Ngorhatya lwehlobo, umfazi ngamnye ufuna ukukhangela ubuqaqawuli. Emva kwayo yonke loo nto, phambili lulwandle, imbi kunye neBikini. Kodwa iikhilogramu ezongezelelweyo zaphula zonke izicwangciso. Ekothuni, ibhinqa liphose kwizidlo ezahlukeneyo, apho yena kwaye yena ngokwakhe wafumana uxinzelelo. Ilinde iholide ijika ibe ngumgubo. Ukuthintela le meko, faka kwisivumelwano nengqondo yakho kwaye ujonge ii-odolo zawo. Landela iingcebiso zam ezibonisa yonke imihla.
Indlela yokusela
Ukuvuka ekuseni, okokuqala kwazo zonke izisu ezingenanto iglasi enkulu yamanzi. Esi sisitya sangaphakathi esikhupha umzimba kunye nenkqubo yokugaya ukutya. KHAWUZA IGLASI YAMANZI YEMINYAKA ye-10-15 ngaphambi kwesidlo ngasinye. Unokuba nemvakalelo ebubuxoki yendlala, kwaye ukuba akunjalo, ngokuyinxenye ukuzaliswa sisisu, ngaloo ndlela ungadli kakhulu!
Ukuthintelwa kwiimveliso
Ukuba ubetha umthendeleko, faka i-LOMK okanye isiqingatha selemoni ecaleni kwesitya. Itshiza ngejusi yelamuni, okanye phakathi kwezitya zitya iziqwenga zelamuni. I-lemon inegalelo ekuphumeni kwamafutha kwaye iphucula ukugaya. Kuya kunceda nokwenza umxholo wekhepheko wokutya okutyiwa, ukuphelisa ukwamkelwa kumzimba wamanqatha agqithisileyo, okuqinisekisa ukuthoba umzimba ngokukhawuleza. Beka ukuvalwa, iisoseji, umgubo, ukutya okumnandi, ukutya okuncinci, kunye nokutya okukhawulezayo. Ndicebisa yonke i-calorie kakhulu ishiye ekuseni. Unokukhohlisa isiko elincinci kwaye kwangaxeshanye ungatshintshi. Umzekelo, isaladi ye-Olivier ye-Olivier itshintshelwe ngokokubekwa. Endaweni yokothusa, sebenzisa inyama okanye ibele lenkukhu, endaweni yekhukhi ezinamafutha-kutsha, wongeza i-lemon kwi-reelling, ngaphezulu kunemifula. Ukuqulunqwa kweekhalori kutshintshile ukuya kwelona cala lilungileyo kuwe, kwaye incasa yayingcono!
Yitya iklinikhi yealam!
Khumbula: ukunciphisa umzimba ngokukhawuleza, kutya ngokungqongqo ngeyure! Qala iwotshi yealam kwaye utye rhoqo kwiiyure ezi-3 kwi-5. Umzekelo, isidlo sokuqala ngo-8.00, owesibini - ngo-11.00, owesithathu - nge-14.00, owesine - nge-17.00, osamkelayo kunye nolokugqibela - nge-19.00. Kwesicelo sokugqibela, sikhetha ukutya kweprotheyini. Emva kwe-19.00 Sela amanzi ngaphandle kwezithintelo.
Ukunciphisa ivolumu yezahlulo
Ngaphambi kokuba utye, ulinganise ukutya kwakho. Inxalenye yakho ayifanelanga ukuba ingabi ngaphezu kwe-300 yeegremu zesidlo ngasinye. Ungayidibanisa kwaye uvavanye iimveliso. Umzekelo, kwiplate enye: intlanzi okanye inyama - i-60-80 Gr, imifuno - i-100-150 Gr, iPorridge 50-70 gr. Iiproteni, i-carbohydrate kunye nefibwe ye-coarde ungadibanisa incasa yakho. Uyakuqonda ukuba yintoni ukuze ulahle ubunzima yingozi enkulu kwaye ilahleko. Ngokuqinisekileyo akunyanzelekanga ukuba indlala. Eyona nto iphambili kukukhetha iimveliso ezifanelekileyo!
Ukugcwala
Ngaphandle kwezizathu, hamba imizuzu engama-30 inyathelo lemihla ngemihla okanye ukubaleka ngokulula. Nangaliphi na ixesha kwaye naphi na onokuthi usebenzise indawo encinci yemithambo:
1) ukuxelisa ukuxhuma kwintambo - amaxesha ngama-200;
2) ukucinezela ukusuka kumgangatho - 3 ukwenyuka kwezihlandlo ezili-12;
3) I-squats enzulu - 3 ihamba izihlandlo ezingama-25;
I-4) squats kwindawo yonxweme - 3 isondele amaxesha ali-15;
5) Ukuphakamisa izindlu ezilele ngasemva. Senza inani eliphezulu lokuphindaphinda kwiindlela ezi-3 (iirekhodi ezingaphezulu);
I-6) Ukuxelisa ibhayisekile ilele ngasemva. Senza inani eliphezulu lokuphindaphinda kwiindlela ezi-3 (ii-cinezela ezantsi).