Evgenia Mazur anati: "Zizindikiro za ukalamba wa thupi zimaphunziridwa bwino masiku ano. - Kusinthanitsa njira ndi kuthekera kochepetsa kuchepa, minofu misempha imasinthidwa ndi mafuta ndi ulusi wolumikiza. Mitundu yolumikiza "imamera" m'misempha, calcium imatsukidwa ndi mafupa. M'njira zambiri, ichi ndi chakuti anthu amasuntha pang'ono, ndipo zolimbitsa thupi sizingasinthidwe popanda kalikonse. Ndi zaka, kusuntha kwamphamvu kumachepa, miyendo yamadzi ikukula. Manja opunduka, zala, mapazi ... Mutha kukhala ndi mndandanda kwa nthawi yayitali. Mafunso akulu ndi oyambira ku Russia: "Ndani ali ndi mlandu?" Ndi chochita chiyani? ". Yankho ndi imodzi - muyenera kusintha moyo wanu. Gwiritsani ntchito masewera olimbitsa thupi pafupipafupi, sinthani zakudya, kuti mumve chidwi kwambiri ndi malingaliro a nkhope, bwerani kuzofanana. Kupatula apo, kupsinjika - pang'onopang'ono
Opha zigawo zonse zaunyamata, kukongola, thanzi, nthawi yaukali. Ndimaperekanso kukonzanso bwino komweko, komwe kumaphatikizapo kupewa kuwongolera, kuchira, kukhazikika! "
Gawo 1: Chisomo - Njira Yopita ku Thanzi
Evgenia Mazur anati: "Anthu nthawi zonse amafunafuna kwambiri za unyamata, thanzi lathu, thanzi komanso maonekedwe ake. Kupatula apo, tinabwera ku moyo uno kuti tiberenso ngati. Chifukwa chake chikhalidwe cha anthu ndi chilichonse chamoyo padziko lapansi zimakonzedwa. Khalani okongola, okongola, ofuna - chibadwa chachilengedwe cha munthu aliyense. Katswiri wazamisala dzina lake etkooff anati "zizindikiro za umunthu wathanzi ndi luso la kubadwa zimafanana ndi zizindikiro zokongola." Amagwira ntchito kusukulu ya Harvard ndipo anazindikira kuti "amuna ndi akazi okongola amalandila mapindu ake pa moyo wawo wonse kuposa momwe amawonekera osawoneka bwino." Akatswiri a geonstologist akhazikitsidwa: Ngati simusiya zinthu zomwe zimapangitsa kufa modziyimira pawokha kwa zaka, chuma ndi pafupifupi zaka 110-120. Ndipo ili ndi msinkhu weniweni! Zowona, aliyense adzadzigwirira ntchito yekha, gwiritsani ntchito pa iye yekha. Koma ngati mukufuna kuchita zabwino - muchite nokha! Kiyi yagolide - chitsime (moyo wafanapo). Onetsetsani kuti mwachita masewera olimbitsa thupi, zakudya zinazake, zopatsa chidwi, chisamaliro, ukhondo), ukhondo wamkati (umunthu wamkati komanso kulumikizana kwa madongosolo onse). Kupatula chilichonse cha unyinjiwu chomwe chimayambitsa ungwiro ndichosatheka. Masiku ano, madokotala, akatswiri odzikongoletsa, ndi anthu ochokera pamasewera omwe amayamba kugwiritsa ntchito zosangalatsa amamvekanso. Chifukwa chake, ndikofunikira kuti mulumikizane ndi akatswiri onse otchuka, omwe amangokhala m'modzi - osagwirizana. Komanso, dikirani chifukwa chake, zosungirako, zimathetsa ulalo umodzi kuchokera ku ukwati kuti ungwiro ukhale waungwiro ndi unyamata, koma kuti mukhumudwitse. "
Gawo 2: Tengani thupi
