Sau nawa kuka yi alkawarin yin hoto a bakin rairayin bakin teku, wanda zai kasance a bayyane bayyane latsa ku kuma zagaye bututun ku? Koyaya, ba abu mai sauƙi ba ne a cimma nau'i na ganshe, kamar yadda zai iya zama kamar tsoka, amma kawai ku rage adadin mai subcutuni. Idan baku san yadda za a zaɓi da yawa da rasa nauyi ba, wanda aka shirya muku shiri don kakar wasa mai zuwa.
Tsoka mai tsoka
Masu horarwar sun zo da wannan kalmar don tsara tsari na kara tsokoki a cikin girma sakamakon horo ne - daidai yake da irin wannan tasirin da kuke buƙatar cimmawa. Duk da yake kun je jeans da masu sakin faɗin faɗin, kar a kara yawan kwantar da hankali - daga 1400-1600 kk don 2000-2200 kk. Kada ku yi sauri a can ne alewa da kayan kwalliya, zai zama mafi inganci don ƙara rage abincin da mai, buckwheat, shinkafa mai launin ruwan kasa tare da kwayoyi, avocado da man shanu. Theara kwantar da hankula a hankali - 200 kk a mako - kuma a hankali rage shi a karshen kakar wasa, farawa daga Maris-Afrilu.
Abokan motsa jiki mai nauyi zai karfafa tsokoki
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Canza tsarin horo
A yayin saiti, yana da mahimmanci don canja shirin motsa jiki don wuce haddi makamashi ana cinyewa yadda ya kamata. Idan yawanci zaka iya yin maimaitawa 10-12 a cikin hanyar, rage adadinsu har zuwa 4-6 da kara nauyi. Gwada kada ku kula da gaskiyar cewa nauyin sanda yana ƙaruwa - wannan na iya haifar da toshewar hankali da tsoron motsa jiki. Tushen horo shine ainihin darussan (dabbobi, traction, squats), wanda don kammala azuzuwan buƙatar ƙarin kuɗi tare da infuling darups da ke aiki a wannan rana.
Kula da fata
A lokacin motsa jiki mai nauyi, zargin tsoka suna jin rauni, sabili da haka, a sakamakon haka, ana zuba tsokoki da ruwa - an iya riƙe ganyen gani na 1-2 days. Don hanzarta overclocking na lymphs, ba kwa buƙatar kar a manta game da tausa: yi shi a gida tare da bankunan ruwa da fata, je zuwa hanyar a cikin salon ko fatar fata tare da goge goge. Bayan hanyoyin, tabbatar cewa amfani da kirim mai gina jiki a kan fata tare da abun da ke da arziki mai arziki a cikin bitamin da kuma moisturizing na halitta. Hakanan a cikin hunturu muna ba ku shawara ku goge kafafu da gindi tare da ruwan shafawa mai ɗauka - iri ɗaya ne kuka dace da fuska. Lotion zai taimaka da sauri zuwa saurin sabuntawa na sel - babu peeling da abin mamaki na struts. Da farko, mun rubuta game da yadda za a zabi acidic.
Kar ka manta da yin tausa
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Tivationarfafa - jingina na siriri adadi
Yawanci, masana ilimin mutane ba su ba da shawara ga siyan abubuwa don girman ƙasa ba, amma masu horarwa sun yarda da su kawai a sashi. Duk wani yana da muhimmanci a ga sakamakon, kuma yana zubowa cikin girman kai nasa da gamsuwa da bayyanar sa. Maimakon wani kunkuntar ƙaramin siket ɗin, sayan kayan wasanni: Gajeriyar ƙasa da leggings a kan kuzawar da aka mamaye. Da zaran ka zo cikin tsari, irin wannan kayan aiki zai dube ka da kyau.