N’zotheka kukhala wochepa thupi komanso wokongola ngakhale mwana atabadwa. Chinthu chachikulu ndicho chilimbikitso choyenera ndi kudzidalira. Tsiku la Women's Day linafunsa amayi oonda momwe amakhalira bwino atabereka komanso kuti adachita khama lotani.
Kwa ine, kukhala wowonda ndi ...
Kusankha ndi udindo wonse! Ndipotu, mgwirizano ndi kudzikonda. Ndikokwanira kupereka mphindi zosachepera 20 patsiku kuti minofu ndi thupi lanu likhale labwino. Chithunzi chokongola sichili 90/60/90, zonsezi ndizopanda pake. Chinthu chofunika kwambiri ndi mgwirizano wogwirizana pakati pa moyo ndi thupi, ndipo palibe amene analetsa kuwala m'maso.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Nditakwanitsa zaka 21, ndinayamba kulemera mopambanitsa komanso mopanda ulemu, ndipo nthaŵi ina ndinaganiza kuti zimenezi sizichitika! Ndinasintha ku zakudya zoyenera ndi masewera, ndipo m'miyezi 9 ndinataya kulemera kwa 68 kg mpaka 49. Choncho, pa nthawi ya mimba yanga yoyamba, ndinayang'anitsitsa zakudya zanga ndipo ndinapeza 9 kg. Pa mimba yachiwiri, ndinawonjezera makilogalamu 11, ndipo sindinayenera kutaya chilichonse. Mimba yachitatu inali "yachikondi" kwambiri: mwina chifukwa anali mtsikana. Sindinasunthe kwambiri ndipo ndinadya zomwe sindikanalola kuloza mfuti kale. Zotsatira zake, ndinalemera makilogalamu 15. Ndipo atatha kubereka - kuphatikiza kukula kwake ndi gulu la zovala zatsopano. Ndinayamba kudzikonda choncho ndipo sindinkafuna kukhala mtsikana wakale wowonda ndi size XS.
Mukuchita chiyani kuti mukhale wathanzi?
Ndakhala wosadya masamba kwa zaka 14 tsopano. M’maŵa uliwonse ndimayesetsa kuchita masewera othamanga ndi mpweya wabwino. Palibe zizolowezi zoipa, kuphatikizapo mowa, zakudya zoyenera. Pali kapu ya vinyo, koma izi ndizosowa.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
M'mawa ndi kapu yamadzi yokhala ndi mandimu ndi uchi. Kwa kadzutsa, phala ndi uchi ndi zipatso zouma kapena kanyumba tchizi. Kenako chotupitsa - buledi, apulo. Chakudya chamasana, masamba, zitsamba kapena nsomba zam'madzi. Chakudya chamadzulo - masamba ndi mapuloteni. Ndimayendera masewera olimbitsa thupi katatu pa sabata. Nthawi zambiri, sindipanga gulu lachipembedzo popanda mgwirizano. Ndikumvetsetsa kuti kuwonjezera pa masewera, kupaka minofu ya anti-cellulite, pali moyo wamba, mwamuna, ana, bizinesi yomwe mumakonda. Ndipo ngati munthu ali wogwirizana ndi chikhalidwe chake, sangangoganizira za mgwirizano. Ngakhale iyi ndi bonasi yabwino kwa mkazi!
Kwa ine, kukhala wowonda ndi ...
Mkhalidwe wa chidaliro chamkati, chisangalalo, thanzi. Chabwino, ndi chisangalalo kwa mwamuna wanga.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndinabereka ana aamuna atatu m’zaka zinayi. Zinapezeka kuti pali mimba zitatu motsatizana, ndipo pamapeto pake ndinapeza ma kilogalamu 23. Kuti ndibwererenso, ndinali pazakudya, ndikudzichepetsera nthawi, ndiko kuti, sindinadye pambuyo pa maola 18, kuphatikiza kuchita masewera olimbitsa thupi. Pambuyo pa kubadwa kwa mwana wanga wamkazi - mwana wachinayi - kulemera kwake kunali kochepa, pafupifupi 5 kg, ndipo sizinali zovuta kwa ine. Owonjezera ma kilogalamu 2-3 ndipo nthawi zina amawonekera, makamaka pambuyo pa tchuthi cha Chaka Chatsopano.
