Zvinyorwa kubva kuna Sofia Rotaru
Sophia Loren yekukura kunosvika 170 masentimita, kurema kuri 64 kilogram uye pamwe nemabhuku emufananidzo 93-67-94. Ane uwandu hunorema, anorwisana, achibatsirwa nesauna, mitambo uye kushambadza.
Zvokudya zvinobudirira zvakanyanya kubva kuna Sofia Rotaru
1) Unofanirwa kudya kwemazuva matatu emupunga usina kushandiswa.
2) Rimwe remazuva matatu, idya miriwo, isina munyu.
3) Mazuva matatu anotevera, idyai michero uye inwa doro yakabikwa kana kuti inyauka mvura.
Sophia anoda zvinyengeri, zvinyoro zvinotapira zvinonhuwira, unhu hwake hunofadza ndiAkra Allegoria. Sophia aimbova mhare ye chikoro chose. Iye zvino anofarira kushanda pamamashoni uye kushambira.
Mazano kubva kuna Sophia Loren
Chimiro chake ndicho chimiro chekanako. Maererano naSophie, runako hunoenderana nemamiriro evhudzi, ganda nemasumbu. Kuti urore nhema nyeredzi yeItaly musi 21 o'clock, kutonhorera muimba yekurara hakufaniri kudarika kana 21 degrees. Gomo rinotanga musi 6 am, nehwindo rakazaruka mune chero mamiriro okunze, inobata gymnastics nedumbbells. Zvadaro zvinotora mvura yakasiyana, inobatsira kuchengetedza maitiro echigadzirwa uye kuchengeta inzwi. Sophie haasvuti. Usadya zvokudya zvakabikwa, nokuti zvinoparadza muvara. Zuva rimwe nerimwe anonwa mabhiri maviri emamineri emvura.
Muzvokudya, zvinosanganisira majisi nemichero matsva anosimbisa masimba ezvirwere zvemuviri, anonwa girasi ye yogurt nekuwedzerwa kwepuniki ye mbiriso yewaini, iyo inoita kuti bvudzi rivhenekera, uye ganda - kuwedzera. Sophie anoshandisa pineapple zuva rimwe nerimwe, iyo inomupa mvura yakawedzerwa uye yakakwana yakawanda mavitamini. Zvirongedzo zvinobva pameso zvinoshambidzwa nemafuta emidziyo chero ipi zvayo, inoshandiswa, kwete kushandiswa pazvigadzirwa zvakakosha. Nezvipfeko zvinoshandiswa hazvishandisi mvura inopisa kana kuti inotonhorera. Ganda rinofanira kushandiswa kupisa, kana pairi tsvuku tsvuku kubva pamakumbo maduku emidziyo ichaonekwa.
Zvinyorwa kubva kuna Irina Saltykova
Zuva rimwe nerimwe rinodzidzira. Zvokudya zvinodyiwa ndezvokudya zvegungwa nemiriwo. Kuti arege kuporeswa, akaramba mutsi uye upfu. Anodya kanomwe pazuva, dzimwe nguva inogona kuramba uye 5 nguva. Uye kudya kwake ndiko kusadya usiku. Muhucheche hwake aive akabatanidzwa mukugadzira gymnastics, akanga ari mutsva wechikoro chemitambo, akatora mubairo. Asi paaiva nemakore gumi nematanhatu, akasiya gymnastics. Haaiti chinhu kuti aponese chimiro, hapana nguva, uye ane chimiro chakadaro kubva pamhando yechinomwe chechikoro. Inoshanda semuiti, mutungamiri uye mutambi. Ari muboka rake anotaurirana nereji yemahumba, anoisa purogiramu, zvipfeko zvekuraira, ane mhuri mitatu, anobatsira amai vake, hama. Akaneta kwazvo, asi achiri kubata. Kamwe kamwe mwedzi mitanhatu anoenda ku salon, sezvo basa rake richida. Icho hachizoshanda kana iyo isingarati yakanaka.
