Bhotela
Ekubeni amaxesha amandulo ukuhlamba kuthathwa njengenye yezindlela eziphilileyo zokuphilisa. Ibhafu yaseRussia ibaluleke kakhulu. Ndiyabulela ukusilalisa, kuquka nokusebenzisa umshanelo otyumkileyo, zonke i-slags ezisuka emzimbeni kunye nombane ogqithiseleyo uyaxoshwa. Kwaye ukuze ufezekise iziphumo ezingcono ekubunzeni isibalo esincinane, zama indlela elandelayo. Yomisa umzimba ngetyuwa ehlanganiswe nobusi. Hlalani kwigumbi le-steam imizuzu emi-5. Ukuphuma apho, musa ukuhlamba isithukuthezi, kodwa zibophe kwisitya sokuhlambalaza eshushu kwaye uqhubeke ujeka. Emva koko thabatha isitya esifudumeleyo, uzomise uze uphinde uphinde uphinde wenze inkqubo. Faka i-honey ujongwe kwakhona ngetyuwa kwaye kwakhona kwigumbi le-steam. Ngoko ukufika kumaxesha ama-5 emizuzu emi-5-8. Kodwa kuphela ukufungela encinci, udinga ukuxilisa okanye umshanelo. Ngenxa yoko, ukujikeleza kwegazi kunye ne-metabolism kukuphucula, ukujuluka kunye neengxube zishiya ii-pores. Umzimba uhlambulukile, ulusu luyaqina kwaye lugqibe. Olunye uhambo oluya kubhabha ungalahlekelwa ngu-2 kg. Kodwa khumbula! Unokufaka ityuwa kuphela xa kungekho zifo zesikhumba emzimbeni wakho (ukuxhamla, ukukhawulwa, izilonda). Ukongezelela, ibhagi iyachaswa kwiintliziyo zomzimba, isifo sikashukela kunye nezinye izifo ezinzulu. Kwaye okunye: xa u tyelela ibhedi udinga kakhulu ukusela kunye nokukhetha kuphela itiye, imifuno. Omnye umthetho: Abantwana kunye nokuthatha i-diuretics akuhambelani!
Ukugqitywa
Ukufakwa kwinqanaba elimnandi lomntu omncinci ngaphandle kwemithwalo ekhethekileyo. I-Wraps ibhetele kakhulu kwi-salon. Ngaphambi kweeholide, unokuchitha imali encinane kuwe. Nangona unayo yonke into oyifunayo, unokwenza ulungelelaniso kunye nekhaya. I-Algae kunye nodaka olukhethekileyo lusetyenziselwa kwiindawo ezinengxaki, kwaye zihlanganiswe ngeempawu ezikhethekileyo "ze-blanket" kwaye zishiye imizuzu engama-40-60. Ngenxa yenkqubo yokuqhawula, i-metabolism iqhelekile, i-microelection ezinokungena zingena emzimbeni. Kodwa umbane ogqithiseleyo uphuma. Ulusu luba lukhulu, ukubonakaliswa kwe-cellulite kuncitshisiwe. Unako ukususa kwinkqubo enye ye-2-4 cm. Iinqwelo ziphikisana nesikhumba, izifo zesifo sengqondo kunye nesifo se-cardiovascular, thyrotoxicosis, i-allergies iodine.
Ukuvakalisa ukutya
Buckwheat. Iintsuku ezingama-7 unokufikelela kwisibalo esincinci, ukulahla iipounds ezingama-6 ukuya ku-10. Ngolu hlobo lokutya, i-1 indebe ye-buckwheat flour ithululwa ngobusuku busuku ngamanzi abilayo. Ngentsasa, cima amanzi angaphezulu kwaye udle. Ityuwa, iswekile, iziqholo azinakongezwa. Unako ukusela i-kefir (engekho ngaphezu kweyure eli-1 ngosuku) kunye namanzi (njengoko ufuna).
Apple. Oku kutya kulungiselelwe iintsuku ezi-3, ukulahleka kwesisindo kuyinto 2-4 kg. Ukutya kuthethwa njenge-low-calorie, ngoko ayikwazi ukusetyenziswa kangangoko kanye ngenyanga. Ukutya kwasekuseni - 1 i-apple egcotyiweyo exutywe neglasi ye-fat-fat kefir okanye i-yogurt. Ungongeza enye i-oatmeal. Ixesha lesidlo sesaladi ye-apula e-2 kunye nesaladi ngeoli yomnquma ngaphandle kwetyuwa. I-Snack yipulale encinane. Ukutya isidlo - ushizi (150 g) kunye ne-apula.
