5 kg, inenge ichitaridzika, haisi kuuraya kwakawandisa, asi kunyange izvi zvishoma zvinopa kusagadzikana kwepamusoro: chikwata chaunoda hachina kuiswa, mimba inodonha kunze kwepfeko yakasimba, uye pamusoro pemabhuruku ane chiuno chakasimba anesheti anorembera mapanga emabhari. Vachicherechedza kukanganisa uku, vakadzi vanotanga kushamisika kuti vangatora sei uremu hwekguru 5 kumba uye vanozviita pasina kukuvara kune utano. Dambudziko racho rinogadziriswa nenzira mbiri: kudya kana sarudzo yezvidzidzo zvinotarisirwa kuurayiwa kwezuva nezuva. Mhinduro inokurumidza inogadziriswa nekubatanidza kusanganiswa kwezvokudya zvinovaka muviri uye kushingaira kwekuita muviri.
Apo Nguva Inodhura: Nhamba Dzapamusoro 3 Matanho Okurasikirwa Kwemafuro Okutsvaga
Dry fasting
Ichi chikafu chinokubvumira kurasikirwa ne 5 kg mumazuva matatu. Mitemo yekutenderana haisi nyore: haugoni kudya kana kunwa chero chinhu munguva yose. Usatya rufu kubva kunenyota, zvose izvi zvinotyisa hazvikukuvhunduswi. Nyanzvi dzakaratidza kuti mumazuva okutanga ekutsanya kushingaira muviri unoshandisa huri hwaro hwekushandisa: hunoparadzanisa mafuta mukati memvura uye zvinodikanwa zvine utano. Zvisinei, iyi nzira yekubvisa mapaundi asingadiwi haisi akakodzera kumunhu wose. Vamwe vashandisi pakusarudzwa kwekutanga kwekambani yekudzidzira musoro musoro, kushaya simba uye kuchinja mafungiro akaoma. Vanhu vane matambudziko nehutachiona hwemimba uye avo vanorwara nechirwere chisingaperi vasati vava nenzara vanofanira kugara vachishanyira chiremba.
Kefir kudya
Imwe nzira inobatsira yekuti usangoderedza uremu mumazuva mashanu ne 5 kg, asiwo kuti uchenese muviri wehupfu nehupfu. Mhando yacho inongowanikwa ne 1.5 l ye yogiti yakagadzirwa. Izwi remugadziro rakagoverwa zvikamu zvakaenzana uye rinoshandiswa mukati mezuva re5-6 yekugamuchira. Mukuwedzera, zvakakosha kunwa zvinenge 1.5 malita emasiri-carbonated mineral water. Nenzira iyi, zuva rega caloric kudya kwekudya hazvizopfuuri 600 kcal. Kana kunzwa kwenzara kusingagoneki, inobvumirwa kuidzima nechinguva (kwete kudarika 2 zvidimbu pazuva) zvemaapuro matsvuku.
Vitamini 3-Mazuva matatu
Kukurumidza kurasikirwa nemakiromita mashanu, iwe uchada kusiya chikafu chekudya uye unonamatira pane zvishoma zvakanyanyisa aple-karoti juice (chiyero 50/50). Kwemaawa gumi nemaviri anobvumirwa kunwa mabirazi matanhatu chete emichero nemiriwo. Mukuwedzera, iva nechokwadi chekudya mvura yakachena - inenge imwe nehafu haiti pazuva. Kushanda zvakawandisa hakubvumirwi, asi kushambadza uye kushambira, pane zvinopesana, zvinokurudzirwa. Purogiramu inochenesa muviri nenzira yakakodzera, zvisinei, iyo inogona kukanganisa kusununguka, saka hazvibvumirwi kuti vanachiremba vatadze kushaya uremu nenzira iyi mune zvirwere zvisingaperi zvemukati.
Mhuka yevakadzi yekuomeswa yakaoma inoverenga pano .
