How kuderedza uremu ari pamakumbo ako? Kurovedza nokuda nemabvi akanaka. How kuti makumbo ako tetepa uye dzakaonda?

Vanoti kuti ndiye chitarisiko kuti pane kusvika makore 20 - ndiwo chipo hunhu uye vabereki, asi pashure 30 chiso chedu uye muviri kuratidza nzira yedu youpenyu, tsika dzakaipa uye dependencies. Zvikurukuru, rwunotanga achishingaira kunonoka kufuta, uye dzimwe nguva zvisingatarisirwi chaizvo nzvimbo. How kuderedza uremu ari pamakumbo ako, somuenzaniso? Zviri zvechokwadi? Zvimwe aihuitira muviri? Kana kuita chinhu combo punchi zvataidya uye muviri? Edza kunzwisisa dingindira uye kufunga mazano.

How kutanga muitiro?

All vachida kuwana dzakanakira mufananidzo minutely vanofanira kuyeuka kuti kuderedza uremu dzaiva dzakapararira hazviiti. Pasinei nokuti chinangwa uremu kwacho kunosanganisira mubatanidzwa zviyero. The weshumba mugove kubudirira - 70% - zvichienderana nesimba. Asi unofanira kurova panguva dambudziko kunzvimbo dziri fronts zvose. Chekutanga unofanira kucherechedza zvaunodya. Uyewo kuti vachishingaira kuita mitambo, kutarisira ganda. Namafuta nzira iyi achasiya ose dambudziko munzvimbo. Vakadzi vakawanda, mafuta ari iiswe yepazasi chikamu muviri, kunyanya muhudyu. Nokuda gobvu ichi mabvi vachanyangarika chete kana chikamu mafuta mumuviri pedyo 18%. Saka, tinofanira kutanga yokurasikirwa uremu pamwe yokungotaura data, kureva, pave nyore kukarukureta kuti body mass indekisi (BMI etc.). The yemaitiro iri nyore - uremu mu makirogiramu zvinofanira kugoverwa nokukwirira mamita mana akaenzana. Results kubva 18.5 kusvika 25 anonzi chakaipa. Kana nhamba yepamusoro, zvakawandisa muviri uremu, uye zvimwe kukwana.

Ngatitange nezvokudya

Kana uri kufunga sei kuderedza uremu ari pamakumbo ako, unofanira zvikuru mararamiro avo, kuziva zvokudya utera hwavo uye edza kugadzirisa mafungiro avo vakananga pavo. Haiwa, asi nguva dzose pasi kurambidzwa unowana rinotapira uye mafuta. Uyezve, vamwe vanhu havana chakanaka mukaka, mafuta chizi uye nyama. Uye kana uchida kuderedza uremu nokukurumidza, simba vachafanira kuita zvikuru oma. Unogona kunyange kushandisa chaiyo kudya chitunha yakaoma. To make kunyanya vava nevatambi pavanenge vachifanira vaswedere zvidhinha pamusoro padumbu rangu uye tsandanyama tsananguro. Saka unogona mudye kana uchida kuva nechido chakasimba. Asi pashure zvawanikwa wokutanga anofanira kuenda zvinovaka muviri uye kwete "chiratidzo".

Postulates kudya zvinovaka muviri

Girls, ndinofunga, sei kuti makumbo akanaka, unofanira kunwa mvura rukuru sezvinobvira. zvechokwadi ichi bracer iyo chinonyengera metabolic pezvakaitwa, kusanganisira kugaya kwemafuta. Overdo izvozvowo haangavi, zvimwe unogona kuwana pakazvimba kuti mabvi kunyange matete vakadzi dzikava kegs. Omerera nemitemo 1.5-2 litres mvura nezuva. The uchapupu yechipiri zvakanaka kunovaka muviri - ndiko kushandiswa vachiwaridza miriwo uye miriwo. In yedu kudya vanoita wiper mashandiro saka sezvo miriwo zvigadzirwa anatswa ura pamusoro muchetura, saturate muviri pamwe zvinhu zvinokosha uye, sezvinei, chengetedza kudya, nokuti ane yakawanda faibha. Vachiwaridza muriwo ndivo vanonzi "kunaka" macalorie. Chaizvoizvo izvi zvinoreva kuti muviri inopedza pamusoro kuitwa nemiriwo zvikuru simba sezvo anogamuchira kubva kwavari. In nedanho kugaya riri wakakurumidza muviri nokuparara kwemafuta ndiyo nokukurumidza. Vatungamiri macalorie "kunaka" vanoonekwa celery, fennel, Basil, sipinachi uye lettuce. Kuderedza uremu nokukurumidza, zvinokurudzirwa kushandisa zuva kubva 100 kusvika 500 magiramu yakasvibirira. Ichokwadi, ichi asingatadzi muzana kudya.