Mashoko aibva ku Irina Miroshnichenko
Irina Miroshnichenko akatanga nzira yake yehupenyu huri nani kubva kune dzimwe nyika dzokutanga. Apo nyeredzi dzeSoviet dzakashandisa mari pazvipfeko zvishoma, vakatenga juicer yakanaka kune dzimwe nyika. Uye zvino kwemakore akawanda anotanga uye anopedzisa zuva ne girasi rejusi mutsva. Izvi zvinokubvumira kuti udzivirire mitoro mikuru yezuva nezuva. Irina Petrovna anotaura kuti microelements inobatsira uye mavhithamini ari mune chimwe chezvokudya zvekudyara, uye inomesa juisi, kubva pane zvose zvaunogona. Haana kumbofa nenzara, haana kugara pazvokudya. Anonyatsocherechedza kudya kweOrthodox, ichi chave chiri chirongwa chinoratidzwa chehupenyu hwakanaka kwemazana emakore.
Zvokudya zvinosanganisira zvokudya zvakakomba, kubva pazviyo, zviyo, mushwa, miriwo, michero nemiriwo. Zvose zvinokura uye zvinokura zvinogona kudyiwa zvakasvibirika, zvakagadzirwa, zvakabikwa uye zvakabikwa. Nekuremekedza kukuru Miroshnichenko anoreva chimiro chake. Anotenda kuti munhu wese anotora upenyu, rwiyo rwehupenyu runomukodzera. Pane gymnastics, aerobics uye gyms haana nguva. Kushanda kwemaawa gumi nemaviri, uku ndiko kurovedza muviri wake. Rhythm yakadaro inorayira muviri uye unhu. Haiti kuwana mafuta, nokuti inoshanda zvakawanda.
Mazano kubva kuna Jane Fonda
1. Zvakakosha kuchenjerera kudya kwekudya
Zvakakosha kuziva kuti kuderedza kunorema kuchaita kuti muviri urambe wakakosha, asi kuyerwa kunenge kuwedzerwa kunetseka kweganda. Uye izvi zvinoshanda kune ganda rechiso. Mukadzi kubva pakutanga kwemakore gumi ehupenyu anozadzisa chimwe chiremera, chinomukodzera, muhupenyu hwake haashanduri zvinopfuura 3 kana 4 kilogram.
Mamiriro eganda anoenderana nekudya. Ganda harigamuchiri chero chinhu chitsva, uye chero kudya kunoparadza mararamiro ekupinda ma microelements, amino acids, mavitamini. Nesimba rakakosha kurasikirwa, ganda rinova flaccid, flabby uye kuputika. Iwe unofanirwa kusarudza rumwe rudzi rwehutano hwakakwana, uye uhutsigire pane imwe nguva. Kurwisana nechokupedzera nemhando ipi zvayo yakadyiwa inokosha chete muhuduku.
2. Ganda rinoda kubhadhara
Nguva dzose kurovedza muviri ndiyo yakanakisisa yakanakira ganda. Ganda iri rinotarisa vaduku kupfuura vadzidzisi vevhidhiyo, pasinei kikilograms yemazamu echitambo uye rwiyo rwavo rwehupenyu hunopfurikidza neavo vasina kushanda panguva yakaoma. Vakadzi vanoita basa, muganda re collagen kune zvakawanda. Shure kwezvose, ganda rinotaridzika kubva kuC collagen, kashoma kakawanda kune makwinya pamusoro peganda rinovhara. Jane anokukurudzira kuti usarudze chirongwa chekubhadhara, uye uzviongorore kuti chii chichaguma. Zviri nani kuita muviri muviri kaviri pazuva, asi kwete asati usvika pakubhedha uye kwete kana muviri warara.
Chinangwa chekudzidzira ndechekuwedzera kutonhora kwemuviri. Mushure mokunge mubhadharo wakanaka pane chiso unofanirwa kuoneka madonhwe ekutuka. Jane Fonda akasarudza dhigirii yekare, iye akanzwisisa nheyo dzayo mune unyanzvi hwokudzidzira, uye paakadzidza kufamba kwakasiyana-siyana pamakina, akaita bhodhi iri pamba pamba pamba. Mushure mezvinhu zvose zvepanyama izvo zvinokonzera kutuka, zvakanaka kubvisa kupfugama.
3. Mvura ndiyo shamwari yakatendeka yeganda
Zvokudya zvinofanira kuva zvakasiyana, nokuti ganda rinodya mavhithamini uye zuva nezuva mukudya kunofanira kusanganisira - chiropa, nyama itsva, hove uye hove, michero nemiriwo. Asi isuwo hatifaniri kukanganwa pamusoro pematsiro emvura. Kutenda kumvura yakachena, tsvina inopera uye inobviswa pamuviri kuburikidza neganda. Mune rimwe zuva iwe unoda kunwa kwemaundi mana emvura. Nhamba yezuva nezuva haifaniri kusanganisira - zvokudya zvinokonzerwa nemvura, masupa, tiyi yakasimba uye kofi. Iwe unogona kunwa unotweetened uye usina simba, green tea, kana mvura, umo iwe unogona kuwedzera maropefruit kana juisi yemonamu kuti inonaka.
