Nemafirimu emhando dzeanorexic chinhu chekare. Muprista akanaka akaoma-iyo chiratidzo chemazuva ano zvepabonde . Ita matonho makuru uye akwidziridzwa, zvakadai zvokuti anogona kuiswa kune saucer, unogona kushandisa maitiro anokosha mumuviri uye kudya kumwe nyore. Ngatitaurirei nezvekugadzirisa zvakanaka matonho kumba uye kuti ingaitwa nokukurumidza.
Mvura yemvura inopera, kana Kusvina sei kuti ifukidze mapako
Kushanda nesimba nguva dzose kunokonzera musimba we gluteus wemavara akanaka. Vakawanda vacharamba kuti havana nguva: mwana muduku, kushamba, ironing, rum vakadzi ... Asi, sezvinoratidzira kuratidza, kana iwe uchida, unogona kubata zvose! Uye nokuda kweizvi hazvidikanwe kupera kwemaawa mairi mumitambo yekurovedza. Kunyangwe pamusha, pasina iyo yakagadzirirwa zvombo zvemazuva ano zvinokwanisika kuputira mabheti nekukurumidza zvakakwana.
Mamwe maitiro maviri anozotevera anofanira kunge ari kunyorwa pane zvaunogara uchiita. Vachaita mbongoro, makumbo uye kunyange chiuno chinonakidza sexy.
- Squats. Zvakakosha kuti zviitike zvakanaka, kuitira kuti mutoro uende pambongoro nemakumbo, mushure hauna kutenderera, mabvi haafaniri kupfuura zvisikwa, uye zvitsitsinho hazvibvi pasi. Iyo yakareba makumbo anopararira uye yakadzika inokwira, zvakanyanyisa maronda zvinowanikwa mubasa. Mapapiro aya anofanira kunge akadzokera shure sekuti iwe unoda kugara pachigaro. Zvikwata zvine zviyero kubva pa 5 kg. - kuwedzera kunoshamisa mune pfungwa yechishanu.
- Anodonha mberi, kumashure, kurutivi, panzvimbo iyo kana muchifambiso chinopisa mafuta kunze kwechidya ndokuita muprista akapoteredza. Icho chiito chinomutsa "pfungwa yechishanu" uye rinobvisa "nzeve" dzinodyiwa pamuno.
Cherechedza chinyorwa! Nokufamba kwenguva, apo muprista achishandisa mitoro isina kuyerwa, inokurudzirwa kuisa humwe huwandu mubasa. Hazvifanirwi kuva dumbbell kana bodybard, chero chinhu chiri mumba kubva pane zvishandiso zviripo: mabhodhoro emvura, bhegi rine chimwe chinhu chakakura kana kunyange mwana.
Mamwe mashomanana mamwe maitiro evapristi vakanaka
- Paunenge uchibika zvokudya uye uchishamba ndiro, squeeze uye usimbise matako ako nesimba rako rose. Uku kurovedza "simbe" kuchava danho rokutanga munzira inoenda kune papa akanaka.
- Nyaya dzeTV dzinofarira kana kutarisa kwemashoko zuva rega rega zvinogona kushandiswawo nekubatsira. Nhema pamusana wako, pfugama namabvi ako uise pamadziro. Ita kuti uwedzere kupfurikidza nekudzvinyirira misungo panzvimbo yakakwirira, ipapo dzokera kunzvimbo yekutanga. Ita chero chero iwe uine simba. Iwe unofanirwa kuva wakaneta zvikuru uye kunze kwenzvimbo yekunyaradza.
- Paunenge uchitamba nemwana, gara pasi uye uende mberi pamusoro pomupristi pamatambudziko, uye dzoka zvakare. Iko kushamwaridzana kwakajeka mufomu yemutambo "kuchashamisika" maziso emakumbo.
- Nhema pamusana wako. Zvishoma kupararira mabvi akotama pamabvi uye oasimudzira kumusoro, achivhara zvigaro. Zvino dzokera kunzvimbo yekutanga. Ita makumi mashanu.
