Vakadzi vakawanda vasingafari nechitarisiko chavo, vanotenda kuti vane mazenze akareba. Muchiitiko ichi, vanoenda kuburikidza nekusarudza kwekukurumidza kuora kurasikirwa. Mushure mezvose, makumbo marefu akaisvonaka ndiyo kurota kwevakadzi vose. Nzira yekurasikirwa nemafuta akawandisa munhengo iyi yemuviri iripo, asi haufaniri kutarisira kwechishamiso, haugone kushaya uremu usina kuita chinhu. Ndinofanira kuedza zvakaoma kuti ndiwane mugumisiro.
Inokurumidza sei kuderedza uremu mumakumbo?
Chii chaunofanira kuita kuti usakurise kubvisa mafuta akawanda muhudyu nemhuru? Pane nzira dzakasiyana siyana dzaungashandisa kurasikirwa uremu mumakumbo ako:- plastic surgery;
- muviri muviri;
- chikafu chakakodzera;
- massage.
Makumbo akaoma: maitiro ekuderedza makumbo
Aerobic maitiro anovakirwa pamisungo yekutambanudza uye kudzokorora kudzokorora nechepasi uremu inokodzera kuora kurasikirwa.- "Bhasikoro" (zviri nani kuzviita mangwanani asi usati wabuda pamubhedha) - kufamba kwekufambisa kunoitwa nemakumbo, kufanana nekukanganiswa kwezvitsvuku;
- rwonzi rwonzi - iwe unotanga kubva pamakumi matatu nezuva (kubatsira mhuru nemafuta ane mafuta);
- squats - zuva rokuputika kanenge kazana;
- kufamba-iwe unofamba kufamba uchienderera mberi kubva paawa imwe pazuva kana kupfuura;
- kumhanya - kana iwe uchifamba zuva nezuva, kunyange kwemaminetsi mashomanana, makumbo ako achave akareruka (nenzira iyi kwete chete marumbo ako anorema kuwanda, unogona kurasikirwa ne5 kana kunyange 7 kg).
- Kureva kune rumwe rutivi, rimwe gumbo rinokura. Muchiitiko ichi, unofanirwa kuvimba pane zvakasara. Rumwe rutivi rune huno mushure memusoro. Kuchengeta rutsoka kwemaminitsi mashoma munzvimbo iyi, inogona kuderedzwa. Basa racho rinoitwa kanenge ka10 pamakumbo. Zvadaro zviito zvakafanana zvinoitwa nechechipiri.
- Matanho ekukwirira. Zvinokosha kuti uwane hwaro hwakasimba. Matanho anotorwa kumusoro uye pasi, kushandura makumbo. Nekushanda kwakadaro kunogona kurasikirwa uremu uye pop.
- Gymnastics on fitball. Zvakakosha kuisa pasi bhora nemusana wako, kuchimanikidzira kumadziro. Zvikwangwani zvaitwa, kupfugama mabvi pakona yakarurama. Kakawanda kudzokorora kwakakwana.
Zvokudya zvinorema kuora kura "Makumbo akazara"
Kunyoresa kunovaka muviri ndeimwe yenzira dzekurumidza kupisa kilogram dzakawanda. Kuongororwa kwevakadzi kunoratidza kuti kudya kwaibatsira vakaremerwa ne2 uye kunyange 10 kg. Zvisinei, kuitira kuti uwane chigumisiro chokupedzisira, vhiki imwe haikwani. Zvakakosha kuyeuka kuti kukurumidza kurasikirwa nekurema kunokanganisa muviri. Zvokudya zvakakodzera zvinobatsira kubvisa mapepa akawanda, kusanganisira kuderedza mahudyu muhuwandu.- mishonga yemvura;
- pumpkin; sinamoni;
- kefir;
- saladhi kubva mumiriwo;
- hove (yakabikwa kana kupiswa);
- maonde;
- kottage cheese ishoma-mafuta;
- nyama nyama yakabikwa kana yakanyanyisa;
- mahwende (asingaverengeki zvishoma);
- low-fat yogurt.
- kubika;
- candy;
- cheeses;
- cookies;
- ice cream;
- mafuta uye margarine;
- carbonated drinks;
- kirimu;
- cake;
- chocolate;
- kirimu yakasviba;
- zvokudya zvekudya zvinokurumidza;
- semi-finished products;
- jujube.
Nzira yekubvisa mafuta pakati pemakumbo?
Mune vamwe vakadzi, dambudziko guru rekureruka zvakanyanya riri mukati mehudyu. Ndeipi nzira dzekuderedza vhudzi ravo? Zvakakosha kuziva kuti kufamba uye kumhanya munyaya iyi hakubatsiri, nokuti mitsipa yeadductor haishande panguva imwe chete. Inokurudzirwa kuita shingaira nemakumbo, kuita "mashese" kubva panzvimbo yakatarisa, inonamatira nemutoro, uye enda uchifamba pamatanho.Kunyorera! Kudzidziswa kunofanira kuramba kwemainiti makumi maviri pazuva. Ita 2-3 kavhiki uye kakawanda.Kurasikirwa kwemahombekero kunogoneka mushure mekugadzira zvigadzirwa, zvakadai sekuvhara.