Chilimwe chimatipatsa zabwino zambiri: tchuthi chokha, dzuwa, nyanja. Tikukwaniritsa: Ngati nthawi yozizira idamwalira ma kilogalamu owonjezera, ndiye masiku angapo nyengo ya kusamba isanakwane, zozizwitsa siziyenera kudikirira. Koma pali nkhani yabwino! Ngati mwakonzeka kuchita nawo tsiku lililonse, munthuyo adzakhala bwino kwambiri ndipo mudzakhala ndi chiyambi chabwino kuti mupange thupi lanu. Momwe mungachitire izi, katswiri wathu wa blogger Jan Stepaniva adzauza.
Chofunikira kwambiri ndi chakudya chanu. Makunja asanu ndi atatu pa 100 aliwonse okongola amapangidwa kukhitchini, makumi awiriwo ndi ntchito komanso maphunziro.
Kuperewera kwa calorie, kukana zinyalala za chakudya (chakudya chofulumira, zinthu zomwe zili ndi zotchinga, zotsekemera komanso zokoma) komanso kukonda zinthu zabwino zimapereka zotsatira zabwino. Padzakhala madzi owonjezera. Ndikofunika kukumbukira, makamaka patchuthi chomwe zipatso zimaphatikizanso shuga zomwe mumachira msanga. Chifukwa chake, funso ndi: Chifukwa chiyani sindimachepetsa thupi ngati mudya zipatso zokha, - zimazimiririka zokha. Mafuta othamanga - m'mawa chabe!
Kodi mungamangire bwanji maphunziro kuti alowe mu mawonekedwe? Ambiri amayamba kutopa kwambiri, koma mafuta amawotchedwa ndi luso lokhala ndi pulsumeter. Kugundi kwako kuyenera kumenyedwa zana limodzi mphambu makumi awiri kudza makumi anayi, ngati atakwera pamwambapa, mukugwira ntchito kale pa kupirira, osati chifukwa choyaka mafuta. Nayi malingaliro anga akuluakulu.
Kukhalapo kwa phulutsi, pang'onopang'ono, koma kardio kochepera ola limodzi. Chitani Cardio pamimba yopanda kanthu. Ngakhale kuchuluka kwa glycogen pazakusaka tulo, thupi lathu limayamba kugwiritsa ntchito mphamvu m'matangadza awo. Mafuta amawotcha kaye, koma muyenera kusamala: minofu imayamba kukwezedwa pambuyo pa mafuta. Chifukwa chake, kuyenda mwachangu m'mawa, m'mawa, m'mawa wokhala ndi ma skinamotie (amadyera, nthochi ndi madzi ena) ndi phala lalitali lophika lidzakupangitsani kukakamira kwakukulu mu Kusefukira.
Kuphunzitsa Powern, popanda iwo kulikonse. Kukhalapo kwa minofu kumathandizira kugwiritsa ntchito zopatsa mphamvu kawiri, ngakhale ngati simuchita chilichonse. Osawopa mamba akulu, ndi chikhumbo chonse chomwe simukufuna kusungunula pamlingo wonyezimira. Mphamvu zolimbitsa mphamvu mudzapeza mpumulo wokongola. Pangani njira zaposachedwa kwambiri zobwereza pang'ono ndi zobwereza zochepa "Kudzera sindingathe": Ndiwothandiza kwambiri ndipo zimawonjezera kuchuluka kwa minofu.
Limbitsani nyumba - sungani bar tsiku lililonse. Pezani chizolowezi m'mawa uliwonse kuti mupange masewera olimbitsa thupi, amawotcha zopatsa mphamvu zopatsa mphamvu ndikulimbitsa thupi. Tsiku lililonse, onjezani nthawi yopumira m'mitundu yosiyanasiyana ya matabwa (mbali, pamavuto ndi manja owongoka).
Ndigawana zinsinsi zanga zazikulu - monga momwe ndidasinthira pambuyo pake atatha kutenga pakati yachiwiri. Mwana wamkazi adabadwa mu Meyi, ndipo nthawi yachilimwe tidapita kunyanja. Ndidamugwira m'manja ndikuyenda kunyanja. Bwerani m'madzi pang'ono pamwamba pa bondo: madzi kukana kumapangitsa kuti zikhale zovuta, chifukwa chake muyenera kuchita zina. Kuphatikiza apo mumakhala ndi ma cellulite kutikita mizere yamadzi.
Ndipo koposa zonse, zochita zilizonse tsiku lililonse zidzathandizira kufulumizitsa kunenepa ndikutsatira zotsatira zake. Beach Volleyball, njinga yaphiri, kuyenda m'mapiri, odzigudubuza kuphatikiza zakudya zabwino kwambiri ndikupanga zodabwitsa. Adadziyang'ana nokha!
Chithunzi chojambulidwa ndi wolemba
Masewera olimbitsa thupi kwa yagoditz
Tengani udindo kumbuyo, kwezani mawondo anu. Koka manja anu m'mbali mwa thupi. Mutha kuyika zidendene pa nsanja, zatipanga nokha.
Tidayika pakati pa ntchafu ya ntchafu ndikusunga nthawi zonse pankhani ya kukangana.
Kwezani matako, kuwafinya, kudulira masekondi angapo ndikubwerera pang'onopang'ono pamalo akewo, osakhudza pansi.
Chitate zobwereza 20 za njira zitatu. Onani mpweya wanu, musachedwetse.
Chithunzi chojambulidwa ndi wolemba
Sum Squatring ndi kulemera
Tengani kulemera kwanu pakukonzekera kwanu (ma dumbbell kapena zolemera).
Imani molunjika, miyendo yayitali mapewa ambiri, masokosi amachokera ku madigiri makumi anayi ndi asanu.
Pang'onopang'ono tsikani, ndikusunga kulemera pakati pa miyendo m'manja, ndikupanga kukhala pansi mpaka m'chiuno mwanu chikufanana.
Mawondo ali mu ndege imodzi ndi masokosi. Ndani amafuna kusokoneza, kubweretsa zidendene pansi.
Bwerezani nthawi 10-15 nthawi zitatu njira.
Chithunzi chojambulidwa ndi wolemba
Ma flinches ndi mpira
Imani molunjika, miyendo pamiyala ya mapewa, sungani mpira wocheperako pamaso panu pa ntchafu.
Sinthani minofu ya mlanduwu. Pitani patsogolo kwa 60-90 cm. Madontho Odabwitsa mpaka kumbuyo kwa mwendo ali pafupi kufanana. Gwiritsitsani izi.
Chitani zopindika, kubwerera kumalo ake oyambirirawo, ndikubwereza zolimbitsa thupi nthawi 10-15. Sinthani mwendo wanu.
Kuguba tulo, timapanga mabodza, timabwereranso kumalo oyambilira pampweya.