Momwe mungachepere kuthamanga thupi kunyumba

Mwina wina angadabwe ndi izi, koma kenako kunyumba Mutha kuchita zodabwitsa!

Kuti muveke maski okhala bwino, pangani tsitsi labwino kwambiri, samalani popanda kugwiritsa ntchito masewera olimbitsa thupi, yofotokozerani mano anu musanayendere dotolo wamano "woopsa", pindulani, mudzilimbitse, ndi zina zambiri.

Kwa amayi apanyumba omwe amakonda kudabwitsa ena ndi zaluso zawo zapamwamba, kunyumba mutha kupanga: zopangira zokoma, pizza yeniyeni ndi sushi, kuphika makeke okongola ndi kukoma kosayerekezeka. Mwambiri, mutha kuphika kunyumba chilichonse chomwe mtima wanu umafuna, komanso zabwino koposa momwe mufunira.

Ponena za chitonthozo cha kunyumba ndi zothandiza: Pa tsamba "kunyumba" mutha kupeza malangizo othandiza posamalira mbewu zamkati, phunzirani zinsinsi zopanga sopo, funsani, mwachitsanzo, za momwe mungayeretsere siliva ndi golide kunyumba ndi zina zambiri zosangalatsa.

Komanso, zogulitsa zopanga tokha zomwe mungalimbikitse chitonthozo ndikupanga mphatso zabwino komanso zotsika mtengo kunyumba kwa banja lanu ndi abwenzi. Komanso zaluso zamtundu wa DIY zosiyanasiyana pakupanga zaluso za ana.

Ponena zodzipaka nokha, munthu ayenera kusamala kwambiri, chifukwa zotsatira zake sizabwino nthawi zonse. Malowa kunyumba amatenga zithandizo zamankhwala ena okhala ndi wowerengeka azitsamba. Koma musanakhazikitse chithandizo chilichonse, muyenera kuganizira mosamala zonse ndipo ngati zingatheke, pitani kuchipatala.

Malangizo onse omwe atengedwa patsamba "kunyumba", athandizira kupanga zaluso zapadera komanso zosagwirizana panthawi imodzi ndikusunga ndalama zanu.

Kuchepetsa thupi kunyumba?

Monga mukudziwa, kuchepa thupi kumatheka chifukwa chophatikiza zakudya zoyenera ndi masewera olimbitsa thupi olimbitsa thupi. Chinsinsi cha njira yochepetsera kunenepa kunyumba ndikuti muyenera kuchepetsa zama calorie poyerekeza ndi omwe anali onenepa kwambiri. Chifukwa chake adzawotchedwa masana osasungidwa ngati mafupa amafuta. Chakudya chanu chizikhala ndi zinthu zofunika komanso zinthu zina kuti thupi lanu lizigwira ntchito bwino.

Mutha kukhala ndi chidwi ndi: Momwe mungakulitsire chitetezo cha mthupi

Zakudya za kuwonda

Tsatirani malamulo oyambirira azakudya zabwino, azikuuzani momwe mungadye kuti muchepetse kunenepa kunyumba:

Zakudya zamafuta ochulukirapo zomwe zimafunikira kudya m'mawa, zimaphatikizapo chimanga (mpunga, Buckwheat ndi oatmeal), mbale zamasamba ndi buledi wopanda tirigu,
Zakudya zamapuloteni zimaphatikizidwa ndi masamba atsopano ndipo zimaphatikizidwa muzakudya zilizonse zazikulu - izi ndizakudya zamafuta ochepa komanso nsomba, mazira, zinthu zamkaka, bowa ndi nyemba,
Chakudya chizikhala ndi zipatso ndi ndiwo zamasamba - choyambirira ndichochepa kwambiri chifukwa cha shuga ndi chakudya panthawi yam'mawa ndikudya pakati pawo ndikudya kwamadzulo, chachiwiri - kolifulawa ndi kabichi yoyera, beets, kaloti, udzu winawake, broccoli, tomato, radishi ndi nkhaka,
payenera kukhala ndi mafuta osachepera - osapitilira supuni ya mafuta a masamba patsiku, mtedza pang'ono ndi nsomba munyanja yozizira.

Kodi ndi chiyani chomwe sichiyenera kudya pomwe mukuchepetsa thupi?

Kodi pali chakudya chotani kuti muchepetse kunenepa? M'malo mwake, funso ili ndi njira zake:

ginger - imathandizira kagayidwe, kumathandizira magazi, kuchepetsa kudya, ndibwino kudya supuni 1 kawiri patsiku,
mandimu - okhala ndi michere yambiri, mavitamini ndi zina zofunikira, mulibe ma calories, imathandizira kagayidwe kachakudya,
mbewu za chia - alinso sage ya ku Spain, amathetsa mavuto pakhungu ndi mitsempha yamagazi, imakhudzanso njira za metabolic,
khofi wobiriwira - amaletsa njala, imayendetsa ubongo, womwe umakhala ndi caffeine ndi chlorogenic acid,
zipatso za goji - barberry ya ku Tibet imathandiza bwino ziwalo zonse za thupi, kukonza ntchito yake,
chokoleti chakuda - flavonoids amalepheretsa kuwoneka kwa magazi, mapangidwe amalimbitsa njira yoyendayenda, ndipo magawo angapo azogulitsa ndi angwiro pazakudya zonse,
tiyi wobiriwira - ndi antioxidant wachilengedwe, amachita chimodzimodzi ndi khofi wobiriwira thupi,
tsabola wa tsabola - kapena tsabola wofiyira wowonjezera kumawonjezera kutentha kwa thupi, komwe kumayambitsa kuwotcha kwamafuta ndikuyambitsa metabolism.

Kalori tebulo zamasamba

Koma zomwe sizoyenera kukhala ndi chidwi ngati mukufuna kukhala wowerengeka komanso chiuno chochepa kwanthawi yayitali:

maswiti - shuga, mchere, chokoleti cha mkaka, maswiti, zipatso zotsekemera,
confectionery ndi makeke opangidwa kuchokera ku premium ufa,
Zakudya zokazinga ndi zosuta - osapatula,
zakudya zamafuta kwambiri - tchizi kuposa 40% mafuta, masoseji ndi mafuta anyama.

Njira Zowonera Kwambiri

Pali njira zitatu zazikulu zochepetsera thupi:

Sinthani kwambiri zakudya zanu,
kuchita masewera olimbitsa thupi nthawi zonse,
zamagetsi chidziyesetsa nokha.

Ganizirani njira iliyonse yothanirana ndi kunenepa kwambiri mwatsatanetsatane.

Pali machitidwe ambiri oyenera ndikuwongoleredwa kuti muchepetse kunenepa kwambiri. Onsewa amathandizira momwe amachepetsa thupi kunyumba, makamaka zakudya:

Hollywood - zotsatira zachangu za makilogalamu khumi ndi zisanu m'milungu iwiri, koma mndandanda wazochepa kwambiri,
madzi - mavitamini ndi madzi achilengedwe amakhutitsa thupi, koma nthawi yomweyo amayeretsa magazi ndi poizoni.
zipatso - vwende, apulo kapena chivwende, zimakhala ndi shuga, fiber ndi mavitamini ambiri, omwe amachita chimodzimodzi ndi njira yapita,
kefir - chochititsa chidwi cha minus 6-8 makilogalamu pa sabata, kuyeretsa matumbo ndi kudzikika ndi mapuloteni,
Wokondedwa - masiku asanu ndi awiri a mono-zakudya okhala ndi makilogalamu 5-8 pa nthawi imeneyi, poganizira kuti tsiku lina amaloledwa kudya zakudya zamtundu umodzi wokha.