Mukuchita chiyani kuti mukhale wathanzi?
Ndine wovina ku ballet ku Musical Comedy Theatre. Ndipo tsopano ndine wojambula nyimbo ku Academy of Sports, komwe ndimachita masewera olimbitsa thupi a rhythmic. Kuti ndisunge mgwirizano, ndimagwiritsa ntchito njira zotsimikiziridwa: masewera olimbitsa thupi ndi zakudya.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Ndimagwira ntchito kwambiri, ndipo ndimakhala wotanganidwa kwambiri, kuphatikizapo katundu wolemetsa. Loweruka ndi Lamlungu ndimayesetsa kuti ndingopuma ndikupeza mphamvu. Ponena za zakudya, ine, momwe ndingathere, ndimadya pang'ono momwe ndingathere zovulaza kukongola ndi thanzi. Koma nthawi zina mwamuna wanga amandiwononga, ndipo inenso ndimadziwononga ndi chinthu chokoma.
Kwa ine, kukhala wowonda ndi ...
Njira yoganizira. Zili ndi inu kuti ndinu ndani komanso kuti ndinu ndani! Zakudya sizikhala ndi gawo lapadera. Ndikukhulupirira kuti thupi lathu ndi lanzeru kwambiri, ndipo muyenera kumvera malangizo ake, ndipo adzakuuzani mankhwala oyenera ndi ndondomeko ya moyo yomwe ikugwirizana ndi inu. Ndipo kumbukirani kuti madzi samayenda pansi pa mwala wabodza. Choncho mgwirizano wakunja umayamba ndi mgwirizano wamkati, ndikuyika.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Pamene ndinakhala mayi kwa nthaŵi yoyamba, ndinali ndi zaka 24. Young chamoyo, mphamvu ndi kupirira. Zotsatira zake, ndinalemera makilogalamu 15. Amati ukayembekezera mtsikana, umakhala bwino ndikutupa, mwina ndimagwirizana nazo. Koma kuchepa thupi kunakhala kosavuta. Sanagwiritse ntchito katundu wapadera, ndipo anapita kukagwira ntchito mofulumira, ngakhale tchuthi chakumayi chisanathe. Ndili ndi mwana wanga wachiwiri, sindinanenepepo, ngakhale anzanga onse sankadziwa za mimba chifukwa mimba yanga inali yaing’ono. Ndi kubwera kwa mwana wachiwiri, zimakhala zosavuta, mukudziwa kale zomwe zingatheke ndi zomwe siziri. Ine ndi mwana wanga wamkazi tinakwera ndege kukapuma ndili ndi miyezi 7. Popeza sindine wonenepa komanso wowoneka bwino, ndidakwanitsa ngakhale kuchita nawo mpikisano wa kukongola pomwe mwana wanga anali ndi miyezi 4,5.
Mukuchita chiyani kuti mukhale wathanzi?
Ndilibe nthawi yaulere, mwina ndiye chinsinsi? Nthawi zonse ndimatenga nawo mbali pagulu la anthu, kuwombera pa TV, kutsatsa - zonsezi sizindilola kuti ndipumule. Pezani mwana mmodzi kusukulu, wina ku sukulu ya mkaka, mabwalo, kuvina. Kupumula ndi ana ndi mutu wosiyana palimodzi. Mwachitsanzo, chaka chino tinayenda ulendo wa galimoto ku Sochi.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Ndimakonda kugona, ndipo ndikapeza mwayi woti ndigone chakudya chamasana chisanafike, ndimachita! M'mawa mutagona, njira zovomerezeka - kuyeretsa khungu, kusamba, zonona. Ndilibe chakudya chapadera, zonse zimatengera nthawi yomwe tsiku limayamba. Ndikofunikira kupanga masiku osala kudya. Lamulo lalikulu lomwe muyenera kutsatira ndikuwunika ma calorie anu, osapitilira 1500 patsiku.