Wechitatu chinokosha vari kudya kuchaita tikadzivisa mafuta uye zvakakangwa zvokudya. Hazvina musoro here kudavira kuti unogona chose tirasikirwe pachako pamusoro kufarira zvokudya uye vachiri kudzikama munhu. Kana pasina simba, uye anoda mazai scrambled, kuti mangwanani, asi manheru kupa kupfuura matsva muriwo Salad. Main namapoka, edza kubika, simmer kana kubika sezvinobvira kuderedza mafuta kugutsikana.

Edza kuderedza yaunodya yomunyu neshuga. Zuva akabvumira uparadze 15 magiramu munyu, iyo, iri kwayo yakaisvonaka muchimiro - 5 chete magiramu, uye vamwe vose kubva yakabikwa chikafu. Zvakawandisa munyu mvura chengetedzo mumuviri, iyo hwakazara edema.

Chii kuwedzera?

Saka, sei kuderedza uremu ari pamakumbo ako? Unofanira kudya zvakanaka, uye kuti zvinoreva anobatsira uye zvinonaka. Musanyimana pachako chinhu zvachose, asi kuwana kodzero kutsiva. Somuenzaniso, mafuta mayonnaise chinotsiva kuti Sou mumuto. Wedzera dambwadambwa kunwa uye soups faibha. It chinovafukidza masvingo mudumbu, kunoderedza kudya uye anowedzera kunzwa mukaguta. The muviri hazvirevi kuzvigaya, nokusanzwira anouya ayo sendarama chimiro. Uyewo regai kukanganwa bran.

Kurasa Sausages uye kuchitonhora maronda todzitsiva dzakaonda mapuroteni nezvimwewo zvakakwana mapuroteni manyuko, izvo zvinosanganisira koteji chizi, mazai, chizi, hove, shiri uye nyama. Kuparadzira zvokudya kuitira kuti zuva akanga vanenge 100 magiramu yakaisvonaka mapuroteni. Ichi chivako mashoko miviri yedu, kuti zvakajeka kumaka kubudirira kudzidzisa mitambo.

"Ita" tsoka

How kuti makumbo akanaka? Kushanda nesimba, ziya uye ropa. Muchiitiko chino, hazvibviri kuita pasina cardio. Kurovedza muviri Inowedzera muviri uye mafuta unopfuta kwacho kuri atanga. Kubatanidzwa kwose cardio uye kudya zvinovaka muviri anopa zvinoshamisa zvabuda. Pasina zvokudya zvine mwero cardio anova nguva bhomba. Zvechokwadi, muchiitiko ichi, nokudzidziswa chete vanopisa havi, uye iwe kupinda chikara denderedzwa. Saka nokuda kwayo mugumisiro unofanira govera vanga vaneta matatu pavhiki kweawa paavhareji. Zvinotora asingasviki 40-maminitsi musoro, sezvo chete pashure iyi, chirongwa mafuta unopfuta inotanga.

pfungwa rova

Kwakapiwa kuti uchifarira sei kuderedza uremu mumabvi, zvinoda mamwe cardio, raisanganisira chete makumbo. basketball ichi kana mukuru-kuchinyanya penguva kumhanya. Icho achisvetukasvetuka rope, Skating, Skiing vo, kukwira masitepisi kana and, bhasikoro, uye ane ellipse. Too zvikuru Workout nokukurumidza tai, asi mwero basa rakanakira mafuta unopfuta. Somugumisiro, migumisiro yakanaka vari kubudirira munguva penguva kurovedzwa, apo pasi azvipire basa alternates dzakakwirira. Zvisinei, pfungwa iyi kunogona kukonzera kuwedzera kwetsandanyama.

