UMaria Kravtsova: "Kanye ngeveki ndilungiselela usuku lokulayisha"
-Maria, unyana wakho akananyaka. Uzibeke njani ngolungelelwano emva kokukhulelwa?
-Makhe siqale ngento yokuba ndiphambi kokuba ndikhulelwe, kwaye ngexesha endizame ukuzama "luqhandle." Ngokubanzi, kubonakala ngathi kuhlungu kwam kangangokuba amanenekazi aselula aqala ukucinga ngokuziqeqesha kuphela emva kokuzalwa komntwana, xa afumana khona iikhilogres ezingama-30 ukusuka kwinkxwaleko. Andizukufumana i-goatical ye-fatical, kwaye ndiyawathanda amanenekazi, kodwa siya kuthwala ngokuzithandela umthwalo - umsebenzi awunampembelelo kuzo zonke iinkqubo zezinto eziphilayo. Ewe kona, ngolangazelelo lomntwana, umzimba uphulukana nethoni yangaphambili, kodwa akukho mfuneko yokuqhekeza intloko yakhe ukuba ihambele kwindawo yokuzivocavoca ngqo esibhedlela. Izifundo ezilungileyo kakhulu kwiinyanga ezimbalwa emva kokuzalwa komntwana - imidlalo kunye nokuhamba kwexesha elide nomntwana. Kwinyanga yesibini ndaqhagamshela kwinkqubo "yokuziphucula ngokwakho" yeyoga. Kwaye ngoku ebomini bam kwaye ndibuyise i-tennis apho ndinikezela khona ngayo yonke indawo ehlala kuyo kum! Ukusukela okwethutyana ndihlala kufutshane nolwandle, andikhathali kwaye iinkqubo zamanzi.
I-Maria Kravtsov kube kanye ngeveki ilungele usuku olungagungqiyo, kwaye liyonwabela i-yoga kunye ne-tennis. .
-Zithini iinkqubo zokucoca umzimba owenzayo entwasahlobo?
-Kuya entwasahlobo ofuna ukungaphumi kuphela, kodwa uyachwayita! Ke ngoko, kanye ngeveki ndicwangcisa usuku lokulayisha, ukondla ngeempukane ngokusekwe kwiziqhamo kunye nejusi yemifuno ye-spin emnyama. I-detox enjalo ngoku ithandwa kakhulu, ayidanzi xinzelelo lokothusa lomzimba, kodwa ibonisa ngokufanelekileyo ukugqitha emzimbeni, ihlawulisa amandla, iphucula imeko yolusu, kwaye utolo oluziinqobo lungatshintshwa ngokuqinileyo kwicala elifunwayo.
- Ngaba ukutshintsha kwakho ngokwasemzimbeni kutshintshile entwasahlobo?
- Intwasahlobo-Ixesha lokuphuma kwiholo ukuya esitratweni! Uninzi kunye ne-frost khetha iiklasi ngomoya omtsha, kodwa ndicwangcisa ukuxhaphaza kwi-cross-sking sking kunye nobunye ubusika, nangona ndibagqala beluncedo! Ngokuqala kobushushu, ndiza kuvuya ngokuhamba i-rug yeyoga engca, kunye nomsebenzi onobunzima bayo kwindawo evulekileyo. Kwaye, ewe, ukuhamba noNyana kuya kuba nenxaxheba ngakumbi kwaye ixesha elide!
Imvumi ye-Varvara ikholelwa ukuba kwintwasahlobo kubalulekile ukuba enze ukungangqinelana nomzimba. .
I-Varvara: "Ngeentsuku zokuqala zentwasahlobo, kubalulekile ukwenza ukungangqinelani"
-Barbara, ngaba unayo nayiphi na indlela yokupheka yasentwasahlobo?
- Emva kobusika, umzimba ubalulekile ukufumana iivithamini. Ukungabikho kwabo ngamaxabiso aneleyo ahlala echaphazela kakubi ulusu kunye neenwele. Ke ngoko, ngeentsuku zokuqala zentwasahlobo kubalulekile ukuba ungangqinelani, ubuncinci ukuzisa yonke into engeyomfuneko. Ke lolusu, ndenza imaski eyahlukileyo, ndicocekile. Kutshanje eThailand kwaye kukho iimaski zendalo ezivela kwiziqhamo zasekuhlaleni: zithambise kwaye zongeza ioyile ebalulekileyo. Ioyile ye-coconut igqibelele zombini iinwele kunye nomzimba. Kwaye ngobuso onokusebenzisa imveliso yasekhaya enkulu-ukucoca iimaski zodongwe. Kulula ukupheka ekhaya: Umxube udongwe ngamanzi apinki, kwaye ulungele. Kodwa ukongeza kukhathalelo lwasekhaya, ndingacebisa ukuba ndityelele ubuhle kwaye ndenze ukucocwa kunye nokunyathela ngengcali kuthetha ukuba kufanelekile ulusu lwakho. Kwaye, kunjalo, imidlalo. Uchwebu, wazala, kwaye emva kobusika uya kunceda ukukhawuleza ukuba ungene ngokukhawuleza.
- Ngaba uyayitshintsha ukutya kwakho entwasahlobo?
- Kubaluleke kakhulu ukwenza kube lula kwaye kungongeza kakhulu izinto ezinokubakho. Kunzima kuye, okungenani ukuyeka ukuthobeka kwaye kunomgubo, ukusuka kokutya okunzima kwaye uye kwimifuno ye-Steam, iinkozo, intlanzi. Ndibambelela ukutyeba unyaka wonke. Ke ngoko, andifanelanga ukwakha into, umzimba wam uyaqhela. Ngapha koko, ndibathanda yonke into, kodwa andikwazi ukuyifumana. Iimveliso zam eziphambili yimifuno, iziqhamo, iintlanzi, imifuno. Nangaliphi na ixesha. Ewe kunjalo, kuxhomekeka kwixesha lexesha, ezinye iimveliso zikhulu kune-encinci.
