Minus 15 kg pavhiki: zvichibvira kana kwete?
Mumaforamu akawanda emadzimai, unogona kuwana mharidzo iyo yakafanana nekuchema kwemweya: "Nokukurumidza muchato (zororo, musangano wekuchikoro, zuva rekuzvarwa, etc.), uye ini ndichiri mukadzi ane mafuta. Nzira yekurasikirwa negorogiramu 15 pavhiki? Ndagadzirira chero chinhu. " Kazhinji pasi pezvinyorwa zvakadaro pane nguva dzose maongorori, mapepa, mapepa uye kunyange mufananidzo wekuti unotapira kwemazuva manomwe pane 15 kg. Zvisinei, nutritionists (vadzidzisi chaivo vane dzidzo yezvokurapa, uye kwete vadzidzisi vese-vanoziva-iyo-vose nyanzvi dzinozviti ivo vashandi mune zvose zvenyaya, kubva mune zvematongerwo enyika kusvika pakugadzirisa kudya) zvinoreva kuti hazvisi izvo zvisingabviri, asiwo zvinokuvadza zvikuru mumuviri. Purogiramu yakanyanyisa ichatsamwisa dumbu rakakwana, rinoteverwa nekudzikisa mvura uye, zvichida, chirwere uye kurutsa. Sezvo tagara kwevhiki, matambudziko aya ose achatakura kubva pa7 kusvika ku 9 kg, asi hutano huchava huwandu hwekushaya hutsinye. Mukuwedzera, nokukurumidza zvakarashika uremu, sekuenzanisira zvinoratidzira, zvinenge zvangoerekana zvadzoka, asi hutano hunoderera kwenguva refu. Nokudaro, avo vanobvunza kuti vangaderedza sei uremu makirogiramu gumi nevhiki, tichapindura - nenzira ipi zvayo! Zvinongova zvisingagoneki mumuviri, pasinei zvipi zvaunotora.
Nzira yekurasikirwa uremu nemakiromita gumi nemashanu usingabhadhari utano hwako
Nhanho 5 chete, kugadzirisa kudya kwezuva nezuva uye mamwe mararamiro emararamiro, ichakubvumira kuti uremerwe uremu masvondo matatu ne15 kg. Kuongorora zvishoma, zvakasara pamadzimai evanhukadzi vanozivikanwa, izvi zvinosimbiswa. Nzira yacho iri nyore uye inogamuchirwa kune wese.
- Nguva dzose count the calories. Kana iwe uchidya zuva roga roga ma500-700 makorikori pasi pehuwandu hwepanyama yako, iwe unogona kuraswa kurasikirwa 1 kg yehureji kwevhiki. Zvikwata zvichaenda zvachose zvisingaoneki uye zvinenge zvisingamboiti.
- Idya kakawanda. Kuderedza kudya kwezuva nezuva kwezvokudya zvakadyiwa uye kuwedzera kupesana pakati pezvokudya zvakarongwa kunogona kukonzera kuparara kwepfungwa nekuwedzera kudya. Izvi hazvibvumirwi zvachose. Inokurudzirwa kudya mune zviduku zvishoma maawa matatu. Zviri nani, kana patafura ichave ine zvokudya zvinovaka muviri uye zvine utano, zviyo kubva mumunda wose, miriwo, michero, nyemba, hove yakakonda uye nyama yakaonda.
- Mvura ndiyo zvinhu zvedu zvose! Imwa uye unwe zvakare, asi kwete tee nehuga, kofi nekamu, zvidhakwa zvinodhakwa kana soda, asi mvura yakachena yakabhodzwa (kana yakasvibiswa). Izvo chete zvichatibatsira kurasikirwa uremu mumazuva makumi maviri nemakiromita gumi nemashanu uye kuchenesa muviri wezvakawanda zvakaitwa slag, chepfu uye zvimwe zvinhu zvinokuvadza. Pamberi pekudya kwega kwega, tora mutemo wekunwa imwe yegirazi yeganda risina carbon-mineral water. Izvi zvichaita kuti zvive nyore kudzivisa kudya. Kuti uwedzere kutora mumvura, unogona kukanda rutivi rwekichikoma kana slice yemononi.
