Uye muprista anoputirwa, uye makumbo acho akareruka, uye maitiro anoita, asi nzeve dziri pamachiuno hazvibvi here? Zvadaro dambudziko redu nderewe! Takagadzirira kudzidzisa kunopisa kwechiuno nemakumbo "TOP 10 zvakanakisisa kudzidzira" uye kuvimbisa 100% kuora muviri. Nhasi, zvishoma zvedzidziso ...
Sei nzeve dzichionekwa muhudyu?
Nzeve pahudyu, mufananidzo
Heino mifananidzo yakadaro isingafadzi uye inonzi maziso pahudyu, kana kuti panzvimbo dzakaoma dzakasimba dzemafuta pane kunze uye mukati memukati mahudyu tichiona zviduku. Kazhinji izvi zvinokanganisa zviri mumufananidzo zvinosanganisira cellulite. Kana ukazviona uri pamufananidzo, usanetseka - tichakuudza kuti ungabvisa sei nzeve muhudyu mako kumba! Uye zvino tinodzidza zvikonzero zvekuonekwa kwemafuta munzvimbo idzi:
- Kuwandisa kwepamusoro, kunyanyisa kwechipiri chechipiri;
- Hormonal imbalance;
- Kusvibiswa kwemavhesi uye kuputika kwemakumbo madiki;
- Zvokudya zvisina kukodzera - kuwandisa kwemafuta, kupfumisa, kutapira, kusvuta uye fizzy;
- Postpartum condition;
- Rudzi rwemufananidzo - peari;
- Kurarama hupenyu.
Kubva pakudya kwakashata uye kusakosha kwekuita muviri kunowanikwa mufananidzo wakaipisisa-ganda-ganda, apo maoko nemakumbo zvakapfava, ukuru hwezvokupfeka ndihwo 40-42, uye pahudyu uye mudumbu hunyanya mafuta. Uyezve, muviri mushure mokubereka unogona kunyangadza kudzidzisa, saka kugona mushure mekuita pamuviri ndiko kuratidzwa kwechokwadi kweusimbe. Pano tinosanganisirawo nzira isingashandisi yehupenyu, nekuda kweiyo mapfupa akawandisa anoumbwa kwete chete pamaronda, asiwo mumuviri wose. Chinhu choga chinofanira kushanda zvakaoma vasikana vane pear chimiro.
Nzira yekuderedza nzeve pahudyu: kudya
Kuita mitambo kunobatsira kuti uremerwe uremu mukushungurudzika uye kusimbisa musimba, asi pasina kushaya kwekoriyori uye kudya kwakakodzera, usatota kutaura zvakanaka kune nzeve pahudyu nokukurumidza. Kupisa mafuta pakarepo mushure mokunge tadzidziswa kwekutanga, tinoomerera pakunamatira kune mitemo inotevera:
- Kanganwa nezvemashuga, kubika uye zvakabikwa zvepati;
- Kurasira kunze kwefriji ketchup, mayonnaise, mashamba ezvitoro;
- Usatsvaira zvokudya;
- Ika zvokudya zvevanhu vaviri, goroka, kubika, ita grill;
- Idya mizhinji yemiriwo uye hove / nyama yakanyanyisa;
- Kwekudya chamangwanani, oat flakes yekubika nemukaka (Cherechedza: "Zvimwe" zviputi zvinenge zvisina fiber, hazvisi zvishoma);
- Ida kottage cheese uye kefir / irizhanka kwekudya;
- Inwa 2 litres emvura pazuva (green tea, herbal unsweetened, plain water). Soda haigoni kuva;
- Cook zviyo, mashopu - rega kuvhara sandwiches ne soseji, kana iwe usingadi kuchinja kuva mvuu;
- Ida iwe uye muviri wako uye ipapo nzeve pahudyu dzichabuda muChirungu!
