5 kg, kubonakala sengathi akuyona isisindo esiningi esibulalayo, kodwa ngisho nalokhu okuncane kunikezela ukuphazamiseka okungenakwenzeka: i-skirt eyintandokazi ayihlanganisiwe, i-tummy iphuma ngaphandle kwesigqoko esiqinile, futhi phezu kwezingubo ezinamahloni aphansi zilenga amapulangwe emiphongolweni. Uma bebona lezi ziphutha, abesifazane baqala ukuzibuza ukuthi banganciphisa kanjani u-5kg ekhaya futhi bakwenze ngaphandle kokulimaza empilweni. Inkinga ixazululwa ngezindlela ezimbili: ukudla noma isethi yokuzivocavoca okudingekayo ukubulawa kwansuku zonke. Umphumela osheshayo utholakala ngokuhlanganisana okuhambelanayo kokudla okunengqondo nokuzikhandla ngokomzimba.
Uma Isikhathi Sithengisa: Izindlela Zokulahlekelwa Kokulinganisela Okuphezulu Okuphezulu Kakhulu
Ukuzila okumile
Lokhu kudla kukuvumela ukuba ulahlekelwe yi-5 kg ezinsukwini ezingu-3. Imithetho yokuthobela ingaphezu kokulula: awukwazi ukudla noma ukuphuza noma yini phakathi nesikhathi sonke. Ungesabi ukufa ngokukoma, zonke lezi zinto ezesabekayo azikusongeli. Ochwepheshe baye babonisa ukuthi ezinsukwini zokuqala zokuzila okusheshayo umzimba usebenzisa insiza yawo siqu: uhlukanisa amafutha angaphakathi emanzini kanye nezakhi ezidingekayo. Noma kunjalo, le ndlela yokukhipha amakhilogremu angafuneki akufanele wonke umuntu. Abanye abasebenzisi ekusebenziseni kokuqala kwezinhloko zezintambo zenhloko, ubuthakathaka obuvamile kanye nokuguquka kwemizwelo ebukhali. Abantu abanezinkinga ngepheshana lomzimba futhi abanesifo esingelapheki ngaphambi kokubulawa kwendlala kufanele njalo baxoxe nodokotela.
Ukudla kwe-Kefir
Indlela ephumelelayo kakhulu yokungabi nesisindo kuphela ezinsukwini ezingu-5 ngo-5 kg, kodwa futhi nokuhlanza umzimba wezinto ezimbi neze-toxin. Imenyu iqukethe 1.5 l kuphela yogurt egijiminiwe. Umthamo womkhiqizo uhlukaniswe ngezigaba ezilinganayo futhi usetshenziswe ngosuku lokuthola ama-5-6. Ngaphezu kwalokho, kubalulekile ukuphuza okungenani ama-1.5 amalitha amanzi angabonakali ngamaminerali. Ngalendlela, ukudla kwe-caloric yansuku zonke yokudla ngeke kudlule u-600 kcal. Uma umuzwa wendlala ungenakunqotshwa, uvunyelwe ukuwuvala ngemali encane (hhayi ngaphezu kwezicucu ezimbili ngosuku) yama-apula aluhlaza.
I-Vitamin Diet yezinsuku ezintathu
Ukuze ulahlekelwe ngokushesha ngo-5 kg, kuzodingeka ushiye ukudla okujwayelekile futhi uncike ekujuleni kwe-apple-carrot ijusi (isilinganiso esingu 50/50). Amahora angu-12 avunyelwe ukuphuza kuphela izibuko ezingu-6 zezitshalo nezitshalo zemifino. Ngaphezu kwalokho, qiniseka ukuthi udla amanzi ahlanzekile - okungenani amalitha ayisithupha nengxenye ngosuku. Ukusebenza ngokweqile akuvunyelwe, kepha ukusikwa nokubhukuda, kunalokho, kunconywa. Lolu hlelo luhlanza umzimba ngendlela efanele, kodwa, lungabangela isisindo esingavamile, ngakho-ke akusikiselwe odokotela ukuthi banciphise isisindo ngale ndlela ezifweni ezingenasifo samathumbu.
Imenyu yabesifazane yokumisa amafutha funda lapha .
