Uba kanjani fitonyashkoy ekhaya - lokuqeqesha

Namuhla, ethandwa kakhulu hhayi kuphela amantombazane Skinny, kanye ocansini qotho kwemisipha. Umzimba efana imodeli zokufaneleka ufuna ukuthola abaningi, kodwa hhayi bonke bazi ukuthi ukufinyelela umgomo wawo.

Uba kanjani fitonyashkoy nalapho ukuqala

Fitonyashki - intombazane ezemidlalo. Bathanda ezemidlalo zonke izinhlobo zako, sihle, bayazi ukubaluleka kwabo. La mantombazane awavamile ucasukile noma uzizwe yokuzingabaza. Ngakho, isinyathelo sokuqala emgomweni - ukuthuthukiswa engasenathonya. Isimo sengqondo esiqondile, ukuzethemba kanye nesifiso ukufeza imiphumela omkhulu - lawa izimfanelo asemqoka okudingeka ukuthuthukisa ngokwabo.

Lapho imizwilili nawe uzowanqoba nezinye, ngoba ngeke kube nzima ukufeza sibalo enhle. Lutho okungavamile ukuthuthukisa ukubukeka ungayiboni. Okuwukuphela izindlela eziphumelelayo kakhulu ukufeza inhloso futhi kulondolozwe imiphumela yesikhathi eside okunomsoco kanye nemidlalo.

abela

Ukudla okunomsoco - into kubaluleke ngaphezu ukuqeqeshwa. Ezemidlalo ngaphandle ayivamile unika imiphumela ebonakalayo. Inketho engcono kakhulu uxhumane isazi, ngoba umuntu ngamunye sinezici ngabanye umzimba. Amandla evumelana komunye kungase kumlimaze omunye.

Nokho, zikhona imithetho ezivamile okumele ilandelwe yonke wesifazane abafuna ukuthola sibalo enhle. Lezi zihlanganisa:

• Ungadli 3-4 amahora ngaphambi sokulala. Kodwa ungakwazi inkezo yogurt ngaphambi kokulala.
• Ungafaki kusukela ekudleni zonke nokudayisa ukudla okungabizi.
• Yenqaba kusuka carbohydrate okusheshayo.
• Bunake ukusetshenziswa izitsha ketshezi.
• Gada ratio amaphrotheni, amafutha kanye carbohydrate.
• Beka isivimbelo kwimininingo okunamafutha, ukudla okuthosiwe.
• Beka isivimbelo kwimininingo imikhiqizo ufulawa.
• Nciphisa ukusetshenziswa amaswidi. Kungcono ukudla kubo ekuseni, ngesikhathi sasekuseni.
• Phuza okungenani 1.5 amalitha amanzi ngosuku.

Kukhona izindlela eziningi-kilojoule amaningi ukudla. Ziyakwazi simnandi kakhulu futhi hhayi kabi sibalo.

Uba kanjani fitonyashkoy: iprogramme

ukuqeqeshwa Inxanxathela ngoba zonke intombazane ikhethwa ngamunye. It kuncike izinga lokuqeqeshwa, isisindo, ezempilo, kanye namalungelo esikuthandako. Umzimba for ngomzimba omuhle kufanele basakaza ngokulinganayo kuzo zonke amaqembu kwemisipha. Lalela umzimba wakho kanti banqume ukuthi zingaki uza kuwe ngokwanele. Emva umsebenzi, kumele uzizwe imisipha ukukhathala, kodwa akufanele kube ngokweqile.

Ngakho, ukuze uthole umzimba enhle, ungakwazi ukwenza lezi umzimba:

• squats;
• push-ups;
• ukuhlaselwa;
• Uphakamisa esifubeni yokuma lisalele;
• avuke iqonde futhi izimisele imilenze kusukela isikhundla lisalele;
• umzimba ashukumisayo.

Ukuze kuzuzwe imiphumela ephezulu, ukuchitha ukusebenzisa ezimbalwa zokuqala nge instructor okhokhelwayo. Kukhona ingozi kabi ukuzilolonga, okungase ke ezithinta impilo yakho.

