Amayi ambiri akuyang'ana njira yofulumira kwambiri yochepetsera thupi. Ndibwino kuti musadye nokha chakudya kapena masewera olimbitsa thupi. Koma zozizwitsa sizichitika, ndi kupeza thupi lokongola - muyenera kupanga khama. Tidzakambirana mwatsatanetsatane momwe tingapangire gawo labwino kwambiri la thupi lachikazi - mimba.
Mmene mungathenso kutaya thupi m'chiuno: chiyambi cha mavuto
Thalia ndi malo ovuta kwambiri, omwe amai ambiri sakukondwera nawo. Chiyambi cha vutoli chiri mu ntchito ya chiberekero cha hafu yokongola yaumunthu: kuti apereke mwanayo chitetezo chabwino, kumbali ndi m'mimba ndi kuyesetsa kuti azilimbikitsidwa ndi mafuta panthawi iliyonse. Ndipo osati pa nthawi ya mimba, koma nthawi ina iliyonse.
Ndicho chifukwa chake zimakhala zovuta kwambiri kuti amai azigwiritsira ntchito ziwiya m'chiuno: amasonkhanitsa mofulumira, ndipo amachoka movutikira.
Kodi mwamsanga mungatani kuti muchepetse m'mimba?
Popeza kuti okhawo omwe sanapindule kwambiri, akhoza kulemera kwambiri mwamsanga, osayembekezera kuti mapaundi owonjezera adzasungunuka pamaso pathu. Malingana ndi zizindikiro zachipatala, kutaya kwa thupi ndi "liwiro" la 2-3 kilogalamu pamwezi ndilolendo. Muzochitika zina zonse, simungangowononga thanzi lanu, koma mumakhalanso ndi khungu loopsya ndipo simungakhale wokongola kwambiri.
Njira yowonjezera kutaya thupi mu malo ovuta monga mimba, mungapezeke kokha ngati mumatsatira mwamphamvu miyeso yovuta kuyambira miyezi isanu ndi itatu - ino ndi nthawi yomwe imatenga kuti mupeze zotsatira zomveka komanso zochepa. Komabe, njira yokha yochepetsera mofulumira ndi yosatha ndiyo kulamulira moyo wanu wonse moyo wanu wonse ndikupatsa thupi ntchito iliyonse yamtundu uliwonse. Palibe njira zina, eya.
Pa funso la zomwe mungachite pankhani ya zakudya, kuti muchepe msanga, yankho ndilo - phunzirani dongosolo la zakudya zoyenera ndikugwiritse ntchito nthawi zonse! Mfundo ndizosavuta:
- nyama, nsomba ndi nkhuku ziyenera kudyedwa ndi masamba a masamba (osati ozikidwa!);
- tsiku ndi tsiku mu zakudya ayenera kukhala masamba ndi zipatso, mochuluka, bwino;
- idyani 4-5 patsiku m'magawo ang'onoang'ono (tiyi ndi zokoma - izi ndi chakudya chosiyana, chomwe chingakhale kadzutsa lachiwiri kapena chakumapeto kwa m'mawa);
- mutatha kudya, simungamwe kumwa ola limodzi, komanso tiyi wambiri ndi mchere;
- okoma ndi okwera-kalori amafunika kudya chakudya cham'mawa komanso kawirikawiri;
- kumwa madzi okwanira 1.5-2 malita patsiku (fetani botolo la mchere kapena madzi oyeretsedwa ndi kunyamula nanu paliponse, kumwera njala, musanadye, chakudya pakati, ndi zina);
- chakudya chamadzulo pasanathe maola awiri kapena atatu asanagone.
Njira yosavuta yochepera thupi: masewera
M'chigawo chino, ambiri amayembekezera kuwona mndandanda wa zochitika za makina. Koma ayi: sathandiza kuchotsa mafuta. Amathandizira kupanga maziko a minofu, motero amafunikira kuwonjezerapo kupsinjika kwa aerobic, omwe ndi mafuta oyaka kwambiri. Ichi ndi katundu pa kuwonjezeka kwa pulse: kuyesera kuthamanga, kudumpha chingwe, makalasi pa stepper, masewera ndi masewero amakono, aerobics, sitepe ndi zina zotero.
Kotero, ngati mukufunafuna yankho la funso la momwe mungatetezere kulemera mwamsanga, ndiye kuti mwapeza. Tsiku lililonse kapena tsiku lililonse mumayenera kupereka thupi lochita masewera olimbitsa thupi, kupatula mphindi 30-40,
- kuyenda maulendo (ola limodzi pa tsiku);
- kupezeka kwa aerobics, steppe, kuvina (osachepera maola atatu pa sabata);
- kuthamanga kapena kuthamanga pamtunda (osachepera 30-40 mphindi);
- kulumphira chingwe kapena popanda iwo (maselo atatu a mphindi 15 iliyonse);
- kukwera masitepe (4-5 seti ya mphindi 5-6 iliyonse).
Sankhani chinachake, ndipo mudzawona momwe mafuta amathetsera pamimba mwamsanga. Kodi mungathenso kulemera mwamsanga? N'zotheka, pansi pa zakudya zabwino - popanda mafuta, okoma, okazinga ndi okazinga ndi ofunika - osadya mopitirira muyeso!