-12. khumi ndi zinayi. -14. -26. Uku si kuwerenga kwa thermometer, koma kuwerengetsa. Amayi a Togliatti adataya kwambiri, kuyesetsa kuti akhale ndi thupi lokongola, ndipo pamapeto pake adakwaniritsa loto, moyo watsopano komanso chisangalalo. Tsiku la akazi adaphunzira kwa iwo momwe angachepetsere kunenepa.
Kulemera mpaka: 60-62 kg
Kulemera pambuyo: 48 makilogalamu
Chifukwa chiyani mudasankha kuchepa thupi? Sindinakonde chinyezimiro chake pakalilore. Ndimakonda matupi okongola, anthu okongola. Nthawi zonse ndinkakopeka osati ndi mitundu yowonda, koma ndi matupi okhala ndi minofu. Tsiku lina labwino ndidakwera pamiyeso, nditawona chiwerengerocho ndikuganiza: "Ndiye chotsatira ndi chiyani? Ngati kuyambira pano pamimba, mbali zopachikidwa ndi cellulite! .. Zowonjezeranso ??! Ayi sichoncho! "
Munayamba kuti? Sanayambe Lolemba, monga ambiri amachitira, koma adadya zakudya za buckwheat. Chepetsani thupi makamaka pa iye! Ndinkadya buckwheat nthawi zonse! Ndingakhale ndi chotukuka ndi kefir madzulo. Ndinayesera kuti ndisadye pambuyo pa 6. Ndinasiya maswiti kwathunthu - izi zinali zovuta kwambiri kwa ine, popeza ndili ndi dzino lokoma, maswiti ndichilakolako changa! Komanso, amayi anga nthawi zonse amabweretsa zikwama zamakeke ndikuzunza moyo. Koma mutapirira kangapo, ndiye kuti ndizosavuta kutero. Kuphatikiza pa "zakudya zopanda thanzi" izi ndidayendanso usiku uliwonse ndikamaliza ntchito. Ndipo ndinayamba kusewera pamtengo - ndinkaphunzira makalasi kawiri pa sabata.
Nchiyani chinakulimbikitsani? Mapulogalamu okhudzana ndi kuonda, kukhala ndi moyo wathanzi, kudya moyenera, za mayonesi, soseji, chakudya chofulumira, ndi zina zambiri. Kenako ndidayamba kupita kumalo olimbitsira thupi, ndipo zidandisangalatsa kwambiri. Sindinkaganiza kuti “ndinganyamule chitsulo”! Tsopano ndikukonzekera mpikisano wolimbitsa thupi - ndikufuna kupikisana nawo pamasankhidwe oti "olimba bikini". Ndimagwira ntchito ndi mphunzitsi kanayi pa sabata.
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera? Chakudya chopatsa thanzi komanso masewera ndimomwe ndimakhalira. Kwa zaka zitatu tsopano sindinadye nkhumba, soseji ndi nyama zosuta, pasitala, mbatata, mayonesi. Palibe chakudya chofulumira, mowa, msuzi kapena koloko! Ndimayesetsa kusiya maswiti, koma nthawi zina ndimachita zofooka zanga, ndipo tsiku lotsatira ndimachita zonse zomwe ndimaphunzira. Tsopano ndikumvetsetsa kuti palibe zakudya, pali moyo wathanzi komanso masewera.
Chinsinsi cha zakudya zomwe mumakonda
Curd casserole: 500 g mafuta ochepa kanyumba tchizi, mazira 5, soda, apricots zouma 50-100 g.
Kukonzekera: siyanitsani azungu ndi yolks. Onjezani yolks ku kanyumba tchizi, dulani ma apricot owuma, onjezerani theka la supuni ya tiyi ya soda, sakanizani zonse. Payokha mu blender, menyani azungu ndi supuni ya shuga popanda kutsetsereka mpaka thovu loyera. Onjezani curd, sakanizani pang'ono, ikani chilichonse muchikombole ndikuyika uvuni wokonzedweratu mpaka madigiri 180 kwa mphindi 20. Zakudya za casserole zakonzeka!
zaka 35
Kulemera mpaka: 67 makilogalamu
Kulemera pambuyo: 55 makilogalamu
Panthaŵi yomwe ndinaganiza zochepetsa thupi, ndinali nditagwira ntchito zaka 11 m'makalabu olimbitsa thupi monga mlangizi wamagulu osiyanasiyana. Koma sindinatsatire chakudyacho, ndimadya chilichonse, ndikukhulupirira kuti ndimasuntha kwambiri ndikulemera - 67 kg. Ndikukula kwa 161 cm, mawonekedwe anga anali abwino ndi ine.