Mungakhale ndi chidwi ndi: Kuphika mapiko mu uchi ndi msuzi wa soya

Zakudya zodekha komanso zopatsa thanzi:

Liepaja - potengera zomwe amakonda a CIS, mutha kudya mayonesi wopanda mafuta komanso kumamwa mowa wopanda mowa,
Maggie - dongosolo lolinganizidwa, lokhala pang'onopang'ono chifukwa cha 5,5 kg pa mwezi,
zakudya za keto - njira yamasewera yochepetsera chakudya komanso kuwonjezeka kwa mapuloteni muzakudya,
Njira ya a Pierre Ducane - mapulani okhala ndi mapuloteni angapo opangidwa ndi zinthu 100,
Kim Protasov - masabata 5 osatha, mndandandawu umaphatikizapo masamba, madzi ndi tiyi wopanda shuga.

Mankhwala othandizira kudya Ngati mukufuna kugwiritsa ntchito njira yosavuta yotereyi kuti muchepetse thupi kunyumba, tsatirani malamulo okhwima, ndi kuphweka kwake konse kungakhale koopsa paumoyo:

mankhwalawa madzi ndikumwa malita 2,5% amadzimadzi patsiku,
osakhazikika pamenepo kwa masiku opitilira 40, mumayang'aniridwa ndi adokotala,
masabata awiri musanasale, sinthani zakudya zamasamba ambiri,
pang'onopang'ono kutuluka kwa dongosolo, kuyambira ndi msuzi maola awiri aliwonse, pambuyo - supu mkaka, kefir, zipatso ndi masamba saladi,
mulingo woyenera kwambiri ndi masiku 10 - mwa atatu oyamba aja amatayika minofu ya adipose, ndiye kuti poizoni ndi poizoni, ndiye kubwezeretsa ntchito za thupi,
osagwiritsa ntchito njirayi pa chifuwa chachikulu, matenda a shuga ndi hepatitis, khansa.

Zochita kunyumba

Nthawi zambiri, kuchepetsa thupi kumatha kuchitidwa mwa kuchita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi pafupipafupi ndi njira yabwino yochepetsera thupi kunyumba, ngati mumatsatira dongosolo lomveka bwino lamakalasi omwe amaphatikiza Cardio ndi masewera olimbitsa thupi:

Ndikofunikira nthawi zonse kuti ndiyambe ndikubweretsa kutentha kwa magulu onse a minofu,
ndiye mphamvu yamagetsi ndi mphindi zitatu zolimbitsa thupi zitatu zamiyendo, mikono, kumbuyo ndi abs,
Cardio siteji - mphindi imodzi yakukali ngati mukuthamanga pomwepo, kudumpha kapena mphero,
Gawo lachiwiri ndi lachitatu kawiri pa kafukufuku wokwanira wamagulu amisempha,
Bwerezani - magawo awiri mpaka awiri kuphatikiza izi,
Gawo lomaliza ndikutambasuka ndi kupumula.

Kuti mukwaniritse bwino zomwe mukufuna, ndikofunikira kuchititsa masewera olimbitsa thupi a 3-4 pa sabata, ndikuwathandizira kuthamanga, kugudubuza kapena kupalasa njinga.

Mapuloteni

Amasinthana ndi chakudya chimodzi kapena zingapo, kulowa menyu masiku osala kudya. Amathandizira kuti thupi likhale ndi mphamvu zomwe amafunikira, kuzidyetsa pama cellular, sizimayambitsa ziwopsezo, kupatula nthawi zonse.

Mwa kugwedeza kwamaproteni komwe kumakuthandizani kuti muchepetse thupi mofulumira komanso moyenera, mutha kutsindika:

zakumwa zolemetsa zamafuta pang'ono ndi mapuloteni ochepa, pafupifupi 10 g pa kutumikiridwa - amabwera ndi zina zowonjezera mu mawonekedwe a pectin ndi chakudya, amagwiritsidwa ntchito m'malo mwa zakudya za 1-2,
zosakanikirana zamasewera zokhala ndi kudzipatula ndi l-carnitine - amapanga kuchepa kwa mapuloteni, amagwiritsidwa ntchito mwadongosolo kuchepa thupi ndipo ali oyenera anthu omwe ali ndi ntchito yayikulu, perekani zotsatira za kuchuluka kwakanthawi chifukwa kusowa kwa pectin,
zophimba zosavuta zoonda panyumba zozikidwa pa kefir, sinamoni ndi zipatso, zinthu zina zam'mera, zinthu zozikidwa pa tirigu wamera - m'malo mwake zimadya nkhomaliro kapena chakudya cham'mawa,
Mitengo ya mankhwala azitsamba ndi ma sutieti achilengedwe - akale ndi osavulaza, pomwe omalizawo akhoza kukhala ndi shuga ochulukirapo mukamagula m'masitolo kapena mumayendedwe ogulitsa.

Kumwa kwambiri thupi ndi imodzi mwanjira zosavuta komanso zosavuta kwambiri kuti muchepetse kunenepa.

Nayi maphikidwe osavuta omwe mutha kukonzekera kukhitchini yanu kuchokera pazinthu zosinthika:

kugwedezeka kwa nthochi - chikwapu mu blender kapena chosakanizira 1 1/2 nthochi kucha, 150 ml wa mkaka wosakola, uzitsine wa sinamoni ndi madontho angapo a vanila Tingafinye,
mkaka ndi dzira - momwemonso, sakanizani ma 150 ml a kefir otsika mafuta, magalamu 50 a tchizi chofufumitsa, azungu a zinziri 5-6 kapena nkhuku imodzi, onjezani nthochi imodzi kapena supuni ya mabulosi,
mapuloteni ndi mango - phatikizani magalamu 200 a tchizi wopanda mafuta ophikira, 150 ml ya yogurt yopanda mafuta ndi mango amodzi oboola,
minofu yolimbitsa minofu - chikwapu 200ml mkaka wofiyira ndi 100ml yogriki yachi Greek, supuni ziwiri za ufa wa mapuloteni, 1 nthochi ndi 6 sitiroko, supuni ya tiyi ya tirigu, kutsanulira 50ml wa madzi aliwonse omwedwa kumene mu chakumwa.

Kukonzekera kwa mankhwala

Kugwiritsa ntchito mankhwala kuyenera kuthandizidwa mosamala kwambiri.

Amayi ambiri akuganiza zophweka kuchepera thupi kunyumba, onani njira yopumira m'mafakitala:

Mapiritsi aku Thailand - ali ndi diuretic ndi mankhwala opatsirana, okhala ndi zinthu zachilengedwe, komanso mankhwalawa fenfluramine, omwe amamuwonjezera komanso amachititsa kuti kusala kudya kumveke.
chitosan - chakudya chowonjezera kuchokera ku zipolopolo za chipolopolo, chimakhala ngati chogwiritsa mwachilengedwe, chigawo chimodzi chokha cha mankhwalawa chimatha kuchotsa poizoni ndi poizoni womwe umasokoneza kochepa.
Vitacline ndi cholesteric wachilengedwe komanso wothandizirana ndi mankhwala otsekemera a cassia torus ndi rhubarb, kuphatikiza komwe kumachepetsa chilimbikitso ndikuchotsa njira zosayenda,
reduksin Kuwala - choyimira choyimira pazakudya zamagetsi zochokera ku vitamini E ndi linoleic acid, zimathandizira kukula kwa minofu ndikuchepetsa shuga yamagazi, zimawonjezera mamvekedwe a thupi lonse.
LiDa kapena Bilayt 96 ndi mankhwala osokoneza bongo omwe ali ndi fungus ya tinder, yomwe imaletsedwa ku Russia, imaphatikizaponso tsamba la lotus, coconut poria ndi khungu la m'mimba ya nkhuku.

