Unganciphisa kanjani isisindo esisheshayo ekhaya

Mhlawumbe othile uzomangala ngalesi sici, kodwa kuvela ekhaya Ungenza izinto ezimangazayo!

Ukugqoka imaskhi ye-Wellness, yenza izinwele ezinhle kakhulu, landela lesi sibalo ngaphandle kosizo lokuzivocavoca, wenze mhlophe amazinyo akho ngaphandle kokuvakashela udokotela wamazinyo "owesabekayo", yenza ukuzilambisa, ukuzilolonga nokunye okuningi.

Kwabesifazane basendlini abathanda ukumangaza ngobuciko be-Culinary babanye, ekhaya unga: yenza ama-cocktails amnandi, i-pizza yangempela ne-sushi, ubhaka amakhekhe obuhle obungenakuqhathaniswa nokunambitheka. Ngokuvamile, ungapheka ekhaya konke okufiswa yinhliziyo yakho, nekhwalithi enhle kakhulu futhi njengoba ufuna.

Ngokuphathelene nokunethezeka kwekhaya nokusebenziseka: Esizeni “Ekhaya Izimo.ru” ungathola izeluleko ezisebenzayo zokunakekela izitshalo zasendlini, ufunde izimfihlo zokwenza insipho, uthole ukuthi, ngokwesibonelo, indlela yokuhlanza isiliva negolide ekhaya nokunye okuningi kuyathakazelisa.

Futhi, imikhiqizo ehlukahlukene eyenziwe ekhaya ongathuthukisa ngayo induduzo futhi wenze izipho ezinhle futhi ezingabizi ekhaya emndenini wakho nakubangane. Futhi ubuhlakani obuhlukahlukene be-DIY bokuthuthukisa ubuciko bezingane.

Ngokuphathelene nokuzelapha, umuntu kufanele aqaphele kakhulu, ngoba umphumela awumuhle ngaso sonke isikhathi. Isiza ekhaya siqoqe imininingwane ekwelapheni ezinye izifo ngemithi yabantu. Kodwa ngaphambi kokusebenzisa noma yikuphi ukwelashwa, udinga ukucabangisisa kahle konke futhi, uma kungenzeka, usaxhumana nodokotela.

Onke amathiphu aqoqwe kusayithi "ekhaya", azosiza ukudala ubuciko obuyingqayizivele futhi obungenakulungiswa ngasikhathi sinye futhi wonge imali yomuntu siqu.

Unganciphisa kanjani isisindo ekhaya?

Njengoba wazi, ukuncipha kwesisindo kutholakala ngokuhlanganisa ukudla okufanele kanye nokuzivocavoca umzimba. Imfihlo yokuthi wehlisa kanjani isisindo ekhaya ukuthi udinga ukwehlisa umthamo wekhalori ngokuqhathaniswa nalokho obekukhuluphele. Ngakho-ke zizoshiswa phakathi nosuku futhi ngeke zifakwe ngesimo samafutha. Ukudla kwakho kufanele kuqukathe izinto ezidingekayo nezinto zokwakha ukuze kugcinwe ukusebenza okujwayelekile komzimba.

Ungahle ube nentshisekelo ku: Ungakhulisa kanjani ukungatheleleki komzimba

Ukudla ukuze unciphise isisindo

Landela imithetho eyisisekelo yokudla okunempilo, uzokutshela ukuthi ungadla kanjani ukuze wehlise isisindo ekhaya:

Ukudla okugcwele ama-carbohydrate aphambili kufanele kudliwe ekuseni, kufaka okusanhlamvu (irayisi, i-nokunye okufana nokolweni), izitsha zemifino nesinkwa esiphelele sokusanhlamvu,
Ukudla kwamaprotheni kuhlanganiswe nemifino emisha futhi kufakwa kunoma yikuphi ukudla okuyinhloko - lokhu kudla okungenamafutha amancane nezinhlanzi, amaqanda, imikhiqizo yobisi, amakhowe nobhontshisi,
Ukudla kufanele kube nezithelo nemifino - eyokuqala ngesilinganiso esilinganiselwe ngenxa ushukela kanye nama-carbohydrate ngesikhathi sokudla kwasekuseni kanye nokudla okulula phakathi kwayo nesidlo sasemini, owesibili - ukholifulawa kanye neklabishi elimhlophe, ubhontshisi, izaqathi, udele, i-broccoli, utamatisi, isiraphu namakhukhamba,
kufanele kube nesilinganiso esincane samafutha - hhayi ngaphezu kwesipuni samafutha zemifino ngosuku, amantongomane ambalwa nenhlanzi olwandle olubandayo.

Yini nokungafanele kudliwe ngenkathi uncipha?

Yini okudliwayo ukuze wehlise isisindo? Eqinisweni, lo mbuzo unezinketho zawo zokuphendula:

ginger - isheshisa imetabolism, ithuthukisa ukuphuma kwegazi, inciphise isifiso sokudla, kuhle ukudla isipuni esisodwa kabili ngosuku,
ulamula - ucebile ku-fiber, amavithamini nezinye izinto eziwusizo, awunawo amakhalori, usheshisa imetabolism,
imbewu ye-chia - nayo iyindawo yaseSpain, ixazulula izinkinga ngesikhumba nemithambo yegazi, futhi kuthinta kahle izinqubo ze-metabolic,
ikofi eluhlaza - idambisa indlala, isebenze ubuchopho, iqukethe i-caffeine ne-chlorogenic acid,
amajikijolo we-goji - i-barberry yaseTibetan isiza ngempumelelo isitho ngasinye somzimba, yenze umsebenzi wayo ibenjalo,
ushokoledi omnyama - ama-flavonoid avimbela ukuvela kwezigigaba zegazi, ama-phenols aqinisa uhlelo lokujikeleza, futhi izingxenye ezimbalwa zomkhiqizo zilungele ukudliwa okugcwele,
itiye eluhlaza - iyi-antioxidant yemvelo, isebenza ngokufana nekhofi eluhlaza emzimbeni,
upelepele - noma upelepele obomvu oshisayo ukhulisa izinga lokushisa lomzimba, okuholela ekushisweni kwamafutha kanye nokwenza kusebenze imetabolism.

Ikhalori yetafula yemifino

Kepha yini okungakufanelekeli uma ufuna ukugcina isibalo esincane nesinqe esincanyana isikhathi eside:

amaswidi - ushukela, ama-dessert, ushokolethi wobisi, amaswidi, izithelo ezimnandi,
ama-confectionery nama-pastries enziwe ngofulawa weprimiyamu,
izitsha ezithosiwe nezabhema - ngaphandle kwalokho,
Ukudla okunamafutha kakhulu - ushizi ongaphezulu kwama-40% amafutha, amasoseji kanye nezinwele.

