I-Minus 15 kg ngeveki: mhlawumbi okanye akunjalo?
Kwimijelo yamakhosikazi amaninzi, unokufumana imilayezo efana nokukhala komphefumlo: "Kungekudala umtshato (iholide, intlanganiso yokufunda nabo, usuku lokuzalwa, njl.), Kwaye ndisengumfazi onamafutha. Indlela yokulahlekelwa yi-kg kg ngeveki? Ndilungele nantoni na. " Ngokuqhelekileyo phantsi kwezithuba ezinjalo zihlala zihlaziywa, iiresiphi, amamenyu kunye nesithombe esicelwa ukuba sincinci iintsuku ezili-7 kwi-15 kg. Nangona kunjalo, izondlo (iingcali zonyango kunye neengcali zesazi-zonke iingcali ezizicingela ngokwabo kwizinto zonke, ukusuka kwizopolitiko ukuya kwizondlo zondlo) zibiza ukuba azinakwenzeka kuphela, kodwa zonakalisa kakhulu umzimba. Inkqubo eyingozi iyakususa isisu esipheleleyo, esilandelwa kukuphelelwa ngumzimba kwaye, mhlawumbi, isifo sohudo kunye nokuhlanza. Emva kokuphela kweveki, zonke ezi nkathazo ziya kuthwala ukusuka kwi-7 ukuya kwi-9 kg, kodwa imeko yezempilo iya kuba yingozi. Ukongezelela, ngokukhawuleza ukulahleka, njengokubonakaliswa kwemiboniso, phinda ubuyele ngokukhawuleza, kodwa impilo ihlaselwa ixesha elide. Ngoko ke, abo bacela ukulahlekelwa isisindo nge-15 kg ngeveki, siya kuphendula - nangayiphi indlela! Akunakwenzeka ngokwenyama, kungakhathaliseki ukuba uthathe amanyathelo athile.
Indlela yokulahlekelwa isisindo nge-15 kg ngaphandle kokulimaza impilo yakho
Amanyathelo ama-5 nje kuphela, ukulungiswa kokutya kwansuku zonke kunye nemigangatho yeendlela zokuphila, kuya kukuvumela ukuba ulahlekelwe isisindo kwiiveki ezintathu nge-15 kg. Iingxelo ezincinci, ezishiywe kwii-portals ezithandwa ngabasetyhini, oku kuqinisekiswa. Le nkqubo ilula kwaye ifikeleleke kuwo wonke umntu.
- Njalo ubale iekhalori. Ukuba udla imihla ngemihla kuphela ngama-500-700 khalori ngaphantsi kwezinga lakho eliqhelekileyo, unako ukulahlekelwa ngokukhawuleza u-1 kg wesisindo ngeveki. I-Surplus iya kubonakala ingacatshangwanga kwaye iphantse ngaphandle kwimizamo.
- Yidla rhoqo. Ukunciphisa umthamo wemihla yokutya okudliwayo kunye nokwandisa isikhala phakathi kokutya okucetywayo kunokubangela ukuphazamiseka kwengqondo kunye nokutya ngokutya. Oku akuvumelekanga. Kunconywa ukuba udle kwiincinci ezincinane emva kweeyure ezintathu. Kungcono, ukuba kusetafileni kuya kubakho izitya ezinesondlo kunye nezempilo, okusanhlamvu okusuka kwii-grains ezipheleleyo, imifuno, iziqhamo, iimbotyi, iintlanzi ezinqamlekileyo kunye nenyama ephilileyo.
- Amanzi yiyo yonke into! Phuza uphinde uphinde uphuze, kodwa ungabikho itiye kunye noshukela, ikhofi kunye nekhilimu, iziyobisi ezinxilisayo okanye i-soda, kodwa amanzi ahlanzekileyo (okanye acocekileyo). Kuza kunceda ukunciphisa ubunzima kwiintsuku ezingama-20 nge-15 kg kwaye uhlambulule umzimba we-slag, i-toxins kunye nezinye izinto eziyingozi. Ngaphambi kwesidlo ngasinye, thatha umgaqo wokusela isilayidi esisigxina se-non-carbonated amaminerali. Oku kuya kwenza ukuba kuphephe ukutya ngokutya. Ukuphucula ukunambitha emanzini, ungaphonsa ityeksi yesikhukhamba esitsha okanye isahlulo semononi.
