Kwi-filgey ye-filgey guuganova kukho imiboniso yeefilimu ezininzi kunye nemiboniso yeTV, apho ukongeza kumdlalo obambeleyo, ifomu efanelekileyo yomzimba ibaluleke kakhulu. USergey uyazivuma ukuba umsebenzi ongakumbi ube yinxalenye yendlela yakhe yokuphila.
Ndizama ukuya kwiholo ubuncinci kathathu ngeveki. Kodwa, kunjalo, konke kuxhomekeke kwishedyuli yomsebenzi: Ukuba uhambo lokudubula, inkcazo-ntetho yahlukile kwezinye izixeko, ke ndisekhaya andisoloko ndifuna. Yintoni oza kuyithetha ngeholo. Xa i-moscow, ndicinga ukuba ndiphulukene neeklasi. Ewe, ukuba yonke ixesha ekuhambeni kwexesha imbi, emva koko iJog Jog inqunyulwe. Ngokukodwa ngoku, ngexesha lokufudumala.
I-Kinherogi iSergey Gubanova - Abantu banesibindi kwaye balungiswe kakuhle emzimbeni
Ifoto: Isakhelo esivela kolu ngcelele "
Ukongeza kumandla oqeqesho kubameli, ndenza uPilators. Uninzi luzibona ngempazamo iimpompo njengenxalenye ye-yoga kwaye uqwalasele lo mdlalo kubafazi. Kodwa inyani yile yokuba abantu bangazibandakanye. Ngexesha lokuzilolonga kwi-Simulators, izihlunu ezinzulu ziyachaphazeleka, ezingekasebenzi kufikelela nakwimeko ye-aerobics zamandla nakwisixhobo seklasikhi yeklasi. UPilates uyandivumela ukuba ndigcine umzimba kwiTonus, ufundisa ukuze uve wonke umsipha nokulawula umzimba wonke.
Intsapho yeSergey - umthombo wokuphefumlelwa. Unobukumkani bentombi ekhaya. Umdlali weqonga unentombi ezintathu ezimangalisayo: UKarina, Angelina noCatherine
Ifoto: Instagram.com.
Ngamanye amaxesha i-sedrotion yam idlula kwinkqubo engqongqo. Apha ndinceda umqeqeshi endiwenzayo. Kuyinyani, kwenzeka ngala maxesha xa uphinda ufike ngokukhawuleza. Umzekelo, ngenxa yokufota. Ukutya kwam, kuxhomekeka kwixesha lonyaka, akutshintshanga. Ewe, ehlotyeni kukho iziqhamo kunye nemifuno, kodwa ebusika, xa uqonda ukuba itamato ingekabi yi-tamato, kungcono ukuyeka kuye kunokutya imveliso yemveliso yemichiza. Isiseko sokutya sam ziimveliso zeprotein. Iswekile, i-carbohydrate ekhawulezayo, inqatha kwaye irhabaxa zama ukuba ikhuphe. Ewe, okanye ubuncinci bunqumle ubuncinci. Beka umda kwikofu, nangona ndiyithanda. Iprotein, njengoko uyazi, inceda ukugcina umzimba kwithoni: inoxanduva lokufumana ulusu kunye neenwele, inceda ekugcineni ubunzima bemisipha, yomeleza amajoni omzimba. Ulwandle lwezinto ezilungileyo! Yonke into mayimodareyithiweyo, kwaye akunakwenzeka ukuba utye kwiprotein enye.
Xa ndifuna kakhulu, ungayenza yonke into. Ukuphazamiseka phakathi kweFilmey, ndingatya i-coll-ebizwe. Kutshanje, uKhapapuri wayengagcinwa ngeentombi zakhe. Kodwa ndizama ukunamathela kwindlela yokuphila esempilweni.
USergey uzama ukuya kwindawo yokuzivocavoca izihlandlo ezithathu ngeveki. Iiklasi zePilates zisandula ukongezwa kuqeqesho lwamandla emveli
Ifoto: Instagram.com.
Imenyu evela kwiSergey Gubanova
Isidlo sakusasa
Andikwazi ukucinga usuku lwakho ngaphandle kwe-oatmeal kwisidlo sakusasa, endihlala ndipheka. Uninzi luhlala luyindlela yesiNgesi, kukho i-porridge apho, kwaye ithathwa njengesitya esikhulu. ENgilani, ilungiselelwe kwi-grains, kodwa ndisathatha i-hircuys hayi ukupheka ngokukhawuleza.