Kwa ine, kukhala wowonda ndi ...
Moyo umene timasankha tokha. Ndi chitonthozo chamkati.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndinalemera makilogalamu 13. Kuonda pambuyo pobereka sikunali kovuta kwa ine. Ndinkangoyendayenda nthawi zonse, ndipo pokhala ndi mwana sizingatheke kutero!
Mukuchita chiyani kuti mukhale wathanzi?
Sindinakhalepo wokwanira monga momwe ndiriri pano. Zakudya zoyenera, zomwe ndimayesetsa kutsatira, zakhala ndi zotsatira zowoneka. Inde, ngati ndikufuna chinachake choipa kwambiri, sindidzadzikana ndekha, koma nthawi zambiri ndimadya zakudya zopatsa thanzi m'magawo ang'onoang'ono 4-5 pa tsiku. Masewera ndi ofunikira, koma si nthawi zonse yokwanira ya izi. Panali nthawi yomwe ndinali mu masewero olimbitsa thupi ndi mphunzitsi kwa chaka chimodzi! Zotsatira zake sizinachedwe kubwera, thupi linayamba kumangika m'miyezi yoyamba.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Zakudya zanga za tsiku ndi tsiku ndi chakudya cham'mawa, chamasana ndi chakudya chamadzulo komanso zokhwasula-khwasula ziwiri. Nthawi zambiri ndimathera kuntchito, ndipo zimandivuta kwambiri kuti ndizilemba zakudya zanga kumeneko. Kudya kunyumba komwe kumakhala kosavuta, koma ndimayesetsa kusankha zakudya zopatsa thanzi mosasamala kanthu komwe ndili.
Kwa ine, kukhala wowonda ndi ...
Mbali yofunika ya maonekedwe anga ndi zotsatira za moyo wanga.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndili ndi ana awiri, mnyamata ndi mtsikana. Ndili ndi pakati, ndinalemera pafupifupi 12 kg. Patatha mwezi umodzi atabereka, adayamba kuchita masewera olimbitsa thupi ndikusindikiza atolankhani. Kuyenda ndi mwanayo kwa maola ambiri kunathandiza kuti achotse mwamsanga mapaundi owonjezera.
Mukuchita chiyani kuti mukhale wathanzi?
Ndine wovina, ndimagwira ntchito ku Opera ndi Ballet Theatre. Ntchito yanga ikutanthauza kukhala wowoneka bwino. Chiwerengero chachikulu cha zobwerezabwereza ndi machitidwe amathandizira kuti aziwoneka bwino.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Kugwira ntchito m'bwalo lamasewera kumafuna ndalama zambiri zakuthupi, ndipo chakudya pankhaniyi chimakhala ndi gawo lofunikira: chakudya cham'mawa, chakudya chamasana komanso chakudya chamadzulo. Ndinkadya pang'ono, koma kawirikawiri. Kudya zambiri zamasamba ndi zipatso, nyama, nsomba, mkaka, kupewa shuga, mchere, mbatata, pasitala ndi nkhani ya chizolowezi kuposa chakudya chapadera cha ballerina.
Kwa ine, kukhala wowonda ndi ...
Thupi lopindika, mimba yosalala, kutalika ndi kulemera kofanana.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndinalemera makilogalamu 15. Ndinachepa thupi popanda khama kwambiri, popeza ndinali kuyamwitsa ndikuyang'anira zakudya zoyenera, kuphatikizapo kulimbitsa thupi kunyumba.