Pamwe ikozvino uri kufunga kuti "Amai, hazvigoni kuita." Hazvina kunaka, kwete ini. " Zvino ramba uchiwana mafuta, uye pamwe nevasikana vane simba vanoda kuenda kunodzidzisa kutsva mafuta. Idziya zvakanaka uye utore mvura - inenge ichipisa!
Kudzidzira kubva munzeve pahudyu, vhidhiyo
Iyo yakaoma yakagadzirirwa 2 nzira. Ita katatu pavhiki
Dzidzirai nhamba 1. Inokwira pachigaro - makumi matatu
Isu tinotora chigaro chesimba chisina kukwira pasi uye hachibvumi kubva pauremu hwako. Tinoisa pamberi pedu uye tanga kufamba pamusoro payo, kuti timuke. Rimwe gumbo rinowira pachigaro, rimwe racho rinodzokorora uye rinomiririra mumhepo. Isu tinoshandura makumbo kuitira kuti zviyero zvacho zvose zvinokwira makumi matatu.
Kana iwe usiri wekutanga, tora dumbbell kana bhodhoro rejecha rekuyera.
Kudzidzira # 2 Deep squats ane uremu hwema20-25
Kazhinji uise tsoka dzako, masokisi ari oga. Muzvanza zvakaderedzwa tinosunga dumbbell. Tinonamatira kusvika pakuenzana kwepasi nekumuka.
Chinhu chikuru - ramba wakarongedzwa. Tungamira mbongoro zvakare kuitira kuti mabvi asapfurikidza nemasokisi panguva ye squat. Mutumbi unofambisa mberi nekusvibiswa zvishoma muchiuno nekuda kwekugadzikana kwemasimba ehudyu nevapristi.
Ita muviri # 3 Chikwata chetsoka padenga - makumi maviri nemashanu pamakumbo ose
Vo-o-kubva pamusangano chaiwo ucharova mapako ako uye kubatsira kubvisa hura dzomukati muhudyu! Tinosvika kumativi mana uye tinounza gumbo rimwe zvakare. Isu tinoita oblique kupindira mukati nekunze, kusimudzira gumbo kumusoro kusvika pakati. Hapana chakaoma, asi zvinotyisa zvinotakura misungo yehudyu. Ona vhidhiyo yekambani yakarurama.
Kuti tiwedzere kuoma kwemaitiro, tinoisa pamakumbo emakumbo - saka mutoro uchaenda kumahudyu. Kana iwe uchigadzirisa uremu huri pamusoro pemabvi, tichasimbisa kupomba kwemabvi.
Kudzidzira # 4 Squats kunze - makumi maviri
Kuti pakupedzisira uuraye chiuno nembongoro, ita zvikwata mumativi. Kwete kuti urege kuvhiringidzwa nekutambudzwa. Isai makumbo pamwe chete, tora danho kuenda kune rumwe rutivi uye squat. Takasimuka, makumbo pamwechete, tanga kune rumwe rutivi uye squat.
Zviri pachena kuti gadzirisa muviri usati wapera, haufaniri kunyura kune rumwe rutivi uye kushambira mberi uye mberi. Tinoshanda se robot.
Kudzidzira # 5 Miseve - 1-2 maminitsi
Tinouraya shiri mbiri nedombo rimwechete: tinoputira pasi pasi nemakumbo. Tinovata pasi pamusana wedu, kusimudza makumbo edu 45 degrees uye tanga kutema mhepo. Chinhu chikuru ndechechokwadi makumbo. Kana iwe ukavabata zvakanyanyisa tambo, tevedza maziso ose ehudyu kune rumwe rutivi. Saka hapana kumira pamabvi.
Nzira yekubvisa nzeve pahudyu, kudzidziswa kwakaoma
Iye zvino iwe wakafukidzwa zvakakwana mumubvunzo wekuti ungabvisa sei nzeve muhudyu. Iye zvino zvakasvika kune simba rako repfungwa. Vasikana, tinoda rombo rakanaka mukukunda uremeso!