- Movement upenyu. Inobereka zvikuru uye inobudirira chaizvo mukurwisa kuora mwoyo kwemoyo. Vanowedzera huwandu hwezvipfeko zvemutsipa wemwoyo, zvinokuita kuti upiwe zvakasimba uye kubatsira mutumbi kushandisa simba rakachengetwa zvakanyatsonaka. Mukurovedza, huwandu hwakawanda hweakoriyori hunopisa uye mafuta aripo anonyorera pamberi peziso redu. Iwe unogona kuzvisarudzira chero rudzi rwemakirasi: kuruka rwonzi, kukurumidza kushanda, bhiza rinotasva, kukwira makwitefa, nezvimwewo. Chinhu chikuru ndechokutora nguva inenge yeawa ye cardioactivity 3-4 mazuva pavhiki.
- Sezvo kurasikirwa nemakiromita gumi nemashanu mumavhiki matatu ndechimwe chinhu chinokurudzira, iwe zvechokwadi unoda mamwe matoro emasimba. Asi iwe haufaniri kuutya. Kurera nzara barbells kana masero makuru hazvizodiwi. Zviri nyore kuti uite kamwechete mumazuva maviri chidimbu chakaoma chekudzidzira nemafungiro ekureruka, chinangwa chekusimbisa uye kusimbisa masimba makuru emasumbu. Makirasi achakurumidza kuita basa rekuchera uye kuita kuti muviri uve wakakwana, wakasununguka uye unokwezva.
Cardio yekurema kurasikirwa
Cardio netambo yokudarika: kudarika mazana mashanu emakori
Julia anobva kuEkaterinburg akasiyira apo rimwe remasuo evakadzi rakadzokorora:
"Mushure mokuberekwa, ndakanga ndisina mafuta uye ndakanga ndisingakwanisizve kuve yakagadzirwa. Zvokudya zvakashandiswa, asi kuyerwa kunowanzodzoka nguva dzose. Saka, ndaigara ndichitsvaga nzira yekuderedza uremu ne15 kg uye kugadzirisa chigumisiro. Zvinhu zvose zvakazoitika apo pandakashandura mararamiro ezvokudya, ndakatanga kuverenga makoriri uye ndovata pamutambo. Kubvira pamusarudzo ye cardio ndakasarudza tambo, kwandiri ndakava sarudzo yakanakisisa uye inobudirira zvikuru. Mumitambo yemitambo ndakatenga 1.5 kg ye-dumbbells uye ndakatanga kudzidzisa pakutanga kaviri pavhiki, ipapo ndakawedzera kusvika ku 3. Mumazuva makumi maviri ini handina kungoerekana ndadzoka, asi zvakare ndakatanga kutarisa zvakanyanya kudarika kupfuura asati aberekwa. Mishonga yacho yakawana zororo, uye ganda rakasimbiswa. Iye zvino hutano hutatu hwave huve hupenyu hwangu. "
Mhuka yevakadzi yekuomeswa yakaoma inoverenga pano .
Simba maitiro ekurasikirwa nekurema
Kuitisa simba kudzidziswa kunofanirwa kunge iri awa nguva isati yadya kana maawa matatu mushure maro. Chimwe chekurovedza muviri chakazara chinotanga kubva pamaminitsi makumi matatu nemakumi matatu nemashanu uye chinotanga nechisungo chinotonhora. Inosanganisira kutamba nyore nyore panzvimbo iyoyo kwema 3-5 maminetsi, inofamba nenzira dzakasiyana-siyana 15-20 nguva, kutenderera kwemapapiro kusvika kurudyi uye kuruboshwe kanomwe, mapapu mberi mberi ka15 pamakumbo uye zvishoma zvishoma 10 kusvika makumi maviri. Zvakare tinopfuurira kune zvakakosha zvakaoma. Kushingairira zvakanyanya uye mabasa anoshanda zvakanyanya, kunyanya pachikwata chekutanga, hazvidiwi. Hapana, kunze kwekusuruvara kwemusana uye kurwadziwa kunopfuura kwemuviri, havaiti. Nokudaro, tinoita zvese zvinofamba padzikama, kuenzanisa.