Imenyu ye-Beetroot, noma Indlela yokulahlekelwa isisindo ngempela ngesonto ngo-5 kg
Ukulahlekelwa ukuzondwa 5 kg izinsuku ezingu-7 kungenzeka, ukuhlala ekudleni kwe-beet. Isekelwe ekusetshenzisweni kunoma yiluphi uhlobo - ushizi, abilisiwe noma oluphekwe - izinyosi ezijwayelekile kakhulu nezijwayelekile. Ingxenye yesibili ebalulekile yokudla i-juice esanda kufakwa, eyenziwa nge-beet 1 ephakathi, 2 izaqathe kanye ne-orange enkulu. Lokhu kuphuza kuyo yonke inkambo kufanele kudakwe 20-30 amaminithi ngaphambi kokudla kwasemini nakudla.
Kuzo zonke izikhathi zokudla, kuzodingeka ukhiphe amaswidi, utshwala, inyama ebhemayo, i-fizzy, ethosiwe, amagilebhisi kanye nobhanana okuvela ekudleni, futhi unciphise amafutha okudla okungenani. Ukuzizwa kanzima kwesilamba, ngezinye izikhathi kuvela ezinsukwini zokuqala, kuvunyelwe ukucinywa ngesabelo esincane (esingaphezu kuka-150 amagremu) we-buckwheat, ucezu lwezinhlanzi noma inyama, isinkwa esivela ku-bran.
Ngaphandle kwe-vitamin juice enqunyiwe, ungakwazi ukuphuza itiye eliluhlaza olungasetshenzisiwe kuze kufike ku-2 amalitha amanzi ahlanzekile. Ngalesi simiso sesondlo ngesonto, uzolahlekelwa okungenani u-5 kg, futhi ngesisindo esikhulu, lesi sibalo singafinyelela ku-6-10 kg.
Ukhule kancane kakhulu ngo-5 kg ngesonto: isithombe ngaphambi nangemva
Indlela yokuqeqesha ngezidlo zansuku zonke ezi-3-7
Ukusebenzisa amasu okulahlekelwa kwesisindo esisheshayo, akukhuthazwa ukuba ulayishe umzimba ngokugcwele ngemithwalo yemvelo. Uhlobo oluhle kakhulu lokuqeqeshwa luzoba ngumzuzu wamaminithi angu-30. Ungakwenza nganoma yisiphi isikhathi esikahle kuwe kuze ku-6: 00 ntambama. Into esemqoka ukukwenza ukuzivocavoca 1.5 amahora ngaphambi kokudla noma kungaphansi kwehora emva kokudla.
Ukushaja isisindo
Izincazelo zokuzivocavoca
- Ukugijima endaweni noma ukuhamba, ukuphakamisa amadolo akho phezulu. Izinyathelo ezine zokuqala zihlanganiswa, okulandelayo 4 - ukuphuma kwamanzi. Yenza imizuzu emi-3 ukuya kwemihlanu ngesitebe esincane.
- Themba ngemuva kwakho futhi uguqe amadolo akho. Ngezinye izikhathi - qinisa uphinde uphule isifuba phansi, amabili - phumula uphinde udilize phansi. Qala ngezikhathi ezingu-10 futhi kancane kancane ulethe kufika ku-20.
- Ukulala emhlane wakho, phakamisa imilenze yakho eqondile bese udala i-angi 90 °. Ukuze ufe imizuzwana engu-5-7, bese uhlehlisa phansi imilenze yakho phansi. Phinda izikhathi ezingu-15-20.
- Vuka ngokuqondile, usakaze amahlombe akho, bese ubeka izingalo zakho okhalweni lwakho. Kusukela kuleso sikhundla, yenza ukuhlasela okungu-20 ngokuhlukile ngakwesokudla nangesokunxele. Gcina isisu sakho siqinile futhi umhlane wakho uqonde.
- Izinyawo ngobuningi bamahlombe, ume ngokulinganayo. Ngomzamo wokuxhuma izintende phambi kwesifuba (gcina izingxenyana ezihambisana ngokuqondile nesitezi esingaphansi) bese ucindezela imizuzwana 2-3, uzizwa ukungezwani kwemisipha ejwayelekile yesifuba nezandla. Bese uphumule. Yenza izikhathi ezingu-15-20.
