Minus 15 kg ngesonto: kungenzeka noma cha?
Emibhokisini eminingi yabesifazane, ungathola imilayezo efana nokukhala komphefumulo: "Ngokushesha umshado (ukuvakasha, ukuhlangana nabo ekilasini, usuku lokuzalwa, njll), futhi ngisengumfazi okhulile. Indlela yokulahlekelwa yi-15 kg ngesonto? Ngilungele noma yini. " Ngokuvamile ngaphansi kwezikhala ezinjalo zihlale zibuyekezwa, izindlela zokupheka, amamenyu ngisho nesithombe esicatshangelwa ukuthi sinciphisa izinsuku ezingu-7 ngo-15 kg. Kodwa-ke, izondlo (izakhamuzi zangempela ngemfundo yezokwelapha, hhayi ochwepheshe bezobuchwepheshe-bazi-bonke-ochwepheshe abazibheka njengabachwepheshe kuzo zonke izindaba, kusukela ezombusazwe kuya ekunakekeleni okunomsoco) bathi akunakwenzeka kuphela, kodwa futhi kuyingozi kakhulu emzimbeni. Uhlelo oluyingozi luzovusa isisu esiphelele, esilandelwa ukuphelelwa amandla kwamanzi futhi, cishe, isifo sohudo nokuhlanza. Njengoba sekuphele isonto, zonke lezi zinkathazo zizothatha cishe ama-7 ukuya ku-9 kg, kodwa isimo sempilo siyoba ngaphezu kokulimaza. Ngaphezu kwalokho, njengoba isisindo esilahlekile ngokushesha, njengemikhonyovu yomkhuba, cishe kubuya ngokushesha, kodwa impilo ihlaselwa isikhathi eside. Ngakho-ke, labo ababuza ukuthi banganciphisa isisindo ngo-15 kg ngesonto, sizophendula - nganoma iyiphi indlela! Akunakwenzeka ngokomzimba, kungakhathaliseki ukuthi uthatha izinyathelo.
Indlela yokulahlekelwa isisindo ngo-15 kg ngaphandle kokulimaza impilo yakho
Izinyathelo ezingu-5 kuphela, ukulungisa ukudla kwansuku zonke kanye neminye yemingcele yokuphila, kuzokuvumela ukuba ulahlekelwe isisindo emavikini amathathu ngo-15 kg. Ukubuyekezwa okuncane, okushiye kuma-portals wesifazane odumile, lokhu kuqinisekisiwe. Uhlelo lulula futhi lufinyeleleka kuwo wonke umuntu.
- Njalo ubale amakholori. Uma udla nsuku zonke ama-calories angama-500-700 kuphela kunezinga lakho elivamile, ungakwazi ukulahleka kancane kancane u-1 kg wesisindo ngesonto. Okunye okuyokwenzeka kuyobe kungabonakali ngokuphelele futhi cishe kungabikho umzamo.
- Yidla kaningi. Ukunciphisa ivolumu yansuku zonke yokudla okudliwayo nokwandisa igebe phakathi kokudla okuhleliwe kungabangela ukuphazamiseka ngokomzwelo nokuqhubeka nokudla ngokweqile. Lokhu akuvumelekile neze. Kunconywa ukuba udle ngezigaba ezincane njalo emahoreni amathathu. Kungcono, uma etafuleni kuyoba khona izitsha zokudla okunomsoco nezempilo, okusanhlamvu okusuka kuhlamvu olugcwele, imifino, izithelo, ubhontshisi, izinhlanzi ezinomzimba kanye nezinyama ezinomzimba.
- Amanzi yizinto zethu zonke! Phuza futhi uphuze futhi, kodwa hhayi itiye noshukela, ikhofi nekhilimu, iziphuzo ezidakayo noma i-soda, kodwa amanzi ahlanzekile (noma ahlungiwe). Kuyosiza kuphela ukwehlisa isisindo ezinsukwini ezingu-20 ngo-15 kg bese uhlanza umzimba we-slag, i-toxins nezinye izinto eziyingozi. Ngaphambi kokudla ngakunye, thatha umgomo wokuphuza ingilazi eyodwa ejwayelekile yamanzi angabonakali ngamaminerali. Lokhu kuzokwenza kube lula ukugwema ukudla ngokweqile. Ukuthuthukisa ukunambitheka emanzini, ungaphonsa ikhekhamba lekhukhamba elisha noma ucezu lwelamula.
