Zamkatimu
Pali atsikana ambiri okondeka padziko lapansi, timawawona tsiku lililonse. Iwo amalowa m'moyo wathu ndikuzimiririka mwachangu momwemo. Mkazi wokongola - wamphamvu, wodabwitsa komanso wosamvetsetseka - amakhalabe m'chikumbukiro chathu kwamuyaya. Amanda Latona amafotokozeranso kukongola. Mukadzamuwona, simudzamuiwala.
Nyenyezi ya Latona idakwera mlengalenga wa bizinesi yowonetsa pomwe anali wachinyamata muzaka za makumi asanu ndi anayi. Dziwani zomwe amadya komanso momwe amachitira masewera olimbitsa thupi, onani zakudya zomwe amakonda kwambiri. Dziwani zambiri za Amanda Latona ndipo mutha kugwira ntchito, kuphunzitsa ndikukwaniritsa zolinga zanu, monga momwe Amanda amachitira.
Zakudya zamagulu
Othamanga ambiri osachita masewera amadumpha chakudya ndikuyiwala kudya. Okhulupirira owona za zakudya zopatsa thanzi, othamanga ndi akatswiri akatswiri samavomereza moyo wosasamala wotere.
Palibe munthu wanzeru amene anganene kuti Amanda Latona amagwira ntchito mosasamala. Amanda amangokhalira kuyenda. Ndipo chifukwa cha kudzipereka kwake, amapeza zotsatira zodabwitsa.
Amanda ndi katswiri wothamanga, munthu pagulu, chitsanzo ndi umunthu. Inde, iye ndi umunthu wowala kotero kuti kukhala yekha ndi ntchito yake.
Maonekedwe owoneka bwino komanso kukongola konyezimira ndi zotsatira za luso la majini, kuchulukitsidwa ndi moyo wolondola. Amadzipereka kwathunthu ku maphunziro a mphamvu, amapirira magawo otopetsa kwambiri a interval interval (HIIT). Amadya zakudya zabwino, zathunthu, zopatsa thanzi. Ndipo nthawi zonse amagwiritsa ntchito zakudya zopatsa thanzi kuti asamayende bwino.
Amanda amasinthana pakati pa ma beats awiri asanayambe kulimbitsa thupi (ma). Pazakudya zisanu ndi chimodzi patsiku, ziwiri ndizomwe zimagwedeza mapuloteni, ndipo Amanda amawotchedwa ndikumangidwanso ndi.
Zonsezi ndizosavuta koma zopindulitsa kwambiri zopatsa thanzi zomwe zimamuthandiza kukhalabe ndi thanzi labwino, ndipo nthawi yomweyo amapereka chilimbikitso champhamvu chogonjetsa magawo ophunzitsira opanda chifundo ndikuyambiranso kutopa.
Zakudya zamasewera: Lingaliro la Amanda
Ndine wokonda kwambiri masewera olimbitsa thupi. Ndakhala ndikuzitenga kwa zaka zambiri tsopano ndipo ndawona zotsatira zabwino. Koma ndikukhulupirira kuti zakudya zowonjezera zakudya zimangokhala "zowonjezera" ku pulogalamu yolimbitsa thupi komanso zakudya zopatsa thanzi.
Sindikuganiza kuti muyenera kudalira zakudya zowonjezera kuti mukwaniritse cholinga chanu. Koma ndikudziwa motsimikiza kuti ndi chithandizo chawo mudzatha kuonjezera luso lanu ndikupeza zambiri pa phunziro lililonse.
BSN ndi wothandizira wanga ndipo ndine wonyadira kuyimira kampaniyi. Ndakhala ndikugwiritsa ntchito mankhwala awo kwa zaka zambiri ndipo ndizosangalatsa kuimira kampani yomwe ndakhala ndikuyikhulupirira kwa zaka zambiri.
Kudya zakudya zisanu ndi chimodzi patsiku sizovuta, komanso zodula. Komabe, muyenera kupeza mapuloteni tsiku lonse kuti mumange minofu.
Chulukitsani nthawi yanu ndi mphamvu ndi ntchito yotopetsa mu masewera olimbitsa thupi, ndipo mumapeza zotsatira zomwe mungadalire. Zakudya zowonjezera zakudya ndi mlatho womwe umadzaza mipata iliyonse, kuphatikiza zidutswa zonse za mosaic, ndikuthandizira kupanga thupi loyenera.
Plan ndikuwonjezera Amanda
Asanaphunzitsidwe
Pambuyo pa maphunziro
Pakukonzekera mpikisano
Ndi zakudya 3
Food
Ngati "chitsanzo cha bikini" chikugwirizana m'maganizo mwanu ndi mtsikana wochepa thupi komanso wochepa thupi, muyenera kuganiziranso maganizo anu. Amanda Latona ndi wamphamvu, wowonda komanso womangidwa modabwitsa. Iye ndi nugget! Zakudya zake zimakhala ndi zakudya zisanu ndi chimodzi, ndipo Amanda amadya kuti azilimbitsa thupi lake lodabwitsa.
Zogulitsa zabwino ndizo chizindikiro cha zakudya zopatsa thanzi. Nkhuku ndi ndiwo zamasamba zimakonda kwambiri mbale ya Amanda, koma amasiya kachipinda kakang'ono pakona pakamwa pake kuti azichita zinthu ngati chokoleti chakuda.
Khalani ndi zakudya zake ndipo thupi lidzakuthokozani chifukwa cha sitepe iyi.
Nzeru ya zakudya za Amanda
Pamene ndinayamba ntchito yanga yolimbitsa thupi, ndinalibe kalikonse koma changu chamaliseche ndi chikondi cha maphunziro. Koma kodi mungatani kuti mupite ku masewera olimbitsa thupi ngati simungathe kupeza zambiri pamasewera aliwonse? Choncho ndinaganiza kuti chakudya chizikhala mafuta anga. Izi zinapanga maziko a zakudya zanga.