4. Ganda harifariri kuita-up
Chero chipi nechipi chinotarisa chiso chinotarisana pachiso chinotungamirira pakuonekwa kwekutanga kwemakwenzi. Zvinonzwisisika, izvi hazvirevi kuti chiso chako chinofanira kufanana nechimiro cheharahara. Mune nzira yekukurukurirana, kukurukurirana, pamwe nepamutambo, usati "kudzivisa" chiso chako. Regai zvive zvichidedera, zvipenyu, zvichifamba. Asi kana iwe uchiita mabasa epamba, kuverenga, tarisa TV, nyatsotarisa kuti maziso ako akasangana sei. Usagunzva meno ako, usapwanyika huma yako, kana kuderedza makona emiromo yako.
5. Ganda rinoda kucheneswa
Kamwe kamwe mumavhiki maviri iwe unofanirwa kushandisa masikisi chaiwo kuchenesa ganda remafa akafa. Iwe unoda kupisa chiso chako. Kwemaminitsi mashanu unofanira kukotama pamusoro pemvura yeibiya. Wedzera chamomile kumvura. Musoro unofanira kuvharwa netauro kuitira kuti mhepo isabve uye isinganatsi. Mheto dzejira retry rinofanira kuvhara pamucheto wepani. Svetai gonhedza ne gauze, asi usapisa chiso chako chakaoma.
Pamusoro pechiso chakanyanyisa zvakakosha kuisa masikisi, nzvimbo dzakasununguka pasi pemeso uye maziso ega anofanira kunge ari. Isa sachigaro mukufamba-svetuka, uye kushambadza chiso nokuda kwemaminitsi maviri. Uyezve imwe maminitsi gumi kubva muhomwe pachiso. Jane Fonda akaedza masikisi akawanda ezvokuzora uye akagara pachigadziko chibage. Iwe unoda kutora mukombe weupfu wegorosi, uwedzere mvura shoma uye unyevedze kusvikira wakaneta. Isawo kusangana, uye oshambidza chikafu chinoshambidza nekotoni swab yakakanyiwa nemvura mumhepo yechando. Iyo mask inoda kubviswa zvakanyatsonaka, kuitira kuti isatambanudzire ganda.
6. Ganda rakanatswa rinoda "kudyiwa"
Mushure mekuchenesa maski, unogona kugadzira mask. Kana pasina nguva, iwe unofanirwa kushandisa shanje guru rezvokudya zvinonaka pameso ako. Chimiro chakanaka chikafu chikafu chezviyo zvakasimwa. Tora kikapu chezviyo, wedzera kipuni chemvura uye geda mumarara. Wedzera 1 teaspoon yekasi yolk. Iroya musanganiswa uyu ne whisk. Ichi chifukidziro chekuvhara chiso, kunze kweganda rakakomberedza meso. Apo mashekisi mushure memaminitsi mashomanana achaoma, shandisa zvikamu zviviri, ipapo zvikamu zvitatu. Tora nzvimbo yakasununguka yakasununguka uye nechisimba ichi gara kwemaminitsi makumi maviri. Nekubatsira kwejize iwe unoda kubvisa masheki anopa mashizha. Mashekisi nguva dzose mushure meumwe unodonha chiso, shenura mumvura inotonhora. Apo masikisi inobviswa kubva pachiso, unoda kushambidza nemvura inotonhorera uye kushandisa krisamu paziso chako.
7. Gezai ganda
Kamwe kamwe pavhiki, uye zvinoshandiswa kaviri pavhiki, usati washamba kana usati washamba, bvisa muviri nechipukanana chakaoma chakagadzirwa kubva muzvisikwa zvechisikigo. Jane anokurudzira kushandisa brashe yakagadzirwa nemasikisi. Kwemaminetsi mashanu unofanira kudira muviri wakaoma, uye chifuva muzvinyorwa zvese. Ganda rinofanira kubviswa zvakanaka uye kwenguva yakareba kusvikira kubwinya kuchioneka, asi usakuvara kana kuparadzira ganda. Kutenda kune izvi zvinomarara, masero akafa anobviswa kubva paganda, iro rinozogeza panguva yekugeza, nekuvandudza kushandiswa kweropa.