Izindlela Zokucobisa Ekhaya

Kunezindlela ezintathu eziphambili zokunciphisa isisindo ekhaya:

yenza izinguquko ezinkulu ekudleni okujwayelekile,
bamba iqhaza kwezemidlalo nokuzivocavoca,
ngokwengqondo zisebenzele wena.

Cabanga ngezindlela ngazinye zokubhekana nesisindo ngokweqile ngemininingwane eminingi.

Kunezinhlelo eziningi ezilungile futhi eziqondiswe ekulahlekelweni kwesisindo somsoco. Zonke zinomthelela ekutheni unganciphisa kanjani empeleni isisindo ekhaya, ikakhulukazi ekudleni okuqinile:

IHollywood - umphumela osheshayo wokukhipha ku-10-15 kg kg emasontweni ama-2, kepha uhlu olukhawulelwe kakhulu lwemikhiqizo,
ujusi - amavithamini namanzi e-organ agcwele umzimba, kepha ngasikhathi sinye uyihlanze ubuthi nangobuthi,
izithelo - ikhabe, i-apula noma ikhabe, liqukethe ushukela omningi, i-fiber namavithamini, asebenza ngendlela efanayo neyedlule,
kefir - umthelela omuhle kakhulu wokukhipha okungenani ama-8-10 kg ngesonto, ukuhlanza amathumbu nokugcotshwa ngamaprotheni,
othandekayo - izinsuku eziyisikhombisa zokudla okunomsoco nge-5,5 kg ngalesi sikhathi, kucatshangelwa ukuthi ngelinye ilanga kuvunyelwe ukudla uhlobo oluthile lokudla.

Ungahle ube nentshisekelo kulokhu: Ukupheka kwamaphiko ngoju no-soya wesoso

Ukudla okumnene nokunokulinganisela:

I-Liepaja - ngokususelwa kokuthandwayo kokudla kwezakhamizi ze-CIS, ungadla imayonnaise enamafutha amancane uphuze ubhiya obungenalo utshwala,
UMaggie - uhlelo oluhlelekile, olunomphumela kancane kancane wokukhipha ku-5-10 kg kg,
Ukudla kwe-keto - indlela yezemidlalo yokwehliswa kwama-carbohydrate nokwenyuka kweprotheni ekudleni,
Indlela kaPierre Ducane - uhlelo oluningi oluyinkimbinkimbi lwemikhiqizo engu-100,
I-Kim Protasov - amasonto ama-5 ahlala njalo, imenyu ifaka imifino, amanzi kanye netiyi ngaphandle koshukela.

Ukwelashwa kokudla okusheshayo kuvame ukusetshenziswa emithini yesimanje. Uma ufuna ukusebenzisa le ndlela elula yokunciphisa isisindo ekhaya, landela imithetho eqinile, ngakho konke ukucacisa kwayo kungaba yingozi empilweni:

lawula ibhalansi yamanzi bese uphuza amalitha angu-2,5- uketshezi ngosuku,
ungabambeki kulo ngaphezu kwezinsuku ezingama-40, uhlala ubhekene nodokotela,
amaviki amabili ngaphambi kokuzila, shintshela ekudleni okunokudla okuningi kwezitshalo,
ukuphuma kwesistimu kancane kancane, kuqala ngejusi njalo emahoreni amabili, ngemuva - isobho sobisi, i-kefir, izithelo namasaladi wemifino,
isifundo esihle yizinsuku eziyi-10 - kokuthathu kokuqala kulahleka izicubu ze-adipose, bese ubuthi nobuchopho, bese kubuyiselwa kwemisebenzi ejwayelekile yomzimba,
ungasebenzisi le ndlela yesifo sofuba, isifo sikashukela kanye nehepatitis, umdlavuza.

Ukusebenzisa ekhaya

Ezimweni eziningi, ukunciphisa umzimba kungenziwa kuphela ngokwenza isethi yokuzivocavoca umzimba.

Ukuqeqeshwa njalo kuyindlela ephumelelayo yokunciphisa isisindo ekhaya, uma unamathela ohlelweni olucacile lwamakilasi ahlanganisa i-Cardio nokuzivocavoca:

Kuyadingeka ngaso sonke isikhathi ukuqala ngokufudumala kuwo wonke amaqembu emisipha,
khona-ke isikhathi sokuphumula kwamandla yimizuzu emithathu yokuzivocavoca oku-3 kwemilenze, izingalo, emuva ne-abs,
isiteji se-Cardio - iminithi elingu-1 lokuqina ngendlela yokujaha lapho, gxuma noma isigayo,
isigaba sesibili nesesithathu izikhathi ezimbili zokutadisha ngokucophelela kwamaqembu emisipha,
Phinda - zonke izigaba kube kukabili ukuhlanganisa umphumela,
isigaba sokugcina siyelulwa futhi siphumula.

Ukuze uzuze ngokushesha umphumela owufunayo, kuyadingeka ukuqhuba izivivinyo ezihlangene ezi-3-4 ngesonto, ukuzengeza nge-jogging, rollerblading noma cycling.

Amaphrotheni Amathunzi

Babuyisela ukudla okukodwa noma ngaphezulu, faka imenyu yezinsuku zokuzila. Basiza ekutholeni umzimba amandla owadingayo, bawondle ezingeni lamaselula, ababangeli ukungahambi kahle komzimba, ngaphandle kwezimo ngazinye.

Phakathi kokunyakaziswa kwamaprotheni okuzokusiza ulahlekelwe isisindo ekhaya ngokushesha nangendlela efanele, ungaqokomisa:

iziphuzo zokunciphisa umzimba ngenani elincane lamaprotheni, cishe ama-10 g ngakunye kokusebenza - eza nezithasiselo ngohlobo lwe-pectin ne-carbohydrate, asetshenziswa esikhundleni sokudla okungu-1-2,
ukuxubeka kwezemidlalo nge-isolate kanye ne-l-carnitine - okwenzela ukuntuleka kwamaprotheni, kusetshenziselwa uhlelo lokunciphisa umzimba futhi kufanele abantu abanomsebenzi ophakeme, banikeze umphumela wokugcwala okusheshayo ngenxa yokungabikho kwepectin,
ama-cocktails alula okunciphisa isisindo ekhaya ngokusekelwe ku-kefir, isinamoni kanye namajikijolo, ezinye izakhi zezitshalo, imikhiqizo esekwe kukolweni ovuthiwe - esikhundleni sasemini noma kwasekuseni,
izinqubo zemithi kanye nama-smoothie wemvelo - okwedlule akunangozi, kanti okugcina kungaqukatha inani ushukela uma ulithenga ezitolo noma uku-oda kwenkonzo yokulethwa.

Ukuphuza isisindo ngokweqile kungenye yezinketho ezilula kakhulu futhi ezilula kakhulu zokunciphisa umzimba.