- Simira pamativi mana uye uite 50 kusvitsa kutanga necheka rimwe, uye wechipiri. Paunenge uchiita sarudzo, gumbo haigoni kuiswa pasi, asi munzvimbo yepamusoro yehutoro kunokosha kuoma zvakanyanya.
- Hapana mukana wekudzidza mune imwe imba duku? Nzira yakanakisisa yekugadzirisa kwekugadzirisa zvinhu zvakasununguka ndeye makera. Kunyange kana iwe uchigara pasi pasi, hakuna munhu achakuvhundusa kamwe chete pazuva kuti uite matanho kubva kune imwe yekutanga kusvikira paimba yepfumbamwe. Kuisa pfungwa pahutachiona hunobwinya zviri nani kutsika nhanho imwe. Iva nechokwadi chekunyengedza musungo wekutakura paunenge uchifamba. Edza kusasununguka kwekanguva.
Nzira yekubvisa mafuta kubva mudumbu uye kuputira mutsara, verenga pano .
Kutarisa uye cardio inokosha chikamu chekuvhima
Pamberi pekutanga kwekudzidzira kwakananga kwevapirisita kuputira kunopisa. 5-10 maminitsi achimhanya pane imwe nzvimbo, svetuka pamudonzvo, ita mapurisa nenzira dzakasiyana.
Pashure pesimba rinoshandiswa pamusana we gluteus kutambanudza. Unotama mberi, achiedza kubata mazano eminwe yepasi. Rongedza muviri mumukana uyu kwemaminitsi makumi matatu, inzwa mararamiro ako anotenderera. Ita 5 nzira.
Kuzarura zvakavanzika
Ngatitendesei: hatingakwanisi kuita zviitiko zvinoshamisa mumwedzi inoverengeka. Hazvizoshandi mubasa rekugara, pamba rinorara pamubhedha uri pamberi peTV, uye kwemwedzi kana vhiki vasati vhiki ichitanga kuita uye kugadzira mbongoro yakanaka. Chigumisiro chinokurumidza chinogona kuva mushure mekushanyira chiremba wechiremba wepurasitiki, uye muviri unobudirira unogadzikana chibereko chebasa rakaoma uye simbi yekuita.
Mufundisi akanaka "pobochka" ye nzira yakarurama yehupenyu! Zvechokwadi, iwe uchafanirwa kuita neshamwari nedzidzo yepanyama uye kudya kwakakodzera. Mudzimai mumwe nomumwe anozviremekedza anochenesa mazino ake, anoshambidza bvudzi rake, anoshandisa maoko cream uye mascara. Saka nei vanhu vose vasingabatanidzi mbongoro yake mitambo shorts uye kumhanya / squats / squeezes? Sei zvisingakwanisi maminitsi gumi nemakumi maviri pazuva kuti zvive nekugadzirwa kwe "nzvimbo yezvose"?
Nzira yekudya zvakakodzera sei kuputira mbongoro yakanaka
Hapana kurovedza pamba uye kunyange mumitambo yekurovedza kuchawedzera kupfuura kudya kusina kunaka. Kana musikana wacho achidzidzisa zuva rega rega, uye ipapo zvose izvi zvinotora mbatatisi yakakangwa nemafuta emahombekombe, zvinopesana nezvokudya zvinoputika nehamburgers uye soda, saka hapana kuedza kwemuviri hakuzomubvumiri we "orange peel" pamakumbo ake uye papa asi iwe haungavi nenzara. Mapuroteni, mafuta uye makhahydrates anofanira kunge aripo mune zvekudya zvezuva nezuva. Zvose zvinogadziriswa zvinofanira kusarudzwa zvakasikwa uye zvinobatsira, nokupfuura gastronomic marara.
Kwemhando yemitambo yemitambo yaverengwa pano .
Munhu wese anogona kukwira mbongoro kumba. Chinhu chikuru ndechokutanga! Sezvo uine zvibereko zvakanaka, mugwagwa shure uchakanganwika. Makeke haambogoni kuva akaoma kupfuura vaprista vanononoka, nguva yakawanda yokurara haizove yakakosha sechinhu chitsva chinowanikwa mumuviri. Pane imwe chete inodiwa inodiwa, iyo ichakusunungura iwe kubva munzvimbo yekunyaradza!