Maria Kravtsova: "Rimwe mu cyumweru ntegura umunsi upakurura"
- Maria, umuhungu wawe nta mwaka. Nigute wishyize imbere nyuma yo gutwita?
- Reka dutangire neza ko ndi mbere yo gutwita, kandi mugihe nagerageje kutaba "kumera." Muri rusange, birababaje cyane ko kuba abadamu benshi bakiri bato batangiye gutekereza kubijyanye no kwifata nyuma yo kubyara, iyo bamenye aho ibirometero 30 bikomoka ubwoba. Ntabwo ndishimye cyane, kandi nkunda banyarwandakazi muburyo, ariko tuzatwara imizigo itangaje - Igikorwa ntabwo ari ingaruka kuri sisitemu zose. Nibyo, mugutegereza umwana, umubiri utakaza icyahoze ari ijwi, ariko nta mpamvu yo kumena umutwe ngo yihutira muri siporo mu bitaro. Amasomo meza kumezi abiri nyuma yo kubyara - imikino nigihe kirekire hamwe numwana. Ku kwezi kwa kabiri nahujije inzira yo "kwiteza imbere" yoga. Noneho mubuzima bwanjye no gusubiza tennis mpereye hamwe nibidukikije byose! Kubera ko by'agateganyo ntuye hafi y'inyanja, simbyirengagiza no inzira zo mu mazi.
Maria Kravtsov Rimwe mu cyumweru abereye umunsi upakurura, kandi akunda yoga na tennis. .
- Ni ubuhe buryo bwo kweza umubiri ukora mu mpeshyi?
- Mu mpeshyi ushaka kuba atari slimmer gusa, ariko kandi yishimye! Kubwibyo, rimwe mu cyumweru ntegura umunsi upakurura, kugaburira hamwe na cocktail ishingiye ku mbuto n'imboga zo mu ruzingo rukonje. Ikigereranyo nk'iki kirakunzwe cyane, ntabwo gitera imihangayiko nini kumubiri, ariko yerekana neza umubiri, ariko iteze imbaraga, itezimbere imiterere yuruhu, kandi umwambi wibiro uhinduka muburyo bwifuzwa.
- Kora impinduka zumubiri mu mpeshyi?
- Isoko - Igihe cyo kuva muri salle mumuhanda! Benshi kandi bahisemo amasomo mu kirere cyiza, ariko ndateganya gusa ibikorwa byo gusiganwa ku maguru mu gihugu no kwinezeza mu gihe cy'imbeho, nubwo ntekereza ko ari ingirakamaro bidasanzwe! Hamwe no gutangira ubushyuhe, nzishimira kwimura rugari yoga ku byatsi, kimwe nakazi hamwe n'uburemere bwacyo ku mikino ifunguye. Kandi, byumvikane, kugendana numuhungu bizarushaho gukora cyane kandi birebire!
Umuhanzi Varvara yemera ko mu mpeshyi ari ngombwa gukora kumena umubiri. .
VarVara: "Numunsi wambere wimpeshyi, ni ngombwa gukora kumenagura"
- Barbara, ufite ibintu byiza byubwiza?
- Nyuma yimbeho, umubiri ni ngombwa kubona vitamine. Kubura kwabo muburyo buhagije burigihe bugira ingaruka mbi ku ruhu n'umusatsi. Kubwibyo, hamwe nimpeshyi yambere yimpeshyi ni ngombwa kuyangiza, byibuze byoroshye kuzana ibintu byose bitari ngombwa. Naho uruhu, nkora masike zitandukanye, isuku. Nyuma iherutse muri Tayilande kandi ngaho nagerageje masike karemano mva mu mbuto zaho: Gusa ubaroha kandi wongere amavuta yingenzi. Amavuta ya cocout aratunganye kumisatsi numubiri. Kandi mumaso urashobora gukoresha ibicuruzwa bikomeye byo murugo - kweza masike yibumba. Biroroshye guteka murugo: ibumba rivanga n'amazi yijimye, kandi witeguye. Ariko usibye kurera murugo, nagira inama yo gusura Benedicien no gukora isuku no gucogora muburyo bwumwuga bukwiranye nuruhu rwawe. Kandi, birumvikana ko siporo. Afite tone, begts, na nyuma yimbeho bizafasha kuza vuba.
- Uhindura ibiryo byawe mu mpeshyi?
- Ni ngombwa cyane kugirango byoroshye kandi byuzuke byinshi nkibishoboka. Kuri uwo bigoye, byibuze nibura kureka ikaranze n'ifu, uhereye ku biryo biremereye no kujya mu mboga, ibinyampeke, amafi. Nshyizeho ibiryo byumwaka. Kubwibyo, ntabwo ngomba guhora twubaka ikintu, umubiri wanjye umenyereye. Mubyukuri, nkunda ibintu byose, ariko sinshobora kubigura. Ibicuruzwa byanjye nyamukuru ni imboga, imbuto, amafi, icyatsi. Mugihe icyo aricyo cyose. Nibyo, ukurikije ibihe, ibicuruzwa bimwe ni binini kuruta - bike.