Chifukwa chiyani mudasankha kuchepa thupi? Ndinapita kukagwira ntchito ngati mlangizi yemweyo wamagulu pagulu lalikulu. Koma pantchito yam'mbuyomu panali kuphunzitsa m'magulu okha, ndipo apa, kuwonjezera pakuphunzitsidwa kwamagulu, panali masewera olimbitsa thupi omasuka. Ili ndi mawonekedwe ake, aliyense amangolankhula za zakudya zoyenera, kulimbikira. Ndine wolimba kwambiri, koma pamalo ochitira masewera olimbitsa thupi pamakhala katundu wina wosiyana kwambiri. Chisangalalo chanu chapadera! Ndinayamba kudziphunzitsa ndekha, kenako ndi wophunzitsa. Wophunzitsa amakulangizani, amakupangitsani kuchita zambiri. Simungadzikakamize kuchita izi. Ndinazindikira kuti nditha kuwoneka mosiyana. Ndinkafuna kudzibisa. Ndipo ndidalimbikitsidwa: Ndidakhazikitsa tsiku loti ndikajambule chithunzi - patatha chaka chimodzi, pa Meyi 13. Ndinayenera kukonzekera. Ndinadziwa zomwe ndimafuna: kuonda, ma cubes, thupi lopulumutsa.
Kodi mwasintha chiyani pazakudya zanu komanso momwe mumakhalira tsiku lililonse? Ndinapitilizabe kupanga mapulogalamu pagulu kwa maola 10-13 pa sabata, komanso ndinayamba kuchita nawo masewera olimbitsa thupi kawiri pa sabata. Zochita zamagulu sizothandiza kwenikweni: bola ngati thupi siligwiritsidwe ntchito kupsinjika, kulemera kumatha kutayika. Koma pakatha miyezi 2-3, njira yochepetsera thupi imachedwetsa, ndipo ngati simusintha momwe mumadyera, imasiya. Ndikudziwa kuchokera kwa ine: ngati mukufuna mawonekedwe apamwamba, ndi masewera olimbitsa thupi okha omwe angakuthandizeni. Ndi chakudya choyenera komanso kuphunzitsidwa bwino nthawi zonse, mutha kuchotsa makilogalamu 10 mkati mwa miyezi 3-6.
Gawo lovuta kwambiri linali liti? Zinali zovuta kuti ndisinthe kadyedwe kanga. Si nzeru kusiya kudya chilichonse chovulaza nthawi imodzi. Koma m’miyezi isanu ndi umodzi, ndinaphunzitsa thupi langa kudya m’njira yoyenera. Pang'onopang'ono anakana mankhwala ovulaza, nthawi zina adadzilola kukhala "chapamwamba". Chakudya chachinyengo ("kunyengeza mil", Chingerezi - "kunyengeza ndi chakudya") chimathandiza kwambiri - chimodzi mwazophwanya zomwe zakonzekera. Cheat Mil sikuti imangowonjezera kagayidwe, komanso imathandizira m'maganizo mukapita kukadya zakudya ndipo mukufuna kudya zoletsedwa komanso zambiri. Mumadya zomwe mumakonda, popanda zoletsa, koma ichi ndi chakudya chimodzi chokha panthawi imodzi. Mwachitsanzo, ndinkakonda kwambiri nsomba zofiira zothira mchere. Ndinalephera kupirira, ndinagula chidutswa ndipo ndinazindikira kuti sindingathe kudya, chinakhala mchere wosapiririka komanso wonyansa kwa ine.
