Dumbu rakadzika mumaminitsi mashanu - chaicho kana kuti fantasy?

Izvo zvakanaka, denga rakadzikama nemisununguko yekusununguka kwemuviri pamuviri ndiyo kurota kwevasikana, uye kunyange vanhu. Maitiro akadaro emuviri anopa zvepabonde uye kukwirira. Vanhu vazhinji vari kushamisika kana chiri chaicho kuti uwane dumbu rakadzika mumaminitsi mashanu. Mhinduro kumubvunzo uyu inogona kuwanikwa mumagariro emamiriro ezvinhu anobatsira kuderedza ivhu muchiuno.

Mitemo yekutanga yekuumba dumbu rakaputika munguva shoma inogoneka

Mamiriro ekubatana kwemuviri:

• Kudya kwakanaka;
• Chiitiko chemuviri chaiwo;
• Nzira yekufambisa yehupenyu.

Kubudirira kunogadziriswa kunokwanisika chete kana zvose zviri pamusoro apa zvanyatsozadziswa. Sarudzo yakasarudzwa yakarongeka yebasa remasumbu mapoka emuviri uye rakanyatsogadzirirwa kudya kunokubvumira kuita basa remasumbu zvakanyatsoshanda uye nekukurumidza kushandiswa kwemagetsi mumutumbi.

Nzira yekudya zvakakodzera kuti uchenese dumbu rako

Mitemo yezvokudya zvinovaka muviri kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine huwandu hwemakinehydrate yekudya uye kushandiswa kwezvokudya zvakanyanya muprotheni uye fiber Mitemo yekudya ichakuudza kuti ungadya sei zvakanaka kuti ubvise dumbu. Mamiriro ezvinhu ezvokudya zvakakodzera zvepamukati mudumbu hazvina kujeka uye ane ruzivo rwehutano hwemuviri wemuviri.

Urongwa hwezvigadzirwa hazvifaniri kubviswa kana kuti zvishoma zvisingagumi mukushandiswa:

• Zvokudya zvinokuvadza: zvokudya zvinokurumidza, chips;
• Zvigadzirwa zvekusvuta;
• Sauces and mayonnaise;
• Fatty foods;
• Zvigadzirwa zvemiti;
• Sweets;
• Doro;
• Zvimwiwa zvinonwiwa;
• Munyu.

Zvose izvi zvinokonzerwa nenhamba yakawanda yekoriori kana kuita basa rekuchengetedza mvura mumuviri. Izvi zvinokonzera kugoverana kusina kukwana kwemafuta ari pasi peganda, izvo zvinozoita kuti pave nekugadzirwa kwemuviri wesimba uye cellulite muchiuno.

Kuti ikurumidze kushandiswa kwekurasikirwa, zvinokurudzirwa kutarisa kuwanda kwemvura inoshandiswa. Nhamba yezuva nezuva yemvura yakachena inenge 2 litita. Nutritionist vanokurudzirwa kuti vaise mukati mekudya mafuta ane mafuta uye oat bran, izvo zvinokurudzira kukurumidza kwemetabolism uye kubviswa kwezvinokonzera uye chepfu kubva mumuviri.

Kunyatsoteerera mitemo yezvokudya zvinovaka muviri kuchakurumidza kuita chirongwa chekuumba dumbu rezviroto zvako.

Kudzidzira kwakadzika kwekugadzira dumbu rakanaka uye rakanaka

Wana chirwere chinotapira, chinotapudza kwemaminitsi mashanu ekurovedza munhu wese kurota, uye kunyangwe zvakadaro musikana. Kubatsira zvakanaka kugadzira chirongwa chekudzidzisa kunobvumira kuwanikwa kwehutano huzhinji mumunda wehutachiona hwemasumbu emimba. Mushure mezvose, kubudirira kwekudzidzira kuchazoitika chete munyaya yekudzidza zvakakwana yeboka rose remasumbu emudumbu.

Nhengo yemisumbu tufts:

• Rectus abdominis muscle (press);
• External oblique muscle;
• Internal oblique muscles.

Uine ruzivo urwu, uchawana mukana wekutapudza nguva yekuwana zvikamu uye kusarudza maitiro anobudirira ekupisa mafuta mudumbu. Nguva dzose mukurovedza - uye gumbo rakadzika kwemaminitsi mashanu pazuva, unovimbiswa.

