MuFilmography yeSergey Gubicy Gubicy Guru neTV zvinyorwa, mune iyo kuwedzera kune mutambo wekuita, fomu yakanaka kwazvo yakakosha. Sergey pachezvake anobvuma kuti basa paari rave rakawanda rave chikamu chakakosha chemararamiro ake.
Ndinoedza kuenda kuhoro kanokwana katatu pasvondo. Asi, zvechokwadi, Izvo zvese zvinoenderana nehurongwa hwebasa: Kana kupfurwa kwekupfura, mharidzo dzakasiyana mune mamwe maguta, saka ini ndiri pamba hazvisi zvaunoda sezvaunoda. Zvekutaura pamusoro pehoro. Rini muMoscow, ini ndakarasikirwa nemakirasi. Zvakanaka, kana nguva yese yakawanda yakaipa, saka mangwanani jog ari kutemwa. Kunyanya ikozvino, mumwaka unodziya.
Kinhergi Sergey Gubanova - Vanhu vakashinga uye vakagadzirira zvakanaka mumuviri
Mufananidzo: Chimiro kubva kuNhevedzano "Yakaratidzwa"
Pamusoro pekudzidziswa kwesimba pane simulators, ini ndinoita pilates. Vazhinji vanofunga zvisizvo pilates sechikamu che yoga uye funga uyu mutambo wevakadzi. Asi chokwadi ndechekuti varume vanogona zvakare kuitawo. Munguva yekurovedza muviri pane simulators, tsandanyama dzakadzika dzinokanganiswa, dzisinganyatso kushumirwa kunyangwe kana paine mamiriro epagetsi aerobics uye mune yekirasi yekurovedza muviri. Pilates anotendera ini kuti ndichengete muviri mu tonus, inodzidzisa kunzwa tsandanyama yega yega uye kudzora muviri wese.
Mhuri yeSergey - Chinyorwa chaicho chekurudziro. Ane humambo hwemusikana kumba. Mutambi ane vanasikana vatatu vanoshamisa: Karina, Angelina naCatherine
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Dzimwe nguva hutano hwangu hunopfuurira kuburikidza nehurongwa hwakarongeka. Pano ndinobatsira murairidzi wandinoita naye. Chokwadi, zvinoitika munguva idzo kana iwe uchikurumidza kuuya kune imwe fomu. Semuenzaniso, nekuda kwekufa. Kudya kwangu, zvichienderana nenguva yegore, haina kunyanya kuchinja. Ehe zhizha pane michero yakawanda uye miriwo yechando, asi munguva yechando, kana iwe uchinzwisisa kuti tomato ingangodaro isina kunyorwa, zviri nani kusiya kubva kwaari pane kudya chigadzirwa chekugadzira chemakemikari. Hwaro hwekudya kwangu ndewezvigadzirwa zveProtein. Shuwa, Fast carbohydrate, mafuta uye akagochwa edza kusabvisa. Tsime, kana kutemwa kushoma. Gadzirira iwe mukofi, kunyangwe ndichiida. Mapuroteni, sezvaunoziva, anobatsira kuchengeta muviri weganda: Iyo ine mhosva yeganda nebvudzi, inobatsira kuvaka uye kuchengetedza mhasuru, inosimbisa immune system. Gungwa rezvakanaka! Zvese zvinhu zvinofanirwa kuve zvakadzika, uye hazvibviriwo kudya mune imwe protein.
Pandinonyatsoda, unogona kuita zvese. Mukuvhiringidzwa pakati pefaira, ndinogona kudya zvinonzi zvinonzi zvinorambidzwa. Munguva pfupi yapfuura, Khachapuri haana kuchengetwa nevanasikana vake. Asi ini ndinoedza kunamatira kune hutano hwemararamiro.
Sergey anoedza kuenda kumitambo katatu pasvondo. Pilates makirasi achangobva kuwedzerwa kune chetsika simba rekudzidziswa
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Menyu kubva kuSergey Gubanova
Kudya kwemangwanani
Ini handigoni kufungidzira zuva rako pasina oatmeal yekudya kwemangwanani, yandinogara ndichibika. Kazhinji kazhinji ndechechiRungu yeChirungu, pane porridge ipapo, uye inoonekwa seinenge iri huru mundiro. MuEngland, yakagadzirirwa kubva pamakwenzi, asi ini ndichiri kumhanyisa hercules kwete yekubika nekukurumidza.
