Felicia Romero ndi chivundikiro chitsanzo wothamanga wothamanga ndipo maonekedwe ake akhoza kutembenuza mutu wake pa liwiro la breakneck. Yesani pulogalamu yake yokulitsa minofu lero!

Felicia Romero saopa kugwira ntchito molimbika. Amachita chilichonse kuti akwaniritse cholinga chake ndikubweretsa thupi lake lamulungu kukhala labwino.

Ndiko kulondola, cholinga. Felicia ndi diva ikafika popanga thupi lake lamaloto (ndi thupi la munthu wina aliyense). Sizokwanira zabwino zokha, zimangofuna zabwino kwambiri.

Komanso, iye ali moody kwambiri ponena za mawonekedwe. Felicia angasankhe kuti achepetse thupi n'kusiyanitsa minofu yake m'malo mokoka tiziwalo timeneti ngati joko lalikulu. Monga chitsanzo yemwe adawonekera pachikuto katatu ndipo adapambana mpikisano wa akatswiri, amadziwa zomwe akunena. Uku sikungopereka timapepala mumsewu ndi zopatsa zokayikitsa! Ngati muli ndi galimoto yochuluka monga Felicia Romero, lowetsani pulogalamu yake mwamsanga.

zakudya

Zopatsa mphamvu: 1311 | Mafuta: 25g | Zakudya zopatsa mphamvu: 128 g | Mapuloteni: 137 g

Chakudya choyamba

Chakudya chachiwiri

Chakudya chachitatu

Chakudya XNUMX: Kulimbitsa thupi pambuyo pake

Chakudya chachisanu

Zolemba: Ndimamwa mpaka malita 3-4 amadzi tsiku lililonse.

Training

Tsiku 1: Mapewa

Tsiku 2: Kubwerera / Ng'ombe

Tsiku 3: M'chiuno / Matako

Tsiku 4: Pumulani

Tsiku 5: Mapewa

Tsiku 6: Pumulani

Tsiku 7: Quads

Philosophy ya Felicia Romero

Nutrition nzeru

Zakudya zopatsa thanzi ndizofunikira kwambiri ngati mukufuna kusintha thupi lanu. Izi mwina ndiye kusintha kofunikira kwambiri komwe mungapange. Pankhani ya zakudya, ndimakhulupirira mphamvu ya zakudya zamagulu ndi zakudya zomwe zimapatsa thupi langa zakudya zonse zomwe zimafunikira kuti mukhale ndi thanzi labwino. Ndikofunikira kwambiri kudya zakudya zazing'ono 5-6 pa tsiku.

Njirayi sikuti imangofulumizitsa kagayidwe kanu, komanso kuwongolera kuchuluka kwa insulin yanu kuti musakhale ndi chidwi chofuna kudya. Ndimayesetsa kuyang'anitsitsa ndikuwongolera mphamvu zanga pakupeza macronutrients (mapuloteni, mafuta ndi). Ndimayesetsa kudya (mapuloteni) pa chakudya chilichonse. Ndikufuna kudya 1,5g ya mapuloteni pa 0,5kg ya kulemera kwa thupi.

Nthawi zonse onetsetsani kuti mumadya zakudya zopatsa thanzi zomwe zimakhala zochepa, kuphatikiza oats, mbatata, quinoa, kutchulapo ochepa. Mafuta athanzi ndi ofunikanso, amathandiza thupi lanu kuwotcha mafuta pokhapokha ngati simudya chakudya chochuluka. Payenera kukhala magawo 2-3 amafuta athanzi patsiku.

Mimba imapezeka kukhitchini, popanda zakudya zopatsa thanzi, simungakwaniritse zolinga zanu zolimbitsa thupi, mwachiwonekere komanso mophweka. Choncho pangani ndondomeko ndi kumamatira. Lembani mndandanda wanu wa sabata ndikukonzekera chakudya pasadakhale kuti musapezeke mumkhalidwe woti mulibe chakudya kapena mulibe njira ina yathanzi.

Ndimalola chakudya champikisano chokonzekera kamodzi pa sabata, ingokumbukirani kuti muzisunga bwino. Mfundo yanga ndi yoti thupi lanu lipatsidwa kwa inu kamodzi kokha, choncho samalirani ndikudya zakudya zopatsa thanzi!

Maphunziro filosofi

Pankhani yophunzitsa, pankhaniyi, sindine wa "asungwana ofatsa". Ndimamanga thupi langa ndikugwira ntchito pa chithunzi changa pomamatira ku zoyambira zolimbitsa thupi komanso kuchita masewera olimbitsa thupi a cardio. Njira yanga yopita ku zoyambira imagwira ntchito pazomwe anthu akhala akuchita kwa zaka zambiri.

Gwirani ntchito pa gawo linalake la thupi kapena gulu la minofu pamtunda waukulu wa mawonekedwe ndi kamvekedwe. Zikuwoneka kwa ine kuti anthu ambiri lerolino amalingalira mopambanitsa dongosolo lawo la maphunziro pamene, kwenikweni, afunikira kusumika maganizo pa zoyambira ndi kusasinthasintha pa maphunziro awo.

Ndikaphunzitsa, ndimaganizira kwambiri za mawonekedwe komanso mphamvu. Ndimadzilimbitsa ndekha ndi maphunziro a mphamvu. Ngati mumachita masewera olimbitsa thupi nthawi zonse ndikudya moyenera, ndiye kuti thupi lanu lidzakuyankhani, ndipo mudzawona zosintha zomwe mumafuna.

Filosofi ya zakudya zowonjezera

Cholinga cha zakudya zowonjezera zakudya zili m'dzina lokha - "zimathandizira" zakudya zanu zokhazikika. Zakudya zopatsa thanzi ndizofunikira, koma ziyenera kugwiritsidwa ntchito ngati mukudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi.

Nthawi zonse musamangodalira zowonjezera zowonjezera, koma mutenge zakudya zomwe zimagwirizana ndi zolinga zanu. Ndiye zowonjezerazo zidzakhala zopindulitsa ndikuthandizira pamapeto pake. Sindimavomereza zoonjezera zosafunikira ndipo nthawi zonse muzifufuza mosamala kwambiri musanagule. Nthawi zonse ndikawona anthu omwe amwa ma supplements samasowa.

Ndimakonda kutsamira kwambiri pazakudya zopatsa thanzi monga, michere, calcium, ndi zina zambiri. Ndikudziwa kuti thupi langa limafunikira michere yotere kuti thupi lonse ligwire ntchito bwino.