Kana uchida nekukurumidza, kana Kurasikirwa uremu ne10 kg nekukurumidza
Kwemazuva matatu iwe unogona kuita zvakawanda, somuenzaniso, kurara murudo, siya basa rako uye uzviwanire iwe munhu mutsva. Izvozvo zvinongova 10 kg slimmer hazviiti. Kunyange kana iwe zvachose ukaramba kudya uye kunwa, hauzokwanisi kurasikirwa nechiyero ichocho chekuyera. Uye usaedza kuongororwa nemazano evanhu veInternet vakachenjera vanovimbisa kuti vanoziva kuti nokukurumidza nekubudirira kubvisa mafuta akawandisa sei munguva shoma. Kazhinji, izvi zvinoshambadzirwa vanhu vanoda kukutengesa "chishamiso chakasiyana-siyana" chemari yakawanda kwazvo. Zvinangwa zvavo ndega kuzvishumira chete uye hapana anovimbisa chero mhinduro. Asi zvinetso zvehutano kubva pakushandisa zvinodhaka zvinodhaka kuti zviwanike zvishoma.
Vaya vanofarira nzira yekurasikirwa nemutoro nemvura kwevhiki kwe10 kg, tichapindura - kwete nzira! Izvo zvinonzi zvinodhaka zvemvura, zvinoonekwa sezvo zvakanyanyisa kubudirira, zvinopa mumazuva manomwe kurasikirwa kwe 2-3 chete kg kana 4-5 kg kune yakakura zvikuru (kubva pa100 kg) kuyerwa kwepakutanga kuderedza uremu. Nokudaro, kana iwe wakanyatsopedza kubvisa mamwe mapaundi, gadzirira kupedza nguva yakati pairi (kubva pamwedzi mumwe kusvika pamakore matatu). Chinangwa chaicho ndechekuti kurasikirwa nemakirogiramu gumi pavhiki pasina kudya, nekudya zvekudya kana kuita mitambo zvakanyanya hazvibviri.
Kudya kuti uremerwe ne10 gk: Mitiro "10X10"
Iyi nzira ndeyechikwata chekuoma, asi avo vanofunga kuti vangayora sei mashekeri gumi nekukurumidza sezvinobvira, haityisidzi. Vagadziri vepurogiramu vanovimbisa kuti mumazuva gumi ezvokudya zvakakomba uye zvakasimba iwe pachako uchawana mugumisiro waunoda uye uwane mafomu akanaka.
Mitemo ye "zhinji" iri nyore, asi inosungirwa kuurawa.
- Basa guru mumutambo wezuva nezuva rinopiwa kune mapuroteni. Carbohydrate foods inopedzwa kwete kupfuura 20 g pazuva. Pamusana peizvi, mhuka inotanga kutsvaga mitsva inoshandiswa simba rinodikanwa uye inodzokorora metabolism kupisa kukuru kwemukati fat layer. Nhamba yeglucose muhutano hweropa, iyo inokonzerwa ne insulin inova yakakwirira, kushaya tariro uye kusava nehanya kunopera, uye hurumende yakawanda uye mafungiro anovandudza zvikuru.
- Nhamba yezvigadzirwa zvakarambidzwa zvinosanganisira mafuta akawanda, sausages, marinades uye zvinonhuwira, kubika, furasi uye shuga, doro, zvose zvakashata uye zvakasimba, miriwo ine zvinyorwa zve starchy zvinhu (beet, mbatata, karoti, nezvimwewo), nyemba uye chibage, jisi yemichero inogarisa, marimu, chiropa, pate, zvokudya zvinokurumidza kudya uye zvinwiwa zvinotapira.
- Pakati pezvakabvumira ndiro ndiro nyama yakaonda (nenyuchi, veal, mbira), turkey uye huku, gungwa rehove yefuta, shizi, mazai uye yogashi yakagadzirwa. Kubva pamiriwo unogona kudya tomate (kunze kwe "cherry" zvakasiyana), makomkoro, kabichi (Beijing, ruvara, machena kabichi), radishes, zucchini, eggplants, radish, aspagus, sorrel, lettuce, eiiii, spinashi, mushroom uye celery. Inobvumirwa kunaya maguva emwaka nemafuta mashoma emuorivhi. Zvibereko zvinobvumirwa kamwe chete - pazuva rechitanhatu rekurema kwekureruka.
- Iwe unofanirwa kudya zvakakwana kanomwe pazuva, uchiita nguva yakaringana pakati pezvokudya. Hurumende yakadaro inokurudzira basa remasabetism uye inoita kuti muviri ushande pamwe chete uye zvakajeka. Chiyero chezuva nezuva cheproteine chikafu kune miriwo 2 kusvika 1. Kudya kunofanira kuitwa mushure me20.00. Izvozvo zvinotevera zvakarambidzwa zvachose, kunyange kana iwe uronga kuenda kunorara mushure meusiku husiku.