Nazi izindlela zokupheka ezilula ongazilungiselela ekhishini lakho kusuka kuzithako ezithuthukisiwe:

i-banana Shake - isiswebhu ku-blender noma i-mixer 1 1/2 ubhanana ovuthiwe, i-150 ml yobisi olunamafutha aphansi, ingcosana yesinamoni kanye namaconsi ambalwa amathonsi e-vanilla,
ubisi neqanda - ngendlela efanayo, hlanganisa i-150 ml ye-kefir enamafutha aphansi, amagremu angama-50 we-cottage shizi wonke, abamhlophe abangama-5-6 amaqanda izigwaca noma inkukhu eyodwa, engeza ubhanana owodwa noma isipuni se-berry syrup,
amaprotheni ngomango - hlanganisa amagremu angama-200 koshizi ophansi onothile, u-150 ml weyogathi engafakiwe kanye nemango elilodwa elihlotshisiwe,
isiphuzo esiqinisa izicubu - isiswebhu esibhinqiwe ubisi lwe-200ml no-100ml we-yoghur yamaGreek, izipuni ezi-2 zikafulawa wamaprotheni, 1 ibhanana kanye nama-sitrobheni ayi-6, isipuni sikamagciwane kakolweni, uthele i-50ml yanoma yiluphi ujusi osanda kufakwa esiphuzweni.

Ukulungiselela ekhemisi

Ukusetshenziswa kwemithi kufanele kuphathwe ngokucophelela.

Abesifazane abaningi bacabanga ukuthi kulula kangakanani ukwehlisa isisindo ekhaya, bona indlela yokuphuma emikhiqizweni ekhemisi:

Amathebulethi e-Thai - ane-diuretic ne-laxative effect, aqukethe izakhi zemvelo, kepha futhi ne-narcotic drug fenfluramine, enomlutha futhi iwenza umuzwa wendlala ungasebenzi,
chitosan - isengezo sokudla esivela ku-shellfish, sisebenza njenge-sorbent yemvelo, yikhompiyutha eyodwa kuphela yesidakamizwa ekwazi ukususa ubuthi obuningi kanye nobuthi obuphazamisa isibalo esincane,
I-Vitacline yi-ejenti yemvelo ye-choleretic ne-laxative esekelwe ku-cassia torus kanye ne-rhubarb, inhlanganisela yayo eyehlisa isifiso sokudla futhi isuse izinqubo ezinamandla,
I-reduksin Light - ummeleli wakudala wezithako zokudla ezisuselwa ku-Vitamin E ne-linoleic acid, isheshisa ukukhula kwemisipha futhi inciphise ushukela wegazi, inyuse ithoni yomzimba wonke,
I-LiDa noma i-Bilayt 96 isidakamizwa esidabukisayo esiqukethe ukhunta onqatshelwe eRussia, futhi kufaka neqabunga le-lotus, ukhukhunathi poria nesikhumba senkukhu sesisu.

Ukwehla kwesisindo ngosizo lwamathebulethi, cishe ngokuzimela kokwakheka kwabo, kuholela ekuluthweni komlutha nasekucindezelekeni okunzima komzimba, ngenxa yalokho kubhekwa njengokuphephile.

Izindlela zendabuko zokunciphisa umzimba ekhaya

Kunezindlela eziningi ezilula zabantu zokunciphisa umzimba masisha ekhaya, lokhu kufaka:

ukugeza okuhlukile - kukhuthaza ukuvuselelwa kwesikhumba, ukugcotshwa okunjalo kuqeda ubuthi, ukuncipha futhi kunwebe ama-pores, izicubu zomzimba wethoni, imizuzu eyi-10 yale nqubo ilingana nemizuzu engama-20 yokuzivivinya kakhulu ejimini,
ukugoqa - susa amasentimitha ambalwa wamafutha ne-cellulite, okokuqala udinga ukusula isikhumba ngosawoti wolwandle noma ngezinsimbi zekhofi, bese usakazeka ngoju, lwesinaphi noma ushokoledi bese ugoqa ifilimu elinamathelayo, ukufudumala uphumule cishe isigamu sehora,
zokupheka ithanga - isaladi yemifino entsha ephekwe izaqathe noma ithanga iphalishi ngokwezifiso umzimba, upholise futhi wehlise isisindo, ithanga elikhethwe kahle cishe imizuzu engama-30 kuya kwengu-40, bese ufaka isipuni selayisi noma i-oatmeal kuyo ne-stew ngesinye isigamu sehora, ungasawoti no musa ukukhulisa, udle njengasemini noma isidlo sasemini esiphelele,
ujusi weklabishi - uvimbela ukwakheka kwamafutha kumakhabhohayidrethi, kunconyelwa ukuphuza izingilazi ezi-2: 2 ekuseni esiswini esingenalutho ekuseni ihora ngaphambi kokudla, kungahlanganiswa ne-karoti nejusi le-beetroot,
isaladi le-panicle - kusuka kumabhungane amasha, izaqathe kanye neklabishi emhlophe, egqoke owoyela, kuhlanza amathumbu kubuthi, kususe ubuthi emzimbeni,
imali ye-choleretic - kusuka ku-dieelle, i-volodyushka ne-dandelion, ngokushesha wephule ama-lipids, asize ukunciphisa umzimba, ukuvimbela ukwakheka kwemali okhalweni nasezinkalweni.

Indlela esheshayo yokunciphisa umzimba ekhaya

Uhlangothi lwengqondo lwenkinga yokukhuluphala aludingi ukutadisha ngokucophelela kunokudla okufanele nokudla okuvamile.

Indlela ephumelela kakhulu yokunciphisa isisindo ekhaya ukuthola isisusa esifanele kanye nesimo sengqondo, ukuthola ukusekelwa kokuziphatha, ngoba lokhu udinga isimo esifanele:

shiya zonke izikhalazo, ukungabaza, izakhiwo nokwesaba esikhathini esedlule,
phila manje unombono wokuthi uzobukeka kanjani esikhathini esizayo,
setha izinhloso zangempela, uzihlikihla zibe yizinyathelo ezincane - ulahlekelwe ama-2 kg ngeviki, hhayi ngosuku,
gcwalisa impilo ngokuthile okusha nokugqamile - bhalisela imidanso efanayo noma ukudweba,
ukuze uzidumise ngayo yonke impumelelo, yize ungayiphumelelanga, ukuze ubuyisele uthando lwakho nomzimba wakho.

I-Psychology isiza ukuqeda ngokweqile emzimbeni nasengqondweni. Kepha ukwehlisa isisindo ngokushesha okukhulu, udinga ukulandela amaphuzu amathathu alula:

umsoco ofanele
ukuvivinya umzimba njalo
ukuphumula okufika ngesikhathi.

Unganciphisa kanjani isisindo ekhaya ngaphandle kokudla?

