Mufilimu ya Sergey Gubenova pali mafilimu ambiri ndi makanema a TV ndi ma TV, pomwe kuphatikizapo masewera ochita masewera olimbitsa thupi, ndi ofunika kwambiri. Sergey mwiniyo amavomereza kuti ntchitoyo yomwe yakhalamo yakhala mbali yofunika kwambiri ya moyo wake.
Ndimayesetsa kupita kuholo katatu pa sabata. Koma, zoona zonse zimatengera dongosolo la ntchito: Ngati maulendo akuwombera, zokambiranazo ndizosiyana m'mizinda ina, ndiye kuti kunyumba si nthawi yosiyanasiyana monga mukufuna. Zoyenera kunena za holoyo. Pamene ku Moscow, ine ndikuphonya makalasi. Chabwino, ngati nthawi yonseyi ndi yoipa, ndiye kuti matalala m'mawa akudula. Makamaka tsopano, munyengo yofunda.
Kinnogi Sergey Gubenova - anthu olimba mtima komanso okonzekera bwino
Chithunzi: chimango chochokera mu mndandandawu "
Kuphatikiza pa ntchito yophunzitsa ku Mulango, ndimachita pilates. Ambiri molakwika azindikira kuti Pilato ngati gawo la yoga ndikuwona masewerawa kwa akazi. Koma chowonadi ndi chakuti anthu amathanso kuchita chibwenzi. Pa masewera olimbitsa thupi pa anilators, minofu yakuya imakhudzidwa, zomwe sizigwiritsidwa ntchito ngakhale ngati muli ndi ma eerobics ochita masewera olimbitsa thupi. Pilates amandilola kuti ndisunge thupi ku Tonus, limaphunzitsa kuti ndimve minofu iliyonse ndikuwongolera thupi lonse.
Banja la Sergey - gwero lenileni la kudzoza. Ali ndi ufumu wa buini kunyumba. Wochita seweroli ali ndi ana aakazi odabwitsawa: Karina, Angelina ndi Katherine
Chithunzi: Instagram.com.
Nthawi zina zakudya zanga zimadutsa kudzera mu dongosolo lokhazikika. Apa ndimathandiza omwe ndimachita nawo. Zowona, zimachitika m'masiku amenewo mukadzayamba mwadzidzidzi. Mwachitsanzo, pojambula. Zakudya zanga, kutengera nthawi ya chaka, sikusintha kosintha. Inde, nthawi yachilimwe pali zipatso zambiri, koma m'nyengo yozizira, mukamvetsetsa kuti phwetekere siingakhale phwetekere kwambiri, ndibwino kusiya iye kupanga mankhwala. Maziko a zakudya zanga ndi mapulotekeni. Shuga, chakudya chodyera mwachangu, mafuta ndi okazinga osakira. Chabwino, kapena osadulidwa pang'ono. Dzichepetsani mu khofi, ngakhale ndimazikonda. Mapuloteni, monga mukudziwa, amathandizira kuti thupi lizimveke ngati khungu ndi tsitsi, limathandizira kupanga minyewa kuti ikhale minofu, imalimbitsa chitetezo cha mthupi. Nyanja ya Ubwino! Chilichonse chiyenera kusinthidwa, ndipo ndizosatheka kudya mapuloteni amodzi.
Pomwe ndikufunadi, mutha kuchita chilichonse. Mu zosokoneza pakati pa kujambula, nditha kudya zotchedwa zoletsa. Posachedwa, khachapuri sanasungidwe ndi ana awo akazi. Koma ndimayesetsa kutsatira moyo wathanzi.
Sergey imayesa kupita ku masewera olimbitsa thupi katatu pa sabata. Makalasi a Pilato aonjezedwa posachedwa pa Maphunziro A Chikhalidwe
Chithunzi: Instagram.com.
Menyu kuchokera ku Sergey Gubenova
Chakudya
Sindingathe kuyerekezera tsiku lanu popanda oatmeal chakudya cham'mawa, chomwe ndimadziphika nthawi zonse. Nthawi zambiri ndi Chinsinsi cha Chingerezi, pali phala pamenepo, ndipo amatengedwa ngati mbale yayikulu. Ku England, imakonzedwa kuchokera ku mbewu, koma ndimangotengera Hercules osati kuphika mwachangu mwachangu.
