Zachidziwikire, muyenera kuyesetsa ndikusintha kadyedwe, komanso kuchita masewera olimbitsa thupi.
Ngakhale kuti thupi labwino likuyenda bwino ndipo simuyenera kudandaula za kunenepa kwambiri, atsikana ambiri amalotabe kuti akuwoneka bwino kuposa zitsanzo za Victoria Secret. Koma nthawi zina sikophweka kuonda, ndipo ngati tikukamba za makilogalamu 10, ndiye kuti kusiyana nawo kumawoneka kosatheka. Taphunzira kuchokera kwa akatswiri momwe mungachepetse thupi mwachangu komanso popanda kuvulaza thanzi lanu.
Kuonda popanda kusintha zakudya ndi kosatheka, chifukwa muyenera kuchepetsa osati mafuta misa, komanso kuchotsa owonjezera madzimadzi popanda kutaya minofu minofu.
Irina Popova, Mtsogoleri wa Dipatimenti Yokambirana ndi Kufufuza, Nutritionist, Therapist, Mayer Therapist, Reflexologist Verba Mayr:
- Kuti mudziwe kuchuluka kwake komanso zomwe muli nazo zochulukirapo (mafuta kapena madzi), kutsimikiza kwa thupi lanu pogwiritsa ntchito njira ya bioimpedance kudzakuthandizani. Lankhulani ndi dokotala wanu ndikuchotsani mavuto azaumoyo omwe angasokoneze kuchepetsa thupi.
Simuyenera kupita pazakudya zolimba, makamaka, zakudya zilizonse: izi ndizovuta kwa thupi. Dongosolo la zakudya zopatsa thanzi ziyenera kukhala njira yamoyo! Pachifukwa ichi ndizoyenera:
- kuchepetsa mchere wosapitirira 5 g patsiku (musadye chakudya chamchere ndipo musadye zakudya zomwe zili ndi mchere wobisika: tchizi, nyama yokonzedwa, zakudya zam'chitini, zakudya zamchere);
- chepetsani zakudya zomwe zili ndi ma carbohydrate osavuta momwe mungathere - shuga, uchi. Kumbukirani kuti molekyu imodzi ya glucose imasandulika kukhala mamolekyu awiri amafuta;
- kusiya mowa. Ichi ndi chopatsa mphamvu kwambiri cha calorie. Mwachitsanzo, 1 g mowa amapereka thupi 7 kcal! (poyerekeza: 1 g mafuta - 9 kcal);
- Chepetsani kugwiritsa ntchito timadziti tazipatso momwe mungathere - pofinyidwa mwatsopano komanso kupanga mafakitale. Ali ndi shuga wambiri komanso ulusi wocheperako wathanzi. Ndikofunikira kuti musankhe madzi a masamba, zipatso zachilengedwe zomwe zili ndi fructose yochepa (papaya, mango, vwende ya uchi, tangerines).
Zomwe muyenera kuphatikiza pazakudya
Malo apadera muzakudya zochepetsera thupi ayenera kuperekedwa kwa zakudya zomwe zili ndi fiber yambiri. Fiber pafupifupi samatengeka ndi thupi, amachepetsa chilakolako cha kudya, amachotsa poizoni ndi poizoni m'thupi, amatalikitsa kumva kukhuta, kuchepetsa chimbudzi cha mapuloteni, mafuta ndi chakudya. Mlingo watsiku ndi tsiku kwa munthu wamkulu ndi 30-40 g.
Musaiwale za masamba a smoothies, omwe samangokhala otsika kwambiri, komanso amakhala ndi fiber yathanzi. Kuti mukhale ndi zotsatira zabwino, mutha kusintha chakudya chimodzi ndi iwo.
Zakudya zamapuloteni ziyenera kukhala zazikulu muzakudya, chifukwa thupi limagwiritsa ntchito mphamvu zambiri ndi zopatsa mphamvu kuti lizikonza. Zakudya zokhala ndi mapuloteni ambiri - dzira loyera, chifuwa cha nkhuku, nsomba zowonda, kanyumba tchizi, soya, nyemba, mpunga, mtedza. Nthawi yomweyo, ndikofunikira kuphatikiza bwino mapuloteni ndi zakudya zina. Ndi bwino kudya nyama ndi nsomba ndi ndiwo zamasamba ndi zitsamba, osati ndi mbatata, simungathe kumwa madzi a zipatso, zomwe zingayambitse kuchepa kwa mayamwidwe a mapuloteni, njira zowonongeka ndi kuwira m'matumbo.
Ruslan Panov, Katswiri waukadaulo komanso wotsogolera mayendedwe amagulu amagulu olimbitsa thupi a X-Fit:
- Ndi zakudya zoyenera komanso kuphunzitsidwa kosalekeza, mutha kutaya makilogalamu 10 m'miyezi iwiri yokha. Poganizira za maphunzirowa, ndikofunikira kudziwa kuti, ziyenera kuchitika pang'onopang'ono: choyamba, sabata (3-4 zolimbitsa thupi) ziyenera kuperekedwa ku mphamvu ndi maphunziro ogwirira ntchito kuti ayambitse dongosolo la minofu, kupereka ma biomechanics olondola. masewera olimbitsa thupi, kuwapangitsa kukhala othandiza (ma squats, mapapu, matabwa, kukankha, kugwira ntchito ndi minofu ya m'mimba).
Pambuyo pake, nthawi ya ntchito yayikulu yokhala ndi cholinga chopatsidwa idzayamba. Pakatha mwezi umodzi, muyenera kuwonjezera kuchuluka kwa masewera olimbitsa thupi pa sabata mpaka 4-5 ndikuchita masewera olimbitsa thupi 2 ndi nthawi, kulimba kwake kuyenera kukhala kokwezeka kwambiri. Izi zimatheka pogwira ntchito ndi kulemera kwa thupi lanu kapena ndi katundu wochepa. Zolimbitsa thupi zambiri zimachitika mwachangu, masewera olimbitsa thupi amawonjezedwa (kulumpha-n-jack, thabwa lankhondo, kapena burpee, kudumpha pamapazi, etc.).
Chofunika kwambiri cha maphunzirowa chimakhala ndi nthawi yaifupi ya cardio, mphamvu ndi machitidwe ochita bwino kwambiri (kuyambira 30 mpaka masekondi 60) ndi kuchira kwakanthawi pakati pa seti izi (komanso masekondi 30-60). Zolimbitsa thupi zimatha mphindi 20-40, ndipo chifukwa cha kulimbitsa thupi kwa maola ena awiri, minofu yamafuta imawonongeka bwino.
Koma panthawi imodzimodziyo, ziribe kanthu momwe zimakhalira komanso nthawi zonse zophunzitsira, musayembekezere zotsatira popanda kulingalira zakudya, chifukwa zakudya ndi 70 peresenti ya kupambana.