Pamwechete mazwi
Vadzidzi vakawanda vanorayirwa kuti vasadye maawa 1,5-2 vasati vasvika uye pashure pokunge vadzidziswa - panguva ino dumbu rinosunungurwa kwezvokudya. Zvimwe chete makirasi emangwanani: kana iwe uri kuenda kunopisa usati wapedza basa, tora kudya kwemaapulo, bhanana kana yogashi kwemaminitsi makumi maviri usati watanga kudzidziswa. Hazvigoneki kuti uite musimba risina chinhu: metabolism "haichazomuka" kusvikira iwe uchiimba, izvo zvinoreva kuti kuedza kwako pamitambo, mudziva kana mune zvekurovedza kuchaenda kunoparadza. (Kusiyana ndiyo yoga yemangwanani, iyo, sezvinonzi guru guru inotaura, inoshanda chete pane isina chinhu mudumbu). Usakanganwa kuti unofanirwa kudya kwete munguva chete, asiwo zvakare! Kuda nenzara usati waita zvekurovedza zvinokuvadza, asiwo kuzadza dumbu kusvika kumarara, uye nokukurumidza "kurambidza" zvinhu zvose zvinodyiwa paatreadmill hazvigamuchirwi! Mutemo mukuru ndeyu: nguva shomanana yasara isati yapera. izvo zviri nyore zvokudya zvako zvinofanira kuva. Muchikamu chekudzidzira chikafu hachigoni kudya anodarika 400 kcal.
Panzvimbo iyo - inwa!
Shandisai imwe nguva mushure memakirasi ekunwa zvinenge 0.5-0.6 malita emvura pasina gasi. Kafi pamazuva ekudzidzisa haafaniri kunzwisirwa kunwa, nokuti ine chirwere chemahara. Muviri uye saka unofanirwa kutuka - nei uchiita kuti urege kurasikirwa nezvimwe mvura? Mukuwedzera, kofi, soro doro, inokanganisa kupararira kweropa - izvi zvinowedzera dambudziko rekukuvadzwa nemidziyo yeropa. Green tea ndeimwe nyaya: haisi kungovhura muviri chete, asiwo inokurumidza kusimba metabolism, inosimbisa maitiro evascular uye inovandudza muviri. Mukombe wekunwa kunhuhwirira kwehafu yeawa isati yatanga kudzidziswa ichawedzera kukufadza kwako uye kukubatsira kuti upe zvakanakisisa! Pakati pemakirasi, usanonoka kutora mapurisa kutora mashoma sips emvura. Mitambo inowedzera simba metabolism, inotsamwisa "kusimudza" yebiomass kubva pasi pomuviri, uye kuibvisa nokukurumidza, muviri unoda mvura. Mukuwedzera, pasina mvura, metabolism, iyo yakawedzera kukurumidza, inokurumidza kupera zvakare, uye zvose zvinoedza zvichava pasina.
Usati wadzidziswa
Purogiramu nemichero yakaomeswa kwekudya kwekudya mangwanani-ngwanani isvimbiso yekugadzikana uye kwakasimba kweglucose, iyo inofanirwa kuita basa rinobudirira remasumbu ose, kusanganisira moyo. Mukati masikati edza kuwana zvakakwana zveproteine zvokudya. Kubva mairi masimba anoshanda achawana zvakakodzera amino acids. Zvisinei, usapfuurira, kushumira kunofanira kuva kadiki! Kuwedzera kwepuroteni kuchaita kuti uremu mudumbu - uye gare gare padanho-aerobics kana kuruka rwet latin, sehomwe yemapatata. Usazviramba iwe unofadza kuderedza rationi yezuva nezuva yemakoroti, michero, korotikiti shoma shoma - idzi yummies haisi kungosimudza manzwiro, asiwo ane masikirwo emasikirwo anonzi antioxidants, ayo anowanzonzi varwi vechidiki uye kunaka! Usapinda mumuedzo wokutora nzvimbo yakaoma yakawanda yemakrohydrates neyo nyore, iyo isipi! Kubva apa iwe zvakanakisisa hauzorevi uremu, uye pakuipisisa ... iwe hauzogoni kuwana kilogram dzakaipa, pasinei nokuti iwe uri kudzidzisa kusvika kune jira rechinomwe.
Pashure pokudzidzisa
Sezvaunorangarira, iwe unongodya chete pashure peawa 1.5-2 maawa mushure me fiznagruzka. Zvose izvi nguva ino, masetabolism anoramba achikwidziridzwa, mishonga inopisa inoda mafuta uye, pasina kuitsva, kupisa mafuta akawanda. Apa ndipo paunotanga kunzwa kunzwa nzara isinganzwisisiki yaunoda kunyengedza: inwa mvura inotonhorera, inwa mvura, fema mweya mutsva mupaki, zorora ... mushure memaawa makumi maviri nemakumi matatu kubva pamakore "unotora chifukidzo" girasi rinenge rakasvibiswa jisi, cranberry, mazambiringa, karoti-apuro kana mazambiringa. Ichinobatsira kubvisa zvakagadzirwa biomusic kubva mumuviri uye kudzorera simba. Chii chaunofanira kudya mushure memaawa mashoma? Zvose zvinoenderana nokuti inguva yakareba sei vasati varara. Muhafu yekutanga yezuva iwe unogona kudya kwekudya kwakakwana, uchizvifadza iwe neshadhi, chiduku chiduku che nyama yakabikwa pamwe ne 150 g yekunakidza (chinangwa - chechi kana jisi).
Muchikamu chechipiri chezuva, iwe uchafanira kuzvidzora girazi re-fat-fat kefir kana 150 gm cottage cheese. Puroteni inofanirwa kuve iri mukudya ndeyekuti: chiito chemuviri chinoderedza kuchengetedzwa kwemamino acid, uye inogona kuzadzikiswa chete kubva pamapuroteni. Caffeine (tei, kofi, cocoa, chokoti) panguva yekudzidzira nguva kubva pakudya kune zviri nani kubvisa: inopesana nebasa re insulini, izvo zvinoreva kuti zvinodzivirira muviri kuti urege kuzadza glycogen reserve uye "reloading" mishonga.
Sample Fitness Day Menu
Strength training
Ipai mapeji-ehydrates, echando uye mafuta. Pamberi pemakirasi (kweawa imwe): saladi ye 200 g mishonga yakachena kana chikamu chiduku chezvimedu. Pashure (mushure maminitsi makumi mana): girasi rekufir, cocktail yeproteine kana juice itsva yemichero. Chero caloric kukosha kwezvinhu zvezuva nezuva: 2 000-2 500 kcal.
Kutarisa (yoga, pilates, kutambanudza)
Inowedzera imenyu ne cellulose, usabvisa zvose zvakaoma-ku-digest michina (nyama, mazai, cheese). Pamberi pemakirasi: 200 gramu ye saladi kana muto wezvimiriwo nechidimbu chebhanki chingwa. Pashure: michero, michero uye berry smoothies (zvinokwanisika nekuwedzerwa kwemukaka wakaderera). Zvose zvakakosha simba: 1,500 kcal.