Beetroot menu, kana Kurasikirwa chaizvo muvhiki ne 5 kg
Kurasikirwa nekuvengwa 5 kg kwemazuva manomwe zvinotoneka, sezvo wakagara pabheta kudya. Inobva pakushandiswa chero ipi zvayo - chezi, yakabikwa kana yakabikwa - iyo yakawanda zvikuru uye yose inozivikanwa nenyuchi. Chikamu chechipiri chinokosha chekudya chichangobva kuvharwa jisi, iyo inogadzirwa kubva kune 1 girasi beet, 2 karoti uye 1 huru yerineni. Iyi inonwa nguva yose iyo inofanira kudhakwa 20-30 maminitsi masikati asati adya uye kudya.
Nezvokudya zvose, iwe uchafanirwa kubvisa masukisi, doro, kusvuta nyama, fizzy, zvakabikwa, mazambiringa nemaabhanana kubva mukudya, uye kuderedza mafuta kudya kusvika zvishoma. Kunzwa nzara kwakanyanya, dzimwe nguva inotanga mumazuva okutanga, inobvumirwa kudzimwa nechikamu chiduku (kwete kudarika 150 gramu) yebhakkwheat, chidimbu chehove yakaonda kana nyama, chidimbu chechingwa chinobva kurugoni.
Mukuwedzera kune yakatemwa mavitamini juice, unogona kunwa unotenedened green tea uye kusvika 2 litita emvura yakachena. Nezvo chirevo chekudya kunovaka muviri kwevhiki, iwe ucharasikirwa zvinenge 5 kg, uye nehuwandu hwekutanga, chiyero ichi chinogona kusvika 6-10 kg.
Yakakura zvishoma kune 5 kg kwevhiki: mufananidzo mberi uye shure
Nzira yekudzidzisa ne 3-7 kudya kwezuva nezuva
Uchishandisa maitiro ekukurumidza kurasikirwa, hazvibvumirwi kuwedzeredza muviri nemitoro. Mhando yakanakisisa yekurovedza ichava mutengo wemaminitsi makumi matatu. Iwe unogona kuzviita panguva ipi zvayo yakakunakira iwe kusvika muna 6 masikati manheru. Chinhu chikuru ndechokuita maitiro 1.5 maawa asati adya kana kwete pasi peawa imwe mushure mekudya.
Kubhadhara kushaya kurasikirwa
Tsanangudzo yezvidzidzo
- Anomhanya pamba kana kufamba, achisimudza mabvi ako kumusoro. Matanho mana ekutanga anongedzerwa, 4 inotevera - kubuda. Ita kubva pamaminetsi matatu kusvika kumashanu zvishoma nezvishoma.
- Nhema pamusana wako uye ufukidze mabvi ako. Dzimwe nguva - kusimbisa uye kubvarura mapepa kubva pasi, maviri - zorora uye udzike pasi. Tanga ne 10 uye zvishoma nezvishoma unosvika kusvika makumi maviri.
- Kuvata pamusana wako, simudza tsoka dzako dzakananga uye ugadzire sendima ye 90 °. Kuti ufe kwemasekondi mashanu kusvika ku7, ipapo nyatsodzikisa makumbo ako pasi. Dzokorora 15-20 dzimwe nguva.
- Simuka zvakananga, tambanudza mapepa ako, uye isa maoko ako pachiuno chako. Kubva pane chinzvimbo ichi, ita 20 kurwisa zvishoma kurudyi uye kuruboshwe rwendo. Chengeta dumbu rako rakasimba uye musana wako wakananga.
- Mapepa pahupamhi hwemapfudzi, mira pamwe chete. Nekuedza kwekubatanidza zvigadziri pamberi pebhokisi (chengetedza zvidzitiro zvakaenzana zvakafanana nepamusoro pevhu) uye shandisa 2-3 seconds, uchinzwa kupindirana kwemasimba makuru emupfupa nemaoko. Zvadaro zorora. Ita maitiro 15-20 nguva.