Kudzidziswa nemarara ekurema kurasikirwa
Zviri nyore kudzidzira nekurema kurasikirwa dumbbells
Tsanangudzo yezvidzidzo
- Isu tinomira zvakananga, makumbo mapepa-kuparadzana kunze, maoko ane dumbbells anodonha zvakasununguka pamuviri. Pamutengo wenguva tinoshandisa simba rakasimba nerutsoka rworudyi. Mabvi anofanira kuita maonero akanaka nekuremekedza pasi. Isu tinogara kwenguva yakareba munzvimbo ino uye tichiverenga kusvika makumi matanhatu, ipapo tinodzokera kunzvimbo yekutanga. Isu tinoshandura rutsoka uye tinodzokorora kufamba. Tinonyatsocherechedza kuti musana unoramba wakabatana. Isu tinoita 2 sezvikamu zvishanu.
- Takamira pasi, tinoisa ruoko rwedu rworuboshwe pachiuno, uye kurudyi tinotora kuyerwa. Isu tinoita kuputika kwakadzika uye zvishoma nezvishoma tenderera kuruboshwe. Isu tinonzwa manzwiro emasumbu ari kuruboshwe anofara akatambanudzwa. Pakuzorora tinodzokera kunzvimbo yekutanga. Dzokorora basa racho kaviri mune imwe neimwe nzira.
- Takaisa tsoka pamapfudzi edu, maoko ne dumbbells akanyarara pasi pamwe chete nemuviri. Ramba uchinge uchingorwisana nemuviri. Gwaira zvishoma maoko edu uye tora zvigadziko kumapfudzi. Isu tinoshandisa maitiro maviri kwema 10 pamwe nekuzorora kwemazuva mashanu nemaminitsi mashanu.
- Isu tinovata pamusana, mabvi akadzikamisa, uye tsoka dzakanyatsomanikidzwa kusvika pasi. Isu tinotora ruoko rumwe runyunyuta uye tinoriisa seri kwe musoro. Pakufema kwakadzika, tinosimudza musoro wedu nemapfudzi zvakakwirira sezvazvinoshanduka. Panyaya yekufema tinogadzirisa kukwira uye tinyatsodzokera kunzvimbo yekutanga. Isu tinoita zvitatu zvezvikamu gumi nekapumusoro kuti tibate kusvika kumaminitsi maviri.
- Tinorara pasi, makumbo akotamiswa pamabvi anowirirwa zvakananga kumusoro. Maoko ane dumbbells anonamatira zvishoma pamakumbo uye anoiswa mumativi. Zvishoma nezvishoma tinozvidzivirira pamberi pedu uye zvakare tinoderedza pasi. Dzokorora mairi 10-12, uye gura 1 minute uye imwe nzira.
Nzira yekubvisa mafuta kubva mudumbu uye kuputira mutsara, verenga pano .
Nzira yekuita dhongi rakanaka uye rakachenjera, verenga pano .
Nzira yekuvaka kwemazuva makumi matatu: mabiko ezvokudya kwevhiki
Ndinokwanisa kurasikirwa negorogiramu 15 pamwedzi here? Hungu, iwe unogona uye nekuda kweiyo pane nzira inokosha. Nokuda kwechigumisiro chakavimbiswa, pasina mamiriro ezvinhu iwe unogona kugadzirisa kuzvokudya uye kuchinja kuenzanisa kwemazuva. Munguva yose yekudya, zvinwiwa zvinodhaka uye chero mapekete zvinoregererwa zvachose, asi mvura yakachena inomiriro, inenge 1.5 litita pazuva.
Pamberi pekutanga kwechikoro, zvinokurudzirwa kuti pasi rose uchenese hutumbu netsitsi yemaema kana kuti munyoro. Mukutanga kwemazuva 3-4, kushaya simba uye musoro kunowanikwa. Mukugadziriswa kwechimbichimbi chemuviri, zviratidzo zvinogona kubuda, zvakadai sokufema kwakaipa, kuputika paganda uye kumira kwechimiro.
