Usatenda zvinyorwa zvekuti iwe unogona kuderedza uremu chete mupapapa
Iwe wakagara uchingoshandisa maitiro uye kudya kunobvisa mafuta chete pamaronda kana mapako - USATENDE! Muviri haugoni kurasikirwa nehutano chete panzvimbo imwe chete, asi kusimbisa masimba munzvimbo yechinetso ndeyechokwadi. Zvinyorwa: "Ehe, hongu, ndakarasika masendimita mashanu pamwedzi mupapapa, ndichidya kikapu cheuchi uye kumutsa tsoka dzangu kaviri pazuva," zvirokwazvo ndere nhema. Vasikana, musatenda muzvishamiso-nzira. Kuti uwane uremu, unoda kushanda zvakaoma, saka usasvike!
Usadya zvinotapira uye mafuta
Hungu, mutemo uyu unoshungurudza unowanikwa mune zvekudya zvose. Zvisinei, kusatarisa zviri nyore, masentimita pa ljashechkah uye pussy ichawedzera mune imwe maitiro ejemiometri. Nditendei, kune zviuru zve zvachose zvisinga-calori (uye kunyange zvakanyanya kutapira) yummies zvinotsiva zvingwa, donuts uye muffin. Utano hwakanaka ndicho chinhu chinokosha chechimiro chiduku. Chii ichocho, kazhinji kukanganisa uye mazano pamusoro pekudya kwakakodzera kunoverengwa pano .
Nzira yekutanga sei, rambai uye musarega kuora
Icho chinonyanya kukurudzira chinangwa chekushushikana hachigutsikane nemufananidzo uye shanje dzegodo pazvikwereti zvishoma. Asi ane 10, 20, 30 mapaundi akawedzerwa, kuora muviri muhudyu uye papa inenge isingabviri. Mufuta hausi mutongo, unotasva kunyange kubva pa12 kusvika ku50 kg. Uye zvino pamusoro pekukurudzira ...
- Yeuka, waiwanzopfeka jasi / blouse / jeans 2-5 madiki mashoma? Tenga chinhu chakakosha chemazana akaenzana, uye zvichida murume nemudzimai, uye edza kukura muviri. Kupfekedza zvipfeko munzvimbo yakakurumbira kushanda sechiyeuchidzo: "Usasvinura firiji - iwe wakakora, ita zvakawanda uye unomhanya-famba mangwanani, zvisinei iwe uchava mafuta." Usave wakanyanyisa, tora chipfeko chakakosha chaizvo. Iwe uchawana zvakafanana sekutenga kunyoresa kumitambo. Kufanana, mari inopedzerwa, inofanirwa kufamba.
- Shingai mifananidzo yakawanda nevana phiton uye "Pre-After" mienzaniso. Pfigira masvingo eimba kuti usambokanganwa chinangwa.
- Zvibvunze mubvunzo, nei ndichirasikirwa? Mhinduro yacho chinangwa chekukosha. Enda kune waunoda, weka muchero "usatenda iwe pachako." Nditende, nzira yakabatana yechinangwa ichapa mhinduro muvhiki.
Kudzokera kune zvakaitika kare, kana Sei ndakava mafuta?
Hakuchina kuberekwa kwevanhu vanopfuura simba, kusabatwa kwezvinetso zvakawanda zvema genetic, hormonal uye metabolic, asi izvi hazvisi isu. Yeuka nguva yawakanga uine utete, chimiro chakakodzera iwe zvachose. Chii chakaitika ipapo? Ndezvipi zviito zvakaita kuti uwedzere kuwedzera? Endai kumudzi wechinetso uye tanga kuita maitiro akasiyana-siyana.
Kune vabereki vanofudza mwana kufa. Kana iwe ukava murwere werudo urwu uye wakaenda kuchikoro mafuta, enda kuna amai vako / mbuya / baba uye tsvakai mashoko.
Kurumidza kupedza kuora mupapa - kungoita maitiro anobudirira chete!
Dzidziso shanu dzichaita kuti makumbo nemakumbo zvipise kubva pakudzvinyirira! Dhiyabhorosi yemisimba yechisimba, yakasimbiswa butt, yakaderedzwa yakawanda yemapfumo - zvinoguma mushure mekudzidzisa kwechitatu. 80% yezvidzidzo - zvakasimba, simba-rinodya. Gadzira bhodhoro remvura nemononi uye tauro kuti udzikise jira.
Iwe uri muvezi wemuviri wako, ita nhamba chaiyo yezviitiko nekudzokorora kuti uwane zvinyorwa kuchinja munguva pfupi.
