Kodi kuonda mu miyezi 3 10, 15, makilogalamu 20 panyumba?

Spring - nthawi pamene inu muyenera pang'ono kuunika, lotseguka. Ndiyeno anachita m'chilimwe ndi, ndi masuti kusamba, kusonyeza thupi lonse. Komabe, nthawi yozizira madzulo, komanso chikondwerero phwando nthawi zina kusiya zotsatira zosafunika mu mawonekedwe a pogwiritsa owonjezera. Koma momwe kuonda kwa miyezi 3 kupereka thupi lanu ndi maganizo abwino kwa dzinja?

Pofufuza choonadi

Choyamba, muyenera choonadi. Choyamba muyenera kuyeza kulemera kwanu akufotokozera mapeto, angati phindu owonjezera pogwiritsa. Komanso, ndi bwino kukumbukira zimene nthawi anadza kwa kulemera ndi. Ndiyeno kunapezeka kuti mukhoza kuonda mu miyezi 3, kapena patenga nthawi?

Pali njira yosavuta kudziwa kulemera mulingo woyenera kwa kumanga makamaka. Ngati munthu ali ndi fupa la mwakale kapena woonda (makamaka woimbayo ndi, akakolo, zowoneka kneecaps wosakhwima), ndiye iwe uyenera kutenga mtengo wa msinkhu wake mainchesi ndi kuchotsera 110. Chiwerengero chifukwa adzakhala thupi lake akadakwanitsira kwa kumanga anapatsidwa. Pamene mtengo wa kukula kwa thupi lalikulu muyenera otminusovat 105-100. kuwerengetsera amenewa ali pafupifupi kwambiri. Monga ulamuliro, akazi pang'ono anamanga, kupeza kulemera kwake mulingo woyenera chilinganizo anapatsidwa, anakonza mtengo wapamwamba. Pankhaniyi bwino kuona ngati makilogalamu pazipita kwa ichi.

Kusankha njira

Kuona zimene tiyenera kuyesetsa, m'pofunika kusankha njira. Pa nkhani ya kuchepetsa thupi ayenera kulankhula comprehensively. Iwo ayenera kukatenga zomveka dongosolo la mphamvu ndi kulenga maphunziro ndandanda. Njira momwe kuonda, kwa miyezi 3 pa makilogalamu 10, osawerengeka.

Ngati cholinga ndendende chithunzi, anasiya kuchita kuwerengetsera yosavuta. makilogalamu 10 ayenera kugawidwa ndi 3 akutembenukira za 3-3.5 makilogalamu. Ichi ndi kulemera kuti ayenera achotse mu mwezi. Likukhalira, si zovuta. Gawo 3, 4, ziri sabata m'mwezi, likukhalira kuti mu masiku 7 chatha, ayenera kuonda mwa zosakwana kilogalamu a. Izi mosavuta zimatheka ngati mphamvu kubweretsa kasamalidwe ake, 4 chakudya tsiku ndi kumwa malita osachepera 2 madzi oyera patsiku. Komanso, katatu konse sabata ayenera allocated ola limodzi thupi. Izi zikhoza kuthamanga kuyenda ulendo mosathamanga mofulumira, pakati aerobic, kusambira kapena maphunziro kulemera. Tsopano zikuonekeratu momwe kuonda, kwa miyezi 3 pa makilogalamu 10. Njira yabwino - ndi chakudya chamagulu ndi kuchita masewera olimbitsa thupi.

Yoyenera zakudya - mungachite

Anthu ambiri amakhulupirira kuti kulemera m'munsi zimatheka ndi kudya zakudya zapadera ndi yokopa okha ochitira masewera a. Izi ndi nthano wamba kwambiri. Bweretsani kulemera kubwerera mwakale kudzikonda ndithu weniweni. Kotero, momwe kuonda mu miyezi 3 makilogalamu 10 kunyumba? Chifukwa cha ufulu wa kuwonda ndi kadyedwe. The zakudya ayenera kutumizidwa monga motere:

- kotala ya lamulo tsiku la kuchuluka ndi zakudya mtengo kuyenera kukhala mbali ya zakudya kadzutsa;

- nkhomaliro ndi pafupifupi hafu ya chiwerengero cha chakudya patsiku ndipo ndi chakudya chachikulu;

- zosakwana kotala imagwera pa phwandolo;

- yotsala ya kufunika kuonetsetsa pakati zokhwasula-khwasula.

Chifukwa ndi chakudya zitatu ndi 1-2 zina, amaonedwa monga kokwanira. Chifukwa ayamikira za momwe kuonda mu miyezi 3 makilogalamu 10 kunyumba mukhoza kuyikapo thupi. Iwo m'pofunika kusankha zovuta magulu onse minofu ndi kuchita nthawi 3-4 sabata. Njira silingakhoze kokha chifukwa thupi kulemera anakhumba, komanso firmer, chimene chiri chofunika kwa kuwonda.

Malire - njira kuonda

Kodi kuonda mu miyezi 3 ndi makilogalamu 15 panyumba? Apa m'pofunika kulabadira osati chakudya chamagulu, komanso oyamba zofunikila pa chakudya. M'pofunika kuchepetsa mafuta zili zakudya ankadya, kuganizira zakudya zomanga thupi kwa onse masamba ndi nyama chiyambi. Muyeneranso kusiya lokoma pastry, m'malo iwo ndi zipatso. Tiyi, khofi ndi zakumwa zina shuga Tisawasale.