"Pofuna kukangana pamutu wakuti" Komwe Mungayambitse Komanso Chofunika Kwambiri, "Yang'anani pa Magweti Oyambirirawo, kuti muchepetse malingaliro osafunikira ndikusunga Evgenia Mazir. - Poganizira za matupi ndi phydiology ya thupi la munthu, asayansi akhala akumaliza kuti minofu yam'mimba ndi minofu yanyumba (zonyamula) ndizoyamba kukhala zabwino) kusintha. Kukhazikika kwa gawo lakumwamba la thupi kutsogolo kukusintha (malinga ndi lamulo la mphamvu yokoka), masamba amapindika (chifuwa Kyphonis amakwera. Ndi mtanda wa thupi, maulendo a diaphragm amachepetsa, kupuma kumakhala pansi, chifuwa chimapunduka komanso "kupindika" nawonso. Zotsatira zake, pelvis ikusintha ("imapotozedwa", ndikupanga "zopindulitsa" zopindulitsa "zopezeka kutaya matako ndi" halifar "). Mwamuna wokhala ndi zaka mubala kuyambira masentimita anayi ndi zina zambiri. Kodi chingabweze bwanji anthu otere? Nkhope yokongola? Osati. Idzakhala "yonama" pachifuwa, ndikukula chibwano chachiwiri, ndi nkhope yake (nkhope yake) si munthu ayi. Mapazi okhala ndi chithunzi chotere adzawoneka woonda, wokhala ndi mawondo a semi (chifukwa cha kuchepa kwa pelvis wosunthika, mawondo, mapazi). Chifukwa cha iye, zovulaza (zosokoneza), mapazi amasinthidwa, amasiya. Pankhaniyi, kuwonjezera pa masewera olimbitsa thupi apadera, omwe sayenera kukhala nawo mbali ya moyo wawo, palibe njira zothandizira kuti matesa kutikita minou ithandiza, osati mzere wapamwamba kwambiri.
Gawo 3: Zakudya zoyenera
"Chakudya ndi mphamvu, mankhwala, zinthu zachilengedwe komanso zomanga zofunika pakuchita mwakuthupi ndi malingaliro, kubwezeretsa ndi kukonzanso thupi," akutero Evgenia. - Ndi anthu angati omwe amafunikira - zimatengera zinthu ziwiri: zopatsa mphamvu zingati
pitani tsiku lililonse kwa munthu wofunikira (kusinthana koyambirira); Kuchuluka kwa ma calories omwe amafunikira ena, amayamba kuchita masewera olimbitsa thupi.
Kusamala ndi kuchulukitsa kwa zakudya (ziwiri-, zitatu-, zinayi-, mahekitala 5 patsiku).
Nthawi ziwiri: mapepala anzeru za anzeru zam'mawa ndi a adks-asket. Spartans - kukwezedwa ndi maphunziro a metabolism yayikulu kuchokera kwa zaka zazing'ono.
Zaka zitatu: Anthu amisala omwe sakonda kukwanira (ndi kagayidwe kambiri kapena wakwera), wokhala ndi zolimbitsa thupi.
Kuchuluka: Ndi mtundu wa ntchitoyi - monga chakudya chanthawi zitatu, koma ndi zolimbitsa thupi (maphunziro enieni akuthupi ndi masewera).
Kuchuluka kwa 5: Anthu amakonda kukwanira (ndi pang'onopang'ono kagayidwe), muukalamba, kuti muchepetse thupi (nthawi zambiri, koma osakwanira).
Hexide: Anthu omwe ali ndi matenda oopsa am'mimba, pambuyo pa ntchito zamagetsi pamimba zam'mimba zoyambirira za pambuyo poyambirira, ndi cachexia (pang'ono, koma kawirikawiri),
Kulemera.
Ndikofunikira kudziwa za "chakudya chotsutsana ndi" chakudya chotsutsana ndi ukalamba, ndiye kuti, za ngwazi. Chifukwa chake, kuti mukhale ndi mahomoni amafunika mkuwa, a Selenium, magnesium, manganese. Zogulitsa zomwe zimasunga mahomoni: chimanga, barele, mpunga, tirigu wa tirigu, nyemba, mtedza wakuda, maapulo wakuda, maapulo. Ndi nyama.
Kusintha kukumbukira, zinc, manganesese, mkuwa amafunikira. Zinc ali ndi kufiyira, buckwheat, nandolo zobiriwira, koko ndi chokoleti, zotupa, tchizi, tchizi cha nyumba, baananas, nthochi.