Zimakhalanso zovuta kulankhulana ndi anthu omwe sakumvetsa chifukwa chake muyenera kukhala ndi moyo wathanzi. Patatha chaka kuchokera pamene ndinachepetsa thupi, ndinasiyiratu kumwa mowa. Sindikufunikiranso kapu ya vinyo wouma. Poyamba zinali zachilendo pa maholide omwewo. Anthu amafunsa mafunso ambiri ndikuyesera kudyetsa kapena kukupatsani chakumwa. Tsopano aliyense wazolowera kuti sindimamwa, ndipo ndi odekha. Kwa funso: "Bwanji osamwa?" Ndikumuyankha kuti: “N'chifukwa chiyani ukumwa?” Amatsalira m'mbuyo nthawi yomweyo.
Kodi mudalimbikitsidwa ndi chiyani? Nchiyani chinakulimbikitsani?
Chinthu chachikulu ndicho kupeza mgwirizano ndi inu nokha. Dziwani chimodzimodzi zomwe mukufuna. Mverani thupi lanu. Ngati mumadya bere limodzi lowira, kulira konse, sizokayikitsa kuti kuchepa thupi kungakupindulitseni. Muyenera kufunafuna zina zomwe zingakulimbikitseni kupatula chakudya. Pezani kukongola m'moyo watsiku ndi tsiku, kondwerani, kondani! Yesani china chatsopano. Khalani ndi moyo wokonda kwambiri, osangokhala pakama.
Cholinga changa chachikulu ndi makasitomala anga. Sindingathe kuwakhumudwitsa ndikukula mimba!
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera?
Nditachepa thupi, ndidasiya kuchita nawo pagulu ndikupita kwa omwe amaphunzitsa. Ndinayamba kuphunzira za dietetics mozama, tsopano ndikumaliza maphunziro anga a physiotherapy. Ndimayesetsa kuthandiza anthu kuti adziike bwino, koma koposa zonse kuti asadzivulaze, komanso kuti akhalebe ochepa thupi, komanso athanzi.
zaka 29
Kulemera mpaka: 82 makilogalamu
Kulemera pambuyo: 56 makilogalamu
Chifukwa chiyani mudasankha kuchepa thupi? Zochitika zambiri zidakhudza lingaliro langa.
Ndinaganiza motsimikiza kuti: “Basi zakwana! Ndikusintha ndekha! ”Mu 2008, pomwe ndidakwera kupita pa chipinda chachitatu, ndipo ndidazunzidwa ndi kupuma movutikira. Ndinali ndi zaka 3, ndipo kumverera kwa kuyenda pang'ono kunkandifooketsa kwambiri. Kwa chaka kuyambira 21 mpaka 2008, ndidadziyimitsa pawokha kuchoka pa 2009 kg mpaka 82. Zotsatirazo zinali kudumpha, koma pafupifupi amakhala pafupifupi 57 kg. Mu 65, galu wanga wokondedwa adatayika. Sindinapeze malo anga, ndipo ndinapita patsogolo kuti ndikwaniritse zomwe ndikufuna, kuti ndingodzisokoneza ndimaganizo ndi zokumana nazo. Chifukwa cha izi, ndaphunzira zambiri zakuthupi kwanga ndikusintha ntchito.
Ndine wotsimikiza kuti kunenepa kwambiri si chiganizo, koma chifukwa chodya mopanda malire. Munthu aliyense amasankha njira yake ndi kulemera kwake momwe amakhala momasuka. Kuchokera pa mapaundi owonjezera, munthu samakhala wosangalala pang'ono. Chofunikira kwambiri ndikuti thanzi lanu likhale labwino ndikukhala omasuka m'moyo.
Munayamba kuti? Chinthu choyamba chomwe ndinayang'ana nacho chinali kukonzanso chikhalidwe changa cha chakudya.
Kodi mwasintha chiyani pazakudya zanu komanso momwe mumakhalira tsiku lililonse? Zakudyazo zimawerengedwa molingana ndi zomwe zili ndi kalori tsiku lililonse, kutengera zolimbitsa thupi. Kuyambitsa kupalasa njinga tsiku lililonse nyengo yotentha ndikuyenda m'nyengo yozizira.
Gawo lovuta kwambiri linali liti? Kuyamba kumakhala kovuta nthawi zonse, kulowa mchigwirizano, kukonzekera zakudya zanu, kudzuka musanagwire ntchito ndi kuphika tsiku lonse.