Maphunziro ayenera kulipira mwapadera, chifukwa thupi kawirikawiri wotaya elasticity ake chifukwa kuchepa minofu misa.

njira Sport

Kodi kuonda mu miyezi 3 ndi makilogalamu 15 panyumba ndipo sazunzika Mwachitsanzo, sagging mimba? njira ndi losavuta.

Chitani bwino anachita mu tsiku, ndi woyamba mphindi 20 magetsi. Mungathe kudumpha chingwe, kuyenda lumpha, etc.

Kenako muyenera kupita kukakamiza Zochita. Izi zikhoza kukhala zovuta ndi dumbbell, barbell kapena kulemera yake. zolimbitsa Universal magulu firmer lalikulu minofu ndi wachikopa. Kuchuluka chidwi ayenera kuperekedwa kwa atolankhani - ndi m'chiuno woonda sichinayambe zimafika.

Kumaliza maphunziro akhale anatambasula Zochita. Iwo amalimbitsa minofu ndi Mitsemphayi, kuteteza choipa m'tsogolo, ndi kupanga thupi kusintha. Musaiwale za madzi.

Ngati vutoli ndi lalikulu kwambiri

Amene amadwala kulemera muyeso, ndikaganizira kuonda mu miyezi 3 makilogalamu 20. Kumene, kulemera kowonjezera - si zokongoletsa, komanso kusapeza thupi. Chifukwa zokonzeka akhoza zosiyanasiyana. Nthawi zambiri zimachitika chifukwa cha matenda m'thupi kapena matenda. Pankhaniyi, muyenera poyamba dokotala ndipo mwina kukumana mayesero kutero.

Ngati kulemera ndi ankayimira chifukwa cha chikondi cha zokoma, ndiye ntchito ndi m'Chingelezi chosavuta. Choyamba muyenera kupereka zinachititsa kuti onenepa. Yopita kwa dongosolo chakudya wathanzi, Tisawasale ufa, okoma, kusuta zakudya zamzitini, zakumwa zoziziritsa kukhosi, mowa.

Kenako muyenera kuchepetsa kudya khofi, tiyi, mpunga, nyama mafuta, Nkhaka, uchi, mtedza.

Mfundo yaikulu ya kotunga - makamaka zakudya zomanga thupi, masamba zakudya zokhala CHIKWANGWANI. Kutsatira malangizo awa, nthawi zina likukhalira kuti N'zosavuta kuonda. Ndipo Chofunika, izo wosachita zotsatira zoipa thanzi.

Kodi kuonda mu miyezi 3 ndi makilogalamu 15-20: thupi, malangizo chifukwa chosankha pulogalamu masewera

Ndi kulemera lalikulu owonjezera sangathe amapita kulemera maphunziro. Choyamba muyenera mtima atengere. Kokoka mwezi woyamba muyenera kusankha yekha aerobic. Mwachitsanzo, ndi bwino kuyamba ndi kuyenda pakati ndi mayendedwe kudya. maphunziro amenewa ayenera kuti azitsatiridwa mpaka 5 pa sabata. Kungakhale kuyenda mu mpweya wabwino. Ndi bwino ukugwira kusambira, chimene, kuwonjezera masewera olimbitsa thupi, ndi mnzanuyo akuyamba kukuuzani msana ali hydromassage kwenikweni.

Pamene kulemera kuchepa pafupifupi 5-7 makilogalamu maphunziro kulemera akhoza chokhudzana. Koma nzeru kuika maganizo awo. Ngati mtima n'kovuta, muyenera kusankha katundu zolimbitsa. Ngati kupuma n'zosavuta kuti abwerere mwakale, zikutanthauza kuti thupi pansi pa ulamuliro.

Mphamvu kuphunzitsa nthawi 3-4 sabata akhoza kuchitika. Iwo yambitsa minofu minofu, imbaenda kagayidwe mofulumira. Pang'onopang'ono, kulemera adzabwera kubwerera mwakale, ndipo ambiri Chofunika, khungu komanso omangika pa nthawi. Choncho tikuuzidwa momwe kuonda mu miyezi 3 ogwira ndi zolondola.

Madzi - chinsinsi kokoma ndi thanzi

Pamene ndondomeko ya kuwonda Tisaiwale za chakumwa zonse. madzi aukhondo zimathandiza kukhazikitsa kagayidwe, kumalimbikitsa detoxification ndi kukhuta njala. Chofunika buku patsiku, kawirikawiri 2 malita, kupatulapo soups, tiyi, khofi, etc. Mu nyengo yotentha, izo angafunike madzimadzi kwambiri. Kumwa anapereka chiwerengero n'kofunika kwambiri, makamaka nthawi ya maphunziro. Ndipotu, ndiye thupi limataya madzi ambiri, omwe m'pofunika kubwezeretsa.

Pomaliza

Tsopano zikuonekeratu momwe kuonda mu miyezi 3. kudya zakudya zopatsa nthanzi, kuchita masewera olimbitsa thupi ndi kumwa ulamuliro - ndi chifukwa chimene n'zotheka kuchepetsa ziziyenda kulemera popanda kutaya thanzi, koma ndi kupeza toned thupi ndi maganizo abwino.