Mumatani kuti mukhale olimba?
Malo ochitira masewera olimbitsa thupi, yoga ndipo musamakankhire chilichonse kuchokera ku chakudya kupita kwa inu. Panopa, sindipita kochitira masewera olimbitsa thupi, koma ndimayesetsa kudya pang'ono. Kulemera sikumawonjezeka ndipo kumasungidwa bwino.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Chakudya cham'mawa ndi khofi. Chakudya chamadzulo ndi chodzaza, ndimadzilola ndekha chilichonse. Chakudya chamadzulo, tiyi, yogurt kapena kanyumba tchizi, saladi. Madzi musanayambe kudya. Pambuyo pa 19pm ndimayesetsa kusadya konse.
Kwa ine, kukhala wowonda ndi ...
Sindinaganizire za funsoli. Koma sindikuganiza kuti zilibe kanthu kaya ndinu wochepa thupi kapena ayi. Koma mkhalidwe wamaganizo wa munthu ndi wokondweretsa komanso wofunika kwambiri kuposa kulemera kwake.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Pa mimba yanga yonse, ndinalemera makilogalamu 13,5. Pambuyo pa kubereka, chinthu chovuta kwambiri sichinali kutaya thupi, koma, m'malo mwake, kupeza kulemera kwa thupi komwe kukusowa. Kulemera kwanga pamaso pa mimba kunali 58 kg, ndipo nditatha kubereka kunali 54 kg. Nthawi zambiri, kuyamwitsa ndikwabwino kwambiri pothandizira kutaya kwambiri.
Mukuchita chiyani kuti mukhale wathanzi?
Kunena zowona, sindichita chilichonse kuti ndisunge mawonekedwe anga, sindipitako ngakhale pamasewera. Ndikuganiza kuti zonse zimagwirizana ndi chibadwa.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Ndimadya chilichonse chomwe ndikufuna! Ndipo sindimaganiza zonenepa. Sindimatsatira zakudya, ndinkafuna - ndinadya.
Kwa ine, kukhala wowonda ndi ...
Kukopa kumadza koyamba. Ndimakonda dziko lino!
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndinalemera pafupifupi 15-16 kg. Zinali zophweka kwa ine kuonda, chirichonse mwanjira ina chinachoka chokha, popanda kuyesetsa kwakukulu kumbali yanga.
Mukuchita chiyani kuti mukhale wathanzi?
Ndipo ine ndekha ndakhala ndikuwonda nthawi zonse, mu izi ndinali ndi mwayi. Koma muyenera kuyamba kupita ku masewera olimbitsa thupi ndikupopa pang'ono!
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Dzukani 7am. Ndimasambitsa, kukonzekera, kudzutsa mwanayo, kudyetsa, kuvala ndikupita naye kumunda. Kenaka, ndimadya chakudya cham'mawa - chokoma kapena chopepuka. Kenako ndikhoza kupuma pang’ono kapena kuyamba kugwira ntchito zapakhomo. Chakudya chamasana, ndimadya zomwe ndimafuna, palibe chakudya chapadera. Ngati mwanayo sali m'munda, ndiye kuti mugone. Madzulo timadya chakudya chamadzulo, kusamba, kusambira - ndi kugona. Ndimayesetsa kukagona ndi mwana wanga kuti agone bwino. Monga lamulo, pa 21 koloko timapuma kale.
Kwa ine, kukhala wowonda ndi ...
Kunyada ndi kufuna kukhala bwino.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Ndinalemera makilogalamu 15, zomwe zinapita mofulumira kwambiri. Mu kulemera kuti anali pamaso pa mimba, anabwera pambuyo 3 months kenako anataya wina 12 makilogalamu.
Mukuchita chiyani kuti mukhale wathanzi?