Kodi mudalimbikitsidwa ndi chiyani? Chikhumbo chosintha kupitilira kuzindikira kudalimbikitsidwa tsiku lililonse, ndipo zomwe zimandichitikira zidabweretsa chisangalalo chokumana ndi anzanga akale.
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera?
Magulu azikhalidwe asintha kwathunthu, ntchito yomwe amaikonda yawonekera - kuthandiza anthu kusintha moyo wawo ndikusintha.
Chinsinsi cha zakudya zomwe mumakonda
Oatmeal muffins ndi anyezi ndi katsabola: 150 g oatmeal, dzira, wobiriwira anyezi, katsabola, uzitsine wa zitsamba za Provencal, mchere ndi tsabola wakuda kuti mulawe, uzitsine wa koloko. Lembani oatmeal m'madzi mpaka mutanyowa. Dulani bwino anyezi ndi katsabola. Timaphatikiza zinthu zonse, kusakaniza ndikuyika mu uvuni kwa mphindi 30 kutentha kwa madigiri 180.
zaka 30
Kulemera mpaka: 112 makilogalamu
Kulemera pambuyo: 65 makilogalamu
Chifukwa chiyani mudasankha kuchepa thupi? Nthawi ina ndinali mgulu la gulu la KVN "Sok" ku Samara ndipo ndidasewera pa Channel One. Kenako kwa nthawi yoyamba ndidadziwona ndekha kuchokera mbali - pa TV - ndipo ndidachita mantha. Ndipo nthawi ina anati: "Mawa ndisiya kudya!" Ndipo zidachitikadi. Kuyambira tsiku lomwelo, moyo watsopano unayamba kwa ine. Magawo anga sanandigwirizane nawo chifukwa ndimakonda kukhala wamafashoni, kuvala bwino. Koma sindinapeze chilichonse m'masitolo. Chifukwa chake, amayi anga adasoka zinthu zokongola mpaka zaka 23.
Munayamba kuti? Chinthu choyamba chimene ndinachita chinali kugula bukhu la zakudya zopatsa mphamvu.
Kodi mwasintha chiyani pazakudya zanu komanso momwe mumakhalira tsiku lililonse? Zakudya zanga zasintha kwambiri. Ndinkakonda kudya kwambiri, chilichonse chamafuta ndi buledi. Ndipo ndidasinthana ndi zakudya zoyenera, ndikudya maola 3,5 aliwonse. Ndinapita kukagwira ntchito ndi mitsuko yomwe nthawi yodyera inalembedwa. Ndinapita kukasamba ma hydromassage ndi shawa la Charcot kuti ndikhwimitse khungu lonyong'onyeka. Ndinayamba kupita ku maphunziro a mtima ndi mphamvu.
Gawo lovuta kwambiri linali liti? Chovuta kwambiri chinali ndipo ndikumamatira kumadyedwe ndikakhala kuti ndili kutchuthi kapena kutchuthi. Nyanja yamayesero yomwe ndi yovuta kuyikana.
Kodi mudalimbikitsidwa ndi chiyani? Lingaliro loti ngati ndichepetsa thupi, ndidzamupeza munthu wamaloto anga, popeza anali asadalipo.
Nchiyani chinakulimbikitsani? Kuyamikira. Pamene ndidauzidwa momwe ndimawonekera bwino komanso momwe ndimachepetsa thupi, ndimafunanso kuchepetsa thupi.
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera? Kwambiri. Ndinakhala wokongola, ndimatha kugula zovala zokongola zilizonse, ndinasintha ntchito yanga yamsika kukhala wolandila alendo. Ndipo koposa zonse, ndidakumana ndi mwamuna wanga wokondedwa ndipo ndidabala mwana wake wamkazi (ndikungopeza 10 kg yokha ya mimba). Kulemera kwatsopano ndili wokondwa, ngakhale ndiyenera kuchirikiza moyo wanga wonse ndikudzisunga mmanja.
