Nthawi yatchuthi idatseguka kale ndipo kodi mukuchitabe manyazi kupita kunyanja? Tili ndi nkhani ziwiri kwa inu, zabwino ndi zoyipa. Tsoka, zozizwitsa kulibe, simungathe kutaya ma kilogalamu omwe mwapeza ndikudzikweza m'masiku angapo. Koma chosangalatsa ndichakuti wolemba ntchito ya #Beshenayasushka, chifukwa chomwe anthu masauzande ambiri adayamba kukhala m'thupi latsopano, Vasily Smolny, adalemba buku la "PP for TP. Chakudya choyenera cha maphunziro ", ndipo tidaphunzira kwa iye momwe tingasiyire zonse zosafunikira.
Ngati mwamva kuti vuto lalikulu la thupi lathu ndi nyama yomwe timakankhira, iwalani pomwepo. Amabwera pazamasamba pazifukwa zosiyanasiyana, ndipo pazifukwa zotsatsa, kuphatikiza, sitikhudza zachipembedzo. Koma kukana nyama sindidzakupatsanso mwayi wothamanga. Kungoti chifukwa pali chinthu chonga vitamini B12. Amachita nawo ntchito yomanga mafupa, hematopoiesis, metabolism. Ndipo imangokhala ndi nyama yokha! Nthawiyi. Ndipo ziwiri, kusiya mapuloteni, anthu amayamba kudya makamaka chakudya, ndipo kuchuluka kwawo, monga mukudziwa, sikuthandizira kupeza thupi lamaloto.
Chowopsya chachiwiri ndi kukana chakudya mokomera protein imodzi yokha. Inde, pazakudya zoterezi mudzataya, koma osati mafuta, theka la kulemera kwake lidzakhala paminyewa ndi madzi. Mwa njira, kudabwa! Zakudya zam'madzi ndi zomwe zimamanga minofu! Chifukwa chimodzi sichimakhalako popanda chinzake.
Ndipo chachitatu, mdani wamkulu ndi Mafuta… Tiyenera kuzipereka mwachangu! Ichi ndi lingaliro lina lolakwika. Mafuta amafunikira kuti apange kapangidwe ka khungu lililonse komanso kuti maselo aubongo asinthe. Kungoti mafuta ndi osiyana. Mwachitsanzo, wathanzi, monga nsomba zofiira, komanso zovulaza, monga mafuta amtundu wa kirimu wotsika mtengo.
Chifukwa chake, imodzi mwanjira zoyambirira panjira ya chowonadi ndichakudya chabwino, momwe muyenera kukhalabe ndi mapuloteni, mafuta ndi chakudya. Koma zambiri pambuyo pake.
Ngati mungakhale ndi cholinga chosiya mafuta, zomwe zimawononga malingaliro anu, gwiritsani ntchito njira yosavuta ndikuwerengera kuchuluka kwama calories patsiku.
Kwa akazi: 655,1 + 9,6 x thupi (kg) +1,85 x kutalika (cm) - 4,68 x zaka (zaka) = kcal. Izi ndiye ndalama zomwe zikufunika pamoyo wosalira zambiri.
Kwa amuna: 66,47 + 13,75 x thupi (kg) + 5 x kutalika (cm) - 6,74 x zaka = kcal.
Kuti thupi liyambe kuchotsa mafuta, muyenera kudula kuchuluka kwa zopatsa mphamvu ndi 20-25%.
Nthawi yomweyo, kuchuluka kwa BJU pazakudya kuyenera kukhala motere: 30 - mapuloteni, 20 - mafuta, 50 - chakudya (kwakukulukulu, tikulankhula za chakudya chambiri, osati zosavuta monga switi ya thonje ndi zopereka).
Kodi inu nonse mwawerenga? Tsopano pangani menyu ndikugawa zopatsa mphamvu zomwe mumadya kasanu, kuyambira ndi chakudya cham'mawa chamasana, nkhomaliro maola awiri pambuyo pake, nkhomaliro, chakudya chamasana, chakudya chamadzulo.
Anthu ambiri amadandaula kuti kuwerengera kalori sikuthandiza. Tidayesa, koma kulavulira ndikuyamba kudya atatu. Pali tanthauzo lomveka la izi. Chabwino, mwapanga menyu, ndipo mumakhala bwino masana ndipo mwachita zonse molondola?
Kodi mudalanda chokoleti kapena tchipisi angapo kuchokera kwa anzanu? Nawa magalamu omwe afika. Ngati mumachimwa ndimachitidwe otere, nthawi iliyonse werengani kuchuluka kwa zopatsa mphamvu zomwe mudadya kuchokera pazosankha zanu. Zakudya zoterezi ziyenera kupewedwa palimodzi, koma ngati simungathe kukana, chonde, werengani.
Pokonzekera kuphika, kumbukirani kuti phukusili likuwonetsa zomwe zili ndi kalori momwe amagulitsidwira. Ndiye kuti, mawere a nkhuku yaiwisi komanso yomwe mudawotcha batala ndi zinthu ziwiri zosiyana ndi kuchuluka kwa ma calories.