- Uhambo luphila. Uvelisa kakhulu kwaye usebenza ngokukhawuleza ekukhuseleni i-cardio fetes. Bandisa ukwanda kwemivalo yesifo senhliziyo, kukukhupha ngamandla kwaye uncede umzimba usebenzise amandla agciniweyo ngokuchanekileyo. Kwinkqubo yoqeqesho, inani elincinci leekhalori lizitshisa kwaye iifompo ezinamafutha ziyancibilika nje phambi kwamehlo ethu. Unokuzikhethela naziphi na iiklasi: intambo yokuqhawula, ukuhamba ngokukhawuleza, ukugibela ibhayisikili, ukunyuka kwezitebhisi, njl. Into ephambili kukufumana malunga neyure ye-cardioactivity 3-4 iintsuku ngeveki.
- Ukususela ekulahlekeni kweekhilomitha ezintathu kwiiveki ezintathu ngumsebenzi onqwenela kakhulu, ngokuqinisekileyo uya kufuna imithwalo ethe xaxa yamandla. Kodwa akufanele uloyike. Ukukhupha ii-barbells ezinzima okanye izisindo ezinkulu aziyi kufunwa. Kulula ukukwazi ukuqhuba kanye emva kweentsuku ezimbini ukulula ngokuzibandakanya kunye neenjini zokubala, okujolise ekuphuhliseni nasekuqiniseni amaqela asemasipha. Iiklasi ziza kukhawuleza inkqubo yokwenza umonakalo kwaye yenze umzimba uphelele ngakumbi, ukhulule kwaye ukhange.
Cardio ukulahleka kwesisindo
I-Cardio ngentambo yokudumbula: unciphise iikhalori ezingama-500
U-Julia wase-Ekaterinburg washiya apho enye yeengxelo zeengxelo zababhinqa:
"Emva kokuzalwa, ndandidla kakhulu kwaye ndingeke ndiphinde ndibe nombono. Ukutya kwakusetyenziswe, kodwa ubunzima buphantse bubuyele. Ngenxa yoko, ndihlala ndifuna indlela yokulahlekelwa isisindo nge-15 kg kwaye ulungise umphumo. Yonke into yavela kuphela xa ndatshintsha isimbo sokutya, ndaqala ukubala iikhalori kwaye ndalala kwizemidlalo. Ukusuka ekukhethiweyo kwe-cardio ndikhethile intambo, kum mna kwaba yindlela elula kunye neyona ndlela iphumelelayo. Kwiimpahla zezemidlalo ndathenga i-1.5 kg yee-bumbbells ndaqala ukuqeqesha okokuqala ngeyure 2 ngeveki, ngoko ndandisa ukuya kwi-3. Kwiintsuku ezingama-20 andizange ndabuyiselwe kuphela, kodwa kwakhona ndaqala ukukhangela ngaphezu kokubeleka. Imisipha ifumene ukukhululeka kokukhanya, kwaye ulusu luye lwaqina. Ngoku le nkqubo ye-5 iyimindlela yam yobomi. "
Imenyu yabasetyhini yokumisa i-fat funda apha .
Ukusebenzisa amandla okulahleka kwesisindo
Ukuqhuba ukuqeqeshwa kwamandla kufuneka kube yiyure ngaphambi kokutya okanye iiyure ezintathu emva kwayo. Omnye uvalo ogcweleyo uhlala kwiimitha ezingama-30 ukuya kwe-45 kwaye uqala ngokufudumala okufunekayo. Iquka ukuhamba lula kwindawo leyo ukuya kwemizuzu emi-3-5, ihamba ngeendlela ezili-15-20, ukujikeleza kweepilvis ukuya kwesokunene nangesobunxele amaxesha angama-10, imiphunga idlulisela amaxesha angama-15 ngomlenze kunye nezikrini ezingafihla ezili-10 ukuya kuma-20 amaxesha. Ukuqhubela phambili sidlula kwisiseko esiyintloko. Inzondelelo eninzi kunye nomthwalo onzima wokusebenza, ngokukodwa kwisigaba sokuqala, akudingeki. Akukho nto, ngaphandle kobuhlungu besifo kunye nesifo esibuhlungu somzimba, ababangeli. Ngoko ke, sifeze zonke iintshukumo ngexesha lokuzola, ukulinganisa.