- Kunoza imyitozo ngororamubiri cyangwa, kubinyuranye, kugabanuka?
- Komeza bike. Nubwo ntari umunebwe kandi nta gutuza mubihe byose. Gusa hamwe nimpeshyi mugihe ibintu byose byabyutse, ndashaka kugenda kurushaho, imbaraga zigaragara cyane. Ariko ni ngombwa kudatunganya no gukora muburyo bwacyo. Utiriwe urenze umubiri.
Evelina Bledman ishyigikira imiterere hamwe na aquaaaerobics. .
Evelina Bledon: "Nkunda Aerobics muri pisine"
- Evelina, wigeze ukomeza guta ibiro byinyongera byatsinzwe mu gihe cy'itumba?
- Rimwe. Njye nandi bakinnyi bake biyandikishije ku nkuru hamwe n'ikinyamakuru kimwe. Tugomba kugabanya ibiro mu mezi atatu. Nataye ibiro bitandatu nabujije, mu byumweru bibiri, hanyuma bica indyo. Sinshaka kugabanya ibiro, kugirango mbuze. Nubwo aho giheraga yunama kubantu bashobora kwicara kumazi.
- Kandi wumva umeze ute kuri siporo?
- Kwimuka - Birumvikana, yego. Ntabwo niruka. Igihe kimwe nabwiwe ko kwiruka byangiriye nabi kubera umugongo. Kandi icyo wahunga, kurugero, ntabwo ari ingirakamaro kuri asfalt. Ikindi kintu kiri muri stade hamwe no guhindurwa bidasanzwe cyangwa kuruhande rwishyamba. Kubwibyo, ndahita njya. Ejo, nimugoroba, nashakishije metero kurubuga rwawe. Mugereranije no kugenda, imyitozo yo guhumeka, igoreka. Ndagerageza kandi kwiyongera kuri yoga. Ndasenga aerobics muri pisine. Kubwamahirwe, kubera gahunda y'akazi, ntabwo twitabira amasomo kenshi. Ariko niba rimwe mu cyumweru ndabona, noneho ndabyumva. Ndacyagerageza gukora massage, gupfunyika. Cyane cyane murugendo mugihe ushobora kubaza igihe. Kandi byanze bikunze bwo kwiyuhagira.
- Kwita kuri wewe mu mpeshyi urahinduka cyangwa utabikora?
- ntabwo. Ntekereza ko wowe ubwawe ukeneye kubungabungwa muburyo bwiza. Nubwo nashushanyije ibitekerezo: izuba rikimara gusohoka, hari abantu benshi muri club yacu ya siporo.
Sergey Parkhomenko Ibanza Cardiotrans. .
Seryoga (Sergey Parkkomenko): "Imibereho igomba guhinduka cyane"
- Sergey, wagombaga kurangiza kilo mu gihe cy'itumba?
- Ndashobora kugabanya ibiro byoroshye. N'igishobora. Ikintu nyamukuru ni umutima mwiza. Ibisubizo byanjye: 3-4 cardiotransports kumunsi, iminota 30-45. Muri icyo gihe, ntarenze 100 g ya karubone ya karubone, poroteyine na fibre - mu mbogamizi, isukari, inzoga, amata, ifu - ikuraho. Ntibyoroshye kwihanganira, ariko ibisubizo birakwiye.
- Mubisanzwe abagore bo mu mpeshyi baricara ku ndyo. Ni iki gituma abagabo bazana gahunda?
- Biragoye ko abagabo bareka inzoga. Kubwibyo, hafi ya bose kuri beer yinyenzi hamwe numusaya wa hamsters. Imibereho igomba guhinduka cyane. Isoko ryinyungu zimyitozo yumuco kumubiri - kwibeshya. Urashobora kugabanya ibiro bimwe hanyuma uzane imitsi mumajwi, ariko ntakindi. Nukuri nuburyo bwiza bwimyaka y'amahugurwa no mubushakashatsi bubabaza kumubiri wawe.
- Uhindura ibiryo byawe nyuma yimbeho?
- Ndya monotonous. Ubu ni ubwoko bwinshi bwa poroji ku mazi: Umuceri, Oatmeal (20009 g cy'uburemere bwumye kumunsi), icyatsi n'inyama z'inkoko cyane cyane.
- no gukora siporo?
- Imyitozo ngororamubiri igomba guhuzwa na cardiotranns. Bike, kwiruka, koga, guterana, guterana, tennis, umupira wamaguru na basketball ndahuza n "" icyuma ".
- Ufite resept, Nigute wasa neza mu mpeshyi?
- Iminota mirongo itatu ya Cardio mugitondo cyigifu cyubusa niminota 30 mbere yo kuryama. Uzaba umurego no gushya. Kandi usure izuba. Imyidagaduro myiza nikintu gihora gitangaza imvugo yawe.