Iklabishi. Unako ukufezekisa umfanekiso ohambisanayo ngoncedo lweklabishi yokutya. Kubalwa iintsuku ezili-10, ukulahleka kwesisindo - ukuya kuma-7 kg. Oku kutya kukukho-calori kakhulu kunye ne-low-carbohydrate. Ngoko ke, ungayisebenzisa kanye kuphela ngonyaka! Uyiqwalasele ngale ndlela ilandelayo: Isidlo sakusasa - indebe yekhofi ngaphandle kweshukela. Ixesha lesidlo sesaladi iklabishi, enomxholo weoli yeoli. Ngaloo mihla unako ukongeza kwisidlo seqanda eliqatha. Ukutya okudliwayo-inyama ebilisiwe (200 g) okanye intlanzi, ingilazi yegour. Ityuwa ayinakusetyenziswa. Ukuba uziva ulambile, yidla iklabishi entsha kwaye uphuze itiye eluhlaza.
Ukutya okulula
Ngeveki unokulahlekelwa kukutya okulula koku-1-1.5 kg. Ukutya kwasekuseni kuyafana: itiye eluhlaza ngaphandle kweshukela kunye neeseksi eziphantsi okanye 50 g weeshizi.
Usuku olu-1: isidlo - ii-apula 2 okanye i-orange, iglasi ye-kefir; isidlo - ii-ukhukhamba ezintsha, i-120 g ye-fat-fat cottage cheese, 1 iqanda.
Umhla wesi-2: isidlo sasemini - iikomkom e-2, ingcezu yenkukhu ebilisiwe; izidlo ze-0,5 zobisi, i-120 g ye-fat-cottage cheese ephantsi.
Umhla wesi-3: isidlo sasemini-1 i-apula okanye i-orange, i-100 g yeshizi; isidlo - amaqanda ama-2 apholileyo, ama-gram 200 e-saladi eluhlaza.
Usuku olu-4: isidlo sasemini - iikomkom e-2, isiqwenga senkukhu; isidlo - 50 g ye-sausage ngaphandle kokufakelwa kwamafutha, 1 iqanda, 200 g yesaladi eluhlaza.
Usuku 5: isidlo - i-apula eli-1 okanye i-orange, i-120 g ye-fat-cottage cheese ephantsi. isidlo - 1 iqanda, 1 utamatisi, 100 g we-fat-fat sausage okanye inyama ebilisiwe ebilisiwe, isiqwenga semifino.
Umhla wesi-6: isidlo - ii-apula 2 okanye i-orange, 1 indebe kefir; isidlo - 1 inkomishi yobisi, 120 g we-fat cottage cheese.
Umhla wesi-7: isidlo sasemini - 100 g ye-fat-fat soseji okanye inyama ephilileyo, i-1 ikhukhamba; isidlo - i-100 amagremu eshizi ezindidi ezinzima kunye neqela leemifino.
Ukuzivocavoca kwenyama
1. Hlala eludongeni ngomqolo wakho, isiqingatha kwisinyathelo. Yenza imilenze yakho ibe bubanzi ububanzi ngaphandle. Jikela ngakwesobunxele ngaphandle kokuhambisa imilenze yakho, kwaye uthinte iindonga ngezandla zakho. Buyela kwisimo sokuqala uze uphinde wenze lo msebenzi ngenye indlela. Kwaye ke amaxesha angama-6 kumqolo.
2. Yehla emadolweni asekhohlo, ngelixa ubeka izandla zakho emadolweni akho okunene. Jikela ngakwesokudla, zama ukufikelela kwisithende sokunxele ngesandla sakho sokunene. Ngexesha elifanayo, vula intloko kwaye ukhangela isithende sokhohlo. Yenza 4-6 iyajika ngokulandelanayo.
3. Ukulala emhlane wakho, imilenze yakho kufuneka iguqulwe, iinyawo zakho phantsi, izandla zandwendwela emacaleni. Gcina imilenze yakho ebolileyo uze uthinte umgangatho wecala. Yenza into efanayo ngenye indlela 4-6 maxesha.