Chinsinsi cha zakudya zomwe mumakonda
Chifuwa cha nkhuku mu yogurt. Simmer anyezi odulidwa ndi kaloti. Onjezani chopukutira pachifuwa cha nkhuku pamenepo. Dzazani zonse ndi yogurt wamafuta ochepa ndikuwonjezera pang'ono curry. Simmer kwa mphindi 30 ndipo mwatha.
zaka 45
Kulemera mpaka: 85 makilogalamu
Kulemera pambuyo: 65 makilogalamu
Chifukwa chiyani mudasankha kuchepa thupi? Wonenepa kwambiri, mokwanira mmawuwo, sindinakhalepo. Kulemera kwa 85 kg wokhala ndi kutalika kwa 1,75 kunali, kumene, koonekera, koma osati kochititsa chidwi kwenikweni. Koma kuyambira ubwana kwambiri ndimakhala ndi malingaliro akuti nkoyenera kukwaniritsa. Chifukwa chake, ndimangokhalira kuganiza kuti ndiyenera kuonda. Kulemera kwakukulu kunachitika, monga momwe zimachitikira, titakwatirana - monga akunenera, ndimamasuka. Panalibe chochitika china chomwe chidalimbikitsa lingaliro loti muyenera kuonda. Kupatula mawu omwe mnzake mnzake wakusukulu adamuwona, kwa nthawi yayitali, adati: "Chifukwa chiyani wachira?" Ichi mwina chinali chiyambi cha kulimbana.
Munayamba kuti? Ndidayesa zakudya zosiyanasiyana, kuchepa thupi, kenako adabweranso. Sindimakonda zakudya, sindimawawona ngati njira yothetsera kunenepa kwambiri. Zakudyazi ndizokwanira, monga lamulo, zotsatira zake zilinso. Zakudyazo zimatha, ndipo posachedwa makilogalamu abwerera. Muyenera kukhala ndi zakudya zopatsa thanzi zomwe mungathe kutsatira nthawi yayitali.
Pofunafuna machitidwe oterewa, ndidayamba kugwiritsa ntchito malingaliro a Montignac ndi Shelton. Ndipo apa ndi apo - patulani chakudya chosiyanasiyana. Ndinkakonda Montignac, pang'onopang'ono pafupifupi makilogalamu 10 anathera pantchito imeneyi. Kwa zaka zingapo amakhala mwakachetechete polemera 73-75. Mpaka pomwe ndidaganiza kuti izi ndizochuluka. Ndipo kalabu yolimbitsa thupi, zolimbitsa thupi, zina "tchipisi", madzi anali akugwiritsidwa kale ntchito. Kwina mu miyezi 9, ma kilogalamu 10 ena pang'onopang'ono adachoka. Ndipo zotsatirazi zikugwirabe ntchito ngakhale pano.
Kodi mwasintha chiyani pazakudya zanu komanso momwe mumakhalira tsiku lililonse? Ndinayamba kugona koyambirira - pafupifupi 23 koloko, ndikudzuka molawirira - 6.30. Pazakudya - Ndimasiyanitsa mafuta ndi chakudya, ndimangodya ufa ndi mkate. Nyama - ndimadya, ndimayesetsa kudalira masamba. Ngati ndimadya mbatata, ndiye yophika komanso kawirikawiri. Tiyi, khofi - wopanda shuga. Ndimayesetsa kuchita masewera olimbitsa thupi tsiku lililonse. Osachepera ndimachita masewera olimbitsa thupi, koma okwanira, kwa mphindi 40, ndimachita masewera olimbitsa thupi osiyanasiyana.
Gawo lovuta kwambiri linali liti? Khulupirirani kuti mupeza zotsatira zosatha. Nditawona zomwe zikuchitika, zidayamba kukhala zosavuta.
Kodi mudalimbikitsidwa ndi chiyani? Nkhani zopambana za winawake - zenizeni kapena m'mabuku, makanema. Sindinayang'ane izi, koma ndikazipeza, ndimawerenga ndikuyang'ana. Ndinawerengabe zambiri pamutu wazakudya zoyenera, koma kale mosamala - mabuku, zolemba, kafukufuku. Ndimagwiritsa ntchito chidziwitso changa osati kwa ine ndekha, komanso kwa iwo omwe ndimawathandiza kuti ndichepetse kunenepa payekha kapena pophunzitsa pa intaneti.