Gawo 4: Mtendere Wamkati
Mawu Oyera ali ndi mawu oti: "Ndi nthawi yomwe mudakhalapo ku Duwa, zidakupangitsani kukhala wofunika kwambiri." Ingoganizirani kuti mzimu wanu ndi duwa lomwe limafunikira malingaliro abwino, malingaliro owala, mtendere, "akutero Evgenia Mazur. - Kudzisamalira nokha ndi gawo lofunikira kwa aliyense. Akatswiri am'munda wa matenda ali ndi vuto lalikulu kuti azikhala bwino kuti azichita bwino komanso kudzinyenga. "Kukongoletsedwa kwa chakudya, kumangiriza chikhulupiriro chokha, kuwongolera kasamalidwe ka kapani."
Malangizo kuchokera ku Eugene Mazur:
"Mverani nokha kuti mumvetsetse mtundu wa zomwe mukufuna monga momwe zimafunikira maluwa
"Duwa Lanu". Mwina kudzakhala kuyimba kapena singano, mwina kulumikizana ndi anthu atsopano. Kenako afunseni thupi lanu, kodi mukufuna chiyani. Njira zokalamba zimasiyadi! Ngati mumagwiritsa ntchito masewera olimbitsa thupi nthawi zonse m'moyo wanu, thupilo lidzayamikila pothokoza, kuvala, mphamvu. "
Gawo 5: Njira Yamunthu
"Sindiyenera kudikirira Lolemba lotsatira, chaka chatsopano, tchuthi ... Izi ndi zifukwa zonse kuti zikokere ku sukulu yokongola, unyamata ndi nthawi yayitali," inatero Evgeny. - Apa aliyense akuyembekezera njira ya munthu. Ndipo zilibe kanthu kuti muli ndi zaka zingati, kumbukirani zoona kuti: "Sizimachitika mochedwa ndipo sizimabwera molawirira!" Mukadza kwa ife, zonse zidzakhala nthawi yayitali! Nthawi iyamba kugwira ntchito kwa inu ndi ungwiro wanu. Osayesa kunena kanthu kena pa intaneti. Muyenera kuchita chilichonse pabizinesi yanu. Kodi kudalira zilakwe kwa akatswiri, bwanji mukutsutsidwa kwambiri? Kumbukirani: Ntchito imodzi siyingakhale yabwino kwa aliyense! Aliyense ayenera kukhala ndi zawo zonse. Kuphunzitsana ndi wophunzitsa munthu, ndi ntchito yake, ndiye mphatso yabwino kwambiri yokondedwa chaka chatsopano! "
Onani kuchokera kunja
Alexandra Retepeko, Kinesiogist, Rehabitol:
"Malingaliro anga, chiphunzitso chachipatala ndi chitonthozo chamaganizidwe, ntchito yamagalimoto, zopatsa thanzi komanso zokwanira zakudya. Izi ndizofunikira kwambiri mu metropolis. Popanda kuchita masewera olimbitsa thupi, minyewa yambiri imachepetsedwa. Izi zikuyenera kuwonjezera thupi, kunenepa kwambiri kumakula, kusokonezeka kwa kagayidwe, chifukwa chake, matenda a mtima. Choyipa chachikulu cha kuponyera magazi kuchokera kumalekezero a m'munsi, chiopsezo cha thrombosis chimakwera. Nthawi yomweyo, chiopsezo chokhala ndi matenda a shuga chikuwonjezeka, potency amachepetsedwa komanso kusamvana ndi malingaliro. Minofu ndi mafupa siofunikira, monga anthu ambiri amaganiza, koma kuyenda mokhazikika! Zing'onozing'ono minofu zimadzaza, mwachangu zimafooka
Ndi kukalamba. Kodi mwasankha kuchita masewera olimbitsa thupi nthawi zonse? Zabwino kwambiri! Malangizo omwe angakhale othandiza: Kuphunzitsa ndikuphunzira kusuntha kumanja kumangoyang'aniridwa ndi mphunzitsi wophunzitsira wa masewerawa; mayeso ndi kufunsana ndi dokotala chifukwa cha magwiridwe antchito a thupi; Kuwongolera kwa kuchuluka kwa mtima pa ntchito. Zochita zolimbitsa thupi ziyenera kukhala zokwanira, zokwanira, moyo wonse! "
http://fitnes-style.pro/