsila (iibhere, iifatata, iinqathe, njl njl. kunye nengqolowa, i-juice yeziqhamo, i-nut, isibindi, i-pates, ukutya okukhawulezayo kunye neziphuzo ezinomsoco.
- Phakathi kwezidlo ezivunyelweyo ziyimfuno enomzimba (inyama yenkomo, i-veal, i-rabbit), i-turkey kunye nenkukhu, i-fishlet fillet, i-cheese, amaqanda kunye ne-yogurt ephothiweyo. Ukuphuma kwimifuno ungadla utamatisi (ngaphandle kohlobo lwe "cherry"), ukhukhamba, iklabishi (iBeijing, umbala, iklabishi emhlophe), i-radishes, i-zucchini, i-eggplants, i-radishes, i-asparagus, i-sorrel, i-lettuce, i-anyanisi, i-spinach, i-mushroom kunye ne-celery. Kuvumelekile ukuba kube yimifuno yonyaka kunye nexabiso elincinci leoli. Iintlobo zivunyelwe kanye kuphela - ngomhla we-6 wokulahleka kwesisindo.
- Kufuneka udle ngokuphindaphindiweyo amahlanu amahlanu ngosuku, wenze ixesha elilinganayo phakathi kokutya. Ulawulo olunjalo luvuselela umsebenzi we-metabolism kwaye lwenza umzimba usebenze ngokubambisana nangokucacileyo. Umlinganiselo wemihla ngemihla yokutya kweeprotheni ukuya kwimifuno i-2 ukuya kwi-1. Ukutya isidlo kufuneka kubanjwe ngaphaya kwama-20.00. Ngaba emva koko uvinjelwe ngokungqongqo, nokuba uceba ukulala emva kobusuku.
- Iziphuzo ziyi-decoction ye-dogrose ngaphandle kweeshukela, i-green unsweetened tea kunye namanzi atyhidiweyo (ubuncinane ezimbini ilitha ngosuku). Isiqingatha iyure ngaphambi kwesidlo esilungiselelwe, kufuneka usebenzise iiglasi eziqhelekileyo ezi-1-2 ezihlambulukileyo. Oku kuya kukuvumela ukuba ungadli ngokutya kunye nokukhusela umzimba ekubanjweni.
- Kunconywa ukupheka inyama nentlanzi kwi-boiler kabini kwaye ubhaka kwi-oven okanye kwi-grill. Unokuzalisa umxube wemifuno kunye nenani elincinci leoli leoli kunye namaconsi ambalwa ejisi lemon. Kuvinjelwe ngokuthe ngqo ukusela izitya.
- Isiqingatha sokuqala sekhosi kukuba kunzima kakhulu, kodwa ukwenzela ukuba uqiniseke ukuba unciphise ubunzima, unokunyamezela ubuncinci. Zama ukungabi ncamango kwiingcamango ezimbi, ngokukhawuleza kunokwenzeka ukuba uhambe emoyeni omtsha, hamba, tyelela iinkqubo zamanzi, hamba ukudibanisa kwaye ugxininise ngezinto ezintle.
- Ukuqinisa ngokukodwa impembelelo yekhosi yokutya yokusebenza. Ukuba awunaso ixesha lokuya kwindawo yokuzivocavoca kwaye ugijime malunga nentsasa, zama ukuhamba emsebenzini okanye ubuncinane ungasebenzisi i-elevator kwaye ukhuphuke umgangatho onqwenelayo ukuya phezulu. Ukongezelela, unokwenza ubunzima bokuziqhelanisa ngokubanzi ekhaya, okuya kunceda ukutshisa iikhalori ngokukhawuleza kwaye unike umzimba uguquguquke kwaye uthandeke.