Kanani muyeso ngati "ndi diso", nthawi zambiri umawononga chilichonse. Masipuni a tiyi ndi supuni nawonso ali pambali. Kuwagwiritsa ntchito, mutha kuwonjezera magalamu 20 owonjezera pazakudya zanu, ndipo ngati batala ali pafupifupi 100-150 kcal. Zoyenera kuchita? Pali njira imodzi yokha yochitira - kugula sikelo yakhitchini.
Kudya moyenera nokha sikungapangitse kuti thupi lanu likhale lokwanira. Ndipo apa maphunziro okha ndi omwe angawathandize.
Kuwotcha mafuta ndi njira yama mahomoni yomwe imayambira m'chigawo cha aerobic, ndiye kuti, kugunda kwa mtima wanu kukagunda 70-80% ya kutalika kwake (kuchuluka kwake ndikosavuta kuwerengera - timachotsa zaka zathu kuchokera pa 220, ndipo izi ndi zotsatira zake).
Pomwe gawo la kugunda kwa mtima wa aerobic likwaniritsidwa, ndipo chifukwa cha izi titha kungokweza manja athu, koma ngati tiwonjezera mtima 160 kumenya pa mphindi ndikugwiritsabe kotereku kwa mphindi 30, ng'anjo yamafuta iyamba.
Chilichonse chomwe mtima sugwedezeke sichikhala ndi zotsatirapo. Mafuta amayamba kuwotcha pambuyo pake Mphindi 30 za cardio, osati kale. Ichi ndichifukwa chake maofesi onse omwe amalonjeza kuti azikhala ochepa mphindi 5-10-15 patsiku amabera. Kupatula masewera olimbitsa thupi amodzi - burpee. Ndizothandiza, zovuta, koma zimagwira ntchito. Mukangobowola mphindi 10 patsiku, mafuta amawotcha mwachangu kwambiri. Zowona, mphindi 10 ndikubwereza zana, zomwe ndizoseketsa kwenikweni munthawi yeniyeni ya mawuwo. Chifukwa chake lingalirani kuthamanga, kupalasa njinga, ophunzitsa elliptical, callanetics.
Mwa njira, kuchita cardio kwa ola limodzi sikumamveka. Chifukwa chiyani? Chifukwa patatha ola limodzi, thupi limayamba kutulutsa mphamvu osati mafuta, koma minofu, ndikuwonetsa pakalilore kumangowonjezereka.
Kuti mafuta asungunuke moyenera komanso mwachangu, muyenera kutsatira lamuloli Kulimbitsa thupi 5-10 Sabata.
Zochita za Cadio sizingakupatseni minofu, yomwe imapangitsa thupi lanu kukhala lokongola komanso lathanzi. Ichi ndichifukwa chake nafenso timafunikira kulimbikitsidwa. Kuyamba - awiri kapena atatu pa sabata, kenako anayi kapena asanu, ndipo aliyense osaposa ola limodzi.
Mutha kuzichita mochita masewera olimbitsa thupi komanso ndi thupi lanu, ndiye kuti, chotchedwa crossfit, pomwe mumangofunika mphasa.
Ngati simunakumanepo ndi ma dumbbells kale, ndiye poyamba muyenera kuchita masewera olimbitsa thupi limodzi lamagulu aliwonse aminyewa. Kwa iwo omwe adapita ku holo, koma aiwala - awiri kamodzi. Kuchita masewera olimbitsa thupi pafupipafupi koma ndi aulesi? Tengani atatu ndi atatu atatu kapena anayi aliyense.
Kwa atolankhani, masewera olimbitsa thupi osavuta komanso othandiza kwambiri ndi kupotoza, kuyenda mwamphamvu kwambiri kwa minofu imeneyi.
Kupindika mozungulira ndikulemera sikutinso kwenikweni, timayamba kunyamula minofu ya oblique, ndikunyamula kumbuyo kwambiri ndipo titha kuyang'amba.
Kukweza mwendo kumakhala kotheka, koma pokhapokha mutakweza kumbuyo kumbuyo kwa benchi, apo ayi mutha kuvulala. Kuchita masewera olimbitsa thupi kumachitika bwino mutapachikidwa pa bala yopingasa, zomwe sizophweka.
Koma bala, yomwe ndi yotchuka masiku ano, imakhudza kwambiri atolankhani. Izi ndizochita zolimbitsa thupi ndipo ndizolimbitsa thupi kuposa kupsereza mafuta kapena kupindula kwa minofu. Mutha kuyimilira mu bar kwa maola 4, koma muotcha zopatsa mphamvu ngati kuti mukuthamanga kwa mphindi 20 zokha. Yoga ndiyonso yapita, yokhazikika. Ndipo zingalowe zomwe zimayamikiridwa kwambiri sizolimbitsa thupi konse, ndipo sizingakupatseni makina osindikizira okongola.