Uma udinga ngokuphuthumayo, noma Indlela yokulahlekelwa isisindo ngo-10 kg ngokushesha kakhulu
Izinsuku ezingu-3 ungenza okuningi, isibonelo, uthandane, shiya umsebenzi wakho futhi uthole ngisho nomuntu omusha. Lokhu kuvele nje kube ngu-10 kg slimmer ayikwazi. Ngisho noma wenqaba ngokuphelele ukudla nokuphuza, ngeke ukwazi ukulahlekelwa leso sinani sesisindo. Futhi ungalingwa yiziphakamiso zamadoda ahlakaniphile e-intanethi aqinisekisa ukuthi ayazi ukuthi kususwa kanjani ngokushesha futhi ngempumelelo ukususa amafutha angaphezu kwesikhathi esincane kakhulu. Ngokuvamile, lezi zikhangiso ngabantu abafuna ukukuthengisa "ithuluzi eliyisimangaliso eliyingqayizivele" lemali enkulu kakhulu. Imigomo yabo iwukuzikhethela kuphela futhi akekho oqinisekisa noma yimiphi imiphumela. Kodwa izinkinga zezempilo zokusebenzisa izidakamizwa ezingenangqondo ukuthola okuningi.
Labo abanesithakazelo sokuthi banganciphisa kanjani isisindo ngamanzi ngesonto ngo-10 kg, sizophendula - akukho ndlela! Ukudla okubizwa okuthiwa amanzi, okubhekwa njengendlela ephumelelayo kakhulu, kunikeza ngezinsuku ezingu-7 ukulahleka kuka 2-3 kg kuphela noma 4-5 kg ngekhulu kakhulu (kusuka ku-100 kg) isisindo sangempela sokulahlekelwa isisindo. Ngakho-ke, uma unesisindo sokuqeda amakhilogremu engeziwe, lungele uchithe isikhathi esithile kuso (kusukela ku-1 inyanga kuya eminyakeni emithathu). Inhloso yokwenyuka ukuthi ukulahlekelwa ama-kilogram ayi-10 ngeviki ngaphandle kokudla, nokudla noma ukwenza imidlalo ngokukhululeka akunakwenzeka.
Ukudla ukuze ulahlekelwe isisindo ngo-10 gk: Indlela "10X10"
Lolu hlelo lungokwesigaba senkimbinkimbi, kodwa labo abacabanga ukuthi banganciphisa isisindo ngo-10 kg ngokushesha ngangokunokwenzeka, akusabi. Abathuthukisi besethembiso sohlelo lokuthi ezinsukwini ezingu-10 zokudla okunzima nokuqinile uzothola umphumela oyifunayo futhi uthole amafomu akhangayo.
Imithetho ye "inqwaba" ilula, kodwa inesibopho sokubulawa.
- Indima eyinhloko kwimenyu yansuku zonke inikezwa amaprotheni. Ukudla kwama-carbohydrate kudliwe okungaphezu kuka-20 g ngosuku. Ngenxa yalokhu, imvelo iqala ukucinga imithombo emisha yamandla adingekayo futhi iqondise kabusha umzimba wokushisa okukhulu kwezingqimba zangaphakathi. Izinga lika-glucose emazingeni egazi, ukutholakala kwe-insulin kuba mkhulu, ukwehluleka nokukhathazeka kuyanyamalala, futhi isimo jikelele nesimo sengqondo ngcono kakhulu.
- Uhlu lwemikhiqizo evinjelwe luhlanganisa ubisi olunamafutha, ama-sausage, ama-marinades nama-sauci abomuncu, ukupheka, ufulawa noshukela, utshwala, kokubili buthakathaka futhi okuqinile, imifino enomuthi ophezulu wezinto ezinomsoco (ubhontshisi, amazambane, izaqathe, njll.), Ubhontshisi kanye nommbila, ujusi wezithelo ugxila, amantongomane, isibindi, i-pate, ukudla okusheshayo nokuphuza okuphuza.
- Phakathi kwezidakamizwa ezivunyelwe kukhona inyama enomzimba (inyama yenkomo, i-veal, i-rabbit), i-turkey nenkukhu, i-fish fish fillet, ushizi, amaqanda kanye ne-yogurt eqoshiwe. Kusukela emifinini ungadla utamatisi (ngaphandle kohlobo lwe "cherry"), ukhukhamba, iklabishi (Beijing, umbala, iklabishi omhlophe), ama-radishes, i-zucchini, ama-eggplants, isithombo, i-asparagusi, i-sorrel, i-ulethisi, u-anyanisi abancane, isipinashi, amakhowe nesilimo esidliwayo esinamagatsha anamanzi. Kuvunyelwe ukuba nemifino yenkathi ngesilinganiso esincane samafutha omnqumo. Izithelo zivunyelwa kanye kuphela - ngosuku lwesithupha lwesisindo sokulahlekelwa.