Recipe: Makapu mana emvura, kapu yeOatmeal, diki munyu uye shuga. Ini ndinounza mvura kumota, dururira mafaira, anogara asina kusimba. Ini ndinowedzera munyu uye kuderedza moto kusvika zvishoma. Porch kubata mumoto unononoka ndeye maminetsi makumi matatu. Ini ndinowedzera imwe shuga uye mukaka kune iyo yapera porridge. Porridge yakadaro inogona kuchengetwa mufiriji, uye kana iwe uchinzwisisa kuti mangwanani hapana nguva yekubika, wozozviita zuva rekudya kwemanheru. Mangwanani, porridge inofanirwa kutorwa kubva kufiriji, inowedzera mvura inopisa kana mukaka, shomeka uye isa mumicrowave. Zvibereko zvinogara zvinowedzera muchero kuWhale: Mangwanani iwe unogona uye banana, kunyangwe yaCalorie, inoenda pakudya kwekuseni. Uye apuro, kiwi, nectarines.
Kudya kwemanheru
Ndiani akataura kuti kana zvinonaka, zvinoreva kugara uchikuvadza? Kune ndiro inoshamisa, senge hove yakakora ine miriwo yakabikwa. Anonaka. Inoshanda. Uye kugadzirira pakarepo. Yakakodzera kudya kwemasikati zvakakwana.
Recipe: Geza hove, kubata mukati uye kunze kwemafuta, kucheka mumiriwo nezvinonhuwira. Fry pane yakasarudzika latsi yemaminitsi gumi nemashanu kudivi rega. Pepper, matomatisi, zucchini akacheka, akacheka mumafuta nemiriwo, fry kusvikira gadzirira, kugara uchitsamira.
Kudya kwemanheru
Iyo protein protein chigadzirwa chikamu chehuku. Kana pasina simba mune yakajairwa fomu, iwe unogona kugadzira huku fillet muKefir. Yemanheru, sarudzo yakakodzera yekudya.
Recipe: Cheka 100 g huku fillet uye musanganiswa nemunyu, pepper, greens. Musanganiswa 50 ml ye kefir, 50 ml yemvura uye inodurura fillet. Isa maawa matatu mufiriji. Wobva waisa pani inopisa uye kudzima maminitsi mashanu padivi rega.
Kurovedza muviri "zana"
Zvinangwa zvekuvandudza pakati uye kusimudzirwa kweiyo lumbar musana. Inobatanidza kufema dzekufema, ichisimbisa pakati, yakatambanudza makumbo nemutsipa, pamwe nebasa rakasimbiswa remhasuru dzemapundu uye maoko.
Kurovedza muviri "zana"
Nzira
Kunyepa kumashure, makumbo akakotama, zvanza zvinogona kuve Keen. Pamunhuhwu, simudza nyaya yacho, dhonza maoko pasi pasi pasi, wakananga makumbo kumusoro. Dzimba dzakasimba dzakamanikidzwa pasi uye dzakabikwa, iyo maburi haabate rug. Mukufema, dzokera kunzvimbo yayo yekutanga.
1. tsoka dzakananga uye dzakaderedzwa pamadhigiri makumi mana pamusoro pevhu. Kufema kwenguva refu uye kureba. Bata zvakadzama kumashure pasi nekuda kwekunetsana kwemasuru emuchina uye uchidhonza dumbu!
2. Makumbo pakatambanudza mberi, shandura makumbo kutsoka, zvitsitsinho mukati, dhonza masokisi pauri.
3 Mune "zana" pane chero kufamba kwemakumbo nemaoko mune yekufema panzvimbo yakakodzera yedzimba (maburi haabate pasi, kumashure kumashure kwakamanikidzwa, mutsipa hauna kuwandisa).
4. Wedzera zvinorova nemaoko akananga pasi, mashanu mapfuti pane refu kufema uye mashanu pane refu exhale. Kuita izvi mafambiro, bata dzimba dziri muvhimi.