- Usabvisa tsoka kubva pasi, tambanudza maoko ako zvakajeka pachikwata chechifu uye ugare pasi zvakadzika. Kupisa hakunonoki uye hakumhanyi. Enda pasi - exhale, dzokera kunzvimbo yekutanga - inhale.
Nzira yekubvisa mafuta kubva mudumbu uye kuputira mutsara, verenga pano.
Nzira yekuita dhongi rakanaka uye rakachenjera, verenga pano .
Zvirwere zvevanhu zvinorwisana nehuwandu hunorema
Nekubatsira kwemishonga yemishonga, zvinosuruvarisa, hazvigoneke kuti uwane uremu nokukurumidza ne 5 kg. Kwevhiki, mishonga yevanhu ichakubvumira kukanda 1, iyo yakareba 1.5 kilogram, sezvo mutemo wemari iyi haisi maererano nemafuta anopisa, asi pamusana pekunatswa kwemuviri wezvinhu zvinokuvadza, chepfu uye chepfu.
Kana mubvunzo wenguva isingakoshi, usingashandisi mishonga yemishonga, iwe uchabvisa makirogiramu 3-5 ehumwe huwandu mumazuva makumi maviri nemaawa makumi matatu nemakumi matatu uye pasina kuedza. Hazvidi kuti zvipi zvipi zvakamanikidzwa zvakakosha mune zvinovaka muviri, kana kuita basa rakakomba mumuviri. Mukuwedzera, iwe unofanirwa kuvandudza metabolism, inochenesa matumbo uye inogadzirisa urani rupi.
Mafambisi akakurumbira, achipa mukana we mwedzi kutapudza uremu ne5-7 kg
- Musanganiswa we yarrow uye St. John's wort inonhuhwirira. For 10 gr. uswa hwakasanganiswa, shandisai makapu maviri emvura anorova, simbisai hafu yeawa uye ipapo kuoma. Mvumo yezuva nezuva yekunwa kwema 4-5 kugamuchira.
- Iko kusanganiswa kwekamumile, peppermint, nettle, anise michero, mashizha emaspuresi emusango, valerian midzi, tansy, buckthorn bark uye sage. Mishonga yose iri muumarara yakaoma inobatanidzwa muchiyero chakaenzana. Zvadaro mupuni wehutakiti kuti uwedzere 300 ml wemvura inotonhora uye kwemaminitsi gumi kuti udziye mumvura yekugeza. Zvadaro regai kumira awa nekutambudzika kuburikidza nechitsipa. Gura kupindira muzvikamu zviviri uye kunwa shure kwekudya uye shure kwekudya. Zuva rakatevera, regai kusiya muto, asi gadzirai imwe itsva.
- Tea yakagadzirwa kubva kumamiti, horsetail, corn stigmas, thyme uye wort St. John's wort. Dry zvinoshandiswa tora magiramu mashanu uye udururire 300 ml yemvura inopisa. Uyai kune chemota uye muise panze kweawa imwe chete. Mushure mekufamba kwemazuva, kushungurudza uye kunwa kune nzira nhatu.
Nzira yekurasikirwa uremu ne5 kg mumazuva makumi matatu
Avo vanobvunza kuti vangadye sei, kuti vaderedze uremu 5 kg pamwedzi, vashandi vezvokudya vanorayirwa kuti vaite zvigadzirisho kuzvinhu zvavanowanzoita. Zvakakosha kuti kudya kwekudya kwemazuva ose kunopfuura kudarika 1600 kcal, uye kudya kwekupedzisira kunofanira kuitika mushure memaawa maviri asati avata. Carbohydrate inofanirwa kuenzanisa 50-65% yehuwandu hwemaoriyori, uye mafuta 20-30%. Nezvewaini, masipi, zvokudya zvinokurumidza uye soda inofanira kukanganwa. Iyi nzira, sezvinopupurirwa nekuongororwa kweavo vanorasikirwa nemutoro, inoita kuti zvikwanise kurasikirwa kubva 1 kusvika 1.5 kg vhiki imwe neimwe.