- Ungaziqedi izinyawo kusukela phansi, welula izandla zakho ngokucacile ezingeni lesifuba bese uhlala phansi ngokujulile. Ukuphuza akulibali futhi akugijimi. Hamba phansi - phuma, buyela esimweni sokuqala - u-inhale.
Indlela yokususa amafutha kusuka esiswini bese uphakamisa umshini, funda lapha.
Indlela yokwenza imbongolo ihle futhi ihlakaniphe, funda lapha .
Amakhambi omphakathi ngokumelene nesisindo esiningi
Ngosizo lwezinsiza zokwelapha, ngeshwa, ngeke kwenzeke ukuthi ulahlekelwe isisindo ngokushesha ngo-5 kg. Ngesonto, izikhambi zabantu zizokuvumela ukuba uphonsa 1, okungenani ama-1.5 kilogram, ngoba isimiso salezi zimali asisekelwe kumafutha ashisa, kepha ngokuhlanzwa okujwayelekile komzimba wezinto eziyingozi, ubuthi kanye nobuthe.
Uma umbuzo wesikhathi awufanele, bese usebenzisa i-herbal infusions, uzosusa u-3-5 kg wesisindo esengeziwe ezinsukwini ezingu-20-30 futhi ngaphandle komzamo. Awudingi imingcele eqinile yokudla, noma umsebenzi omzimba ojulile. Ngaphezu kwalokho, uqinisekisiwe ukuba uthuthukise umzimba, uhlanza amathumbu futhi uvame ukwenza umgudu wamanzi.
Izimali ezidumile, zinika ithuba lokuchitha isisindo ngo-5-7 kg
- Ingxube ye-yarrow ne-St. John's wort enamakha. I-10 gr. ukuxuba utshani obomile, uthele izinkomishi ezimbili zamanzi abilayo, ubambelele isigamu sehora bese ukhula. Isibonelelo samalanga onke sokuphuza ama-4-5 reception.
- Inhlanganisela ye-chamomile, i-peppermint, i-nettle, i-anise izithelo, amaqabunga e-sitrobheli zasendle, izimpande ze-valerian, i-tansy, i-barkthorn namagxolo. Zonke izitshalo ezinomile owomile zihlangene ngokulingana okulinganayo. Khona-ke isipuni sexube ukuze ugobe 300 ml amanzi abilayo kanye nemizuzu engu-10 ukushisa emanzini okugeza. Bese-ke ume ume ihora bese uhamba nge-strainer. Hlukanisa ukumnika zibe izingxenye ezimbili futhi uphuze emva kokudla futhi emva kokudla. Ngosuku olulandelayo, ungashiyi umhluzi, kodwa lungiselela entsha.
- I-tea eyenziwe nge-mint, horsetail, stigmas corn, thyme no-St. John's wort. Izithako ezimile zithatha amagremu amahlanu bese uthele ama-300 ml amanzi ashisayo. Letha emathumba bese usethe eceleni ihora elilodwa. Ngemuva kokuhamba kwesikhathi, ukucindezela nokuphuza ngezinqubo ezintathu.
Indlela yokulahlekelwa isisindo ngo-5 kg ezinsukwini ezingu-30
Labo abacela ukuthi badle kanjani, ukulahlekelwa isisindo ngo-5 kg ngenyanga, izakhamuzi ziyalulekwa ukwenza nje ukulungisa okulula kwimenyu yabo evamile. Kubalulekile ukuthi ukudla kwe-caloric esiphelele kokudla okudliwa nsuku zonke akudluli ku-1600 kcal, futhi isidlo sokugcina kufanele senzeke kungakapheli amahora amabili ngaphambi kokulala. Ama-carbohydrate kufanele afake ama-50-65% wezinombolo zamakholori, namafutha 20-30%. Mayelana nokuphuza, amaswidi, ukudla okusheshayo nesoda kuyodingeka akhohlwe. Le ndlela, njengoba kuboniswe ukubuyekezwa kwalabo abalahlekelwa isisindo, yenza kube lula ukulahlekelwa yi-1 kuya ku-1.5 kg isonto ngalinye.