Lingaliro langa lazakudya ndi:
- Gwiritsani ntchito chakudya ngati mafuta.
- Idyani zomwe chilengedwe chatipatsa. Ndimakonda zakudya zonse, kuchepetsa kudya kwa shuga, komanso kupewa zakudya zopatsa mchere wambiri.
- Idyani moyenera ndikugwiritsa ntchito zakudya zosiyanasiyana kuti mupeze mavitamini, mchere, ma antioxidants, ndi zina zambiri. Ndipo musaiwale kudzikonda nthawi ndi nthawi mu mawonekedwe a zakudya zoletsedwa, kuti musamve ngati akumanidwa. Sangalalani ndi moyo ndi zochitika zapadera.
- Idyani zambiri, ndi masamba ambiri.
- M'malo momangokhalira kudya zakudya zopanda pake nthawi ndi nthawi, ndimamvetsera thupi langa nthawi zonse. Ngati ndikufunadi chokoleti, ndimadya.
Chakudya choyamba
1/3 makapu
Chidutswa chimodzi.
Vanila Stevia
3 phukusi
Mafuta otsekedwa
1 Art. supuni
Chakudya choyamba
1 kapu
Chikho cha 1
Chidutswa chimodzi.
Supuni ya 1
Chakudya choyamba
115 ga
115 ga
Chikho cha 1
Chakudya choyamba
115 ga
1/2 makapu
1 Art. supuni
Chakudya choyamba
115 ga
Supuni 1
1/2 ma PC.
1/3 makapu
Chikho cha 1
Chakudya choyamba
1 kapu
Mkaka wa amondi
1/4 makapu
Chidutswa chimodzi.
Training
Amanda Latona adakondana ndi maphunziro kumayambiriro kwa ntchito yake yamalonda. Oyang'anira ake ankafuna kuti aziwoneka bwino pa siteji ndi pawindo, kotero Amanda anapita kumalo ochitira masewera olimbitsa thupi, komwe adazindikira yemwe akufuna kukhala ndikuyamba ntchito yosintha thupi lake. Kusintha ma bikinis, Amanda akutsata kwambiri ntchito yolimbitsa thupi. Tsatirani dongosolo lake lophunzitsira ndipo muwona momwe adakhalira m'modzi mwabwino kwambiri padziko lapansi!
Maphunziro a nzeru za Amanda
Dabwitsani thupi lanu nthawi zonse!
Ndimakonda kuchita masewera olimbitsa thupi. Kuyambira ndili ndi zaka 18 ndakhala ndikuwerenga chilichonse chomwe chimandigwira, ndipo ndimakonda kupeza chidziwitso chatsopano. M'maphunziro anga, nthawi zonse ndimayesetsa kugwiritsa ntchito njira zosiyanasiyana komanso masitayelo ophunzitsira. Kuyambira masiku odzipereka ku maphunziro amphamvu, ndimapita kumasiku opepuka, kenako ndikuphunzitsidwa mwamphamvu. Ndikugwiritsa ntchito njira zophunzitsira zamphamvu kwambiri monga ma triset, ma seti akuluakulu, maphunziro, mapiramidi, ndi maphunziro ozungulira.
Zonse zomwe ndimachita zimadabwitsa thupi langa, ndipo zimandisangalatsa kwambiri. Ndimalumikizana ndi 3 mpaka 5 pa sabata kutengera ngati ndikukonzekera mpikisano. Ndipo sindimakhulupirira maora a maphunziro a cardio. Cardio yanga sikhala nthawi yayitali, ndimakonda HIIT. Ndikuganiza kuti ndi bwino kudya moyenera komanso kukhala ndi nthawi yophunzitsa mphamvu m'malo modalira magawo a cardio osatha. Zimagwira ntchito kwa ine.
Sindimabwereza kulimbitsa thupi komweko kawiri. Ndimasunga diary ndipo nthawi zonse ndimasintha masewera olimbitsa thupi. Ndimayambitsa masewera olimbitsa thupi aliwonse, ndipo izi zimandithandiza kuti ndiwonjezere kuchuluka kwa katundu.
Maphunziro a Amanda
Tsiku 1: Miyendo
4 kuyandikira 10 kubwereza
4 kuyandikira 10 kubwereza
4 kuyandikira 10 kubwereza
4 kuyandikira 15 kubwereza
4 kuyandikira 15 kubwereza
4 kuyandikira 15 kubwereza
Tsiku 2: Mapewa / Triceps
4 kuyandikira 8 kubwereza
4 kuyandikira 10 kubwereza
4 kuyandikira 10 kubwereza
4 kuyandikira 12 kubwereza
3 kuyandikira 12 kubwereza
Zowonjezera:
3 kuyandikira 12 kubwereza
3 kuyandikira 12 kubwereza
3 kuyandikira 12 kubwereza
Tsiku 3: Cardio
Tsiku 4: Thupi Lonse
Zowonjezera:
3 kuyandikira 15 kubwereza
3 kuyandikira 15 kubwereza
1 yandikirani 15 kubwereza
1 yandikirani 20 kubwereza
Zowonjezera:
3 kuyandikira 15 kubwereza
3 kuyandikira 15 kubwereza
Tsiku 5:
3 kuyandikira 12 kubwereza
3 kuyandikira 15 kubwereza
Zowonjezera:
3 kuyandikira 15 kubwereza
3 kuyandikira 15 kubwereza
3 kuyandikira 12 kubwereza
2 kuyandikira 10 kubwereza