Nchiyani chinakulimbikitsani? Choyamba, kufuna kukhala wocheperako, ndimafuna kudziwa kuti nditha kuzichita. Kachiwiri - kulimbikira (kuuma). Izi sizingatchulidwe kukhala zolimbikitsa. Izi zikuchokera mgululi "Wasankha? Tengani ndi kuchita! "
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera? Zakhala zosavuta. Osati moyo, kumene, koma kudzimva wekha. Mphamvu zambiri zidawonekera.
Chinsinsi cha zakudya zomwe mumakonda
Mapiko a nkhuku okazinga pa chikwangwani cha waya, pamakala, oyendetsedwa ndi zonunkhira zambiri, ndipo pamalo omwewo, pakhoma la waya, zukini zophika ndi tomato.
41 chaka
Kulemera mpaka: 85 makilogalamu
Kulemera pambuyo: 60 makilogalamu
Chifukwa chiyani mudasankha kuchepa thupi? Nthawi zonse ndakhala ndikulimbana ndi kunenepa, kuyambira ndili mwana. Mwina ndidapeza owonjezera a 3-4 kg, ndiye ndidataya. Koma ndikamakula, kulimbanako kunakulirakulirakulira. Ndipo mapaundi owonjezera omwe adabwera, sanafune kuchoka konse. Ndipo mwanjira ina mosazindikira, ndidafika poti sindinkafunanso kuyang'ana chinyezimiro changa pakalilole. M'sitolo, kuti ndigule zovala ndekha, sindinathe kusankha zomwe ndimakonda, kokha chifukwa kukula kwanga sikunali, ndipo ndimagula mitundu yokha yomwe inali yayikulu yanga, ngakhale sindinkayikonda kwenikweni.
Nthawi ina, titachokera ku tchuthi china, ine ndi mwamuna wanga Sasha tidayang'ana zithunzi ndi makanema athu ndikuzindikira kuti izi sizingatheke. Mukufunika kusintha china chake m'moyo wanu!
Munayamba kuti? Ndiyenera kupereka ulemu kwa amuna anga! Ndi amene adayamba kudya chakudya choyenera, chifukwa chake tidachepetsa thupi, ndipo ngati munganene molondola, tidachepetsa! Amuna ambiri amaganiza kuti ndi okongola, mosasamala kanthu za kukula kwawo. Koma mwamuna wanga sali mmodzi wa iwo, zomwe zimandisangalatsa kwambiri!
Kodi mwasintha chiyani pazakudya zanu komanso momwe mumakhalira tsiku lililonse? Inde, ndizovuta kwambiri kusintha china chake m'moyo wanu. Zakudya zathu ndi zakudya zathu zasintha. Koma zokhazo, sitinapite kumalo ochitira masewera olimbitsa thupi. Chilimbikitso chokhala wochepa, wokongola komanso wathanzi ndi injini yamphamvu!
Nchiyani chinakulimbikitsani? Zinali zofunikira kwa ife kuti tinali kuyesetsa mogwirizana pamodzi! Ndipo mapaundi owonjezera omwewo, omwe poyamba adachoka mwachangu, kenako pang'onopang'ono, koma koposa zonse, adachoka, nawonso adakhala chilimbikitso champhamvu.
Kodi moyo wasintha bwanji mutasiyana ndi mapaundi owonjezera? M'miyezi khumi ndataya makilogalamu 25 (ndi kutalika kwa masentimita 160), ndipo amuna anga ataya makilogalamu 60! Tsopano ndizosangalatsa kuti ndimapita kukagula, komwe ndimatha kugula zovala zomwe ndimakonda. Ndimasangalala kuyang'ana zithunzi zanga. Ine ndi amuna anga timanyadirana chifukwa cha zotsatira zake, zomwe timasunga. M'malo mwa maofesi, kudzidalira kunawonekera!
Chinsinsi cha zakudya zomwe mumakonda
Chakudya chomwe ndimakonda kwambiri ndi kebab yothira mafuta onunkhira ndi mandimu, ngati ndi nsomba, ndipo ngati ndi nkhuku, ndiye kuti ndikuwonjezera madzi amchere kapena kefir / yogurt wopanda mchere.