Ngalahlekelwa u-5 kg ngenyanga eyodwa: ngaphambi nangemva kwezithombe
Yehlisa isisindo ngaphandle kokudla: i-cardio ekhaya
Indlela yokulahlekelwa isisindo nge 5 kg ngaphandle kokusebenzisa ukudla? Kulula kakhulu. Kwanele izikhathi ezingu-3-4 ngesonto ukuqhuba ukuqeqeshwa kwe-cardio, futhi amafutha angenayo i-oesthetic ayiguqule ngokomzimba emzimbeni wakho.
Ukuzivocavoca kwe-cardio elula futhi efinyeleleka kunayo yonke iminyango. Esikhathini sokusebenza, cishe wonke amaqembu omzimba asekhona asebenza futhi i-toning eyinkimbinkimbi nomphumela wokuphulukisa emzimbeni.
Ukuzivocavoca kwe-Cardio ngentambo
Kungakanani ongakwazi ukulahlekelwa isisindo ngo-5 kg ngale ndlela, umbuzo ungumuntu ngamunye. Amaforamu wabesifazane athi umphumela utholakala ezinsukwini ezingu-15 kanye nokusetshenzwa kwansukuzonke kwezinqubo ezimbili (ekuseni nakusihlwa) ngamaphampu angu-600. Kodwa-ke, odokotela bakhomba ukuthi lokhu kungumthwalo omkhulu wokusebenza, ofanele kuphela kumantombazane aqeqeshwe kahle futhi aphephile ngokuphelele. Kulabo abangajwayele ukwenza umsebenzi wokuzivocavoca, kubalulekile ukuqala ukubonisana nodokotela ozayo, futhi emva kwalokho, uma kungekho ukuphikisana, ukuqala amakilasi. Isikhathi sokuqala udinga ukungena ngaphezu kwemizuzu engu-10-15 ngosuku futhi kancane kancane izinyanga ezimbili ukwandisa isikhathi sokuqeqesha kumaminithi angu-45.
Ukuze kuthuthukiswe ukusebenza kwe-cardio, intambo iphakanyiswa ukuba ihambisane nalezi zivivinyo ezilandelayo:
- Yehla ku-squat, izinyathelo zimi ngokufanayo phansi. Bese uqhuma phezulu, uphakamise izandla zakho. Phinda izikhathi ezingu-10.
- Kusuka endaweni yokuma, vula amadolo akho esifubeni sakho. Run izikhathi ezingu-25 ngezinyawo.
- Phakamisa umlenze ohlangene phambi kwakho kuze kube sezingeni lesikhumba uphinde ufinyelele izinzwani zakho ngezandla zakho. Buyela esimweni sokuqala futhi ushintshe umlenze. Yenza izikhathi ezingu-20 kuphela.
- Ngesikhathi seqa, phakamisa izingalo nemilenze emaceleni. Izindlela ezimbili eziphindwe izikhathi ezingu-20 ngalunye.
Ukuzivocavoca okukhulu kwe-cardio ekhaya
Amathiphu awusizo wokuqeqeshwa kwe-cardio
- Ukuzivocavoca kuvunyelwe nganoma isiphi isikhathi, noma kunjalo, kungcono ukwenza lokhu ekuseni. Ngeke ushise kuphela izitolo zamafutha, kodwa futhi ukhokhe umzimba ngomzimba usuku lonke. Amakilasi aphuthumayo angabangela injabulo engadingekile futhi, ngenxa yalokho, eholela ezinkingeni zokulala.
- Ungayisebenzisi nsuku zonke. Ngemuva kokulayisha kwe-cardio, kuthatha isikhathi ukubuyisela ngokuphelele. Ikhefu elihle lokuphumula - usuku olungu-1.
- Ukuqina komzimba kufanele kuguquke. Lokhu kusiza ukufeza umphumela omkhulu.
- Uma uhlezi ekudleni okunzima, okuhlinzeka ukunciphisa ekudleni kokudla ama-calories angama-500-600 ngosuku, kungcono ukulahla imithwalo yezinhliziyo.
Futhi uzoba nesithakazelo kuzihloko:
Indlela yokulahlekelwa isisindo nge-20 kg