Kuchepetsa thupi mothandizidwa ndi mapiritsi, pafupifupi podziyimira pawokha kapangidwe kake, kumabweretsa kukakamira komanso kupsinjika kwambiri kwa thupi, chifukwa chake limawoneka kuti ndilosatetezeka.

Njira zachikhalidwe zochepetsera thupi kunyumba

Pali njira zambiri zosavuta zolemerera zomwe munthu angatengere kunyumba, izi ndi monga:

Kusamba kosiyanitsa - kumalimbikitsa kukonzanso khungu, kutikita minofu yotentha kumachepetsa poizoni, kumachepetsa komanso kukulitsa ma pores, minofu ya minofu 10, mphindi 10 za njirayi ndi zofanana ndi mphindi 20 zophunzitsira zolimbitsa thupi.
Manga - chotsani masentimita ochepa amafuta ndi cellulite, choyamba muyenera kupukuta khungu ndi mchere wamchere kapena khofi, kenako kufalitsa ndi uchi, mpiru kapena chokoleti ndikulunga mu filimu yotsamira, konzekerani ndikupumula pafupifupi theka la ora,
maphikidwe a dzungu - saladi watsopano wamasamba wokhala ndi kaloti kapena dzungu phala limasintha matayiridwe, chiritsani ndikuchepetsa, kupaka dzungu lokhazikika kwa pafupifupi mphindi 30 mpaka 40, ndiye kuwonjezera supuni ya mpunga kapena oatmeal kwa iyo ndi mphodza kwa theka la ola limodzi, osathira mchere ndi osachulukitsa, idyani ngati chakudya chamasana kapena chakudya chamadzulo,
msuzi wa kabichi - umalepheretsa kupangika kwa mafuta ku chakudya cham'mimba, tikulimbikitsidwa kumwa m'magalasi awiri m'mawa m'mimba yopanda kanthu m'mawa ola limodzi musanadye, imatha kusakanizidwa ndi karoti ndi msuzi wa beetroot,
saladi wa panicle - kuchokera ku beets yatsopano, kaloti ndi kabichi yoyera, yovekedwa ndi mafuta opaka, ndimatsuka matumbo ku poizoni, amachotsa poizoni m'thupi,
chindapusa cha choleretic - kuchokera kwa dieelle, volodyushka ndi dandelion, kuthana ndi lipids msanga, kuthandizira kuchepa thupi, kupewa mapangidwe a chiuno mchiuno ndi m'chiuno.

Njira yachangu kwambiri yochepetsera thupi kunyumba

Mbali yamavuto amunthu wamafuta kwambiri sikufuna kuphunzira mosamalitsa monga kuphatikiza zakudya zoyenera ndi kuphunzitsidwa mokhazikika.

Njira yothandiza kwambiri yochepetsera kunenepa kunyumba ndikupeza zolimbikitsira komanso malingaliro abwino, kulandira chithandizo chamakhalidwe, chifukwa ndi ichi muyenera malingaliro oyenera:

siyani madandaulo onse, kukayikira, zovuta ndi mantha m'mbuyomu,
khalani ndi zomwe muli nazo mtsogolo momwe
khalani ndi zolinga zenizeni, kuzinyamula pazing'onoting'ono - kutaya makilogalamu awiri pa sabata, osati patsiku,
dzazitsani moyo ndi china chatsopano komanso chowala - ingolembetsani kuvina kofananira kapena kujambula,
kudzitamandira nokha pakuchita zonse, ngakhale mutakwaniritsa zochepa, kuti mubwezeretse chikondi chanu ndi thupi lanu.

Psychology imathandizira kuti tichotse mokwanira thupi komanso malingaliro. Koma kuti muchepetse kuthamanga kwenikweni, muyenera kutsatira mfundo zitatu zosavuta:

zakudya zoyenera
kuchita masewera olimbitsa thupi nthawi zonse
kupumula kwakanthawi.

Kuchepetsa thupi kunyumba popanda zakudya?

Funso lamuyaya, ndizotheka kuti muchepetse thupi popanda zakudya, ili ndi yankho labwino, lomwe ndi:

kutsatira malangizo a chakudya, kudya zakudya zochepa zosafunikira,
Osasiya maphikidwe azakudya zanu zomwe mumakonda ndi zinthu zokoma, kusintha zakudya moyenera, ndikusankha kudzikongoletsa pang'onopang'ono kapena mwamphamvu,
kuwerengera ndikuwongolera zopatsa mphamvu kunyumba ndi kuntchito, pafupifupi kudziwa momwe mumagwiritsira ntchito mphamvu masana,
mulembe tsiku lililonse m'mawa ndi tsiku,
khalani pafupifupi 7500 kcal pa kilogalamu iliyonse yakulemera kwambiri - kuyenda, Cardio, ntchito zakunja, ntchito zolimbitsa thupi,
mukusunga gawo lakumbuyo, gwirani ntchito yambiri kuti thupi lizikhala ndi nthawi yokwanira mafuta ndi mafuta ambiri.

Ndipo komabe - musakhale adyera ndikugawana nawo pamagulu ochezera pa intaneti!
Uku ndikothokoza kwabwino kwambiri kwa ife ...

Zolemba za kuchepa thupi kunyumba

Zifukwa zosiyanasiyana zimatha kupangitsa kuoneka ngati zamafuta kwambiri ndipo palibe amene amatetezeka kuvutoli. Choyamba, madipoziti amafuta amayamba chifukwa chamadya ochulukirapo, kudya zakudya zamafuta ambiri, kukhalabe ndi moyo wokhala phee, komanso kukhala pafupipafupi pamavuto.

Zinthu zonsezi zimawononga thanzi.Ngati munthu ali ndi zovuta zina zambiri zomwe sizingatheke kuzipewa, izi zimakhudza kulemera kwenikweni. Panthawi yodabwitsayo, kupanga kwa cortisol ya mahomoni kumakulirakulira. Chifukwa cha izi, ma kilogalamu owonjezera amayamba kudziunjikira mthupi. Pofuna kupewa njirayi, muyenera kuyesetsa kuti musachite mantha pazinthu zosiyanasiyana.

Kuwoneka kwa mapaundi owonjezera kumatha kuyambitsidwa ndi kuphwanya njira yoyenera yogaya. Malinga ndi thupi. Njira imeneyi ikasokonekera, kudzaza ndowe kumayambira m'matumbo mwake, chifukwa cha momwe mankhwalawa amadzakulirakulira. Zinthu zonse zovulaza zimalowa mkatikati mwa makhoma am'mimba. Zonsezi zimakwiyitsa kutsegulira kwa kuyamba kwa njira yopangira minofu ya adipose ndi thupi. Chifukwa chake, ngati pali kuyika kwamafuta m'chiuno, ichi chikhoza kukhala chizindikiro choyamba cholephera kugaya chakudya.

Kodi kudya kuti muchepetse kunenepa?

Choyamba, muyenera kuyesa kusintha njira yazakudya. Chowonadi ndi chakuti anthu ambiri amawononga ntchito yotumikirapo kuposa momwe amafunikira. Zonsezi zimabweretsa kudya kwambiri. Ili ndi vuto lalikulu, monga kuwononga chidwi cha ma receptors, omwe amayankha njira yotambasulira m'mimba, kumatha kupatsa ubongo chizindikiro choti satiety yabwera.

Muyenera kusamala kwambiri ndi chidwi chanu. Kuti muchite izi, muyenera kusintha magawo abwino, komanso kuwonjezera zakudya zanu ndi zakudya zochepa zopatsa mphamvu zomwe zimakhala ndi fiber yambiri.