Jane Fonda chifananidzo chevakadzi vazhinji, uye akaratidza kuti kuzvitarisira iyeyo unyanzvi hwechokwadi hunobatsira kuchengetedza runako uye vechiduku.
Zvinyorwa kubva kuna Irina Allegrova
Nekudya kwekuchenesa kwemazuva gumi nemashanu unogona kurasika 10 kilogram.
Unogona kudya: mbeu yose, michero, miriwo uye kunwa mvura yakawanda.
Usashandisa: doro, mishonga yemakaka, nyama
Kudya kwakadaro hakugone kuonekwa kwemazuva anopfuura gumi nemashanu.
Tsanangudzo yemenyu:
Kwemangwanani - mbeu yezuva-soro kana sungu, juice kubva kune celery, apulo, karoti.
Kwemasikati - mvura inodziya nemononi, michero, yakasvibirira miriwo.
Kwekudya kwemasikati - saladhi nembeu nemiti, usadza kuzadza.
Mukati pakati pezvokudya unogona kuva nehove ine karoti yakasviba.
Tips from Irina Ponarovskaya
Ndiyo nyota inoshamisa. Sezvo Irina achidavira, kunaka kwechikadzi inzira uye kutora. Uye chiedza icho mukadzi, iyo inonakidza zvikuru. Anopinda sauna, dziva rekugezera, gym. Zvokudya zvinokosha hazvibatanidzi, asi pane imwe nzira yehupenyu. Haifariri chokoti, dessert, inotapira. Anoda spaghetti yeItaly, maItaly haafaniri kubva pane iri ndiro, sezvo pasta inogadzirwa kubva kune gorosi yembeu, kunyanya kana yakabikwa mumuorivhi, iyo ndiro inogona kupiwa. Zvinokosha hausi izvo unodya, asi kuti unodya zvakadini. Inokurudzira munhu wese kuti ave nekutengesa, unoda kusanganisa juisi yemuori uye itsva cucumber. Iko mavitamini uye toniki.
Menyu sarudzo
Iwe haugoni - kofi, chokoti, tomato, zvinonhuwira, mbatatisi, mishonga yemiti, mazai, nyama.
Iwe unogona - bhari, oats, broccoli, lentils. Pakati pezvokudya - michero nemiriwo.
Breakfast - oatmeal
Mabiko ndiwo mashizha yemiriwo, yemiriwo saladhi.
Kudya - hove, saladi, mupunga.
Kugadzirisa mugumisiro unofanirwa kudzokorora mushure memwedzi miviri.
Mazano anobva kuAnastasia Volochkova
Kukura kwebhora rakakura rakasvika 171 masentimita, uye kurema kuri 48-49 kilogram. Mambakwedza Anastasia anonwa kapu yekofi neuchi, tei nemononi kana mvura neuchi. Haana kudya shuga zvachose, akaramba kurya nyama semwana. Pakati pekudzokorora masikati panguva yekuzorora, anokwanisa kunwa mukombe weti, marinari kana mandarin. Mushure mekudzokorora Anastasia anodya michero, miriwo, uye dzimwe nguva anogona kudya chesi.
Ihove inodya yakasvibirira, pamitambo yekuraira inofadza - inobatanidzwa kubva kune marudzi akasiyana ehove, gungwa rewadhi. Volochkova anoda yogurt, sherbet, ice cream, kubva kumateu, anoda maarmond akawanda. Zvaunofarira kudya, nekuda kwebasa rayo, zvakabikwa zvakabikwa nemaorivhi uye sipinashi. Anastasia haisanganisi makhahydrates nemaprotini.
Kubva pakurovedza muviri anosarudza kushambira mudziva uye simulator. Iyo yakanakisisa yokuzorora inofungidzira pachayo bhati. Mushure mekushambidza, Anastasia anotora mvura yechando. Unofarira kushanyira discos, unosarudza kushanda pamakombiyuta uye uverenge ureve padoro rakaoma.
Iye zvino unoziva kuti kudya kwekudya kunopiwa kupi kuwedzera kuwanda. Uye nyeredzi dzako dzaunofarira nezano ravo uye mazano angangodaro akakuudza iwe kuti unogona kurasikirwa nekurema kwakanyanya