4. Hlalani "eTurkey" ngokubuya ngqo. Beka izandla zakho ngamadolo, ujike izandla zakho. Khuphula ingalo yakho engesesinxele, ugobe kwi-elbow, phezu kwentloko yakho. Ngesandla sokunene, xhomeka phantsi. Yenza umthamo omkhulu kunokwenzeka. Buyela kwisikhundla sokuqala uze uphinde usebenzise umlenze ngakwesobunxele. Yenza oku 5 amaxesha.
Ukuzivocavoca umzimba emva kwesikhokelo kunye nesithuba
1. Hlala, izandla zifakwe ngasemva kwi "lock", phindela emuva, ugobe amaxesha angama-4-8.
2. Hlala phantsi, imilenze iqonde, izandla zikhonjiwe emva. Phakamisa isitya, ukugoba, intloko emva, hlala kule ndawo iminyaka emi-5. Emva koko buyele kwindawo yokuqala. Phinda usebenzise amaxesha amahlanu.
3. Ukuqamba isisu kwisisu sakho, kunye neengalo zakho zolulelwe entloko yakho. Phakamisa intloko yakho, iingalo ezicacileyo kunye namahlombe ukusuka kumgangatho. Exhale, buyela kwindawo yokuqala. Lo msebenzi wesibalo esincinane sinamaxesha ama-5-10.
Ukuzivocavoca umzimba
1. Hlala phantsi, landela ugxininiso ngezandla zakho emva. Imisongo idibanisa ize iqhube phambili. Phakamisa imilenze ukusuka phantsi, "uchaza" emoyeni amanani okucinga ukusuka ku-0 ukuya ku-9. Emva kokuzivocavoca, phumla uze uphinde uphinde ulungise.
2. Ulale emhlane wakho, ngelixa imilenze ifanele iguqe ngamadolo, izandla phezu komzimba, ezinyaweni phantsi. Phakamisa amahlombe akho kunye nentloko ukusuka emhlabathini, ujike umva wakho, faka izandla zakho ngamadolo. Yibambe umzimba kwindawo ebonakalisiwe imizuzwana emithathu. Emva koko thabatha indawo yokuqala. Phinda usebenze ukuze unike isibalo esincinci amaxesha ama-15.
3. Isikhundla somzimba siyafana. Amagxa kunye nentloko ephakanyiswayo ukusuka emgangathweni, vula umzimba ngakwesobunxele, wabeka isandla sakho sokunene kwidolo lakho lesobunxele, thabatha isandla sakho sobunxele kwicala elifanayo kumgangatho. Gcina le ndawo iminyaka emi-3. Emva koko, ngaphandle kwe-jerks, thatha indawo yokuqala uze uphinde uphinde uhambise. Kwaye - amaxesha ama-5-10.
4. Yima emadolweni alula, izandla zihlala eziqongweni. Bend back to inspiration, gcina umqolo wakho ngqo, ikhukhu lakho liphakanyiswe. Buyela kwisikhundla sokuqala. Phinda izihlandlo ezili-8 kumqolo.
Ukuzivocavoca kwimizimba ye-muscle tone "jungle dance"
"I-Jungle Dance" yindlela yokuqala kunye nokuzonwabisa. Okokuqala udinga ukunweba ngokufanelekileyo, ukulingisa amakati - de kubekho umnqweno wokutshontsha ngokwenene, ngomlomo opheleleyo. Ngoku vula umculo ozithandayo womculo. Ngaphantsi kwayo kufuneka udansa, ugxume, uphendule, uphakamise ukucula. Yenza lo msebenzi kufuneka uqale imizuzu emi-5 ukuya kwimizuzu engama-30-40. Kuyinto enqwenelekayo ukuba ube nomncinci wengubo ngokwakho, ukuze isikhumba siphefumle. Emva kokuba umjikelezo wegazi "wokudansa" ubuyele kwizinto eziqhelekileyo, kunye nomoya - kungcono!
Ngoncedo lweendlela ezahlukeneyo kunokwenzeka ukufezekisa injongo ejoliswe kuyo - inani elincinci ngaphandle kwemithwalo ekhethekileyo.