Ngwarira mukurovedza
Kuzivikanwa kwesimba rekudzidzisa kunowedzera gore negore, uye pamwe nayo nhamba yevanhu vakakuvara munguva dzekirasi. Tsanangudzo yekutsvakurudza inonyadzisa: kuwanda kwekukuvadzwa (60%) kunoitika paunenge uchishanda nezviremera zvepachena. Kazhinji kazhinji, idzi dziri kutambanudza (46%) uye kukanganisa kwemavara (18%). Usati watanga mazano ekusimbisa, taurira mudzidzisi kuti akure purogiramu yakachengeteka. Iwe unofanirwa kugamuchira murairo wakakwana pane yakasarudzwa simulators. Kana iwe usina kufara nemigumisiro uye iwe unofunga kuti hakuna kufambira mberi, tanga dare rekudzidzisa.
- Pakupera kwevhiki imwe neimwe mushure mekudya kunovaka muviri, kuyera uye kuyera huwandu hwechifuva, maoko, chiuno nemachiuno. Asi chete pamagumo evhiki! Zvigumisiro zvepakati hazvingaratidzi kufambira mberi uye zvinogona kupedza simba rako uye chido chekudzidzisa.
- Wedzera mutoro wemwoyo kusvika pamaminitsi 45 pazuva. Ita izvi kanomwe pavhiki. Pedzisa "nzira" nechekucheka. Juma kwema 1.5-2 maminitsi ane zororo remuviri. Tevera nzira 3. Ichazara uye cardiosystem.
- Ita kurwisa uye plie: izvi zvidzidzo zvichashanda zvakakwana muhudyu. Kana mutoro wacho uchiita sokuti hauna kukwana, tora dumbbells mumaoko ako.
- Wedzera zvidzidzo zvitsva purogiramu yakajairika. Semuenzaniso, vachiita kushandura pamutsara, pamwe chete kubvarura muviri nemakumbo kubva pasi. Iwe uchashanda kunze kwepamusoro uye pasi pasi panguva imwe chete.
- Nyora pasi kwete "kukanganisa" chete, asiwo chikonzero chavo. Sei usina kuita nzira yekupedzisira? - Kwakanga kwakaoma, ndakasarudza kuitora nemamwe maitiro, yakangova usimbe. Izvi zvichabatsira kuziva simba rako uye kusava nesimba. Kana rumwe rudzi rwemashandiro asingashandi, unogona kutaurirana nemudzidzisi wekambani uye unotora imwe nzvimbo.
Muvhuro
Ita seasanas setini yechiuno chiuno. Ita maitiro gumi nemaviri ekudzivirira matambudziko ako. Mambakwedza kusati kwadya kudya, ita pranayama, iyo ichakubatsira kuti uwane yakanaka, yakasimudza mudumbu. Tora cardio maererano nehurongwa. Ita maitiro ezvidzidzo neexertube kana zvakakwana zvakaoma. Wedzera cardio-mikuru nekukwira kuchitsiko chako usingasviki kana kufamba netsoka. Isa mu saloni yekurwisa-cellulite kurapa kana kuita massage kumba: ne anti-cellulite. Ita seasanas setini yechiuno chiuno. Shandisa maminitsi makumi matatu mumhepo yakasununguka, kusarudza chero rudzi rwebasa, kufamba kana kubuda. Nhasi, tangotanga kufamba kwemaminitsi 45. Kana iwe wakatsunga kudzidzisa zvakakomba, enda nenzira inokurumidza, maminitsi gumi oga oga achiita squats, mapapu, kusvitsa kubva mabhenji. Zvishoma nezvishoma kuderedza koriori yehuwandu hwezvokudya. Uye tinosiya zvose zvakanyanya muzvokudya. Kubva kunotapira, iwe unogona kungotenga michero. Uye sechinhu chisina kukodzera - dheta iri nyore pazuva.
Kwekudya chamangwanani: muesli nemukaka. 1/2 kapu yakazara-zviyo muesli, 100 ml yemukaka. Mukombe weii yeii pasina shuga. Pamwe masikati masikati : 1 kapu yemichero saladhi (1/2 aporo kana peari, shoma shori chero ripi zvaro, 1/2 machungwa). Kwekudya kwemasikati: zvishongo zvekodhi nemiriwo yakabikwa. Firipi - 120 g, 2 makapu emiriwo: 1 tomato, 150 g yendima yehangu, 100 g yepungu, 2 tbsp. l. mafuta omuorivhi, 1 tsp. omiswa herbs. Hove yehove mumishonga uye kubika pane grill kwemaminitsi gumi. Itai miriwo, munyu, pepper. Pausiku: yogashi yakaderera kusvika 1,5% - 125 g.