Khumbula ukuthi iprogramme akufanele kube okufanayo. Ukuzivocavoca kumele kuhlanganiswe ukuze umzimba akusho ukujwayela umthwalo okuyisidina.

Uba kanjani ukwenzela ukungena okuncane kakhulu wedwa

Uma ungeke ukwenze ejimini nge nomqeqeshi, ungakhathazeki, ngoba indlu zingenza ukushintsha umzimba wakho ngale ukuqashelwa. Uba kanjani fitonyashkoy ekhaya intombazane? Ukuze wenze lokhu, kukhona imisebenzi eminingi eziyinkimbinkimbi okwethulwa ividiyo, elingasebenza njengesibuko umhlahlandlela self-ukuqeqeshwa. Qala nge 30 imiz umsebenzi (katsatfu ngeliviki), kodwa kancane kancane ukwandisa umthwalo. Kuyinto engathandeki ukubandakanya izinsimbi, ukuze singathwesi alimale.

Bagcine imithetho umsoco ofanele kanye nokusebenzisa ekhaya kungenzeka ngaphandle izindleko ezinkulu zezimali, kodwa imiphumela kuzozwakala e izinyanga ezimbalwa. Into esemqoka - ukuba isifiso likhona ngokusuka kubo.

amaphutha Basic endleleni eya a umzimba slimmer

Amantombazane uzibuze olumayelana nendlela yokuba fitonyashkoy, kodwa ngokuphelele ukhohlwe ukuhlaziya izenzo zabo. Kukhona amaphutha eziningana ezivamile ezingase kukuvikele ukufeza umgomo:

• indlela yokudla ehambisana nempilo kakhulu eqinile. Ukudla okunomsoco - kubalulekile empilweni. It has lutho nge yokudla. Uma ungatholi lemali edingekayo amavithamini namaminerali, ngaphandle ukuphazamiseka futhi ucasukile ngeke uthole kuphi.
• Isifiso badle ama-kilojoule ambalwa ngangokunokwenzeka. Lokhu ayilungile, ngoba izinga ubuncane nsuku zonke 1200 kcal. Kuyadingeka ukuba behlise isidumbu sayo esekela ukuphila. Nge ukuntula kwabo ngeke neze ube amabutho ukusebenzisa elikhiqizayo.
• Ukwenqaba umsebenzi ashukumisayo noma static. Ukuze kuzuzwe umphumela othile, umthwalo kufanele alternated. Akwamukelekile ukubekela eceleni ngokugcwele ashukumisayo noma emile, kungaba uyisithiyo esikhulu esibangela ukungabi Putikov sibalo enhle.
• Ukuziba imodi efanele kosuku. Amazing and Nutrition - akusiwona yonke imisebenzi ukuthi udinga ukulandela. Lala ngokwanele futhi ukuphumula akuzona ezingabalulekile kangako. Futhi, ukugwema izimo ezibangela ukucindezeleka, banayo nomphumela ongemuhle isimiso sezinzwa futhi kungase kube nomthelela iloli ekudleni.

Kungcono ukufunda emaphutheni abanye kunokuba badumazeke lapho imiphumela akazanga. Ngokuhamba kwesikhathi, indlela efanele yokuphila iyoba umkhuba, ngakho-ke angeke ukwazi ukuphila ngendlela ehlukile.

Indlela uziphoqe

Ngokuvamile, ukuze kuzuzwe imiphumela sintula isisusa. Umzamo okufake engasafuni lokhu, akuvamile nemiphumela emihle. izindlela ugqozi:

• Beka isilondolozi isithombe intombazane computer lokugijima okuyiwona sifune ukuba njengoNkulunkulu.
• Musa ukuthenga ukudla okungenamsoco. Phatha zokudla esitolo okudala, ngoba une ukupheka isidlo esisha.
• Ngezikhathi ubuke amavidiyo ezihlobene nezemidlalo.
• Thenga izingubo ukuthi sikhulise isibalo sakho kahle.

Uma ngempela ufuna ukushintsha wena ke ngaphambi uvula wonke amathuba ukuthuthukiswa kwezemidlalo.