Musaiwale za chakudya cham'mawa. Chakudyachi chiyenera kukhala chamagulu awiri ndipo pafupifupi 25% ya chakudya chatsiku ndi tsiku. Zikhala zothandiza kudya zofufumitsa, zowazidwa ndimafuta ochepa (pafupifupi 1 tbsp. LL). Mutha kuwonjezera chakudya ndi gawo la mazira okazinga, tchizi chamafuta pang'ono ndi theka la phwetekere.

Palibe chifukwa choti tidzaiwale za vitamini C Kudzakhala kokwanira kudya mphesa imodzi panthawi yam'mawa, yomwe ndi pafupifupi 65% ya zomwe zimachitika tsiku lililonse ndi ascorbic acid. Kuphatikiza apo, zipatso zamtundu wa zipatso zimachedwetsa kugaya, kotero kumverera kosangalatsa kumakhala kwa maola angapo.

Ndikofunika kukumbukira kuti simungathe kulanda thupi lanu, zakudya zomanga thupi, mapuroteni ndi mafuta, chifukwa zinthu izi zimapangitsa kuti ziwalo zonse zamkati zizigwira ntchito bwino. Pokhapokha ngati kulibe, pali mwayi wakuwonongeka m'moyo wabwino. Ichi ndichifukwa chake kuchuluka kwawo kuyenera kuyendetsedwa bwino ndikuwonjezera zakudya zanu ndi zinthu zofunikira.

Ndi zakudya ziti zomwe zingakuthandizeni kuchepetsa thupi?

Pofuna kutaya mapaundi owonjezera nokha kunyumba, muyenera kutsatira malangizo otsatirawa a akatswiri azaumoyo:

Ndizothandiza kudya nsomba zam'madzi zamchere, chifukwa zimakhala ndi mafuta a omega-3 acid, omwe amagwiritsidwa ntchito muzakudya zamafuta ambiri. Mutha kuchepetsa kuchuluka kwa nsomba, chifukwa mumangofunika kuzimitsa pamoto wochepa.

Ma Walnuts amakhala ndi mafuta ochulukirapo a monounsaturated acid, kuphatikizapo omega-3 acid acid. Chifukwa chodya mtedza wamtunduwu, zimatha kupititsa patsogolo kuchepa thupi, chifukwa kulakalaka kumachepa.

Iyenera kuthandizidwa makamaka pa kuchuluka kwa mchere womwe umagwiritsidwa ntchito tsiku lililonse. Iyenera kuwonjezedwa pang'ono pakuphika. Ndikofunika kuti mchere uzikhala wokonzeka kudya. Mchere umakhala ndi vuto limodzi - umasungabe madzi owonjezera m'thupi, womwe umakwiyitsa mawonekedwe a edema.

Kuchokera pazakudya zanu, muyenera kuyesa kupatula maswiti osiyanasiyana, makamaka zopangidwa ndi ufa. Ichi kwa atsikana ambiri chimakhala chovuta kwambiri, chifukwa nthawi yochepa thupi limayamba kufuna maswiti. M'malo mwa zakudya zopatsa mchere, mutha kusiyanitsa zakudya zanu ndi uchi wachilengedwe, ma jellies a zipatso ndi masaladi, zipatso zouma. Komabe, ndizochepa zokha za maswiti achilengedwe omwe amaloledwa.

Ndikofunikira kukumbukira kuti mapuloteni amafunikira kuti thupi lonse lizigwira ntchito. Zakudya zamapuloteni zimakhala bwino kuzimeza madzulo. Chifukwa chake, pakudya kwamadzulo, mutha kuphika chifuwa chophika, nkhumba yophika kapena ng'ombe.

Zakudya zomanga thupi zimatengedwa bwino ndi thupi mu theka loyambirira la tsiku. Chifukwa chake, tikulimbikitsidwa kudya zakudya zokhala ndi chakudya chambiri cham'mawa.

Chakudya chamasana, zakudya zomwe zimakhala ndi mafuta ambiri ndizabwino. Komabe, izi sizitanthauza kuti mutha kudya makeke opanda malire ndi maswiti ena. Ndikokwanira kudya supu ndi kuwonjezera kwa batala pang'ono kapena kirimu wowawasa.

Pokhutiritsa thupi kufunika kwa mapuloteni, ndikokwanira kudya kuphatikiza tchizi, nyama, nsomba, mazira. Zinthu zonsezi zimapangitsa kuti muzimva kukomoka nthawi yayitali, komanso kuti muchepetse kuchuluka kwamafuta.

Mukamasankha nyama, ndibwino kuti musankhe mitundu yamafuta ochepa. Komanso, zipatso ndi ndiwo zamasamba zatsopano ndizothandiza kwambiri kwa thupi, kuphatikiza zinthu zomwe zimagwiritsidwa ntchito popanga tirigu wathunthu.

Masana muyenera kumwa pafupifupi malita ndi theka amadzimadzi, omwe amathandizira kuchotsedwa kwachilengedwe kwa poizoni woyipa ndi ma depositi ena ochokera mthupi.

Tsiku lonse, amaloledwa kudya zosaposa 2000 Kcal.

Kukulunga Kwanyumba

Musanapitirire mwachindunji pakukulunga, ndikofunikira kudziwa ngati kuzizira kapena kutentha. Njira yachiwiri imapereka zotsatira mwachangu, koma ili ndi zotsutsana zambiri.

Kenako muyenera kutsata njira yoyeretsera khungu. Kuti muchite izi, mutha kugwiritsa ntchito chopukutira chosavuta, cholocha thupi pasadakhale, kusamba kutentha. Chifukwa cha njirayi, pores amatseguka, ndipo khungu limatenga zakudya zabwino kwambiri, pomwe munthawi yomweyo, njira yotulutsira poizoni woipa m'thupi imathandizira.

Ndikofunika kukumbukira lamulo limodzi - simungathe kuchita momwe timawerengera nthawi zambiri, zidzakwanira katatu mkati mwa sabata. Masiku ena onse, musanakulunge mumangofunika kusamba.

Pakukulunga, ndikofunikira kukonzekera filimu yayikulu-pulasitiki pasadakhale kuti muthe kuluka madera onse ovuta a thupi.

Kenako, gawo lomalizidwa kuluka limayikidwa pakhungu ndikugawanika wogawana ndi madzi onyowa.

Kenako thupi limakulungidwa ndi filimu. Mukamapanga zovala zotentha, ndikofunikira kuvala zovala zotentha, zomwe zimapangitsa kuti pakhale msuzi. Pankhani ya mtundu wozizira wokumata, palibe chifukwa chofikira.

Kutalika kwa njirayi ndi pafupifupi mphindi 30, ndiye muyenera kutsuka osakaniza pakhungu ndi madzi ambiri ofunda. Pamodzi ndi thukuta, zinyalala zoyipa zimachapidwa.

Sitikulimbikitsidwa kupukuta khungu ndi thaulo, ndibwino ngati liziwirira lokha. Pambuyo pa njirayi, mosalephera, moisturizer iliyonse imayikidwa pakhungu. Njira yabwino ikakhala kugwiritsa ntchito kukweza kwa gel kwa thupi, komwe kumadalira dongo la ku Cambrian la buluu.

Maphikidwe Akanyumba

Kukulunga chokoleti pafupipafupi ndi seaweed kumabweretsa zabwino pa chithunzi chanu ndi khungu:

Algae imanyowa m'madzi ozizira ndikusiyidwa kwa pafupifupi maola asanu.

Pambuyo pa nthawi yomwe yatchulidwa, kapangidwe kake kamaphwanyidwa pogwiritsa ntchito blender.

Cocoa wopanda mafuta (100 g) umayambitsidwa ndikuchokera.

Zosakaniza zonse zimaphatikizidwa bwino mpaka kuchuluka kwa kusasinthika kwapangidwa.