- Kudingeka udle izikhathi eziyisihlanu ngosuku, okwenza izikhathi ezilinganayo phakathi kokudla. Umbuso onjalo uvuselela umsebenzi we-metabolism futhi wenza umzimba usebenze ngokubambisana nangokucacile. Inani lezinsuku zonke zokudla kwamaprotheni emifino yi-2 kuya ku-1. Isidlo kufanele senziwe ngaphandle kuka-20.00. Ngemuva kwaloko kuvinjelwe ngokuqinile, ngisho noma uhlela ukulala emva kwamabili.
- Iziphuzo ziyi-decoction ye-dogrose ngaphandle kokushukela, itiye eluhlaza okwesibhakabhaka namanzi ahlanzekile (okungenani amalitha amabili ngosuku). Half ihora ngaphambi kokudla okuhleliwe, kufanele usebenzise izibuko ezingu-1-2 ezijwayelekile zamanzi ahlanzekile. Lokhu kuzokuvumela ukuba ungadli ngokweqile futhi uvikele umzimba ekuqotheni.
- Kunconywa ukupheka inyama nenhlanzi ku-boiler kabili bese ubhaka kuhhavini noma ku-grill. Ungagcwalisa imixube yemifino nge-elincane lamafutha omnqumo ngamaconsi ambalwa kalamula kalamula. Akuvumelekile ukuphuza izitsha.
- Ingxenye yokuqala yenkambo yinkimbinkimbi kunabo bonke, kodwa ukuze uqiniseke ukuthi ulahlekelwa isisindo, ungakwazi ukubekezelela kancane. Zama ukungagxili emicabangweni engalungile, njalo lapho kungenzeka khona uhambe emoyeni omusha, hamba, uvakashele izinqubo zamanzi, hamba ukuxilonga futhi ugxile ezintweni ezinhle.
- Qinisa kakhulu umphumela wenkambo yokudla yokusebenza ngokomzimba. Uma ungenayo isikhathi sokuya ejimini futhi ugijime nxazonke ekuseni, zama ukuhamba emsebenzini noma okungenani ungasebenzisi i-elevator futhi ukhuphuka phansi noma yikuphi okufisa phansi phezulu ezinyathelo. Ngaphezu kwalokho, ungenza isakhiwo esiyinkimbinkimbi sokuthuthukiswa okujwayelekile ekhaya, okuzosiza ukushisa ama-khalori ngokushesha futhi unikeze umzimba ukuguquguquka nokuheha.
- Ukuthola umphumela ongenqunyelwe, futhi amakhilogremu angeke abuyiselwe, kufanele uphume ngokucophelela ekudleni. Amaviki amabili ngemuva kokuphela kwenkambo, udinga ukukhuphula kancane kancane inani lezinsiza kanye nokuqukethwe kwekhalori yemikhiqizo esetshenzisiwe. Ukudla okunomsoco, okunomsoco nokubhema kuyadingeka ukuba kudle kakhulu, futhi mayelana nokudla okuningi ebusuku kungcono ukukhohlwa kuze kube phakade. Futhi-ke inkinga yokunciphisa umzimba angeke ikukhathaze kakhulu.
Imenyu yabesifazane yokumisa amafutha funda lapha .
Indlela yokulahlekelwa isisindo ngo-10 kg ngaphandle kokulimaza empilweni: ukuvivinya umzimba
- Siqala isifundo ngokufudumala. Ukugijima endaweni ngamadolo aphakeme - imizuzu emithathu, ukuxhuma - imizuzu emithathu. Ukuhamba phambili, emuva, kwesokudla, kwesobunxele - izikhathi ezingu-15. Ukujikeleza okuphansi kwe-pelvis ngakwesokudla / kwesokunxele - izikhathi ezingu-10. Swayipha izandla zakho phambi kwakho "izikhali" - izikhathi ezingu-20.
- Sishisa amafutha bese siqinisa imisipha yesinqe nemilenze. Simi ngokuqondile, izinyawo zamaphethelo ububanzi. Bendisa kancane ngakwesokudla ngenkathi uphakamisa isandla sakho sobunxele phezu kwekhanda lakho. Senza isiqiniseko sokuthi iziqhumane azishintshi izikhundla, futhi ngemuva kuhlala phansi, ngaphandle kokuguqa noma emuva. Siphindela esimweni sokuqala futhi siphinde senze umsebenzi ohlukile. Yenza amaqoqo angu-3 izikhathi ezingu-20. Ukuphumula ukuphumula - kusukela emihlanu kuya kwemizuzu emibili.
- Gwema isisindo bese uguqula umshini. Silala ngemuva. Izinduku zigobile emadolweni, izinyawo zicindezelwa phansi phansi, izandla zilimaza ngemuva kwekhanda. Phakamisa ingxenye engenhla yomzimba futhi welula ngokushesha ngangokunokwenzeka emadolweni. Bese ubuyela kancane esimweni sokuqala. Abaqalayo baxwayiswa ukuba baqale ngezindlela ezimbili futhi kancane kancane balethe umphumela emaqoqeni amathathu okuphindaphinda ama-20.
- Senza isisu esisodwa bese sisusa amafutha emaceleni. Salala emuva, izandla phansi izintende ngaphansi kwamadolo. Phakamisa ukuphakama kwe-15-20 cm ehlangene, imilenze eqondile ngokuphelele futhi uhambisane nabo. Siqala ngokuphindaphindiwe kuka-10-15 futhi senza izindlela ezingu-3.