- Ukufumana isiqhelo siphelele, kwaye iipounds ezingaphezulu azibuyiswanga, kufuneka ukhuphe ngokukhawuleza ukutya. Kwiiveki ezi-2 emva kokuphela kwekhosi, kufuneka ukwandise kancane kancane inani leenkonzo kunye nekhalori umxholo weemveliso ezisetyenzisiweyo. Ukutya okunqwenelekayo, okunamanci kunye nokubhema kunqweneleka ukudla kakhulu, kwaye malunga nokutya okuninzi ebusuku kulungile ukulibala ngonaphakade. Kwaye ke ingxaki yobunzima obunzima ayiyi kukukhathaza ngakumbi.
Imenyu yabasetyhini yokumisa i-fat funda apha .
Indlela yokulahlekelwa isisindo nge-10 kg ngaphandle kokulimaza kwimpilo: ukusetyenziswa kwekhaya
- Siqala isifundo ngokufudumala. Ukugijima endaweni kunye namadolo aphezulu - imizuzu emithathu, ukuxuma - imizuzu emithathu. Izithambeka phambili, ngasemva, kunene, kusekhohlo-amaxesha angama-15. Ukujikeleza okufutshane kweepilvis ukuya ngakwesokudla / kwesobunxele - amaxesha angama-10. Ukuzula izandla zakho phambi kwakho "isisi" - amaxesha angama-20.
- Sitshisa i-fat and tighten the muscles of waist and legs. Simile ngokuthe tye, iinyawo-ububanzi begxalaba ngaphandle. Ukugoba ngobumnene ngenkathi uphakamisa isandla sakho sobunxele phezu kwentloko yakho. Siyaqinisekisa ukuba iinqunto azitshintshi izikhundla, kwaye umva uhlala uphethile, ngaphandle kokuguqa phambili okanye ukubuya. Sibuyela kwindawo yokuqala size siphinde sisebenzise ngendlela eyahlukileyo. Yenza iiseti ezi-3 zamaxesha angama-20. Ukuphumula ukuphumla - ukusuka kwi-1.5 ukuya kwemizuzu emi-2.
- Ukunciphisa umzimba kunye nokuguqula umshicileli. Salala ngasemva. Imisongo iguqa ngamadolo, iinyawo zinyanzeliswe phantsi, izandla zisonxekile emva kwentloko. Ukuphakamisa inxalenye esemgangathweni yomzimba kwaye welula ngokukhawuleza kunokwenzeka ngamadolo. Emva koko buyela kwinqanaba lokuqala. Abaqalayo bayacetyiswa ukuba baqale ngeendlela ezimbini ngokuphindaphindiweyo baze bazise umphumo kwizigaba ezi-3 zeempendulo ezi-20.
- Senza isisu esisisigxina kwaye sisuse amanqatha emacaleni. Salala ngasemva, izandla phantsi kweentendelezo phantsi kwamatye. Ukuphakanyiswa ekuphakameni kwe-15-20 cm ehlangene, imilenze imele ngqo kwaye ihambe ngokuthe ngqo. Siqala ngo-10-15 ukuphindaphinda kwaye wenze iindlela ezintathu.
- Siyomeleza inqeni kwaye siyinike i-bend enhle. Silala kwicala lethu. Esinye isandla emva kwentloko, enye isalula ngesundu kwisantya phambi kwesisu. Ngexesha elifanayo, pha kamisa imilenze emibini ngokuphakamileyo kunokwenzeka. Silungiselela ukunyuka kwemizuzwana embalwa uze uphinde ubuye. Emva kokuphindaphinda kwe-10, siqhubela ngaphesheya. Senza okungenani 2 iindlela.
Ezi zibonisa iimfuno zokwenziwa ekhaya ngosuku. Kungcono ukwenza oku kwiyure ngaphambi kokutya okanye iiyure ezintathu emva kwayo. Ngalolu nqanaba loqeqesho oluqinileyo, awufuneki nokutya. Ukulahlekelwa ngu-10 kg kwisithethe esisodwa esisodwa oza kuchitha malunga neenyanga ezintathu.
Indlela yokususa amanqatha kwisisu kunye nokupompoza i-press, funda apha .