Umbuzo ongapheli, kungenzeka ukuthi wehlise isisindo ekhaya ngaphandle kokudla, unempendulo enhle, okungukuthi:

bambelela esiyalweni sokudla, kudla ukudla okuncane kunesidingo,
Ungayeki ukupheka izitsha zakho ozithandayo nemikhiqizo emnandi, ulungisa kahle ukudla, ukhethe ngokuzimela ukulungiswa okuhamba kancane noma okunamandla,
bala futhi ulawule amakhalori ekhaya nasemsebenzini, cishe ukunquma ukusetshenziswa kwamandla kwakho phakathi nosuku,
isisindo nsuku zonke njalo ekuseni bese ugcina idayari yesisindo,
chitha cishe ama-7500 kcal ngekhilogremu ngayinye yesisindo ngokweqile - ukuhamba, i-Cardio, imisebenzi yangaphandle, umsebenzi womzimba,
ngenkathi uligcina usayizi wengxenye edlule, yenza umsebenzi owengeziwe ukuze umzimba ube nesikhathi sokusebenzisa wonke amafutha aqokiwe kanye nama-carbohydrate.

Futhi nokho - ungabi nokuhaha futhi wabelane ekuxhumaneni nomphakathi!
Lesi sibonga esihle kakhulu kithi ...

Izici zokunciphisa umzimba ekhaya

Izizathu ezahlukahlukene zingavusa ukubukeka kwesisindo ngokweqile futhi akekho ophephile kule nkinga. Okokuqala, imali efakwa emafutheni ingumphumela wokudla kakhulu, ukudla ukudla okune-cholesterol ephezulu, ukugcina impilo yokuhlala phansi, nokuhlala njalo ezimweni ezicindezelayo.

Zonke lezi zinto zithinta kabi impilo.Esimweni lapho empilweni yomuntu kunezimo eziningi ezicindezelayo okungenakwenzeka ukuba uzigweme, lokhu kuzothinta isisindo ngokuyinhloko. Ngesikhathi sokushaqeka, ukukhiqizwa kwe-cortisol ye-hormone kuyaqina. Ngenxa yale nqubo, amakhilogremu angeziwe aqala ukuqongelela emzimbeni. Ukuze uvimbele le nqubo, kufanele uzame ukungazethuki ngenxa yemikhuba ehlukahlukene.

Ukuvela kwamaphawundi angeziwe kungabangelwa ukwephulwa kwenqubo efanelekile yokugaya. Ngokusho komzimba, ukuhamba kwamathumbu njalo kufanele kwenzeke. Uma le nqubo iphazamiseka, ukuqongelela indle kuqala emgodleni wayo, ngenxa yokuthi lizokhuphuka kanjani izinga lobuthi. Zonke izinto ezilimazayo zingena emzimbeni ngokusebenzisa izindonga zepheshana lesisu. Konke lokhu kucasula ukusebenza kokuqala kwenqubo yokwakha izicubu ze-adipose ngumzimba. Ngakho-ke, uma kukhona imali efakwa okhalweni, lokhu kungaba uphawu lokuqala lokwehluleka okukhulu ukugaya.

Ungadla kanjani ukwehlisa isisindo?

Okokuqala, udinga ukuzama ukushintsha indlela yokudla. Iqiniso ngukuthi abantu abaningi basebenzise okukhonzayo okungaphezu kwesidingo. Konke lokhu kuholela ekudleni ngokweqile. Le yinkinga enkulu, ngoba ukudonsela phansi kokuzwela kwama-receptors aphendula inqubo yokuqunjelwa yisisu, kunikeze ubuchopho uphawu lokuthi satiety selufikile, kungenzeka.

Kufanele ulawule ngokuqinile isifiso sakho sokudla. Ukuze wenze lokhu, udinga ukuphendukela ezingxenyeni ezinengqondo, futhi ungeze ukudla kwakho ngokudla okunama-kilojoule amancane aqukethe inani elikhulu le-fiber.

Ungakhohlwa ngekuseni. Lesi sidlo kufanele silinganise futhi silinganise cishe ama-25% wokudla kwansuku zonke okuphelele. Kuzoba wusizo ukudla ubhontshisi, ofafazwe ngenani elincane lamafutha omnqumo (mayelana ne-1 tbsp. LL). Ungangezela isidlo ngengxenye yamaqanda athosiwe, ushizi wekhotishi onamafutha amancane nengxenye yamatamatisi.

Akunakusho ukuthi kufanele sikhohlwe ngevithamini C. Kuzoba ngokwanele ukudla i-grapefruit eyodwa ngesikhathi sasekuseni, okulinganiselwa ku-65% wesimo se-ascorbic acid nsuku zonke. Ngaphezu kwalokho, izithelo zamawolintshi zinciphisa inqubo yokugaya, ngakho-ke umuzwa wokugcwala uzoba amahora amaningi.

Kubalulekile ukukhumbula ukuthi awukwazi ukwehlisa umzimba wakho ngokuphelele ama-carbohydrate, amaprotheni namafutha, ngoba lezi zinto ziqinisekisa ukusebenza okuphelele kwazo zonke izitho zangaphakathi. Uma nje bengekho ngokuphelele, kunethuba lokuwohloka kwenhlala-kahle. Kungakho inombolo yabo kumele ilawulwe kahle futhi ifake ukudla kwakho ngemikhiqizo ewusizo.

Yikuphi ukudla okuzokusiza wehlise isisindo?

Ukuze ulahlekelwe ngamakhilogremu angeziwe ngokwakho ekhaya, kufanele unamathele kuzeluleko ezilandelayo zabezempilo:

Kuyasiza ukudla izinhlanzi ezinamafutha olwandle, ngoba ziqukethe ama-omega-3 fatty acids, asetshenziswa ekudleni okuhlukahlukene okushisa amafutha. Unganciphisa amaphesenti wokuqukethwe kwenhlanzi, ngoba lokhu udinga nje ukukucisha ukushisa okuphansi.

Ama-Walnuts aqukethe ama-acid amaningi ama-monounsaturated acid, kufaka phakathi ama-omega-3 fatty acids. Ngenxa yokudla lolu hlobo lwamantongomane, kwenzeka ukuthi kusheshiswe ukwehliswa kwesisindo, ngoba iphango liyancishiswa kakhulu.

Ukubhekisisa ikakhulukazi kufanele kukhokhwe inani elilinganayo likasawoti ngosuku. Kufanele ingezwe ngokulinganisa ngesikhathi sokupheka. Kuyelulekwa ekudleni okulungiselelwe usawoti. Usawoti unekhwalithi eyodwa eyingozi - ugcina uketshezi ngokweqile emzimbeni, okucasulayo ukubukeka kwe-edema.