Chikamu chezvidzidzo zvebasa re rectus abdominis muscle.

1. "Skladochka". Nzvimbo yekutanga iri kumashure. Uyezve, panguva imwecheteyo simudza makumbo uye trunk, uchibata zvanza zvezvigunwe zviri mukati. Tinoita maitiro matatu mairi makumi maviri nerimwe.

2. Kutanga nzvimbo - yakarara pamashure uye yakasimudzwa kunyange nemakumbo, zvichigadzira kona pakati pemuviri nemakumbo pa 90 degrees. Kusimudza muviri, tinoedza kubata zvigunwe zvine zvanza zvemaoko edu. Isu tinogadzira 4 sezvikamu gumi nemashanu.

3. Kusungirirwa pabha, simudza makumbo ako kumusara. 5 inosvika 20 yekudzokorora.

Kudzidzira kwekushandisa kwekunze kwemafupa.

1. Akagara pasi, achizvidza muviri zvishoma, zvichienderana, anoshandura muviri. Ruoko runobata mabvi akasiyana. 4 inosvika 15 nguva imwe neimwe.

4. Pakupedzisira neine gumbo rinosimudza nemakumbo zvakakotamiswa pamabvi emabvi, ita basa raunoda kubata nadzo zvitsitsinho zvetsoka dzako. 5 kudzokorora ka20.

5. Kubata maoko pamazariro asina kukodzera, kuita kusimudza kwemakumbo uye kuatora nenzira dzakasiyana. 3 masero makumi maviri ekudzokorora.

Rutsva rwezvidzidzo zvemukati mutsvuku.

1. Mumuviri uri parutivi rwaro, uye panguva imwe chete makumbo nemuviri zvinomutswa. Ita shanduko kune rumwe rutivi rumwe rutivi 3 sezvikwata makumi maviri.

2. Bhora ibhola. Agere pasi, edza imwe nzira yekuendesa bhora kubva kuruboshwe kuenda kurudyi. 3 inosvika makumi maviri nemashanu.

3. Kana uri pamatambudziko, tsandudza muviri. Muchiitiko ichi, makumbo anonamatira kune rimwe divi, uye muviri mune imwe. 4 setsva ye15 reps.

Pano ne rubatsiro rwezviito zvakadaro zvishomanana iwe uchange uine chiuno chakaonda, denga rakadzika. Kuenzanisa kwekuchera mimba kwevarume hakusi kwakasiyana nekuputira mutsva muvakadzi. Varume vari mukushanda kwekushingaira kwemuviri kunongoda kuwedzera nhamba yeesero uye kudzokorora. Kunyatsosarudzwa maitiro, kururamisa uye kurongedza nguva dzose kuchakubvumira kuti uite chirwere chepamuviri mumaminitsi mashanu.

Kuchengeta mitemo yezvokudya uye kugadzirisa muviri kunobvumira kuti usimbise masimba emimba uye kuderedza ivhu muchiuno. Low calori inodya pamwe chete nekurovedza ichaderedza huwandu hwehutu hwakashata uye hunoita kuti mimba dzemuviri dzisunungure. Bonde rakanaka, rakanaka uye rakasviba rinokufadza iwe nevakakupoteredza.

Expert Reviews

Vanhu vangani, vakawanda maonero. Vadzidzi vanodzidzisa vanoti nenzira yakakodzera yekushandiswa kwemaitiro ezvese zvekudzidzira kuti awane chimiro chakanaka, chakavharidzirwa mudumbu zvichida munguva shomanana inogoneka.

Vanodya noutano vanomiririra kuti hazvina musoro kuti tibate zvibereko zvinokosha uye kuwana dumbu rakadzika kwevhiki. Kuongorora mune izvi zvakasiyana chaizvo. Asi chimwe chinhu chinozivikanwa, uye ichi ndicho chinhu chinonyanya kukosha. Yakakodzera, yakagadzikana kudya kunozopera mushure mechinguva ichakubvumira kuti uwane dumbu rakadzika mumaminitsi mashanu ezuva nezuva.

Iva noutano hwakanaka uye hwakanaka!