- Ukuhamba kungukuphila. Ikhiqiza kakhulu futhi iphumelela kakhulu ekulwa nokukhuluphala kwe-cardio. Bandisa imvamisa yezingqinamba zomzimba we-muscle, okwenza ujeze ngamandla futhi usize umzimba ukuthi usebenzise amandla agciniwe ngendlela efanele. Esikhathini senqubo yokuqeqesha, inani elikhulu lama-kilojoule lishiswa futhi amafutha amancane adilika nje ngaphambi kwamehlo ethu. Ungazikhethela noma yiluphi uhlobo lwamakilasi: intambo yokuqhafaza, ukugijima okusheshayo, ukugibela ibhayisikili, ukugibela izitebhisi, njll Into eyinhloko ukuthola cishe ihora le-cardioactivity 3-4 izinsuku ngesonto.
- Njengoba ukulahlekelwa ngu-15 kg emavikini amathathu kuwumsebenzi othanda kakhulu, ngokuqinisekile uzodinga imithwalo yamandla engeziwe. Kodwa akufanele ukwesabe. Ukukhipha i-barbells esindayo noma izisindo ezinkulu ngeke kudingeke. Kuyinto elula yokwenza kanye ngezinsuku ezimbili isisindo esiyinkimbinkimbi sokuzivocavoca ngama-agent-weighting, okuhloswe ekuthuthukiseni nasekuqiniseni amaqembu amakhulu omzimba. Amakilasi azosheshisa inqubo encane futhi enze umzimba ulungele, ukhululekile futhi ukhange.
I-Cardio yokulahlekelwa isisindo
I-Cardio enezintambo zokudlula: minus amakholori angu-500
U-Julia wase-Ekaterinburg washiya lapho enye yokubuyekezwa kwama-portals yabesifazane:
"Ngemva kokuzalwa, nganginamafutha kakhulu futhi ngangingakwazi ukuphinde ngibe nomumo. Ukudla kwakusetshenzisiwe, kodwa isisindo cishe sabuya njalo. Ngakho-ke, ngangihlale ngifuna indlela yokulahlekelwa isisindo ngo-15 kg bese ngilungisa umphumela. Konke kwavela kuphela uma ngishintsha isitayela sokudla, ngaqala ukubala amakholori bese ngilala emdlalweni. Kusukela ekukhethweni kwe-cardio ngakhetha intambo, kimi kwaba yindlela elula futhi ephumelelayo kakhulu. Ezimpahla zezemidlalo ngathenga ama-1.5 kg ama-dumbbells futhi ngaqala ukuqeqesha ngezikhathi ezimbili zokuqala ngesonto, ngakhula ngafika ku-3. Ezinsukwini ezingu-20 angizange ngibuyele kuphela, kodwa futhi ngaqala ukubheka ukukhangisa kakhulu kunangaphambi kokubeletha. Imisipha yathola ukukhululeka okukhulu, futhi isikhumba sasiqinisekiswa. Manje lesi simiso sezinyathelo ezingu-5 sesibe indlela yami yokuphila. "
Imenyu yabesifazane yokumisa amafutha funda lapha .
Ukuzivocavoca amandla okulahlekelwa isisindo
Ukuqhuba ukuqeqeshwa kwamandla kufanele kube ihora ngaphambi kokudla noma amahora amathathu emva kwalo. Ukuzivocavoca okugcwele okuqhubekayo kudlula emaminithini angu-30 kuya ku-45 futhi kuqala ngokufudumala okuphoqelekile. Kuhlanganisa ukugijima kalula endaweni ngoba imizuzu engu-3-5, ihamba ngezindlela ezingafani izikhathi ezingu-15-20, ukujikeleza kwe-pelvis ngakwesokudla nangesobunxele izikhathi ezingu-10, amaphaphu aqhubekela phambili izikhathi ezingu-15 ngomlenze kanye nezikwele ezingajulile izikhathi ezingu-10 kuya kwezi-20. Ngokuqhubekayo sidlulela eziyinkimbinkimbi eziyisisekelo. Ukushisekela okwedlulele kanye nemithwalo yemisebenzi ekhuthele kakhulu, ikakhulukazi esigabeni sokuqala, akudingeki. Akukho lutho, ngaphandle kokungahambi kahle kwemisipha nokudlula umzimba okubuhlungu, akubangeli. Ngakho-ke, senza konke ukunyakaza ngendlela ezolile, elinganiselwe.