Kutsegulira okonzeka kumayikidwa pazomangira zomwe zakonzedwa kuti zisenthe pasadakhale, zomwe zimakutidwa m'malo onse ovuta.

Kutalika kwa kukulunga ndi pafupifupi mphindi 40-60, pambuyo pake osakaniza amasambitsidwa ndi madzi ozizira kuchokera pakhungu.

Kupanga ndi algae ndi dongo, muyenera kutsatira dongosolo lotsatirali:

Tengani seaweed (1/2 tbsp.), Dongo lamtambo, mafuta ofunika a mandimu (0,5 tsp), madzi opanda kanthu.
Choyamba, mtchire umapakidwa bwino ndi dongo, ndiye kuti madzi ofunda amawonjezeredwa.
Clay wasiyidwa kwa mphindi 20. Pakadali pano, ziyenera kuziziratu.
Mafuta a mandimu amalowetsedwa ndikuchokera.
Chochita chimapaka pakhungu, pamwamba pa thupi pamavulala ndi pulasitiki.
Kutalika kwa njirayi ndi pafupifupi mphindi 50, ndiye kuti osakaniza amasambitsidwa ndi khungu ndi madzi ozizira.

Kutikita minofu

Kukonza chithunzi ndikuchotsa mafuta osakanikirana, tikulimbikitsidwa kumachita minofu yosavuta, chifukwa:

kuchotsa mafuta m'mimba, tikulimbikitsidwa kuthana ndi anti-cellulite,

kutikita minofu kungachitike ku mbali iliyonse ya thupi,

Pambuyo kutikita minofu, ikani mafuta kapena moisturizer ku ziwalo zochapidwa thupi.

Kupereka masewera olimbitsa thupi pafupipafupi, njira zodzikongoletsera za anti-cellulite (massage, kukulunga kwa thupi, ndi zina) ndikusintha zakudya zanu, mutha kubweretsa chiwonetserochi mwachangu. Njira yokhayo yophatikizidwa yomwe ingathandize kukwaniritsa zotsatira zomwe mukufuna.

Zomwe mumayenera kuchita kuti muchepetse thupi mofulumira, onani vidiyo iyi ya Elena Silka:

Kuchepetsa thupi mwachangu kunyumba. Lamulo 1

Zotsatira zanu zonse zakutsogolo mthupi lanu zitha kuchepa thupi zimatha kuwonjezeredwa katatu, ndipo, izi zitha kuchitidwa pokhapokha ngati muli ndi thanzi labwino. Ngati mumadzifunsa momwe mungachepetse thupi kunyumba mwachangu komanso popanda vuto la thanzi, ndiye zonse zomwe muyenera kuwonjezera ndi chida champhamvu kwambiri chochepetsera kunenepa - chilimbikitso.

Muyenera kuyamba kuchepetsa thupi pompopompo! Mawa sizibweranso, komanso Lolemba lotsatira. Ngati mukuwerenga nkhaniyi - mwayamba kale kuchita gawo loyamba, pitilizani kupita mtsogolo motsatira, ndipo mudzawona zotsatira zake.

Kuyeretsa thupi la poizoni mukamachepetsa thupi

Othandizira thanzi amawona ngati kuyeretsa kwa Enterosgel monga gawo lofunikira pulogalamu iliyonse yochepetsera thupi. Amamwa mwachangu ma sumu ndi poizoni, omwe amalowa mthupi zochulukirapo panthawi yomwe mafuta awonongekera. Mafuta akaphwasukidwa kwambiri, mankhwalawa amalowa m'magazi, ndikupangitsa matenda ochulukirachulukira, nseru ndi vuto losasangalatsa mkamwa, gastritis ndi matenda am'miyendo, khungu losalimba lomwe limakhala ndi ziphuphu. Anthu amalakwitsa kuganiza kuti zinthu izi zimagwirizanitsidwa ndi kuchepa kwa chakudya chama calorie, koma zoona zakezo vutoli limakhala ndalamazi! Ndikofunikanso kuti Enterosgel amadzaza bwino m'mimba, potero amapanga kumverera kwachisoni, ndipo nthawi yomweyo amatenga madzi a m'mimba ndi michere. Chifukwa chake kukwiya kwawo pamakoma am'mimba sikutenga mbali, ndiye kuti, kuchepa thupi sikutha ndi gastritis.

Momwe mungachepetse thupi kunyumba. Lamulo 4

Zothandizira zowoneka bwino kunyumba. Mwa kusintha zakudya zanu komanso kuwonjezera zolimbitsa thupi, monga zigawo zikuluzikulu za njira yochepetsera thupi, musaiwale za njira zowonjezereka zomwe zingakuthandizeni kuchepetsa thupi kunyumba. Nayi ena a iwo:

Ntchito yofunikira pakuchepetsa thupi imaseweredwa ndi kuchuluka kwa vitamini D. Vitamini iyi, kuwonjezera pa kutenga nawo gawo mu calcium metabolism, imathandizidwanso mwachindunji pakupanga mapuloteni (kuphatikizapo minofu). Njira izi zimafunikira mphamvu, momwe thupi liyenera kuwononga mafuta omwe alipo. Chifukwa chake, kuwonjezera pazakudya ndi masewera, ndikofunikira kutenga vitamini D, mwachitsanzo, mapiritsi a Ultra-D otsekemera. Muli 25 μg (1,000 IU) ya cholecalciferol (vitamini D3), chifukwa cha mapiritsi a Ultra-D otafuna, amatha kutengedwa nthawi iliyonse yabwino ndipo safuna kutsukidwa.
Sauna ndi Russian kusamba. Njira imodzi yochepetsera kuwonda kwambiri mu sauna ndikusisita thupi ndi uchi kapena mchere, pomwe mukakhala m'chipinda cha nthunzi mumayamba thukuta kwambiri, komwe kumatha ngakhale mutachoka m'chipinda chinyezi. Onjezani njirayi momwe mungathere ndikudzimata nokha mu pepala kapena bafa kwakanthawi. Cholepheretsa njirayi ndikupezeka pakhungu la zotupa, zipsera ndi zotupa zina pakhungu.
Ma zononaankakonda kukonza manambala. Kirimu yotentha imakhala yabwino kwambiri, yomwe imalimbikitsa kagayidwe m'thupi, imasintha magazi ndikuyenda m'mitsempha chifukwa cha matenthedwe ogwiritsidwa ntchito pamavuto.
Zovala zapadera zopangidwa ndi nsalu zapamwamba kwambiri - zazifupi, mathalauza, malamba. Kuvala pa masewera olimbitsa thupi, mumathandizira mphamvu zolimbitsa thupi, chifukwa cha kutentha kwa mafuta osaneneka.
Kusisita - yabwino kwambiri, imapumitsa thupi, kukonza khungu ndikuwongolera kagayidwe. Mitundu yonse ya massager yomwe ikugulidwa pakadali pano itha kusintha mmalo mwa akatswiri othandizira kutikita minofu ndikuthandizirani kuonda msanga kunyumba.
Kutikita madzi. Popeza mudagula masizidwe opunthira madzi osamba, mutha kuphatikiza thupi lanu mothandizidwa ndi njira zamadzi.
Kuchokera pamadzi Malo osambira osiyanasiyana ndi othandizanso kwambiri polimbana ndi kunenepa kwambiri - koloko, nyanja, yokhala ndi mafuta onunkhira, azitsamba. Malangizo omwe amatenga madzi osambira osiyanasiyana ndi otere - ayenera kumwedwa masiku awiri motsatizana asanagone, ndiye kuti mupumule masiku awiri.
Manga - algal, matope, mafuta, uchi, dongo. Iyi ndi njira imodzi yowonjezera yomwe imagwiritsidwa ntchito pakuchepetsa thupi - magawo atatu mpaka anayi akukwana kukwaniritsa kutsika m'chiuno ndi m'chiuno. Zitha kuchitidwanso kunyumba, kuphatikiza ndi kutikita minofu komanso kusamba koyambirira ndi mchere wam'nyanja - ndiye kuti njira yochepetsera thupi izikhala yachangu!