Ukusuka ekudleni kwakho, kufanele uzame ukukhipha ngokuphelele amaswidi ahlukahlukene, ikakhulukazi imikhiqizo kafulawa. Le nto yamantombazane amaningi iba nzima kakhulu, ngoba ngesikhathi sokunciphisa umzimba umzimba uqala ukufuna amaswidi. Esikhundleni sama-dessert ayingozi, ungashintshanisa nokudla kwakho ngoju lwezemvelo, ama-jellies ezithelo namasaladi, izithelo ezomisiwe. Kodwa-ke, amasheya wemvelo kuphela avunyelwe.

Kubalulekile ukukhumbula ukuthi iprotheni iyadingeka ukuze umzimba usebenze ngokuphelele. Ukudla kwamaphrotheni kuzongenzwa kangcono kakhulu kusihlwa. Ngakho-ke, kusihlwa, ungapheka ibele elibilisiwe, ingulube ebilisiwe noma i-veal.

Ama-carbohydrate adonswa kangcono ngumzimba engxenyeni yokuqala yosuku. Ngakho-ke, kunconywa ukudla ukudla okuqukethe inani elikhulu lama-carbohydrate ebhulakufesi.

Ukudla kwasemini, ukudla okunamafutha amaningi kulungile. Kodwa-ke, lokhu akusho ukuthi ungadla amakhekhe angenamkhawulo namanye amaswidi. Kuzokwanela ukudla ukudla kwesobho ngokungezelelwa kwenani elincane lebhotela noma ukhilimu omuncu.

Ukuze wanelise isidingo somzimba samaprotheni, kwanele ukudla ukudla okwenziwe ngoshizi we-cottage shizi, inyama, inhlanzi, amaqanda. Yonke le mikhiqizo izonikeza umuzwa wokudinwa isikhathi eside, futhi ivikele amathuba wokufakwa kwamafutha.

Lapho ukhetha inyama, kungcono ukunikela ngokuthanda izinhlobo ezinamafutha amancane. Futhi, izithelo nemifino emisha kuyasiza kakhulu emzimbeni, kufaka phakathi imikhiqizo yokwenziwa okusanhlamvu okuphelele okusetshenzisiwe.

Emini udinga ukuphuza okungenani ilitha nengxenye yamalitha uketshezi, olusheshisa ukuqedwa kwemvelo kobuthi obuyingozi namanye amadiphozi avela emzimbeni.

Emini kuvunyelwe ukudla okungadluli ku-2000 Kcal.

Ukugoqeka Kwasekhaya

Ngaphambi kokuqhubeka ngqo nenqubo yokugoqa, kuyadingeka ukuthola ukuthi kuzokubanda noma kushise. Inketho yesibili inika umphumela osheshayo, kepha ine-contraindication eminingi.

Ngemuva kwalokho udinga ukuqhuba inqubo yokuhlanza isikhumba. Ukuze wenze lokhu, ungasebenzisa isikhuhli esilula, ushaya umzimba ngaphambi kwesikhathi, uthathe okugeza okushisayo. Ngenxa yale nqubo, ama-pores avuleka, isikhumba sidonsa izakhi zomzimba kangcono kakhulu, kanti ngasikhathi sinye, inqubo yokukhishwa kobuthi obuyingozi emzimbeni uyashesha.

Kubalulekile ukukhumbula umthetho owodwa - awukwazi ukwenza inqubo yokukhanywa kakhulu, kuzokwanela kathathu phakathi nesonto. Zonke ezinye izinsuku, ngaphambi kokugoqa udinga nje ukuthatha ishawa elifudumele.

Ukuze kugoqwe, kubalulekile ukulungiselela ifilimu yepulasitiki enkulu ngaphambi kwesikhathi ukuze ugoqe zonke izindawo eziyinkinga zomzimba.

Ngemuva kwalokho, ukwakhiwa okuqedile kokugoqwa kufakwa esikhunjeni futhi kusatshalaliswe ngokulinganayo ngezandla ezimanzi.

Ngemuva kwalokho umzimba ugoqwe ngefilimu. Lapho wenza imigoqo eshisayo, kunconywa ukugqoka izingubo ezifudumele, ezizokwakha umphumela we-sauna. Endabeni yohlobo olubandayo lokugoqeka, asikho isidingo sokufakelwa.

Isikhathi senqubo cishe imizuzu engama-30, lapho-ke udinga ukugeza ingxube esikhunjeni ngamanzi amaningi afudumele. Kanye nokujuluka, imfucumfucu eyingozi iyahlanzwa.

Akunconywa ukusula isikhumba esomile ngethawula, kungcono uma uzomela wedwa. Ngemuva kwenqubo, nakanjani, noma iyiphi i-moisturizer ifakwa esikhunjeni. Inketho enhle kungaba ukusebenzisa i-gel ukuphakamisa umzimba, osuselwa kubumba lwe-Cambrian eluhlaza okwesibhakabhaka.

Ukugoqwa Kwasekhaya

Ukugoqwa kwashokholethi okuvame ukhula ngasolwandle kuletha izinzuzo zesibalo sakho nesikhumba:

I-algae ifakwe emanzini abandayo futhi ishiywe cishe amahora angama-5.

Ngemuva kwesikhathi esibekiwe, ukwakheka kuchotshozwa kusetshenziswa i-blender.

I-cocoa powder engafakwanga (100 g) ingeniswa ekwakhekeni okuvela kuyo.

Zonke izinto zihlanganiswa kahle kuze kutholakale inqwaba yokuvumelana okungahambi kahle.

Isilayidi esilindelekile sisetshenziselwa amabhandeshi alungiselelwe ukugoqwa kusengaphambili, asonga zonke izindawo eziyinkinga.

Isikhathi sokugoba cishe imizuzu engama-40-60, emva kwalokho ingxube ihlanjwa ngamanzi apholile aqhamuka esikhunjeni.

Ukwenza ukusonga nge-algae nobumba, kufanele unamathele kuhlelo olulandelayo:

Thatha ukhula lwasolwandle (1/2 tbsp.), Ubumba oluhlaza okwesibhakabhaka, uwoyela obalulekile kalamula (0.5 tsp), amanzi acwebile.
Okokuqala, i-algae ihlikihlwa ngokuphelele ngobumba, khona-ke kufakwa amanzi afudumele.
U-Clay ushiywe imizuzu engama-20. Ngalesi sikhathi, kufanele kuphole ngokuphelele.
Amafutha we-lemoni angeniswa ekwakhiweni okuphumayo.
Umkhiqizo ufakwa esikhunjeni, ngaphezulu komzimba unenxeba lokugoqwa kwepulasitiki.
Isikhathi senqubo cishe imizuzu engama-50, khona-ke le ngxube ihlanjwa ngesikhumba ngamanzi apholile.

Ukuzilolongela

Ukulungisa lesi sibalo nokususa amanoni angaphansi, kunconywa ukwenza njalo ukubhucungwa umzimba okulula, ngenxa yalokho:

ukususa imali efakwa esiswini, kunconywa ukwenza i-anti-cellulite massage,

ukubhucunga kungenziwa cishe kunoma iyiphi ingxenye yomzimba,

Ngemuva kokugcoba, faka uwoyela noma i-moisturizer ezingxenyeni zomzimba eziphathisiwe.

