Njengoba kumaviki 2 ukususa belly fat ekhaya?

Kuvele umsebenzi ophuthuma e isihloko kwesisindo kubantu besifazane kanye amadoda bekulokhu kuyindaba kokuba enhle cindezela isisu ngaphandle amafutha. Kanye izibunu, le ngxenye umzimba udinga lonke eziyinkimbinkimbi yemizamo okuhloswe ngayo ukulungisa yayo. Kodwa sengqondo Russian umuntu kuwukuthi iqala ukwenza ngesikhathi esifushane kunoma osemqoka empilweni yakhe. Ngakho, ngaphambi kokuya kolwandle, ukuthathwa izithombe noma omunye umcimbi, izinkinga eziningi ezidinga izixazululo esiphuthumayo. Enye yalezi zinkinga kanjani 2 amaviki ukususa belly fat?

Izimbangela isisu

Umthombo oyinhloko kumiswa amafutha endaweni okhalweni is kakhulu uma sezidla. Futhi lihambisana ongaphakeme ngokomzimba umsebenzi kilojoule ngesivinini Amazing imali njengoba ezihlalweni agelezayo ku esiswini ezinhlangothini. Kuyinto imfihlo ukuthi ukwenqaba kwesidlo ngakusasa kuletha umuzwa nje ngisahlose esiswini lokususa isigamu isentimitha okhalweni. A shintsho nokudla okufanele futhi aqede bonke izinkinga. Lapho ekhetha ukudla okunempilo, ngeke kudingeke ukuba ezikudidayo phezu, indlela ukususa esiswini kanye izinhlangothi 2 amaviki.

Nokho, zikhona izimo ezithakazelisayo: indoda ngokujulile abathintekayo kwezemidlalo, ubukele Ukudla, futhi izindaba okwase kuyisikhathi eside elindelwe akubonakali. Ezimweni ezinjalo, inkinga buthakathaka ulwelwesi kwemisipha. Itholakala ngaphansi imisipha cindezela bese izenzo njengozime kwezitho zangaphakathi. Ngezinye izikhathi, nje leyo ndawo ilahlekelwa ithoni yayo. Yingaleso sikhathi lapho kukhona ingcindezi izibilini ke. Futhi ngenxa yalokho - uzothola isisu ezinkulu.

Indlela hlola isimo ulwelwesi imisipha?

Kufanele amanga endaweni eqinile, amasokisi ukuqondisa perpendicular phansi wabheka ukubabona. Uma yawela esiswini, lapho umsebenzi cindezela kufanele inikwe i-izicubu zangaphakathi esiswini. Ngenxa yokuthi abathathi-non-nokunwebeka, baze opha. Ngakho, ngeke sibe abafundisi abaphumelelayo, noma yisiphi isenzo okuhloswe ngaso ekuxazululeni impikiswano "like 2 amaviki ukususa belly fat?". Uma esiswini lisalele mabhamuza phezulu, ukuqeqeshwa ke kufanele kugxile esivuthayo fat. Kulesi simo, isizathu bikho usuthi flat kuba phambi amafutha ngokweqile.

Umshini Cindezela

Lokhu kusekelwe yoga. Akukona ukuphoqa. Ngokusekelwe umkhuba zokuphefumula. Umshini ayevame bodybuilders njengoba kuyasiza iphimbo elingaphakathi kanye yangaphandle corset kwemisipha. Ukuzivocavoca, okuzokwenza manje lingachazwa, isicelo bodybuilder aziwayo Arnold Schwarzenegger.

Ngakho, cleaner kungaba kwenziwe ezikhundleni ezimbili: lakho konke okuhamba ngezine, noma ukuma. Ukuze ngeso umzimba, kungcono ukuqala ukwenza, elele phambi kwesibuko. Ukuqala isikhundla - izandla kanye umzimba, izinyawo ehlombe nobubanzi ngaphandle. Inhale. Kuleli qophelo, esiswini mabhamuza phambili. Khona-ke yenza umoya abukhali. Ngalesi sikhathi, kubalulekile ukuhilela ngangokunokwenzeka ngaphakathi komgodi ongaphakathi kwamathumbu for 10-20 imizuzwana, okungukuthi ukwenza cleaner. Khona-ke aphinde ukukhiqiza donsa-exhale, ngokuphinda sivivinyo. Uma wenza lesi sivivinyo nsuku zonke amathathu izindlela ke ungakwazi ukususa esiswini. 2 amaviki ukuqeqeshwa olunzulu kuphoqelekile cleaner cindezela - futhi kuyaqina we ulwelwesi imisipha ebuyiselwa.