Ukuqeqesha nge-dumbbells yokulahlekelwa isisindo
Ukuzivocavoca okulula nge-weight loss dumbbells
Izincazelo zokuzivocavoca
- Simi ngokuqondile, izinyawo zamaphethelo ububanzi, izingalo ezinama-dumbbell ziyancipha ngokukhululeka emzimbeni. Ngezindleko zesikhathi senza ilunga elinamandla ngamandla onyawo. Amadolo kufanele enze i-angle engakwesokudla ngokuya phansi. Sihlala kule ndawo futhi sibalelwa ku-60, bese sibuyela esimweni sokuqala. Sishintsha unyawo bese siphinda ukunyakaza. Sibheka ngokucophelela ukuthi umhlane uhlala uphethile. Senza amaqoqo amabili wezikhathi ezingu-15.
- Sihlezi phansi, sibeka isandla sethu sesobunxele okhalweni, futhi ngakwesokudla sithatha isisindo. Senza ukuphefumula okujulile futhi sihamba kancane kancane ngakwesokudla. Sizizwa ukuthi imisipha ngakwesobunxele iselula kangakanani. Nge-inhalation sibuyela esimweni sokuqala. Phinda usebenzise izikhathi ezingu-15 ekuqondeni ngalunye.
- Sifaka izinyawo ebubanzi bamahlombe, izandla ezinama-dumbbells zancipha ngokuzithoba emzimbeni. Gcina izingxube ezicindezelwe emzimbeni. Gwema kancane izingalo zethu bese sithatha izinsimbi emahlombe. Senza izindlela ezingu-2 izikhathi ezingu-10 ngokuphumula okuphumayo imizuzu engu-1.5-2.
- Salala emuva, amadolo ajika, futhi izinyawo zicindezelwa phansi. Sithatha isandla esisodwa singayifaka ngemuva kwekhanda. Ngomoya ojulile, siphakamisa ikhanda namahlombe ngokuphakama. Ekuphumuleni kwethu silungisa ukunyuka futhi ngobumnene sibuyele esimweni sokuqala. Senza amaqoqo angu-3 wezikhathi ezingu-10 ngekhefu ukuze siphumule kufike kumaminithi amabili.
- Silale phansi, imilenze eguqa ngamadolo iphakanyiswa phezulu. Izandla ezinama-dumbbells ziboshwe kancane ezinhlangothini futhi zifakwe ezinhlangothini. Kancane kancane siwanciphisa ngaphambi kokuba sibuye futhi sihlehlise phansi. Phinda izikhathi ezingu-10-12, bese uphula iminithi engu-1 nenye indlela.
Indlela yokususa amafutha kusuka esiswini bese uphakamisa umshini, funda lapha .
Indlela yokwenza imbongolo ihle futhi ihlakaniphe, funda lapha .
Indlela yokwakha izinsuku ezingu-30: imenyu yokudla isonto
Ngingalahlekelwa yi-kg kg ngenyanga? Yebo, ungakwazi futhi lokhu kunenqubo ekhethekile. Ukuze uthole umphumela oqinisekisiwe, akukho cala ongenza ngayo ukulungiswa ekudleni futhi ushintshe ukulandelana kwezinsuku. Phakathi nesikhathi sokudla, utshwala kanye nanoma yimaphi amaswidi akuvunyelwe, kodwa amanzi ahlanzekile ayadingeka, okungenani ama-1.5 amalitha ngosuku.
Ngaphambi kokuqala kwenkambo, kunconywa ukuba umhlaba wonke uhlanze amathumbu nge-enema yendabuko noma i-laxative emnene. Ezinsukwini ezingu-3-4 zokuqala, ubuthakathaka kanye nekhanda kungenzeka. Ngendlela yokukhishwa okusheshayo komzimba, izimpawu zingase ziphakame, njengokuphefumula okubi, ukuqhuma esikhumbeni nasezinhlakeni zolimi.