Ukunikeza ukuvivinya umzimba njalo, izinqubo zezimonyo ze-anti-cellulite (imisipha, ukugoqwa komzimba, njll.) Futhi ulungise owakho ukudla, ungasheshe uwunikeze umumo. Indlela ehlanganisiwe kuphela ezosiza ukufeza umphumela oyifunayo.

Yikuphi ukuvivinya umzimba okudingeka ukwenze ukuze wehlise ngokushesha isisindo ekhaya, bheka le vidiyo ka-Elena Silka:

Ukwehla kwesisindo ekhaya. UMthetho 1

Yonke imiphumela yakho yesikhathi esizayo kwinqubo yokulahlekelwa isisindo ingakhuphuka izikhathi ezingama-3-4, futhi, lokhu kungenziwa kuphela ngezinzuzo zezempilo. Uma ubuzibuza ukuthi unganciphisa kanjani isisindo ekhaya ngokushesha ngangokunokwenzeka futhi ngaphandle kokulimaza impilo, ke konke okudingayo ukwengeza yithuluzi elinamandla kakhulu lokwehlisa isisindo - isisusa.

Udinga ukuqala ukunciphisa umzimba ngokushesha manje! Kusasa akusoze kufike, nangoMsombuluko olandelayo. Uma ufunda le ndatshana - usuvele uthathe isinyathelo sokuqala, qhubeka uye phambili ngokulandelana, futhi nakanjani uzowubona umphumela.

Ukuhlanza umzimba ubuthi lapho wehlisa isisindo

Ama-Nutritionists abheka ukuhlanzwa kwe-Enterosgel enterosorbent njengesinyathelo esidingekayo kunoma yiluphi uhlelo lokunciphisa umzimba. Idonsa ngamandla ubuthi nobuthi, obungena emzimbeni ngobuningi ngesikhathi sokuwohloka kwamafutha omzimba. Lapho ama-deposits ewohloke kakhulu emzimbeni, ubuthi bungena egazini, bube bukhipha izifo ezingalapheki, isicanucanu kanye nokulimazeka okungathandeki emlonyeni, isifo se-gastritis nokuphazamiseka kwesitulo, isikhumba esimnyama esinomqubuko namabala kuso. Abantu ngephutha bakholelwa ukuthi lezi zimo zihambisana nokuncipha kokuqukethwe kwekhalori yokudla, kepha empeleni le nkinga isendaweni eyiyo kubuthi! Kubalulekile futhi ukuthi i-Enterosgel isigcwalise kahle isisu, ngaleyo ndlela idale umuzwa wokugcwala, futhi ngasikhathi sinye sikhiphe ujusi wesisu nama-enzyme amaningi. Ngakho-ke ukusebenza kwabo okucasulayo ezindongeni zesisu akuhlukanisiwe, okungukuthi, ukunciphisa umzimba akupheli nge-gastritis.

Unganciphisa kanjani isisindo ekhaya. UMthetho 4

Izinsiza-kufundisa ekhaya. Ngokushintsha ukudla okudlayo nokwandisa ukusebenza komzimba, njengezingxenye eziphambili zohlelo lokunciphisa umzimba, ungakhohlwa ngezinqubo ezengeziwe ezizokusiza ulahlekelwe isisindo ngokushesha ekhaya. Nazi ezinye zazo:

Iqhaza elibalulekile enqubweni yokwehla kwesisindo lidlalwa ngokusetshenziswa kwenani elilinganayo le-Vitamin D. Le vithamini, ngaphezu kokubamba iqhaza kwayo kwi-calcium metabolism, nayo ibandakanyeka ngqo ezinqubweni zokuhlanganiswa kwamaprotheni (kufaka phakathi izicubu zomzimba). Lezi zinqubo zidinga amandla, okuyiwona umzimba odiliza izinqolobane ezikhona zamafutha. Ngakho-ke, ngaphezu kokudla nemidlalo, kuyadingeka ukuthatha i-Vitamin D, ngokwesibonelo, ngendlela yamatafula e-Ultra-D atholakalayo. Zinama-25 μg (1,000 IU) we-cholecalciferol (uvithamini D3), ngenxa yohlobo lwezibhebhe ezihlafunwa yi-Ultra-D, zingathathwa nganoma yisiphi isikhathi esikahle futhi azidingi kugeza.
I-Sauna ne-Russian bath. Enye yezindlela zokunciphisa umzimba ngokweqile ku-sauna ukuhlikihla umzimba uju noma usawoti, kuyilapho phakathi nokuhlala egumbini elinomphunga kuqala ukujuluka kakhulu, okuqhubeka ngisho nangemva kokuphuma egumbini elinomphunga. Nweba le nqubo ngangokunokwenzeka ngokuzigoqa eshidi noma kubhavu isikhashana. Okungqubuzana nale nqubo ubukhona besikhumba sokuqhuma, izihlakala kanye nokunye ukuphazamiseka kwesikhumba.
Amakhandlelausebenzise ukulungisa isithombe. Ukhilimu ophefumulayo muhle kakhulu, ovuselela imetabolism emzimbeni, uthuthukise ukugeleza kwegazi nokugeleza kwe-lymphatic ngenxa yomphumela wokushisa lapho ufakwa ezindaweni ezinenkinga.
Izingubo ezikhethekile ezenziwe ngezindwangu zobuchwepheshe obuphakeme - izikhindi, amabhulukwe, amabhande. Ukuwagqoka ngesikhathi sokuvivinya umzimba, uthuthukisa umphumela wokuzivocavoca, ngenxa yokushisa kwamafutha angaphansi.
Massage -ukuhlobana okuhle kakhulu, kuvuselela umzimba, kuthuthukisa ukubukeka kwesikhumba futhi kuthuthukisa umzimba. Zonke izinhlobo zemassager ezathengiswa njengamanje zizothatha isikhundla se-mtaalamu we-massage Therapist futhi zikusize ulahlekelwe isisindo ngokushesha ekhaya.
Ukugcotshwa kwamanzi. Njengoba uthenge i-nozzle ye-massage ngegeza, ungangezela futhi umzimba wakho ngosizo lwezinqubo zamanzi.
Kusuka ezinqubweni zamanzi Izinhlobo zokugeza eziningi futhi ziyinsiza enhle kakhulu ekulweni nesisindo ngokweqile - isoda, ulwandle, ngamafutha anamakha, amakhambi. Izincomo ezijwayelekile zokuthatha amabhati ahlukahlukene yilezi ezilandelayo - kumele zithathwe izinsuku ezimbili zilandelana ngaphambi nje kokulala, bese zithatha ikhefu lezinsuku ezimbili.
Ukugoqa - i-algal, udaka, uwoyela, uju, ubumba. Le ngenye yezinqubo ezengeziwe ezisebenzayo ezisetshenziselwa ukunciphisa isisindo - izikhathi ezintathu kuya kwezine zanele ukufezekisa ukwehla okhalweni nasezinkalweni. Zingabuye zenziwe ekhaya, zihlanganiswa ne-massage kanye nokugeza kokuqala ngosawoti wasolwandle - ke inqubo yokunciphisa isisindo izoshesha kakhulu!