Indlela yokwenza iesile lihle kwaye lihlakaniphile, funda apha .
Iimvavanyo zeVidiyo zokulungiswa kwesisindo
Susa amanqatha kwisisu nasezinqeni
Ukuzivocavoca ukulahleka kwesisindo semilenze nemilenze
Inkomfa yeemilenze ezincinci
Umzuzu-15 uqeqesho lokulahleka kwesisindo
I-gymnastics esebenzayo yokulahleka kwesisindo
Ngaba ndinokulahlekelwa yi-10 kg ngenyanga kwaye njani?
Phakathi kweendwendwe kwizikhundla zabasetyhini kunye namaqonga adumile, abaninzi abalahlekelwa yi-10 kg ngenyanga. Izimpendulo zale bantu abanenhlanhla zizele iingcebiso kunye neengcebiso, ngoko kuthetha, "kumava akho". Ngokwenene, abantu abasandul 'ukucetywa bathi ukuba kwenkqubo eninzi, awukwazi ukusebenzisa nayiphi na inqubo ethile, kodwa yenza nje utshintsho kwisidlo sakho esiqhelekileyo.
- Nika "i-carbohydrate" ngokukhawuleza. Zithatha phantse ngokukhawuleza, nangona kunjalo, azixinzeli ukuvalelwa yindlala, kodwa zifakwe nje kwifom yeenqatha ezinqeni, isisu nesisu.
- Ungadli ebusuku. Kungcono ukuba nesidlo ngo-18, ubuninzi nge-19 ntsimbi. Ukuba unemvakalelo yokulamba ngokuhlwa, kufuneka uyicime. Kodwa kungekhona isanti kunye ne-tea ecolileyo, kodwa inxalenye encinci yebhakede ye-buckwheat, iglasi ye-kefir okanye isinqunjana seentlanzi ezilumkileyo. Iziqhamo kwisahlulo sesibini sosuku akufanele zitshathwe, kuba zivelise inqanaba leswekile kwigazi.
- Yiya kulala ngaphambi kwe-23 ntsimbi. Ngexesha lesobusuku (ukusuka kwi-0 ukuya kwi-2 iiyure), umzimba uvelisa ihomoni ye-somatropic, eyenza i-fat burning burning in adults.
- Musa ukutywala okanye ukwelula isisu. Ukwenza oku rhoqo, uya kuphelisa ukuba uzaliswe yingxenye eqhelekileyo kwaye uya kulayisha umzimba ngokutya okungadingekile kokutya. Oku kuya kubachaphazela nje kuphela isibalo, kodwa nempilo.
- Ukunciphisa iziphuzo eziphathekayo eziphathekayo kunye nokusetyenziswa kwamanzi amaminerari kuphela, amanzi ahlambulukileyo okanye atyhidiweyo. Ngale ndlela, uhlambulula izitho zangaphakathi zeesxibisi kunye neesxin, ubuyisele ukulinganisela kwamanzi kwaye uphucule imeko yesikhumba.
- Hambisa kangangoko kunokwenzeka. Akunandaba nokuba ngabaqeqeshi be-cardio, iiklasi zokulahlekelwa kwesisindo, ukuhamba kwansasa kwansuku zonke okanye ukuzivocavoca. Into ephambili kukuba kunikezwe umsebenzi owenziwe ngokomzimba okungenani imizuzu engama-40-60 ngosuku.
Ukuthobela le mithetho elula kuya kukuvumela ukuba ulahlekelwe ngokukhawuleza u-10 kg ngenyanga, kwaye kwiinyanga ezi-3 uza kufumana impilo ephezulu kunye nombolo yamaphupha akho.
Ndilahlekelwe yi-10 kg kwiintsuku ezili-10: ngaphambi nangemva kwezithombe
Ukhule ungcinci nge-10 kg ngenyanga: isithombe phambi nangemva
Kwakhona uya kuba nomdla kumanqaku:
Indlela yokulahlekelwa isisindo ngama-20 kg