Ndakarashika makirogiramu mashanu mumwedzi umwe: mberi uye shure kwezvifananidzo
Deredza uremu musina kudya: cardio kumba
Nzira yekurasikirwa uremu nemakiromita mashanu pasina kushandisa kudya? Zviri nyore kwazvo. Zvakwana 3-4 nguva pavhiki kuti uite cardio kudzidzisa, uye unesthetic mafuta inogadzika kubuda mumuviri wako.
Iyo yakanakisisa uye inowanikwa yakawanda ye cardio exercise iri kutamba rambo. Muchigadziriro chekushanda, zvese zvese zviripo zvemasumbu zvinoshanda uye zvinokonzera toning uye kuporeswa kwemuviri uri pamuviri.
Cardio workout netambo
Nokuda kwekuti iwe unogona sei kurasikirwa nehupamhi nemakiromita mashanu nenzira iyi, mubvunzo unongova munhu oga. Maforamu evakadzi anotaura kuti chigumisiro chinowanikwa mumazuva gumi nemashanu nekugadzirisa kwemaitiro maviri (mangwanani uye manheru) kwemashamba 600. Zvisinei, vanachiremba vanotaura kuti izvi zvakawandisa basa, rinofanirwa chete nevasikana vakarovedzwa uye vane utano hwakanaka. Kune avo vasina kujaira kuita basa, rinofanira kutanga kutaurirana nachiremba aripo, uye pashure, kana pasina zvinopesana, kutanga makirasi. Kutanga nguva iwe unofanirwa kutamba kwete kupfuura 10-15 maminitsi pazuva uye zvishoma nezvishoma kwemwedzi miviri kuwedzera nguva yekudzidzira kusvika kumaminitsi 45.
Kuti kuwedzere kubudirira kwemabasa e cardio, tambo inokurudzirwa kuti ichinje pamwe neiyo inotevera yezvidzidzo:
- Kuwira mu squat, mahudyu anomira akafanana nechomukati. Zvino svetuka zvakanyanya, kusimudza maoko ako. Dzokorora kanomwe.
- Kubva pamire, imbira mabvi ako pachipfuva chako. Mhanya makumi maviri nemashanu pamakumbo.
- Simudza gumbo rakakoshesa pamberi pako kusvika pachiuno chechiuno uye usvike kune zvigunwe zvako nemaoko ako. Dzokera kunzvimbo yekutanga uye shandura gumbo. Ita kanomwe chete.
- Munguva yekukwira, simudza maoko nemakumbo kumativi. Nzira mbiri dzinosvika makumi maviri imwe neimwe.
Intensive cardio workout kumba
Nzira dzinobatsira dze cardio training
- Kudzidzira kunobvumidzwa chero nguva, zvisinei, zvakanakisisa kuita izvi mangwanani. Iwe haugoni kupisa mafuta emaoko, asiwo unotengesa muviri nemasimba kwezuva rese. Zvidzidzo zvekupedzisira zvinogona kukonzera kufara zvisina kufanira uye, semugumisiro, zvinotungamirira kumatambudziko nehope.
- Usaita zvezuva nezuva. Pashure pemotokari yemotokari, zvinotora nguva kuti uwane zvakare. Zvakanaka kuputsika kwezororo - 1 zuva.
- Kuwedzera kwekuita muviri kunofanira kusiyana. Izvi zvinobatsira kuti zvibudirire chikwata chapamusoro.
- Kana iwe ugere pakudya kwakakomba, izvo zvinopa kuderedza kudyiwa kwezvokudya kusvika kumazana mashanu kusvika ku0000 pazuva, zviri nani kuramba mitoro yemwoyo.
Uyewo iwe uchave uchifarira zvinyorwa:
Nzira yekurasikirwa uremu ne20 kg