Amakhambi wesimanje we-cellulite

Enye indlela ephumelelayo nengabizi kakhulu yokugoqwa kwe-cellulite, engasetshenziswa ekhaya, ukugcoba okufudumele. Isibonelo, ubulili obuhle obusanda kuthola i-Kapsikam yamafutha, okuthi ngaphezu komphumela we-analgesic, nawo buba nomphumela omnandi "wecala" - kunciphisa ukuvela kwepele le-orange elondwayo. Umphumela we-anti-cellulite wamafutha utholakala ngenxa yezakhiwo zezinye zezakhi ezakha ukwakheka kwawo: okungukuthi, i-nonivamide, i-camphor ne-turpentine, efudumeza kahle izicubu, ithuthukise ukuhamba kwegazi, futhi ngenxa yalokho izinqubo ze-metabolic ezindaweni eziyinkinga. Ngaphezu kwalokho, lo ugcoba ususa ukuvuvukala, okuthi, njengomthetho, kube khona kwezicubu ezithintwe yilesi sifo. Kodwa-ke, akunconywa ukusebenzisa amafutha ngamafutha ngendlela yawo emsulwa, ngoba ungathola ukushiswa. Kungcono ukuyixuba no-ukhilimu wengane ojwayelekile bese uyihlola endaweni encane yesikhumba ngaphambi kwenqubo

Unganciphisa kanjani isisindo esisheshayo ekhaya. UMthetho 5

Isimo sengqondo. Ukwehla kwesisindo esisheshayo ekhaya akufanele kuqale ngezinqumo zemidlalo noma zokudla. Okubaluleke kunakho konke yisimo sengqondo. Udinga ukwazi ngokusobala ukuthi ufuna ukunciphisa umzimba futhi ubeke ukubukeka kwakho ngokuhlelekile. Ngokuqonda nokwamukela lokhu, ungazilawula.

1.Into yokuqala futhi engathandeki kakhulu okufanele ukwenze ukwamukela ukuthi uyagula futhi ugula kakhulu, ikakhulukazi uma isisindo sakho siphakeme kakhulu kunokuba ufisa. Ukuze ubhekane nalesi sifo sakho, kufanele ushintshe indlela yakho yokuphila futhi unamathele kuyo ngaso sonke isikhathi, ngaphandle kwalokho lesi sifo sizobuya futhi.
2. Isinqumo sokunciphisa umzimba kuwukukhetha kwakho kuphela, futhi akekho ongakuphoqa ukuthi udle, udlale imidlalo futhi ulandele eminye imithetho, ngaphandle kwakho.
3. Xhumana nabantu abanomqondo ofanayo, wabelane nabantu abanezinkinga ezifanayo - thola iqembu lokusekelwa.
4. Gcina idayari yokuncipha kwesisindo - chaza konke okwenzeka kuwe, la manothi azokuqeqesha futhi akusize ugweme amaphutha.
5. Funda ukuhlobana nokuphazamiseka - kwenzeka cishe njalo. Ungazivezi, kepha thethelela futhi uqhubeke nokwenza ngokulandela isinqumo sakho.
6. Thola isisusa sokunciphisa umzimba. Kungaba umuzwa wokuqhosha ngesiqu sakho, ukwesaba ukukhuluphala noma ukugula, uthando, nokuba nomona kubangani bakho abakwazile ukwakheka.
7. Zivuse ngokomzimba - thatha isithombe somzimba wakho osishintshile bese usihlola kaningi, uzivuze ngokufeza kwakho - zinike isipho, uye enkundleni yemidlalo, uthenge umugqa wakho owuthandayo we-chocolate.
8. Qiniseka ukuthi uthenge isilinganiselo sephansi ukuze imiphumela yakho iqinisekiswe izinkomba ezicacile zokubonisa.
9. Iya iqhinga elincane kodwa elisebenzayo - buyisela izitsha ezinkulu ngamapuleti amancane, futhi izingxenye zakho zizoba zincane kakhulu.

Wonke umuntu uyazi, noma okungenani uzwile, ukuthi ukwehlisa isisindo ngokushesha kanye nokunciphisa isisindo ngokuvamile akuyona into ewusizo kakhulu futhi ayiphumeleli: umzimba awunaso isikhathi sokujwayela ukwakhiwa kabusha okunjalo okuhle.

Zithande wena ukuthi ungubani. Uma uba ngcono, akusho ukuthi mubi. Lesi yisizathu sokulungisa lesi simo - akusekho. Akunasidingo sokuqamba isithombe sakho esibukweni - lokhu ngeke kusize inqubo yokunciphisa isisindo, kepha kunalokho.

Umuntu ofuna ukwehlisa isisindo masisha uzothola amathuba ayi-100, umuntu ongafuni ukuthola izizathu eziyi-100. Gcina lokhu engqondweni lapho uza nesizathu sokuthi kungani ungakwazi ukuqhubeka nokunciphisa umzimba masisha.

Unganciphisa kanjani isisindo esisheshayo ekhaya. Rule 6. Ukuvikelwa kwesibindi

Inqubo yokushisa amafutha idala umthwalo kumaseli wesibindi, ngaphezu kwalokho, ukudla okuthile, ikakhulukazi okuqinile kakhulu, okunomkhawulo obalulekile, kungalimaza isibindi. Ngakho-ke, kunconywa ukwengeza ekudleni ngama-hepatoprotectors. Isibonelo, i-Legalon, umuthi wokuqala osuselwa ku-thistle yobisi okhipha i-bioavailability ephezulu kakhulu phakathi kokuqukethwe kanye nokuqukethwe okuphezulu kwengxenye esebenzayo ye-silymarin, eqinisa ulwelwesi, ivuselele umsebenzi wamaseli wesibindi, futhi ivimbele ukungena kwezinto ezinobuthi kuyo. Ngaphezu komphumela wokuvikela, umuthi udambisa ukuvuvukala futhi uvuselele ukuvuselelwa kabusha kwamaseli wesibindi.

Nqoba umuzwa wendlala. Imvamisa, isizathu "sokuqhekeka" ekudleni ukungakwazi ukunqoba umuzwa wokuzwa indlala owenzeka ngenxa yokunciphisa okuqukethwe kokudla kanye nokushintsha kokudla. Ukuze kuncishiswe isifiso sokudla futhi ugweme ukwephulwa, odokotela batusa uCefamadar, osebenza ngqo enkabeni yendlala ebuchosheni futhi anciphise iphango. Ayiqukethe i-sibutramine futhi isebenza ngobumnene, ngaphandle kwemiphumela emibi, ukunqunyelwa kokudla akubangeli ukukhuphuka kokudla kanye nokubuya kwamaphawundi "aphonswe".

