Kumapeto kwa chilimwe, mkazi aliyense amafuna kuti aziwoneka bwino. Kupatula apo, kutsogolo ndi gombe, mini ndi Bikini. Koma ma kilogalamu owonjezera akuphwanya mapulani onse. Pochita mantha, mkazi amaponya pazakudya zosiyanasiyana, zomwe thupi lake ndipo iye mwini akukumana ndi mavuto. Kuyembekezera tchuthi chimasandulika kukhala ufa. Kuti mupewe izi, lolani mgwirizano ndi ubongo wanu ndikuwunika malamulo ake. Tsatirani upangiri wanga tsiku lililonse.
Makina Akumwa
Kudzuka m'mawa, choyamba kumamwa chaching'ono chakumamwa cham'mimba. Uku ndi kusamba kwamkati komwe kumayambira thupi ndi misonkho. Imwani kapu yamadzi kwa mphindi 10-15 musanadye chilichonse. Mutha kukhala ndi njala yabodza, ndipo ngati sichoncho, ndiye kuti mwadzaza m'mimba, potero musadye kwambiri!
Kuletsa pazogulitsa
Ngati mumenya madyerero, ikani mandimu losk kapena theka la mandimu pafupi ndi mbale. Kuwaza ndi mandimu, kapena pakati pa mbale amadya mandimu. Ndimu imathandizira kugawanika kwa mafuta ndikusintha chimbudzi. Zithandizanso kuchepetsa kuchuluka kwa chakudya chomwe chadyedwa, chotsani kuvomerezedwa ndi thupi la mafuta ochulukirapo, zomwe zimatsimikizira kuti mumachepetsa thupi. Ikani chiletso pa zipatso, zosemphana, ufa, wokoma, zamzitini, komanso chakudya chofulumira. Ndikukulangizani gulu lonse la kalori kuti muchoke m'mawa. Mutha kupusitsa mwambo pang'ono komanso nthawi yomweyo musasinthe. Mwachitsanzo, saladi wa olivarier anasintha pang'ono malinga ndi kapangidwe kake. M'malo mwa soseji, gwiritsani ntchito nyama kapena chifuwa cha nkhuku, m'malo mwa nkhaka zamchere - zatsopano, kuwonjezera mandimu, kuposa amadyera. Kuphatikizika kwa zopatsa mphamvu zasintha kumbali yabwino kwa inu, ndipo kukomako kunali kwabwino!
Idyani zipatala!
Kumbukirani: Kuti muchepetse kunenepa mwachangu, idyani ndi ola limodzi! Yambitsani koloko ya alamu ndikudya maola atatu aliwonse mu mapepala 5. Mwachitsanzo, chakudya choyambirira pa 8.00, chachiwiri - pa 11.00, chachitatu - 14.00, chachisanu ndi chisanu komanso chomaliza - pa 19.00. Mu phwando lomaliza, gwiritsani ntchito chakudya chama protein. Pambuyo pa 19.00 Imwani madzi popanda zoletsa.
Kuchepetsa kuchuluka kwa magawo
Musanadye, yeretsani chakudya. Gawo lanu lisakhale loposa 300 magalamu pawiri. Mutha kuphatikiza ndi kuyesa ndi zinthu. Mwachitsanzo, mbale imodzi: nsomba kapena nyama - 60-80 gr, masamba - 100-150 gr, porridge 50-70 gr. Mapuloteni, chakudya ndi chimbale ndi ulusi wambiri mutha kuphatikiza kukoma kwanu. Mumvetsetsa zomwe mungachepetse kunenepa ndizosangalatsa komanso zolakwika. Ndipo simuyenera kukhala ndi njala. Chinthu chachikulu ndikusankha zinthu zoyenera!
Malonda
Popanda zifukwa, yendani kwa mphindi 30 pagawo latsiku lililonse kapena kuthamanga kosavuta. Nthawi iliyonse komanso kulikonse komwe mungagwiritse ntchito mini-zovuta zamasewera:
1) kutsanzira kulumpha pa chingwe - 200;
2) Kukakamiza kuchokera pansi - 3 kumabwera kawiri kawiri;
3) Squats akuya - 3 abwera 25;
4) Squats mu LUNE - 3 imayandikira nthawi 15;
5) Kukweza nyumba kunagona kumbuyo. Timapanga kuchuluka kwa zobwereza mu njira zitatu (zosindikizira);
6) kutsanzira njinga kunagona kumbuyo. Timapanga kuchuluka kwa zobwereza mu njira zitatu (zosindikizira).