-Ukuphucula umthambo okanye, ngokuchasene noko, kuyancipha?
- Yomeleza kancinci. Nangona ndingengomntu ulivila kwaye ndibandakanyeka kwimozulu. Ngentwasahlobo xa yonke into ivuka, ndifuna ukushukuma nangakumbi, amandla avela kakhulu. Kodwa kubalulekile ukuba ungafundisise kwaye wenze kwimo yayo. Ngaphandle kokulayisha umzimba.
I-Evelina Bleans ziyazixhasa kwimo ye-Aquaaeics. .
I-Evelina Bleans: "Ndiyazithanda i-aerobics echibini"
-U-Evelina, ukhe walahla iikhilogram ezongezelelweyo ezifunyenwe ebusika?
- Kanye. NDA kunye neempawu ezimbalwa ezibhalisela ibali kunye nephephabhuku elinye. Kwaye kufuneka siphulukane nobunzima kwiinyanga ezintathu. Ndiye ndaphosa iikhilogramu ezintandathu endiziphazamisayo, kwiiveki ezimbini, emva koko ndaqhekeza ukumiswa kwam. Andithandi ukunciphisa umzimba, ukundihlisa. Nangona ihlala igobe ngabantu abanokuhlala kwizidlo.
- kwaye uziva njani ngezemidlalo?
Intshukumo-kunjalo, ewe. Andibaleki. Nje ukuba ndixelelwe ukuba i-jog iyonzakalisa kum ngenxa yomqolo. Kwaye yintoni ekufuneka isebenze, umzekelo, ayisebenzi kwi-asphalt. Enye into kwibala lemidlalo enomkhenkce okhethekileyo okanye kwindlela ehlathini. Ke ngoko, ndihambe ngokukhawuleza. Izolo, emva kwexesha ngokuhlwa, ndakhukulisa imitha kwindawo yakho. Ngokuhambelana nokuhamba, ukuzilolonga, ukujija. Ndizama nokuzama ngamanye amaxesha kwi-yoga. Ndithanda i-aerobics echibini. Ngelishwa, ngenxa yeshedyuli yomsebenzi, asiyenzi ukuya kwiiklasi rhoqo. Kodwa ukuba kanye ngeveki ndifumana, ke ndicwebekile. Ndisazama ukwenza i-massages, izisongelo. Ngakumbi kukhenketho xa unokufumana ixesha. Kwaye inyanzelekile ukuba ibhafu.
-Ukuzikhathalela kwintwasahlobo oyitshintsha okanye hayi?
-Ngaba. Ndicinga ukuba ngokwakho kufuneka ugcinwe kwifom elungileyo. Nangona nditsalela ingqalelo: Ngokukhawuleza xa ilanga libheke ngaphandle, kukho abantu abaninzi kwiklabhu yethu yezemidlalo.
I-Sergey ParkOphonko ithatha i-cirizotrans. .
I-Seryoga (iSergey Parkhomenko): "Indlela yokuphila kufuneka iguqulwe kakhulu"
- Isergey, ngaba kwakufuneka ukhuphe ikhilogrem ebusika?
-Ndinokunciphisa ubunzima ngokulula. Kwaye nawuphi na unako. Into ephambili yintliziyo esempilweni. Iresiphi yam: i-3-4 yediydiotraports ngemizuzu, engama-30 ukuya kwengama-30. Kwangelo xesha, akukho ngaphezulu kwe-100 g ye-carbohydrate entsokothileyo, iproteyini kunye nefayibha-ngaphandle kwezithintelo, iswekile, utywala, ubisi, ukuphelisa. Akuyi kuba lula ukumelana, kodwa iziphumo zikufanelekile.
- Ngokwesiqhelo abasetyhini entwasahlobo bahleli ekutyeni. Yintoni ebangela ukuba abantu bazizisele ngolungelelwano?
-Kunzima ukuba amadoda ayeke utywala. Ke ngoko, phantse konke kwisisu sebhiya kunye needyokhwe zee-hamsters. Indlela yokuphila kufuneka itshintshwe kakhulu. Intwasahlobo i-spish yomdla kwiinkqubo zenkcubeko yenkcubeko - ukuzikhohlisa. Ungaphulukana nobunzima kwaye uzizisela izihlunu kwithoni, kodwa akusekho. Yindlela elungileyo ngokwenene kule minyaka yoqeqesho kunye novavanyo olubuhlungu ngomzimba wakho.
- Ngaba uyayitshintsha ukutya kwakho emva kobusika?
-Nditya i-monotonous. Ezi ziintlobo ezininzi ze-porridgege emanzini: irayisi, i-oatmeal (200-250 g ye-G yoMhla), imifuno kunye nenyama yenkukhu ikakhulu.
-Ngokwenza umthambo?
-Imithambo yamandla kufuneka idityaniswe namakhadi asechithekileyo. Ibhayisekile, ukubaleka, ukubhukuda, ibhokisi, i-tennis enkulu, ibhola ekhatywayo kunye ne-basketball idibanisa "intsimbi".
-Unayo iresiphi, indlela yokujonga okuhle entwasahlobo?
-Imizuzu engamashumi amathathu Cardio ekuseni kwisisu esingenanto kunye nemizuzu engama-30 ngaphambi kokulala. Uya kuqiniswa kwaye uphile. Kwaye undwendwele ilanga. Ingcibi esempilweni yinto ehlala ichukumisa umnxibelelanisi wakho.