Zithandizo Zamakono za Cellulite

Njira ina yodalirika komanso yotsika mtengo yogwiritsira ntchito cellulite kukulunga, yomwe ingagwiritsidwe ntchito kunyumba, ndi mafuta ofukizira. Mwachitsanzo, zogonana zoyenera zapezedwa ndi mafuta a Kapsikam posachedwa, omwe, kuwonjezera pa analgesic, amakhalanso ndi "mbali" yabwino - imachepetsa mawonekedwe a peel owondedwa. Mphamvu yotsutsa-cellulite ya mafuta imatheka chifukwa cha zinthu zina zomwe zimapanga zomwe zimapangika: ie, nonivamide, camphor ndi turpentine, zomwe zimatenthetsa minofu, kusintha magazi, chifukwa chake njira za kagayidwe kazinthu pamavuto. Kuphatikiza apo, mafuta amachepetsa kutupa, omwe, monga lamulo, amapezeka mu minofu yomwe imakhudzidwa ndi matendawa. Komabe, sikulimbikitsidwa kugwiritsa ntchito mafuta mu mawonekedwe ake oyera, chifukwa mutha kuwotcha. Ndikwabwino kuzisakaniza ndi zonona wamba za ana ndikuyesa m'malo ochepa khungu lisanachitike

Momwe mungachepetse thupi mwachangu kunyumba. Lamulo 5

Maganizo aumunthu. Kuchepetsa thupi mwachangu kunyumba sikuyenera kuyamba ndi masewera kapena masewera. Chofunika koposa zonse ndi mkhalidwe wamaganizidwe. Muyenera kudziwa bwino kuti mukufuna kuchepa thupi ndikuwoneka bwino. Mwakumvetsetsa ndi kuvomereza izi, mutha kudziletsa.

1.Choyambirira komanso chosasangalatsa chomwe muyenera kuchita ndi kuvomereza kuti mukudwala komanso mukudwala kwambiri, makamaka ngati kulemera kwanu kumakhala kwakukulu kuposa momwe mumafunira. Kuti muthane ndi matenda anu, muyenera kusintha moyo wanu ndikutsatira nthawi zonse, apo ayi nthendayi ibwereranso.
2. Lingaliro lochepetsa thupi ndi chisankho chanu chokha, ndipo palibe amene angakukakamizeni kuti muzidya, kusewera masewera ndikutsatira malamulo ena, kupatula nokha.
3. Lumikizanani ndi anthu omwe ali ndi malingaliro ofanana, gawanani ndi anthu omwe ali ndi mavuto omwewo - pezani gulu lothandizira.
4. Sungani zolemba zanu zolemetsa - fotokozani zonse zomwe zimakuchitikirani, zolemba izi zimakulangani ndikuthandizani kupewa zolakwa.
5. Phunzirani kufotokozera zosokoneza - zimachitika nthawi zambiri. Osadziyankhula, koma khululukirani ndikupitiliza kuchita mogwirizana ndi lingaliro lanu.
6. Pezani zolimbikitsira zoonda. Itha kukhala kunyada mwa inu nokha, kuwopa kukulira kapena kudwala, chikondi, ngakhale kuchitira nsanje anzanu omwe adakwanitsa kukhala olimba.
7. Dzilimbikitse nokha - kuti mutenge chithunzi cha thupi lanu losinthidwa ndikusanthula pafupipafupi, dzipulumutseni nokha chifukwa cha zomwe mwachita - dzipatseni mphatso, pitani pabwalo lamasewera, mugule malo omwe mumakonda a chokoleti.
8. Onetsetsani kuti mwatenga gawo kuti magawo anu azitsimikiziridwa ndikuwonetsa kokwanira.
9. Pitani kachidutswa kakang'ono koma kogwira ntchito - sinthani mbale zazikulu ndi mbale zazing'ono, ndipo magawo anu azikhala ochepa.

Aliyense amadziwa, kapena osamva pang'ono, kuti kuchepetsa thupi mwachangu komanso kuchepetsa thupi pazonse sizothandiza kwambiri komanso sizothandiza: thupi lilibe nthawi yoti lizolowere kukonzanso kopitilira muyeso.

Dzikondeni nokha momwe inu muliri. Mukakhala bwino, sizitanthauza kuti ndinu oyipa. Ichi ndi chifukwa chokonzera zinthu - zinanso. Palibenso chifukwa chodzidalira pakalilore - izi sizithandiza pakuchepetsa thupi, koma m'malo mwake.

Munthu amene akufuna kuchepa thupi msanga amapeza mwayi wa 100, munthu amene safuna kupeza zifukwa 100. Kumbukirani izi mukakumana ndi chifukwa chomwe simungapitilire kulemera msanga.

Momwe mungachepetse thupi mwachangu kunyumba. Lamulo 6. Kuteteza chiwindi

Njira yowotchera mafuta imadzetsa nkhawa pama cell a chiwindi, kuwonjezera apo, zakudya zina, makamaka zovuta kwambiri, zokhala ndi malire, zitha kuvulaza chiwindi. Chifukwa chake, tikulimbikitsidwa kuti tizikhala ndi zakudya ndi hepatoprotectors. Mwachitsanzo, Legalon, mankhwala oyamba omwe amachokera ku mkaka nthula kwambiri pakati pa analogues komanso okhutira ndi gawo limodzi la silymarin, lomwe limalimbitsa zimagwira, limalimbikitsa ntchito ya maselo a chiwindi, komanso limalepheretsa kulowetsedwa kwa zinthu zakupyola mkati mwake. Kuphatikiza pa kuteteza, mankhwalawa amachepetsa kutupa ndikuthandizanso kukonzanso maselo a chiwindi.

Gonjetsani kumverera kwanjala. Nthawi zambiri, chifukwa cha "kuwonongeka" kwa chakudya ndikulephera kuthana ndi vuto lokhala ndi njala lomwe limachitika chifukwa chochepetsa chakudya chamagulu omaliza. Pofuna kuchepetsa kusadya komanso kupewa kusokonekera, madokotala amalimbikitsa Cefamadar, yemwe amagwira ntchito mwachimvekere pakakhala njala muubongo komanso amachepetsa chilakolako chofuna kudya. Mulibe sibutramine ndipo imagwira ntchito mokoma, popanda zotsatira zoyipa, kusiya kudya sikumadzetsa chilimbikitso ndi kubweretsanso "mapaundi" omwe "adagwa".

Khalani ochepetsetsa popanda masewera olimbitsa thupi

Kuchita zolimbitsa thupi pafupipafupi, ngakhale kuchitikire kunyumba, kumathandizanso kuti thupi lizizirala ndi khungu. Ndiwothandiza pamtunduwo komanso chamoyo chonsecho: chithokomiro chimagwira ntchito popanga mahomoni a chithokomiro omwe amayang'anira kupangira kagayidwe. Iwo omwe sangathe kupita ku masewera olimbitsa thupi ayenera kuyamba kunyumba.

Maphunziro a amuna ndi akazi pafupifupi ndi ofanana. Kusiyanako ndikuwerengera kwa njira ndi zomwe zikuyenera kukwaniritsidwa.