Ukuqeqeshwa kunye nezidumbulu zokulahlekelwa kwesisindo
Ukuqeqeshwa okulula kunye nokulahlekelwa kwesisindo
Iinkcazo zemisebenzi
- Simile ngokuthe tye, iinyawo ezibubanzi begxalaba, ububanzi kunye neengqungquthela zikhululeka ngokukhululeka emzimbeni. Ngexabiso lexesha senza i-lunge enamandla ngonyawo onyawo. Amadolo ayenze ikona elifanelekileyo ngokubhekiselele kumgangatho. Sihlala sihlala kule ndawo size sibe ngama-60, ngoko sibuyela kwindawo yokuqala. Sitshintsha unyawo kwaye siphinda ukunyakaza. Sijonge ngokugqithiseleyo ukuba umva uhlala uphelele. Senza iiseti ezi-2 ezili-15.
- Emile phantsi, sibeka isandla sethu sobunxele esikhweni, kwaye ngakwesokudla sithatha ukulinganisa. Senza umfutho okhululekileyo kwaye sondela ngokukhawuleza ukuya ngasekunene. Sivakalelwa njani ukuba izihlunu ezisekhohlo zichongiweyo. Kwi-inhalation sibuyela kwindawo yokuqala. Phinda usebenzise izihlandlo ezili-15 kwicala ngalinye.
- Sifaka iinyawo ebubanzi bamagxa, izandla kunye nezidumbulu zihlalisa ngokuzithoba emzimbeni. Gcina iingqungquthela ezixinzezelwe kumzimba. Nciphisa iingalo zethu ngokukhawuleza size sithinte izixhobo kumagxa. Senza iindlela ezi-2 ngamaxesha angama-10 ngokuphumula okuphumayo imizuzu eyi-1.5-2.
- Salala ngasemva, amadolo aphelile, kwaye iinyawo zicatshulwa phantsi. Sifake isandla sinye sidaka kwaye sibeka emva kwentloko. Ngomoya ophefumlelweyo, siphakamisa intloko kunye namahlombe ngokuphakamileyo njengoko kuvela. Kwi-exhalation silungiselela ukunyuka kwaye sibuyele ngokukhawuleza kwindawo yokuqala. Senza iiseti ezi-3 ezihlandlo ezili-10 ngekhefu ukuphumla ukuya kwi-2 imizuzu.
- Silala phantsi, imilenze eguqa ngamadolo iphakanyiswa ngeplanga. Izandla kunye nezigulane zincincile kwiindawo ezizibini kwaye zizalwe kumacala. Kancinci siyanciphisa phambi kokuba sibuye siphinde sihlawule phantsi. Phinda u-10-12 amaxesha, uze uqule umzuzu 1 kunye nenye indlela.
Indlela yokususa amanqatha kwisisu kunye nokupompoza i-press, funda apha .
Indlela yokwenza iesile lihle kwaye lihlakaniphile, funda apha .
Indlela yokwakha iintsuku ezingama-30: imenyu yokutya ngeveki
Ngaba ndinokulahlekelwa yi-kg kg ngenyanga? Ewe, unokukwazi kwaye kwaye kukho okukhethekileyo. Ngenxa yesiphumo esiqinisekisiwe, akukho naluphi na unako ukwenza utshintsho kwisondlo kunye nokutshintsha ukulandelelana kweentsuku. Kulo lonke ixesha lokutya, utywala kunye naliphi na iilekese zingavunyelwe ngokuthe ngqo, kodwa amanzi ahlanzekileyo ayimfuneko, ubuncinane ama-1.5 ilitha ngosuku.
Ngaphambi kokuqala kwekhosi, kucetyiswa ukuba ihlambuluke amathumbu ngamanzi enemveli okanye i-laxative elula. Kwiintsuku eziyi-3-4 zokuqala, ubuthathaka kunye neentloko zinokwenzeka. Kwinkqubo yokukhutshwa ngokukhawuleza komzimba, iimpawu zingaphakama, ezifana nokuphefumula okubi, ukugqithisa kwesikhumba kunye nolunye ulwimi.