Alternate cardio mukurovedza simba. Zvakakosha kuti tsandanyama kushanda uye macalorie rakadini. Simba kurovedza zvinoita kuti ukurumidze muviri uye anoita muviri kuti vanopedzera simba pashure kurovedza. Makumbo uri mutete uye toned. Uyezve, kurovedza simba riri basa zvokuswedera tsandanyama. Kana mabvi ako kure yakanaka, kuti riitwe ne inorema Zviidzo hakusi zvakakodzera. Unofanira uremu, kwete kuwedzera uremu. Ita squats vane chiedza uremu, lunges pamwe dumbbells. Uyewo, unogona kubatsira kutapa gumbo kurutivi uye musana, ndatsamwa uye kurovedza kuti akafanana kutamba pas. Usakanganwa pamusoro yematambudziko nokushandisa zviyereso duku.

Tava kutendeukira kune Stretch

Sayenzi sei kuderedza uremu nokukurumidza pamabvi, inobata munzvimbo dzose zvemitambo. Kuita munyaya iyi, uye pasina kutambanuka. Munotatamura uye ndichisveerera zviitwa kuti tsandanyama rwakatambanudzwa uye tsoka nemaziso slimmer uye tetepa. Naizvozvo, pashure simba kutora miniti imwe mashanu zaminochnoy ndichisveerera. Muchiitiko chino, iwe chizviponesa kubva kurwadziwa tsandanyama uye simbisa nezvaizoitwa muviri. Iva twasu uye mukotamise gumbo rimwe panguva ibvi, kudhonza ari sock shure. The muitiro anofanira akanzwa tightness pamberi pechidya tsandanyama. A yakafanana muviri kuti chechipiri gumbo. Uyezve, akapfugama namabvi ake, kudhonza gumbo mberi. Hand anofarirwa chigunwe rechipiri gumbo uye amuburitsa kwaari. Zvinotevera maekisesaizi atambanudza rose shure yehudyu. Mirai twasu uye kudhonza gumbo rimwe mberi. A wechipiri hwakakungwa zvishoma. Muviri zvuva mberi kusvikira kusvikira Rine hamstrings. Exercises tsvarakadenga ibvi flexion uye anoratidza zvazvinoita kuburikidza mamwe mapoka tsandanyama. Musakanganwa kutambanudza pamberi Workout mabvi. Kuita 30-40 squats. Mira rimwe gumbo, zvishoma vakafugama panguva ibvi. Edza squat rimwe gumbo. Dzakaonda, wakati akazorora maoko ake pamabvi ake, uye kuti dzeraundi kufamba mabvi. Vanokunga mabvi ako, ndakabata navo kwaari. Zvino sungisa makumbo kuti magaro, vakabata mhino yake.

Nokusanangura zvakanaka nzira

Saka zvakaoma kunzwisisa sei kuti makumbo tetepa uye dzakaonda? Nzwisisa nyore ichi, asi achava zvakaoma chaizvo kuti dzika. Weight vasingadi chaizvo kusiya misha yavo, uye kushanda zvikurukuru kunobva uremu nzira. Chii muviri wako mhando? Chii chinonzi basa rako? Unofunga vakawanda vanonakidzwa vachidya uye unovenga? Vamwe vasikana vari muhudyu rikunde mafuta guru, apo vamwe - tsandanyama, izvo ingasava zvinoonekwa nokuda dzinongobuda mafuta rukoko. Mumwe kubasa nguva dzose agere, uye mumwe zvinopfakanyikamo. Somugumisiro, uremu unyanzvi ndiko siyana. Kuziva mhando vavo pazvidya anofarirwa mafuro ganda riri pazvidya. Kana guru, vakawanda vanotanga mafuta muviri, uye kana imi mutete, iwe vakava netsandanyama.

Saka, sei kuti makumbo tetepa uye dzakaonda, kana akawanda mhasuru mavari? Usataura mukuru-kuchinyanya simba kudzidzisa uye cardio. Vanosarudza basketball, kushambira uye kufamba. Kana pechidya mafuta, ipapo nokubatanidza munhu cardio Workout nesimba.

mamwe Ezvemutauro

Mukurwa nokuti makumbo dzakasiyana kuchakubatsira kwete chete yakanaka inokosha muviri kuti mabvi, asi chinokosha mumakenduru, masaja, zvizoro pamwe kuchirapa mugumisiro, Achiputira. Inonyatsobudirira inopisa Achiputira, iyo vari kurarama cellulite uye flabby ganda. In tandem chete mutambo basa zvakanaka matope Achiputira uye Anti-cellulite ruomba pamwe mhiripiri pakuvhiya. Musakanganwa kuti anodziya. Chete yakasanganiswa nepose kupa zvakakwana kushanda.