Mulinso:

Cardio workload: zoyambirira zolimbitsa thupi zimawoneka ngati kuyenda pafupipafupi poyenda pang'onopang'ono. Kwa iwo omwe sanazolowere kuyenda kwambiri, mphindi khumi ndi zisanu ndi zokwanira kuyamba ndi kuwonjezeka pang'onopang'ono kwa nthawi yoyenda mpaka ola limodzi kapena kusintha kwa kuthamanga,
Katundu wamagetsi: maphunziro ndi mphamvu zolimbitsa thupi imathandizira ndikukhalitsa njira za metabolic pamlingo woyenera. Popanda iwo, minofuyo sidzakhala yotakata, ndipo kupirira kwa thupi sikudzakula. M'makalasi kunyumba, sankhani masewera olimbitsa thupi omwe safunikira zida zapadera.

Pulogalamu Yoyambira Kunyumba Yogwira Ntchito

Kusunthika kwakubwino kwa mphindi 10-15 ndikofunikira pasanaphunzire chilichonse. Nthawi imeneyi, minyewa ndi minyewa imafunduka, konzekerani ntchito, yomwe imachepetsa kwambiri ngozi kapena kuvulazidwa. Mukamaliza kuchita masewera olimbitsa thupi.

Pulogalamu yachitsanzo imawoneka motere:

Amphaka okhala ndi chiwerengero chochulukirapo chobwereza. Kwa oyamba kumene, njira zitatu ndizokwanira. Katunduyo amapita ku minyewa ya m'miyendo ndi m'miyendo.
Ochita kusuntha apamwamba, okhala ndi mawondo kapena othandizira pang'ono. Ndikofunikira kuchita kuchuluka kwa nthawi mu njira zitatu. Kuchita izi kumathandizanso kumeta lamba lonse komanso mbali yakumbuyo.
Bench kanikizani mmalo moyimilira / atakhala. Ngati pali maumboni kunyumba, ndiye muyenera kuwgwiritsa ntchito. Imachita kuyambira 8 mpaka 15, katatu. Kuchita masewera olimbitsa thupi ndikofunikira kuti mzere wokongola wamapewa ndikupunthwa.
Kupotoza: katundu pamtunda wagona. Chitani kuchuluka kokwanira nthawi zingapo m'njira ziwiri.
Kupotoza: kugona pansi, kwezani matako, kuyesera kuchuluka kobwerezabwereza pamitundu iwiri.

M'maphunziro oyamba, kupumula kwakanthawi kumalimbikitsidwa pambuyo pochita masewera olimbitsa thupi nthawi yayitali pambuyo pobwezeretsa kupuma. Pang'onopang'ono, nthawi yopuma imachepetsedwa kukhala masekondi 60. Kumayambiriro kwenikweni, ndikokwanira kuchita kamodzi kokha pa sabata ndikuyenda tsiku lililonse. Pambuyo pake, kuchuluka kwa masitima kumawonjezereka mpaka kawiri, kenako katatu.

Pulogalamu yopukuta minofu kunyumba

Mutha kumanga minofu osayendera masewera olimbitsa thupi ngati mukudziwa kupanga pulogalamu ndikuthana ndi ulesi, zomwe zimapangitsa kukhala kovuta kupeza nthawi yolimbitsa thupi kunyumba. Pali masewera olimbitsa thupi ambiri kuti apange minofu kunyumba. Kulimbitsa thupi kulikonse kuyenera kupititsidwa ndi kutentha, ndipo mutadutsa zovuta zonse - kutambasuka komwe kumakupatsani mwayi wochepetsa kukhumudwa kwa minofu.

Pulogalamuyi imawoneka motere:

Zokongoletsa 10 zokongola komanso zopapatiza.
8 zophulika-zikuphulika: pakukwera, mukamachita zodumulira zam'mwamba, kanikizirani pansi kuti manja anu aletse kugunda.
Amphaka pa mwendo umodzi ndikutsindika pa mpando kapena mbali ina ya kutalika komweku. Ponyani mwendo wakumanja pampando wampando, mwendo wakumanzere pang'ono pang'ono, khalani pansi modekha, imani. Bwerezani katatu pa mwendo uliwonse.
12 zokoka ndi chosinthira kumbuyo.
Kukankhira mmanja ndi zina zambiri, ndikuyimirira motsutsana ndi mutu wakhoma pansi.
Ma back-ups am'mbuyo pamipando. Pumulani pafupi ndi mipando yoyimirira moyang'anizana, miyendo ndi mikono. Chitani zankhondo, kuyesera kugwa motsika momwe mungathere.
12 akukweza miyendo mulendewero yopingasa. Miyendo imakwera kwambiri momwe ingathere, osasunthika.

Pumulani mukamaliza masewera onse olimbitsa thupi, bwerezani kuyambira koyambira mpaka kumapeto mozungulira, katatu. Zotsatira zabwino, muzichita tsiku lililonse, m'masiku osowa maphunziro, yendetsani mopepuka, zolimbitsa thupi.

Panthawi yomwe bala yopingasa simakhala mu nyumba, mutha kuyeseza mumsewu. Kuti muwonjezere kupirira, khadi ya Cardio imaphatikizidwanso pulogalamuyi. Chiwerengero chobwereza komanso zozungulira kumawonjezeka pang'onopang'ono, koma sabata.

Makamu a minofu kunyumba

Kuti mupeze kunyumba, simukufunika zida zamasewera kuchokera ku masewera olimbitsa thupi, koma kufunitsitsa kutero ndi pulogalamu yofananira yophunzitsira. Ngati pali dumbbells, ndiye kuti masewera ena olimbitsa thupi akhoza kuchitika nawo. Koma njira zotukuka, mwachitsanzo, mipando, milu yamabuku, mabotolo amadzi amipulasitiki akhoza kukhala okwanira kuphunzira kwathunthu.

Patsiku loyamba, chitani masewera olimbitsa thupi ndi kumbuyo:

kukankha kuchokera pansi nthawi 8,
kukankha mmanja moyang'ana khoma mpaka katatu,
kukankhira pakati pa othandizira nthawi 8-12,
kukoka bala yopingasa mozungulira mpaka nthawi 10, kuyesa kukhudza mtanda ndi chifuwa,
kukoka m'mbuyo mpaka 8.
Ndikofunikira kuchita pafupipafupi maulendo awiri ndi atatu mndandanda uliwonse.

Pa tsiku lachiwiri, cholumikizira mwendo chimachitika:

Spint
Amphaka nthawi 12. Ikani manja anu kumbuyo kwa mutu wanu, yesani kukhala mwakuya momwe mungathere, osalala. Ngati pali maumboni kunyumba, mutha kugwiritsa ntchito ngati olemera.
Miloza 10 pamwendo. Pa gawo lililonse lalitali, magulu asanu ozama amachitidwa motsatana,
imani masokosi pamalo oyimilira othandizira mpaka 20. Chidendene sichikhudza pansi,
Chitani magawo atatu kapena anayi a masewera aliwonse komanso masentimita atatu ndi yopumira.

Thupi likazolowera katundu wambiri, zotsatirazi zimaphatikizidwa ku pulogalamu yakunyumba yogwirira ntchito:

akukankha pam mkono umodzi kuchokera pansi,
kukoka m'mphepete mwa bara ndi chomata kumbuyo kwa mutu,
m'malo mokhazikika
kukankha kumbuyo
kukoka-kukoka zokoka
kukankhira kumizere yamagalimoto
zopotera pang'ono
nakwera pachala chakumiyendo.

Popewa kupindulitsa, sprains ndi kuvulala, ndikofunikira kuyang'anira momwe thupi limawonera katundu. Ngati ndizovuta kusamutsa, kuchuluka kobwereza kumachepetsedwa, kulimbitsa thupi kunyumba kumapangidwira kwambiri. Kuti kuwonjezera kuchuluka kwa njira kumayambira pambuyo pake.