Imenyu yokudla iyinkimbinkimbi kakhulu, kepha uma udinga ukulahlekelwa ngu-15 kg ngokushesha, uzoyilandela ngokucacile.
- Usuku lokuqala lulambile. Ukuze uthole ukudla kwasekuseni nasekuseni, kutholakala ilitha lamabele amancane kuphela. Kufanele ihlukaniswe izingxenye ezilinganayo futhi uphuze izindebe ezincane ngaphambi kokudla. Ekudleni kokugcina, kuthathwe ithremu elingama-100 amagremu omnyama nesilayidi esivamile.
- Izinsuku zesibili nezinhlanu ziyi-protein. Ikusasa liqala ngekomishi yekhofi engasetshenzisiwe nobisi, iziqephu ezimbili zesinkwa esimnyama (50 amagremu), 20 g webhotela kanye ne-1 ithisipuni yohu lwemvelo (mhlawumbe linden). Ukudla kwasemini, ungadla amagremu angama-100 we inyama ebilisiwe noma inkukhu, ipuleti elincane lomhluzi ophansi, isinkwa esimnyama (100 g) kanye nama-Dutch ama-45% amafutha aqinile. Isidlo sineziqanda ezimbili ezinzima kakhulu abilisiwe.
- Usuku lwesithathu nolwesithupha luyimifino. Ukudla kwasekuseni - 2 ama-apula aluhlaza okwedlulele (angashintshwa ngama-oranges noma ama-peaches). Ukudla kwasemini - isobho semifino nge-1 tsp yamafutha omnqumo. Ngesidlo - isaladi elula yamakhukhamba amabili ahlanzekile kanye no-3 utamatisi (musa ukugcwalisa noma yini) kanye nengilazi yetiyi nge-spoon encane yobusi.
- Izinsuku ezine nolwesikhombisa zikhethekile. Ukudla kokuqala yi-Dutch shizi (100 g) kanye nekhofi ikhofi nobisi (okuyi-sugar-free). Isidlo sesibili - amagremu angu-100 ancike inyama noma izinhlanzi ezincibilikile, amaqanda amabili abilisiwe nesinkwa esimnyama (amagremu angu-100). Isidlo - ingilazi eyodwa ye-kefir ephansi.
Kulo modi, kufanele udle amasonto amathathu, futhi ngomjikelezo wokugcina, kudla okuhlukile okuhlukile. NgoMsombuluko, ama-apula kuphela avunyelwe (1.5 kg ngosuku), ngoLwesibili - inkukhu ebilisiwe ngaphandle kwezikhumba (1.5 kg), ngoLwesithathu - utamatisi omusha kanye namakhukhamba (ngezilinganiso ezilinganayo 1.5 kg), ngoLwesine - 1 kg yezinyama eziphekiweyo, ngoLwesihlanu - ingxenye engama-kilo e-Dutch ushizi + ibhodlela elilodwa lamabhodlela amanzi angamaminerali ngaphandle kwegesi, ngoMgqibelo - 1 litre 1.5% i-kefir, izinhlanzi ezinamafutha angu-0.5 kg abilisiwe namaqanda amabili abilisiwe, nangeSonto - 1 kg ishizi eliqinile laseDutch nebhokisi elilodwa lewayini elibomvu.
Impendulo evela kubasebenzisi mayelana ne-methodology ngokuvamile inethemba. Ukulahlekelwa amanothi ukuthi ukudla kubekezelela kahle, futhi ubunzima ngokuvamile buhamba ngezinsuku ezingu-4-5, lapho umzimba uvumelanisa nemigomo emisha yokudla. Ukulahleka kwesisindo esiyinhloko kwenzeka emasontweni okuqala nesine, kanti phakathi nenkambo ama-kilogram ayancibilika kancane kancane.
Ngilahla 15 kg ngenyanga: ngaphambi nangemva kwezithombe
Ukhule kancane kancane ngo-15 kg izinsuku ezingu-20: isithombe ngaphambi nangemva
Futhi uzoba nesithakazelo kuzihloko:
Indlela yokulahlekelwa isisindo nge-20 kg