Chinsinsi: Makapu anayi amadzi, chikho cha oatmeal, mchere pang'ono ndi shuga, mkaka. Ndimabweretsa madzi kwa chithupsa, kutsanulira ma flakes, kusungulumwa nthawi zonse. Ndimawonjezera mchere ndikuchepetsa moto pang'ono. Kholo lotentha pamoto wosachedwa ndi mphindi 30. Ndikuwonjezera shuga ndi mkaka kupita ku phala lomalizidwa. Porridji yotere idzasungidwa mufiriji, ndipo ngati mukumvetsa kuti m'mawa sipadzakhala nthawi yoti kuphika, dzipangitseni kuti chakudya cham'mawa ubwerere madzulo. M'mawa, phala liyenera kuchotsedwa mufiriji, kuwonjezera madzi otentha kapena mkaka, kuyambitsa ndi kuyikidwa mu microwave. Zipatso nthawi zonse zimawonjezera zipatso kwa whale: m'mawa mutha kukhala ndi nthochi, ngakhale anali kalori, imadyetsa chakudya cham'mawa. Ndi apulo, kiwi, toctarines.
Mgonero
Ndani adati ngati zokoma, zimatanthawuza zovulaza nthawi zonse? Pali mbale yabwino, monga nsomba zokazinga ndi masamba ophika. Chokoma. Zothandiza. Ndikukonzekera nthawi yomweyo. Yoyenera masanawa.
Chinsinsi: Chotsuka nsomba, ndikuthira mkati ndi mafuta kunja, kudula mu zitsamba ndi zonunkhira. Mwachangu pa cholumikizira cha preheated kwa mphindi 10-15 mbali iliyonse. Pepper, tomato, zukini adadula, kudula mafuta ndi zitsamba, mwachangu mpaka wokonzeka, nthawi zonse amatembenukira.
Mgonero
Katswiri wopanga kwambiri ndi bere la nkhuku. Ngati kulibe mphamvu mu mawonekedwe abwinobwino, mutha kupanga fillet ku Kefir. Chakudya chamadzulo, njira yabwino yofunika kudya.
Chinsinsi: Dulani 100 g fillet ndi kusakaniza ndi mchere, tsabola, amadyera. Sakanizani 50 ml ya Kefir, 50 ml ya madzi ndikutsanulira fillet. Ikani maola osachepera atatu mufiriji. Kenako ikani poto yotentha ndikuzimitsa mphindi zisanu mbali iliyonse.
Zolimbitsa Mtima "Zankhondo"
Cholinga chake ndikupanga pakati ndikukhazikika kwa msana wa lumbar. Imaphatikiza zolimbitsa thupi mobwerezabwereza, kulimbitsa pakati, kumatanga miyendo ndi khosi, komanso ntchito yotsimikizika ya minofu ya matola ndi manja.
Zolimbitsa Mtima "Zankhondo"
Wanmekik
Atagona kumbuyo, miyendo yolimba, manja amatha kukhala otchuka. Pa mpweya wotuluka, kwezani mlanduwo, kwezani ma m'manja pansi pansi, kuwongola miyendo. Nyumbayi ndi yolimba pansi ndikukhazikika, masamba sakhudza rug. Mumpu, bwererani kumalo ake oyambirirawo.
1. Mapazi owongoka ndikutsitsidwa ndi madigiri 45 pamwamba pa pansi. Kupuma motalikirapo. Pindani m'munsi kumbuyo chifukwa cha minofu yazosindikizidwa ndikukoka m'mimba!
2. Miyendo ikatambasuliratu, ikani miyendo kumapazi, zidendene mkati, zimakoka masokosi payokha.
3. Miyendo inayake, osaziyika pansi kapena madigiri 45 kuchokera kwa iye, poyimilira minofu ikaphatikizidwa, mapewa ndi masamba amawukitsidwa. Mu "zana" pali mayendedwe aliwonse a miyendo ndi mikono yopumira pamalo oyenera a nyumba (masamba osasunthika, khosi silikupitilira).
4. Onjezani kumenyedwa ndi manja owongoka, kuwombera kasanu pampuliro wautali ndipo asanu pa kutuluka kwanthawi yayitali. Kuchita izi, gwiritsitsani nyumba mu voliyumu.