Zvokudya zvekudya zvakanyanya zvakanyanya, asi kana iwe unonyatsoda kurasikirwa makirogiramu gumi nemashanu, iwe uchazviitevera zvakajeka.
- Zuva rokutanga nzara. Kwekudya kwemangwanani nemangwanani, chete maita emakisi anocheka-mafuta anopiwa. Inofanira kugoverwa muzvikamu zvakaenzana uye kunwa zviduku zviduku usati wadya. Pakudya kwekupedzisira, magiramu zana echingwa chine mutsvuku uye girazi regirazi rejusi rinotorwa.
- Mazuva echipiri nechishanu mapuroteni. Mambakwedza anotanga nekapu yekasa isina kunwa nemukaka, 2 zvimedu zvechingwa chine tsvuku (50 gramu), 20 g yefurai uye 1 teaspoon yemazinga chaiwo (zvichida linden). Kwemasikati, unogona kudya magiramu 100 e nyama yakabikwa yakakangwa kana yekuku, chiduku chiduku chemafuta, chikafu chemafu (100 g) uye Dutch Dutch cheese 45% mafuta (100 g). Kudya kunongoda mazai maviri akaoma.
- Zuva rechitatu nerechitanhatu zvinomera. Kwekudya chamangwanani - 2 maapuro makuru ehozha (anogona kushandiswa nemaarangi kana peaches). Kwokudya kwemasikati - muto wezvirimwa ne 1 tsp olive oil. Kwekudya - chikafu chechiedza chemakucheka maviri matsva uye 3 tomate (musaguta chero chinhu) uye girasi rei nekoro kadiki yeuchi.
- Zuva rechina nechinomwe rinokosha. Chikafu chekutanga ndicho chiDutch cheese (100 g) uye kapu yekofi nemukaka (kunyanya shuga isina). Kudya kwechipiri - magiramu 100 inonamatira nyama kana hove yakakonda, 2 mazai akabikwa uye chingwa chinopisa (100 gramu). Kudya - rimwe girasi reafodhi rakaderera.
Mune mamiriro aya, iwe unofanirwa kudya kwemavhiki matatu, uye nokuda kwekupedzisira, kudya kwakasiyana-siyana kunopiwa. Musi weMuvhuro, maapuro chete anobvumirwa (1.5 kg pamusi), musi weChishanu - nyama yakabikwa isina mbatya (1.5 kg), musi weChitatu - nyuchi itsva nemakucheka (mune zvikamu zvakaenzana 1.5 kg), musi weChina - 1 kg yeiyo yakabikwa nyama yakabikwa, musi weChishanu - hafu ye kilo yeDutch cheese + imwe lita mabhodhoro emvura inoshandiswa pasina gasi, musi weMugovera - 1 litre 1.5% kefir, 0.5 kg hove yakabikwa nean uye 2 mazai akaoma, uye musi weSvondo - 1 kg rakasimba Dutch cheese uye 1 bhodhoro rewaini tsvuku.
Mhinduro kubva kuvashandisi nezvemaitiro inowanzova netariro. Kurasikirwa kunorema kunonyorera kuti kudya kunochengetedzwa zvakanaka, uye zvinetso zvinowanzopfuura mumazuva 4-5, apo mutumbi unofananidzwa nemitemo mitsva yezvokudya. Kurasikirwa kukuru kunowanikwa muvhiki yekutanga uye yechina, uye pakati pekodhi kikigiramu inonyunguduka zvishoma nezvishoma.
Ndakarasa makirogiramu gumi nemwedzi kwemwedzi: mberi uye shure kwezvifananidzo
Yakakura yakasvibirira kwe15 kg kwemazuva makumi maviri: mufananidzo mberi uye shure
Uyewo iwe uchave uchifarira zvinyorwa:
Nzira yekurasikirwa uremu ne20 kg