Wakashisa
Pamberi pekushanda, kushandura mishonga, ita ushamwari hwemuviri wose. Kana zvisina kudaro, iwe uchawana kukuvadzwa kwemitsipa, tete uye mapfundo.
Dzidzirai nhamba 1. Lunge mukutamba
Kanomwe
Gamuchira nzvimbo yakasimba yeguru. Mutsipa unotsigira wakanamatira pamabvi 90 degrees, rutsoka rwakamira zvakakwana pasi. Iko kumashure inogadzirawo angiro ye 90 degrees, asi nekusimbiswa kune zvigunwe. Musana wacho wakarurama, maoko akadzikama. Shandura nzvimbo yemakumbo nekukwira, kudzokera kunzvimbo yekutanga (inotevera inonzi inzvimbo yekutanga).
Usaita lynch uye kudzokera kunzvimbo yekutanga kusvika kumagumo, kuitira kuti makumbo agadzire zvakare 90 C. Kuwedzera mhizha, wedzera chikwata chakadzika.
Dzidzirai nhamba 2. Squatting Plie
nokuremerwa - 15 nguva, pasina kuyerwa - makumi maviri
Nzvimbo yekutanga: makumbo acho akareba kupfuura mapepa, masokisi anotarisa kumativi, maoko ane dumbbells anotarira pasi. Tinodzika zvakadzika, tinochengeta musana wakananga nekusvibiswa kuduku muchiuno, muviri unotsinhira mberi, maoko anodzikiswa pasi. Paunenge uchimuka, svetesa muviri nemhete, asi usaibvarura kubva pasi.
Sekuwedzera kwekurema, mabhomba, mabhegi ane mabhuku, mabhodhoro nemvura achaita. Nhamba inorema yevatangi vekutanga - 1-1.5 kg muruoko rumwe.
Dzidzirai nhamba 3. Kusimudza gumbo kumativi
neine mbeveve - makumi maviri, pasina - makumi maviri nemashanu
Kutanga nzvimbo: mira pamativi ose mana, chengetedza musana wako, makumbo paakona ye 90 degrees. Bhurai dumbbell zvakasimba pasi pemabvi uye musimudze gumbo mudivi kusvikira muchienzaniswa nechomukati. Paunenge uchiderera, mabvi haabati pasi. Chiremera chekushanda kwevatangari ndeye 1-1.5 kg.
Mabhodhoro nemvura anobata pasi pasi pamabvi. Kudzidzira muviri kunobatsira zvikuru kumabako. Inzwa manzwiro ose.
Dzidzirai 4. Dzokera kune squat.
15 times
Nzvimbo yekutanga: makumbo acho akareruka kupfuura mapepa, maoko pamwe neruti. Dzikadzika pasi, saka svetera munzvimbo yekutanga. Chengetedza musana wako zvakananga, usakotama kumucheto kumashure. Batsirai maoko enyu mukudumbuka. Land on the socks.
Dzidzira muviri kubva pane imwe cardio. A fat fat burner.
Dzidzirai nhamba 5. Makhi tsoka kune rumwe rutivi mu squat
20-25 dzimwe nguva pamakumbo
Kutanga nzvimbo: isina simba, maoko akavharidzirwa mumabhondi pamberi pebhokisi, makumbo akareba kudarika vafudzi, dzoka zvakare. Ita chikwata chakadzika, wozoenda wobva uchisvetera kune rumwe rutivi. Dzokera kune i.p. uye dzokorora zvakafanana pamakumbo echipiri.
Misungo inogona kushandiswa kana kuitwa pakarepo 20-25 dzimwe nguva pamakumbo ose.
Mazano ekuoma
Mushure mekunge izvi zvinomesa misungo yako papa ichapisa, kurwadza uye kusashanda zvachose. Kuti uderedze marwadzo zuva rakatevera, iva nechokwadi chekuita kutarisa mushure mekuita zvekurovedza muviri kana kuti chechikomba pamuviri wose.
Iva nechokwadi chekugara pakati pemisasa 1-2 maminitsi. Bvisa makumbo ako, benderera kumusoro. Bvisa zvinetso. Inwa mvura uye fema.
Iyo yakaoma yakagadzirirwa 2-3 kavhiki. Kuita zuva rega rega, iwe uchakuvadza mitsipa nematoni. Kuti uzunguze mafuta mumazuva, famba manheru kunze kwe 1-2 km yevatangi vekutanga, anenge 4 km kwevheji yepamusoro.
Zvakakosha zvikuru kutarisa zvokudya!
Iye zvino unoziva kurasikirwa nehumuviri mupirisita kwevhiki uye kuputira matako ako. Inokurudzira musikana uye shanda pamwe chete. Vasikana, basa, uye iwe uchabudirira!