Sindikuchita khama kwambiri, koma pali ntchito yoti ichitike. Choncho, posachedwapa ndikukonzekera kupita ku masewera olimbitsa thupi.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Dzukani 7:30 am ndi chakudya cham'mawa. Timasewera, timayenda ndi mwana wathu wamkazi. Akagona, ndimayesetsa kupeza nthawi yanga: zodzikongoletsera, zophimba nkhope ndi tsitsi, kupita ku maphunziro a tsitsi. Ngati ndili ndi ola laulere, ndimayesetsa kuwerenga.
Kwa ine, kukhala wowonda ndi ...
Osati kuwonda kowawa. Thupi liyenera kukhala lothamanga, lokwanira. Chofunika si nambala yomwe mumawona pamiyeso, koma zomwe mukuwona pagalasi komanso ngati mumakonda nokha. Ndisanasewere masewera, ndimalemera makilogalamu 51, koma kulemera kwa 57 kg ndimakonda kwambiri. Choncho, kukhala wowonda ndi moyo umene umaphatikizapo zakudya, masewera olimbitsa thupi, ndi cardio.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Pazonse, ndidapeza 11 kg pamimba yoyamba, 9 kg yachiwiri. Kuti zikhale zosavuta kutaya mapaundi owonjezera pambuyo pobereka, muyenera kuyang'anitsitsa zakudya zanu pa nthawi ya mimba.
Mukuchita chiyani kuti mukhale wathanzi?
Masewera, zakudya zopatsa thanzi komanso zakudya zopatsa thanzi zimandithandiza kuti ndizikhala bwino. Ndife zomwe timadya, kotero chakudya ndi 80% pomanga chiwerengero cha maloto.
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Ndimapita kochitira masewera olimbitsa thupi katatu pa sabata. Ndipo ndikutsegulanso nyengo ya cardio tsopano, chifukwa nyengo ndi yabwino, ndi masiku ena atatu akuthamanga. Muyenera kuchita pamimba yopanda kanthu, koma mukakhala ndi mphamvu. Chifukwa chake, m'mawa kwambiri pa 3-3 koloko ndimakhala ndi kadzutsa wathunthu, ichi ndiye chakudya cholemera kwambiri chatsiku. Ndimayesetsa kuphunzitsa maola 7 nditatha kudya. Mumadya 8-2 patsiku. Madzulo, ndimadya zakudya zomwe zili ndi mapuloteni - nkhuku, nsomba, nsomba. Inde, ndi moyo womwewo, munthu sayenera kuiwala za magwero owonjezera a mavitamini.
Kwa ine, kukhala wowonda ndi ...
Lingaliro la mgwirizano, kwa aliyense, ndilokhazikika, mu kukoma ndi mtundu. Kwa ine, kukhala wochepa thupi ndi dziko.
Kodi munapindula bwanji pa nthawi ya mimba ndipo munachepa bwanji mutabereka?
Pa nthawi ya mimba, ndinapeza chizolowezi - 13 kg, osatinso komanso osachepera. Kulemera pambuyo pobereka kunapita kokha. Komabe, ndinatsatira zakudya zoyenera, ndipo palibe zakudya!
Mukuchita chiyani kuti mukhale wathanzi?
Zakudya zoyenera, kuchita masewera olimbitsa thupi, malinga ndi moyo wanga komanso mlingo wa maphunziro, ndimayenda kwambiri ndipo, chofunika kwambiri, ndimadzikonda ndekha! Chofunikira kwambiri ndikudzikonda nokha chifukwa cha zomwe muli, ndipo ena adzazindikira!
Zakudya zanu zokhazikika komanso zochita za tsiku ndi tsiku
Monga wina aliyense - kunyumba-ntchito, kunyumba-ntchito! Koma panthawi imodzimodziyo, imwani madzi ambiri komanso zakudya zathanzi. Sindikukana mitundu yonse ya chimanga chokoma, soups kuwala, chifukwa kwenikweni pali zambiri zokoma ndi wathanzi. Sindikhala chete!