Chipiri
Chikafuro-kamu: kapu yekofi nemukaka wakaoma-mafuta kusvika ku5% mafuta. Mabiko: Greek salad - 200 g, chingwa chezviyo - 2 masendimita 30 gramu, masikati masikati: smoothies - 250 ml. 1 kapu yemakroberiti yakasanganiswa mu-blender ne-ice cubes uye chirongo chepasi-fat yogurt. Kudya: Nyuchi inogadzikana nekwenyuka - 300 g 150 g Nyuchi inodzwa mumakumbo uye inoshamba mumusanganiswa wemafuta emuorivhi, curry powder uye yakasimwa herbs. Isa nyama yacho kunze kwekuti yakagadzirira. 50 g wekwenyuka, shandisa mvura inopisa uye usasike kusvikira wanyura. Usiku: kefir 1% - 300 ml.
Chitatu
Kumbodhi: oatmeal porridge pamukaka wakaoma nemichero yakaomeswa - 250 g. Mukombe wekofi nemukaka wakaoma mafuta kusvika ku5% mafuta. Snack: 1 pear, 1 kunwa koroti yakakora-mafuta. Kudya: lettuce nemaruva matsvuku - 200 g. 1 marangi, peel, iganise muzvidimbu, bvisa firimu. Isa jira, marangi, mashoma emapomegranate mbeu mumudziyo. Nyaya nemusanganiswa wemafuta emuorivhi uye jisi rearangi nemafuta. 1/2 chicken mukaka grill. Usiku husiku: kunwa yogurt - 300 ml.
China
Zvokudya zvokudya zvemanheru: 1 mbiriso-yega yegorosi uye mazinga ehairi, kapu yekofi ine mukaka wakare-mafuta, 1 kapu yemakoroti. Masikati mashomanana: michero - 300 g Kudya: turkey kusungira nemiriwo - 300 g Pepper, tsvuku yeiii, 1 tomato uye 1 tsukini muchidimbu mu cubes. Muhombe yakadzika yekubheka, isa miriwo uye diced Turkey, nguva nemiti inonhuwira. Wedzera mvura uye uise muchoto kwemaminitsi makumi maviri. Usiku: kefir 1% - 300 ml.
Chishanu
Zvokudya zvemanheru: muesli nomukaka - 150 gramu, 1/2 mukombe muesli, 100 ml mukaka. Snack: chikamu chezvokudya zvechingwa - 30 gramu, zviyo zvinokwana 2% - 50 gm, 1 peari. Kudya: spaghetti primavera - 250 g 1/2 eggplant, 1/2 zucchini uye 1/2 bell pepper. 100 g ye spaghetti d dente. Usiku: kefir 1% - 300 ml.
Mugovera
Kambodoka: banana smoothie - 250 ml. Whisk mubhokisi rakakosha ye yogurt yakakodzwa ne 2 tsp. juisi yearangi, 1 bhanki, 4 mazana eminhainini yakakangwa, 2 tsp. gorosi germ, 1/2 tsp. lemon peel. Zvokudya zvemasikati: saladi nemapropefruit uye cheese - 200 g Halibut, yakabikwa mumashizha nemiti - 150 g, boka remishonga matsva: marjoram, parsley, dill. Masikati mashomanana: michero - 300 g Masikati: kunwa yogurt - 300 ml.
Svondo
Zvokudya zvemanheru: muesli nemukaka wakanyungudutswa, michero - 200 g Kudya: fusilli ane tuna - 250 g.Kufudza pasta kune dente. Isa mubhokisi, pamusoro - tini yekakini (100 g). Nyaya nehupuni yamafuta omuorivhi. Kudya: chicken cutlet nemiriwo saute - 300 g Kubvira chicken mince, kubika steam cutlet (120 g). 1 zukini uye 1 Bulgarian pepper yeka tsvina uye uise mafuta masaminitsi maviri. Wedzera diced tomato, munyu. Usiku husiku: kunwa yogurt - 300 ml. Dzidza nzira itsva dzekubika. Paunenge uchibika, kusvika kune 90% yezvibereko zvinoparadzwa. Ika muchoto, microwave oven kana tenzi nzira yekumabvazuva gastronomy: styre-frai (iyo michero yakagadzirwa zvakanaka uye yakabikwa mumoto unopisa kwemaminitsi mashomanana). Dzidza kusanganisa michina. Zvizhinji zvekutengesa zvinoshanda mukugadzirisa, kuwedzera zvinhu zvezvinhu zvinobatsira nekuvandudza kusangana kwavo. Dzidza kubatanidza zvakagadzirwa zvine iron neine vitamin C yakawanda: izvi zvinowedzera kazhinji kuwedzerwa kwechikamu ichi chinokosha. Edza kusanwa tei kana kofi munguva yekudya yakawanda mune iron: idzi zvinwiwa zvine polyphenols dzinosunga simbi uye dzinokurumidza kubvisa kubva mumuviri. Wedzera basil kune ndiro. Kune marudzi anopfuura 50 akasiyana-siyana emiti iyi. Iine vitamini C yakawanda, beta-carotene, vitamini B6 uye magnesium. Izvo zvakanyatsobatanidzwa nemamatata nemukaka wekuku uye muto we lentil