Iresiphi: Iikomityi ezine zamanzi, ikomityi ye-oatmeal, ityuwa encinci kunye neswekile, ubisi. Ndizisa amanzi ukuba abilise, ndigalele iiflethi, ndityhafise rhoqo. Ndongeza ityiwa kwaye ndinciphise umlilo ubuncinci. I-porch tolly ngomlilo ocothayo ubuncinci imizuzu engama-30. Ndongeza iswekile kunye nobisi kwi-porridge egqityiweyo. I-Porridge enjalo inokugcinwa kwifriji, kwaye ukuba uyaqonda ukuba ekuseni akuyi kubakho ixesha lokupheka, emva koko uzenzele isidlo sakusasa ngokuhlwa. Ekuseni, i-porridge kufuneka ithathwe kwifriji, yongeza amanzi ashushu okanye ubisi, uvuye kwaye ubeke kwi-microwave. Iziqhamo zihlala zongeza iziqhamo kumnenga: ekuseni unako kwaye unhanana, ngaphandle kwekhalori, kuya kuba sisidlo sakusasa. Kunye neapile, i-kiwi, incindi.
Isidlo sangokuhlwa
Ngubani owatsho ukuba imnandi, kuthetha ukuhlala kuyingozi? Kukho isitya esimangalisayo, ezinjengeentlanzi eziqengqelekileyo ezinemifuno ebhakelweyo. Imnandi. Iluncedo. Kwaye ulungiselele kwangoko. Ilungele isidlo sasemini ngokugqibeleleyo.
Iresiphi: Hlamba intlanzi, uqonde ngaphakathi nangaphandle ioyile, ukusika amayeza kunye neziqholo. I-Fry kwi-lattice eyahlukileyo kwimizuzu eli-10-15 kwicala ngalinye. Ipepile, iitamatisi, i-zucchini inqunyulwe, zinqumle kwioyile kunye namayeza, i-fry kude kube selusizi, jika rhoqo.
Isidlo sangokuhlwa
Imveliso yeproteyini yePupority yibele lenkukhu. Ukuba akukho mandla kwifomu eqhelekileyo, unokwenza i-fillet yenkukhu eKefir. Kwisidlo sangokuhlwa, ukhetho olufanelekileyo lokutya.
Iresiphi: Sika i-100 g yenkukhu ye-fillet kwaye uxube netyuwa, ipepile, imifuno. Hlanganisa i-50 ml ye-kefir, i-50 ml yamanzi kunye ne-filllet filllet. Ubeke ubuncinci iiyure ezintathu kwifriji. Emva koko faka ipani eshushu kwaye ucime imizuzu emihlanu kwicala ngalinye.
Ukuzivocavoca 'Kwekhulu "
Ijolise ekuphuhliseni iziko kunye nokuzinza kwe-lmbar spine. Idibanisa umthambo wokuzivocavoca, ukomeleza iziko, imilenze enomlomo kunye nentamo, kunye nomsebenzi oqinileyo wemisipha yemagazini nezandla.
Ukuzivocavoca 'Kwekhulu "
Eyesik
Ukulala ngasemva, imilenze igobile, iintende zinokubangela umdla. Kumkhosi, phakamisa eli tyala, ukhuphe iintende phantsi komgangatho, cacisa imilenze phezulu. Izindlu ziqinile phantsi phantsi kwaye zizinzile, amabala akayichukumisi i-rug. Emphefumlweni, buyela kwisikhundla sayo sokuqala.
1. Iinyawo ezithe tye kwaye zihlise nge-45 degrees ngaphezulu komgangatho. Ukuphefumla kunye nokuphefumla. Cress ngasemva phantsi ngenxa yempikiswano yezihlunu zemisitho kunye nokutsala isisu!
2. Xa imilenze yolula, jika imilenze uye ezinyaweni, izithende ngaphakathi, zikhuphe iisokisi kuwe.
3. Qwalasela imilenze, ushiyele wedwa kumgangatho okanye kwi-45 degrees kuye, usesikweni xa izihlunu zemagazini zibandakanyekile, amagxa kunye ne-blades aphakanyiswa. Kwi "ikhulu" kukho nayiphi na intshukumo yemilenze nengalo kwisingqisho sokuphefumla kwindawo efanelekileyo yezindlu (amabala angayichukumisi, intamo ayisebenzi).
4. Yongeza i-mbinis ngesandla esithe tye, ii-shots ezintlanu kumphefumlo omde kwaye ezintlanu kwisiphazamiso eside. Ukwenza ezi ntshukumo, zibambe izindlu kwi-voltage.