Imenyu yokutya imbi kakhulu, kodwa ukuba ngokwenene kufuneka ulahlekelwe yi-kg kg ngokukhawuleza, uya kulandela ngokucacileyo.
- Umhla wokuqala ulambile. Ukutya kwasekuseni kunye nesidlo sasemini, kuphela ilitha ye-fat fat fat. Kufuneka ihlukaniswe kwiindawo ezilinganayo kwaye uphuze iikomityi ezincinane ngaphambi kokutya. Kwidlo yokugqibela, igramu ezili-100 zesonka esimnyama kunye neglasi efanelekileyo yejusi yetamatato kuthathwa.
- Imini yesibini neyesibini iprotheni. Ekuseni kuqala ngekomityi yekhofi engenasiphunga kunye nobisi, ii-2 zeetya ezimnyama (50 grams), 20 g yebhotela kunye ne-1 teaspoon yobusi bendalo (mhlawumbi i-linden). Ukutya kwasemini, ungadla i-100 gram yenyama ebilisiwe okanye inyama yenkukhu, isitya esincinci se-fat-fat, isinkwa esimnyama (100 g) kunye ne-Dutch hard cheese 45% yeoli (100 g). Ukutya isidlo kuqukethe kuphela amaqanda amabini abilisiwe.
- Usuku lwesithathu nolwesithandathu luyimifuno. Ukutya kwasekuseni - 2 ii-apula eziluhlaza okomhlaza (zinokutshintshwa kunye nama-orang or peaches). Ukutya kwamasimu - isobho semifuno kunye ne-1 tsp yeoli yeoli. Ukutya - isaladi ekhanyayo ye-2 ukhukhamba olutsha kunye neetamati ezintathu (musa ukuzalisa nantoni) kunye neglasi yetiyi ne-spoon encane yobusi.
- Imini yesine neyesisixhenxe ikhethekileyo. Isidlo sokuqala si-Dutch cheese (100 g) kunye nekomityi yekhofi kunye nobisi (ngokukodwa ushukela). Isondlo sesibini - igramu ezili-100 zixhamle inyama okanye iinhlanzi ezilumkileyo, ii-maqanda abilisiwe kunye nezonka ezimnyama (100 grams). Ukutya isidlo - enye yeglasi ye-fat kefir.
Kule ndlela, kufuneka udle iiveki ezi-3, kunye nomjikelezo wokugqibela, ukutya okungafaniyo. NgoMvulo, kuphela iiapulo zivunyelwe (1.5 kg ngosuku), ngoLwesibili - inkukhu ebilisiwe ngaphandle kweenkhumba (1.5 kg), ngoLwesithathu - utamatisi olutsha kunye namakhukhamba (ngokulinganayo i-1.5 kg), ngoLwesine - 1 i-kg yeenyama ephekiweyo, ngoLwesihlanu - isiqingatha se kilo saseTshayina ushizi + enye ibhola yebhodlela yamanzi amaminerali ngaphandle kwegesi, ngoMgqibelo-1 litre i-1.5% i-kefir, i-0.5 kg ehobileyo inhlanzi kunye namaqanda ama-2 abilisiwe, kunye neCawa - 1 kg i-cheese eqinile yaseDatshi kunye nebhotile le-1 yewayini ebomvu.
Impendulo evela kubasebenzisi malunga neendlela ngokuqhelekileyo inethemba. Ukulahlekelwa amanqaku okulahleka ukuba ukutya kunokunyamezela, kwaye ubunzima bahlala kwiintsuku ezi-4-5, xa umzimba uhambelana nemigaqo emitsha yokutya. Ukulahleka kwesisindo esikhulu kubangelwa kwiiveki zokuqala neyesine, kwaye phakathi kwekhosi iikhilogram ziyancibilika kancinci.
Ndakhupha i-kg kg ngenyanga: ngaphambi nangemva kwezithombe
Ukhule ungcinci nge-15 kg ngeentsuku ezingama-20: isithombe phambi nangemva
Kwakhona uya kuba nomdla kumanqaku:
Indlela yokulahlekelwa isisindo ngama-20 kg