- Zvimwe zvinonwiwa zvinoshandiswa zvechirase pasina shuga, tema isiri yakasvibiswa uye mvura yakasvibiswa (zvinenge mairi maviri pazuva). Hafu yeawa imwe isati yasvika, iwe unofanira kushandisa nguva dzose magirasi maviri emvura yakachena. Izvi zvinokubvumira kuti usadya uye udzivirire muviri kubva pakuvhara.
- Inokurudzirwa kubika nyama nehove mune kaviri bhaira uye kubika muchoto kana pa grill. Iwe unogona kuzadza mishonga yemafuta nemazana mashomanana emaorivhi nemadonhwe mashomanana emurimu. Inorambidzwa zvachose kunwa ndiro.
- Chikamu chekutanga chesiyo ndicho chakanyanya kuoma, asi kuti uve nechokwadi chekuderedza uremu, unogona kutsungirira zvishoma. Edza kusaisa pfungwa dzako pamusoro pemafungiro asina kunaka, kazhinji kana zvichibvira kuenda kumhepo yakachena, kufamba, shanyira mvura nzira, enda kunongedza uye kuisa pfungwa pane zvinhu zvinofadza.
- Simbisa zvakasimba mhedzisiro yezvokudya zvekudya. Kana usina nguva yekuenda kumitambo uye unomhanya-famba mangwanani, edza kuenda kumabasa kana kuti kwete kushandisa iyo yepamusoro uye kukwira chero upi zvaunoda pasi pamasitepisi. Mukuwedzera, iwe unogona kuita dambudziko rekudzidzira maitiro ekudzidzira mumba, izvo zvichabatsira kupisa makirori nekukurumidza uye kupa muviri kuchinja uye kukwezva.
- Kuti uwane mugumisiro wakagadzikana, uye mamwe mapaundi asingadzoserwi, unofanira kunyatsobuda kudya. Kwemavhiki maviri mushure mekupedzisira kwekambani, unofanira kuwedzera zvishoma nezvishoma kuwanda kwemashandi uye koriki yehuwandu hwezvigadzirwa zvakashandiswa. Kunakidza, mafuta uye zvokudya zvinopisa zvinoda kudya zvishoma, uye pamusoro pezvokudya zvakawanda usiku huri nani kukanganwa nokusingaperi. Uye zvino dambudziko rekurema kwakanyanya hazvizokuvhiringidzizve.
Mhuka yevakadzi yekuomeswa yakaoma inoverenga pano .
Nzira yekurasikirwa uremu nemakirogiramu gumi kunze kwekukuvadza kuhutano: maitiro eimba
- Isu tinotanga chidzidzo nekudziya-up. Anomhanya panzvimbo uye nemabvi makuru - maminitsi matatu, achikwira - maminitsi matatu. Inotenderera mberi, kumashure, kurudyi, kuruboshwe - nguva 15. Kuchinja kwepfupi kwemafupa kusvika kurudyi / kuruboshwe - kanomwe. Isa maoko ako pamberi pako "zvike" - makumi maviri.
- Tinopisa mafuta uye simbisa misungo yechiuno nemakumbo. Isu tinomira zvakasimba, tsoka dzepfudzi-yakafara zvakasiyana. Nyengedza zvinyoro kurudyi uchisimudza ruoko rwako rworuboshwe pamusoro pemusoro wako. Tinova nechokwadi chokuti mahudyu haashanduri nzvimbo, uye kumashure kunoramba kwakadzika, pasina kupfugama mberi kana kumashure. Tinodzokera kunzvimbo yekutanga uye tinodzokorora basa racho nenzira yakasiyana. Ita zvitatu zvezvikamu makumi maviri. Kuputsika kwekuzorora - kubva pa5 kusvika pamaminitsi maviri.
- Deredza uremu uye swing the press. Tinovata pamusana. Misungo inonamatira pamabvi, tsoka dzinomanikidzwa zvakasimba kusvikira pasi, maoko anorova mushure memusoro. Simudza chikamu chepamusoro chemuviri uye utambanudzire sepedyo pamabvi. Zvadaro zvishoma nezvishoma dzokera kunzvimbo yekutanga. Vatangadzi vanorayirwa kuti vatange nemitoo miviri uye zvishoma nezvishoma vanounza chigumisiro chezvikamu zvitatu zvekudzokorora makumi maviri.
- Isu tinogadzira dumbu uye tinobvisa mafuta kubva kumativi. Isu tinorara kumashure, maoko pasi nemichindwe pasi pemagaro. Simudza kusvika pakureba kwemasendimita makumi maviri nemasere kubva pamakumi maviri nemashanu, zvakananga makumbo uye zvinyatsozvipfuura. Tinotanga ne 10-15 kudzokorora uye kuita 3 nzira.