- Siqinisa isigqoko futhi sinikeze ukugoba okuhle. Sibeka eceleni kwethu. Enye isandla ngemuva kwekhanda, enye ihlala ngesintendeni phambi kwesisu. Ngesikhathi esifanayo, phakamisa imilenze emibili ngangokunokwenzeka. Silungiselela ukukhwela imizuzwana embalwa bese ubuyela emuva. Ngemva kokuphindaphinda izikhathi ezingu-10, siqhubekela phambili ngakolunye uhlangothi. Senza okungenani ukufika okungu-2.
Lezi zivivinyo kufanele zenziwe ekhaya nsuku zonke. Kungcono ukwenza lokhu ihora ngaphambi kokudla noma amahora amathathu emva kwalo. Ngelizinga lokuqeqeshwa okukhulu, awudingi ngisho nokudla. Ukuze ulahlekelwe u-10 kg ngesikhumba esisodwa esisodwa somzimba uzochitha cishe izinyanga ezintathu.
Indlela yokususa amafutha kusuka esiswini bese uphakamisa umshini, funda lapha .
Indlela yokwenza imbongolo ihle futhi ihlakaniphe, funda lapha .
Izenzo zevidiyo zokulungisa isisindo
Susa amafutha esiswini nasesikhathini
Ukuzivocavoca kwesisindo sezinyopho nemilenze
Isiyinkimbinkimbi semilenze emincane
Imizuzu engu-15 ukuqeqeshwa kokulahlekelwa kwesisindo nsuku zonke
I-gymnastics ephumelelayo yokulahlekelwa isisindo
Ngingahle ngilahlekelwe ngu-10 kg ngenyanga futhi kanjani?
Phakathi kwezivakashi ezinkundleni zamakhosikazi kanye nezinkundla ezithandwayo, abaningi abalahlekelwa yi-10 kg ngenyanga. Izimpendulo zalaba bantu abanenhlanhla zigcwele iseluleko nezincomo, okusho ukuthi, "kusukela ekuhlangenwe nakho komuntu siqu". Ngokuyinhloko, abantu abasha abasanda kwenziwa benza ukuthi ukuthi inqubo enjalo eqhubekayo, awukwazi ukusebenzisa noma iyiphi inqubo ethile, kodwa mane wenze izinguquko ekudleni kwakho okujwayelekile.
- Nika "ama-carbohydrate" ngokushesha. Zithatha cishe masinyane, kodwa, azivimbeli umuzwa wendlala, kodwa zifakwe nje ngendlela yamafutha okhalweni, isisu nesisu.
- Ungadli ebusuku. Kungcono ukuba nesidlo sakusihlwa ngo-18, esiphezulu ngehora lesishiyagalolunye. Uma unomzwelo wokulamba ebusuku, kufanele uwuqede. Kodwa hhayi sandwich netiyi elimnandi, kodwa ingxenye encane ye-phalgi ye-buckwheat, ingilazi ye-kefir noma ucezu lwezinhlanzi ezinamafutha. Izithelo engxenyeni yesibili yosuku akufanele zisetshenziswe, ngoba zivusa izinga leshukela egazini.
- Hlala ukulala ngaphambi kwehora lesishiyagalolunye. Ebusuku (kusukela emahoreni angu-0 ukuya kwangu-2), umzimba uveza i-hormone ye-somatropic, eyenza i-fat burning in adults.
- Ungadli noma udlulise isisu. Ukwenza lokhu njalo, uzoyeka ukugcwala isabelo esivamile futhi uzobe ulayishe umzimba ngemiqulu engadingekile yokudla. Lokhu ngeke kuthinte hhayi kuphela isibalo, kodwa nempilo.
- Gwema iziphuzo ezithandekayo ze-carbonate futhi usebenzise amanzi kuphela amaminerali, amanzi ahlanzekile noma athuntshiwe. Ngale ndlela, uhlanza izitho zangaphakathi ze-toxin nama-toxins, ubuyisele ibhalansi yamanzi futhi uthuthukise isimo sesikhumba.
- Hambisa ngangokunokwenzeka. Akukhathaleki ukuthi ngabe ukuqeqeshwa kwe-cardio, amakilasi aphelele okulahlekelwa isisindo, ukugijima kwansuku zonke ekuseni noma ukuvivinya umzimba. Into esemqoka ukuhlinzeka ngomzimba okungenani imizuzu engama-40-60 ngosuku.
Ukuhambisana nale mithetho elula kuyokuvumela ukuba ulahlekelwe kalula ngo-10 kg ngenyanga, futhi izinyanga ezingu-3 uzothola impilo enhle kakhulu kanye nesibalo samaphupho akho.
Ngalahlekelwa yi-10 kg ezinsukwini ezingu-10: ngaphambi nangemva kwezithombe
Ukhule kancane ngo 10 kg inyanga: isithombe ngaphambi nangemva
Futhi uzoba nesithakazelo kuzihloko:
Indlela yokulahlekelwa isisindo nge-20 kg