Ubani uvinjelwe besisu umzimba?

Ukuze imisebenzi ngokomzimba kumele wasondela ngokuqapha, ukuze ekuphishekeleni sibalo ekahle ukubekela eceleni ukuthuthukiswa ekhona nokutholwa izifo ezintsha. Awukwazi ucabange indlela ukususa belly fat e 2 amaviki, uma kwalezi zimo ezilandelayo:

• Ukukhulelwa izinyanga zokuqala ngemva kokuzalwa.
• Ukukhishwa imizimba yabesifazane.
• hernia enkabeni.
• Izifo yomgogodla.
• nokuvuselelwa postoperative.
• Ukuzizwa ezizwa engaphilile.

Lena kuphela uhlu eseduze yezici avimbela ukwenza umzimba besisu. Uma kukhona ukungabaza mayelana nemibandela ekhona futhi ukusabela komzimba ukuzivocavoca maqondana nabo, bese ngokuxhumana udokotela is ngenakugwemeka.

Isifundo lapho kutadishwa izicubu zangaphakathi

Wawunamafutha kalula:

• Ukuqamba Amanga emhlane wakho, ukukhulisa imilenze ngqo 45 degrees isihlobo ukuba phansi. Amasokisi kudluliselwa kuye. Exhale nawuphakamisa. Udinga ukwenza amasethi amathathu, ngalinye 12 rep.

• Isikhundla kokuqala kuyefana ukuthi samuntu kuqala. Kuphela manje ukwenza ukunyakaza oyisiyingi esingamakhilomitha imilenze ematfuba amahlanu ohlangothini ngalunye. I umncane ububanzi senhlobo ezibukwayo, aba maningi umthwalo.
• Ukunqamula Slow imilenze. Izinkinga umsebenzi kungaba kanyekanye Uphakamisa uphinde wehlise imilenze. Okungukuthi, umsebenzi ukwenza "sikelo" akukhona engela efanayo. Isikhathi umsebenzi - ngomzuzu.

• Umsebenzi elandelayo kusiza ukuxazulula inkinga: kanjani ukususa esiswini aphansi e 2 amaviki? Ukuqala isikhundla - elele emhlane wakhe. Izandla ezibekwe eduze umzimba, izintende bangaphansi ezinqeni. imilenze eziqondile izindlu yakha i-engela 90 degrees iqondiswe phansi amasokisi. Ukuphakamisa izibunu lakho phansi, udinga push izithende zakho egijimela phezulu. Bese nibuyela isikhundla yayo yasekuqaleni. Umsebenzi siqukethe kathathu ngoba nowe-20.
• Lungisa ephansi ABS ukuzivocavoca kungakujabulisa "ekhoneni". Imilenze ephakanyiswe 15 cm ngenhla phansi, emuva ngokuqinile ebusweni balo. Lesi simo static kumele ubambe imizuzwana engu-30 kuya ku-60. Kodwa ngokushesha nje ngemuva nangaphasi kuthoma ukuba ehle, umsebenzi kufanele ukuqeda, ngoba usesimweni esinjalo imisipha besisu azisebenzi.

Ukulahlekelwa belly fat e 2 amaviki: umzimba

La makilasi kuzokusiza ukususa ngokushesha extra 5 cm okhalweni:

1. Songa. Ukulala kwakhe emuva, izandla zakhe ubambe ikhanda lakhe. Kulokhu, imilenze ibheke emadolweni futhi ngawakhulisa perpendicular umzimba. Nemilenze waqonda bese ngihlaliswa njengoba low ngangokunokwenzeka ukuze phansi ke izimisele futhi bebabetselwa. Ngesikhathi esifanayo ukubahlangabeza odlula umzimba. Umsebenzi uyabulawa izikhathi ezingu-20 amasethi amathathu.
2. Umuzwa wokwenyanya ethangeni ngingedwa. Sihlezi Phezu ezinqeni, umzimba kancane esitshekile emuva. Imilenze yomibili avuselwa 10-15 cm kusukela phansi. Manje owodwa zokwenziwa amajika edonswa emzimbeni, okuyilapho izandla zakhe kudala ukumelana. Lokho, umlenze ngizama uthinte esifubeni sakho. Isandla kuyisunduzele emuva. Khona-ke esitho engezansi elungisa ivinjelwe. Eyesibili iphindwa yezenzo zakhe ngokunembile. Futhi ngakho izikhathi 10.
3. Beyizalaniselana. Kokuqala isikhundla - Ibhande ku izingalo eyeluliwe, imilenze ndawonye. Amadolo ukudansela isiginci sakhe unyawo lwesokudla bafike endololwaneni ngakwesokunxele. Ebuyiselwa. Khona-ke kwedolo esesisele wadonsa bafike endololwaneni okuphambene. Umsebenzi siphela ngomzuzu.
4. Sebenza on the ezinhlangothini. Ukuzindla ngendlela 2 amaviki ukususa belly fat, kumelwe singakhohlwa ngalabo imisipha. Ngakho-ke, lesi sivivinyo siqondiswe kwenaba yabo. Ukuqala isikhundla: amanga ngazo ngohlangothi lwakho, imilenze ndawonye, ingalo asekelayo uzimisele endololwaneni. Kuyadingeka ukuba ukudonsa ukhalo phansi bese uyazama ukwenza kwibha eliseceleni. isandla Okwesibili ngenkathi ibheke ku-hip. Kulesi sikhundla, kuyinto 2 imizuzwana ukubambezeleka, bese ubuyela emhlabathini futhi ngokuphindaphindiwe. Bonke kufanele enze 10 amasethi ohlangothini ngalunye.

ukudla

Susa amanoni esiswini amasonto ama-2 kanye nokuvivinya umzimba ngendlela awunakuba khona ngaphandle kokuthethelela umsoco ofanele. okhalweni Izacile uthanda amafutha, izinsuku uzilé ukudla, ukudla yokuhlukanisa futhi izingxenye ezincane. Imenyu kumele kwenziwe phezu kwesimiso "ibhulakufesi adle wena." Njengoba ama-calories udle ngaphambi kokudla, kusetshenzwe kalula zibe amandla nokuthi yini imali ezinhlangothini. Ngaphandle kusukela ekudleni: inyama, sezimoto, isagcine, imifino ethosiwe kanye inyama, imajarini ubisi lonke.

Imikhiqizo anomthelela kumiswa ukuba nokhalo oluncane, yilezi: imifino, izithelo, amantongomane, amaqanda, okusanhlamvu lonke, inyama ebomvu nenhlanzi, amafutha omnqumo, ongaphakeme amafutha imikhiqizo yobisi, itiye herbal, amanzi.

Ipulani Lezinyathelo: efana 2 amaviki ukususa belly fat

Khumbula ukuthi u-90% impumelelo kuncike umsoco ofanele. Ngakho-ke, ngaphambi kokuba kube umzukuzuku wemaviki lamabili ne isisindo okweqile, udinga ukwenza imenyu eseduze. Futhi kanye ngesonto lapho kungekho umsebenzi ngokomzimba, kubalulekile ukwaba impumuzo "Kefir" usuku. Phakathi nomnikelo wawo 1.5 amalitha umkhiqizo ubisi esilinganayo amanzi. Uma uzizwa ubuthaka, uvunyelwa ukudla i-apula noma ikhukhamba. Calorie kosuku ngalunye kumele singeqi kilojoule 2000, futhi inani ukudla - izikhathi eziyisihlanu.

Uma imbangela isisu amanoni umzimba ke kathathu ngesonto kufanele makudle uyibanga ngomzuzu-nanhlanu. Labo abasele abanga-izinsuku ezintathu ukuze achithe ukuqeqeshwa ngenhla. Labo abanomthetho Inkinga iba imisipha ulwelwesi inelastic futhi kudingeka banamathele ukudla okunempilo, ukuzivocavoca nsuku zonke ukwenza "zishanela", futhi izikhathi 3-4 ngesonto ukuze uqinise imisipha eziwumgogodla eyinkimbinkimbi ngenhla. Running kulokhu into ozikhethela wena. Kodwa uma kukhona isifiso, kwakuyodingeka bazuze emzabalazweni wokunyathelisa flat.