Mphamvu zolimbitsa thupi kunyumba

Kulimbitsa thupi kumachitika makamaka muholo, chifukwa pali chilichonse chomwe mungafune.

Ngati mukuyenera kuthana kunyumba, ndiye:

oyamba ayenera kuchita kangapo pa sabata,
phunzitsani mozungulira,
pumulani pakati pa mphindi pafupifupi 1,
bwerezani zolimbitsa thupi mpaka maulendo 12,
sinthanani katundu: zochulukira tsiku loyamba, zochepa pa wachiwiri, kukweza kwachitatu,
onjezani katundu aliyense pokhapokha pakakhala zovuta m'matumbo kuti musankhe bwino. Pitilizani kulimbitsa thupi kunyumba mwachangu popanda kuthira thupi.

Muyenera kuyambitsa makalasi ndi miniti yolimbitsa thupi ya mphindi 5: kuthamanga, kuyenda, kukwera masitepe, kudumpha chingwe. Pamapeto pa kulimbitsa thupi, chitani minofu yayikulu.

Pulogalamu yamphamvu yophunzitsira ndi ma dumbbells:

bench Press squats
chifuwa kukhumudwa
lunts kubwerera
kutambasulira manja mmbali ndi katundu mutatsamira,
kukonzekera thupi
zamakono kapena maondo,
wakufa
kutsitsa miyendo: kwezani miyendo mmwamba, pa ngodya ya madigiri 45-90, pamalo osavuta. Kwezani ndikutsitsa iwo, osakhudza pansi ndi chidendene, osakweza nsana wanu,
kupotoza tulo mutagona,
Lumo
kukweza thupi lam'mwamba, litagona pansi ndi miyendo yowongoka.

Katundu pa nthawi yophunzirira kunyumba amatha kuchokera ku 2,5 mpaka 7 kg pa mkono, kutengera mulingo wakuthupi.

Chovuta chosavuta chimatha kuphatikizidwa ndi kukoka ndi kukankhira pa bar yopingasa, mipiringidzo yofananira, chithandizo. Makalasi omwe ali ndi mafoni amathandiza kupeza minofu yambiri, motero masewera olimbitsa thupi omwe amagwiritsidwa ntchito amatha kuphatikizidwa ndi zolimbitsa thupi zapakhomo. Poyamba, popewa kuvulala, ndikofunika kuyamba kuchita masewera olimbitsa thupi.

Tsatirani lamulo lakumwa ndikumwa malita 1.5 amadzi oyera opanda mpweya tsiku lililonse: madzi amachoka m'thukuta, motero kuchuluka kwake kuyenera kubwezeretsedwanso. Izi, komanso kudya moyenera, ndikofunikira kuti kagayidwe koyenera, ntchito yolumikizana thupi ndikwaniritsa zotsatira za maphunziro apanyumba.

Makhalidwe Ochepa

Nthawi zina muyenera kusintha moyo wanu kuti muchepetse kunenepa. Kusanja kwake kumathandizanso kuti thupi la akazi lizolowereka. Chifukwa cha izi, kuyamwa kwa michere kumapangidwira, ntchito ya m'mimba idzayenda bwino, kagayidwe kachakudya kazikula. Kupanga dongosolo lowoneka bwino la kugona-kudzutsa-kadzutsa-nkhomaliro-chakudya chamadzulo kumathandizira thupi kuti likhale labwino ndikukwaniritsa thupi.

Pa moyo muyenera kuwunikiranso ntchito zolimbitsa thupi. Chitani masewera katatu pamlungu kunyumba, kapena pitani masitepe 5,000 tsiku lililonse. Izi zimasunga kuchuluka kwa minofu, koma kuthetseratu mafuta owonjezera amthupi. Kukhala ndi moyo wathanzi kumafunikiranso kusiya zizolowezi zoipa (mowa, kusuta), kusiya nkhawa ndi matenda osachiritsika.

Kubwezeretsa madzi moyenera

Mukamachepetsa thupi, ndikofunikira kuyang'anira kuchuluka kwa madzi amthupi, chifukwa madzi amakhudza njira zonse za metabolic. Munthu akayamba kuchepa thupi komanso kuwotcha mafuta, thupi limataya madzi ambiri. Ndikofunikira kuti mupangemo - izi, imwani madzi okwanira 1.5 malita tsiku lililonse. Kuchuluka kumeneku sikuphatikizapo tiyi, khofi, sopo ndi zakumwa zina. Kuti muchepetse kunenepa muyenera kumwa madzi ozizira kapena otentha, pamimba yopanda kanthu m'mawa uliwonse kumwa kapu yokhala ndi kagawo ka mandimu ndi supuni ya uchi.

Mankhwala othandizira

Njira zodzikongoletsera zochepetsera kunenepa kunyumba ndizotchuka, monga njira yowonjezera yochotsera cellulite ndikukhazikitsa chithunzi. Izi zikuphatikiza:

Kukutira kosalala - kumapangitsanso chitetezo chokwanira, kuchepetsa kuchuluka kwa minofu yaying'ono, yambitsa njira yogawa mafuta, tichotse thupi poizoni. Njira yogwiritsira ntchito: gwiritsani ntchito chopukutira kuti muchotse khungu lanu m'malo ovuta, ikani zosakaniza ndi uchi, chokoleti chamadzimadzi, dothi lamadzi kapena dongo lamankhwala. Chovala cholandirira chingakuthandizeni kukulitsa zinthu zopindulitsa pakhungu - vuleni nokha ndi kuvala bulangete. Pambuyo mphindi 35, chotsani kusakaniza mu shawa, gwiritsani ntchito anti-cellulite kirimu. Mikwingwirima imakhala kamodzi pakapita masiku awiri, njira ya 10-15.
Malo osambira otentha a kunenepa - chotsani poizoni, thamangitsani kagayidwe. Kuti mumwe madzi, mutha kuwonjezera mchere, mchere wamchere, mankhwala achilengedwe azitsamba, mafuta ofunikira. Mukamadumphira pansi, sungani malo amtima pamwamba pamadzi. Kusamba kwa mphindi 20 ndikuyenda mankhwalawa 10 masiku awiri aliwonse. Kukwaniritsa zotsatira za kuchepa kwa zinthu sikungakuthandizeni kuti mudikire.
Kudzilimbitsa pochepetsa thupi kunyumba - kumakhudzana ndi kuchuluka kwa mafuta, kumatha cellulite, kumalimbitsa khungu. Kuti mugwiritse ntchito, mutha kugwiritsa ntchito mitsuko ya utupu, zida zina, mafuta pogwiritsa ntchito glide yamphamvu.

Kanema: Momwe mungachepetse thupi sabata imodzi kunyumba

Ekaterina, ali ndi zaka 27

Ndidaganiza zowerengera za momwe nditha kuchepetsa thupi kunyumba, chifukwa ndidapeza kilogalamu isanu yowonjezera nthawi yozizira, koma sindinathe kulumikizana ndi akatswiri. Ndinaganiza zochepetsa zakudya zanga zatsiku ndi tsiku, ndinayamba kuthamanga m'mawa, ndipo nditatha milungu ingapo ndinayamba kuchepa thupi ndikukula.

Ndinkadzifunsa kuti nditha bwanji kuchepetsa thupi panyumba, chifukwa ndimalephera kupita kulimbitsa thupi chifukwa chosowa nthawi. Ndinayamba kuchita masewera olimbitsa thupi m'mawa, ndinasintha zokhwasula-khwasula kuchokera kuma buns kukhala maapulo, ndikukonzekera masiku osala kudya kumapeto kwa sabata. Nditha kukwaniritsa kuwonda kwama kilos awiri pamwezi.