- Tinosimbisa chiuno uye tinochipa bend rakanaka. Isu tinovata kurutivi rwedu. Ruoko rumwe mushure memusoro, rimwe racho rinosara nemichindwe pasi pasi pamberi pemudumbu. Panguva imwe chete, simudza makumbo maviri zvakakwirira sezvinobvira. Tinogadzirira gomo kwemasekondi mashomanana uye tadzokera shure. Mushure mokudzokorora gumi, tinopfuurira kune rumwe rutivi. Isu tinoita zvinenge 2 nzira.
Izvi zvinodzidzisa zvinoda kuitwa pamusha zuva nezuva. Zvakanakisisa kuita izvi awa nguva isati yasvika kana maawa matatu mushure mekudya. Uine huwandu hwekudzidzira zvakasimba, haudi kunyange kudya. Kurasikirwa makirogiramu gumi pamutambo mumwechete wenyama iwe uchapedza mwedzi mitatu.
Nzira yekubvisa mafuta kubva mudumbu uye kuputira mutsara, verenga pano .
Nzira yekuita dhongi rakanaka uye rakachenjera, verenga pano .
Vhidhiyo maitiro ekugadzirisa uremu
Tinobvisa mafuta kubva mudumbu nechiuno
Kudzidzira kurasikirwa kwechiuno nemakumbo
Kushanda kwemakumbo maduku
Maminetsi gumi nemashanu zuva rimwe nerimwe kurasikirwa kurasikirwa
Kubudirira gymnastics yekurasikirwa nekurema
Ndinogona kurasikirwa negore gumi pamwedzi uye sei?
Pakati pevashanyi kumasuo emadzimai uye maforamu anozivikanwa, vazhinji vakarasa 10 kg mumwedzi. Mhinduro dzevanhu ava vane ruzivo dzakazara mazano uye mazano, saka kutaura, "kubva pane zvakaitika kwauri". Chaizvoizvo, vanhu vatsva vasati vaitwa vati kune imwe nguva yakareba, haugone kushandisa chero nzira ipi zvayo, asi kungoita kugadzirisa pane zvokudya zvako zvinowanzoitika.
- Rega "zvakasimba" makhahydrates. Vanopedzisira vasvika pakarepo, zvisinei, havanodzvinyiriri kunzwa nzara, asi vanongoiswa mumhando yemafuta pachiuno, mimba uye chiuno.
- Usadya usiku. Zviri nani kudya chirayiro pa18, maawa pa19 o'clock. Kana iwe uchinzwa kunzwa nzara manheru, iwe unofanira kuchidzima. Asi kwete sandwich uye tea inotapira, asi chikamu chiduku chevhu yebhakkwheat, girazi rekrisfini kana chikamu chehove yakakonda. Zvibereko muhafu yepiri yezuva hazvifaniri kupedzwa, sezvo zvinyanya kuwedzera huwandu hwehuga muropa.
- Enda kunorara kwete mushure me 23 o'clock. Munguva yeusiku (kubva pa1 kusvika kune 2 maawa), muviri unobereka hormone somatropic, iyo inobatsira mafuta kupisa kuvanhu vakuru.
- Usadya kana kudurura dumbu. Kuita izvi nguva dzose, iwe ucharega kugutsikana nechikamu chinowanzogara uye iwe uchatakura muviri nemafuta asingadikanwi ezvokudya. Izvi zvingakanganisa kwete chete chimiro, asiwo hutano.
- Rega zvinotapira zvinotapira carbon and use chete mineral water, mvura yakachena kana yakanyorova. Nenzira iyi, unochenesa nhengo dzomukati dzehuyi nehupfu, dzorera mvura yakanatsika uye kuvandudza mamiriro eganda.
- Shamba zvakanyanya sezvinobvira. Izvo hazvina basa kana iri cardio kudzidziswa, yakazara kurasikirwa mashoma mashoma, mangwanani oga oga anomhanya kana maitiro ekutanga. Chinhu chikuru ndechokuita basa rekuita zvishoma pamaminitsi 40-60 pazuva.
Kuteerera nemitemo iyi iri nyore kuchakubvumira kuti urasike nyore nyore makirogiramu gumi pamwedzi, uye kwemwedzi mitatu uchawana hutano hwakaisvonaka uye chimiro chezviroto zvako.
Ndakatadza makirogiramu gumi mumazuva gumi: mberi uye shure kwezvifananidzo
Yakakura yakaonda kwe10 kg kwemwedzi: mufananidzo mberi uye shure
Uyewo iwe uchave uchifarira zvinyorwa:
Nzira yekurasikirwa uremu ne20 kg