Yiba slimmer ngaphandle kokuzivocavoca

Ukuzijwayeza njalo, noma ngabe kwenziwa ekhaya, kungenza umzimba uthambe futhi isikhumba siqine. Zilusizo ngesibalo nawo wonke umzimba wezinto zizonke: indlala yegilo iyasebenza ekhiqizweni kwamahomoni e-thyroid alawula i-metabolism. Labo abangakwazi ukuya ejimini kufanele baqale ekhaya.

Uhlelo lokuqeqeshwa kwabesilisa nabesifazane cishe luyafana. Umehluko inani lezindlela nokuthi yimuphi umphumela okufanele ufinyelelwe.

Kufaka:

umthwalo we-Cardio: ama-ukusebenzisa wokuqala abukeka njengokuhamba ejwayelekile ijubane elihamba kancane. Kulabo abangasetshenziswanga ukuhamba kakhulu, imizuzu eyi-10-15 yanele ukuqala ngokwenyuka kancane kancane kwesikhathi sokuhamba kuze kube ihora noma ushintsho lokuqalisa,
imithwalo yamandla: ukuqeqeshwa ngamandla okuzivocavoca ukusheshisa futhi kulondoloze izinqubo ze-metabolic ezingeni elifanele. Ngaphandle kwabo, izicubu ngeke zikhululeke, futhi ukukhuthazela komzimba ngeke kukhuphuke. Amakilasi ekhaya, khetha izivivinyo ezingadingi imishini ekhethekile.

I-Workner Home Workout Uhlelo

Ukufudumala kwekhwalithi okwemizuzu engu-10-15 kuyadingeka ngaphambi kwesifundo ngasinye. Ngesikhathi saso, izicubu nemisipha iyafudumala, zilungiselele umsebenzi, ozonciphisa kakhulu ubungozi bokulimala noma ama-sprains. Ngemuva kokuqhubeka nokuzivocavoca.

Uhlelo lwesibonelo lubukeka kanjena:

Amakamelo enenombolo ephezulu yokuphindwayo. Wabasaqalayo, izindlela ezintathu zanele. Umthwalo uya ezicutshini nasemlenzeni.
I-Classic push-ups, enamadolo noma ukwesekwa okuphansi. Kuyadingeka ukwenza inani eliphakeme lezikhathi ngezindlela ezintathu. Ukwenza lezi zivivinyo kuqeqesha lonke ibhande lamahlombe nengxenye yangemuva.
IBench icindezele phezulu endaweni yokuma / yokuhlala. Uma kukhona ama-dumbbells ekhaya, lapho-ke udinga ukuwasebenzisa. Yenza kusuka ukuphindisela okungu-8 kuye ku-15, amasethi amathathu. Ukuzivocavoca kuyadingeka emgqeni omuhle wamahlombe kanye nokumpompa ama-triceps.
Ukusonteka: umthwalo emzimbeni ongaphezulu ngenkathi ulele phansi. Yenza inani eliphakeme lezikhathi ngezindlela ezimbili.
Ukuhlanekezela okuphindayo: ilele phansi, phakamisa amabhuzu phezulu, uzama ukwenza inani eliphakeme lokuphindaphinda ngamasethi amabili.

Ngesikhathi sezifundo zokuqala, ukuphumula okufushane kunconyelwa emva kokuzivocavoca ngakunye futhi isikhathi eside emva kwezindlela zokubuyisa ukuphefumula. Kancane kancane, isikhathi sokuphumula sincitshiswa imizuzwana engama-60. Ekuqaleni, kwanele ukubandakanyeka kanye kuphela ngesonto futhi uhambe nsuku zonke. Ngemuva kwesikhashana, isibalo sokuqeqeshwa sizonyukela kabili, bese sikathathu.

Uhlelo lokumpompa izicubu ekhaya

Ungakha izicubu zomzimba ngaphandle kokuvakashela ejimini uma wazi ukuthi ungawenza kanjani uhlelo futhi unqobe ubuvila, okwenza kube nzima ukuthola isikhathi sokusebenzisa ekhaya. Kunokuzivocavoca okuningi okwakha izicubu ekhaya. Ukuzivocavoca ngakunye kufanele kwandulelwe ukufudumala, futhi ngemuva kokudlulela kuyo yonke inkimbinkimbi - ukwelulwa okuvumela ukuthi udambise ukungezwani kwemisipha.

Uhlelo lubukeka kanjena:

Ukudonsa okuyi-10 ngokubamba okubanzi nokuncane.
Ukuqhuma okungu-8 okuqhumayo: ekukhuphukeni, lapho wenza ukucindezela okuphezulu, cindezela phezulu kusuka phansi ukuze izintende ziyeke ukuthinta phezulu.
Ama squats emlenzeni owodwa ngokugcizelelwa kwesihlalo noma enye indawo yokuphakama okufanayo. Phonsa umlenze wesokudla esihlalweni sesihlalo, umlenze wesobunxele kancane phambili, uhlale phansi ngobumnene, usukume. Phinda izikhathi eziyi-8-10 emlenzeni ngamunye.
Ukudonsa okungu-12 ngokubamba okuphindayo.
Ama-push-ups ezandleni nokunye, emi ngokumelana nekhanda phansi.
12 emuva ukusunduza izihlalo. Phumula uphambanise izihlalo zime zibhekene, imilenze nezingalo. Yenza ama-push-ups, uzama ukuwela phansi ngangokunokwenzeka.
12 ukukhuphuka kwemilenze ku-hang kubha evundlile. Izinyawo zikhuphuka phezulu ngangokunokwenzeka, ngaphandle kokubhukuda.

Phumula ngemuva kokuqeda konke ukuzivocavoca, phinda kusukela ekuqaleni kuze kube sekupheleni embuthanweni, amahlandla ama-3-4. Ngemiphumela emihle, ikwenze zonke ezinye izinsuku, ezinsukwini zokuntuleka kokuzivocavoca, gijimani ukukhanya, nivivinye umzimba.

Esimweni lapho umgoqo ovundlile ungekho efulethini, ungazijwayeza umgwaqo. Ukwengeza ukukhuthazela, kufakwa umthwalo we-Cardio ohlelweni. Inani lokuphindaphinda nemibuthano lenyuka kancane kancane, kepha masonto onke.

Iqoqo lemisipha yemisipha ekhaya

Ukuze uphempule ekhaya, awudingi imishini yezemidlalo kusuka ejimini, kodwa isifiso sokukwenza nohlelo lokuqeqeshwa oluhambelanayo. Uma kukhona ama-dumbbells, ezinye izivivinyo zingenziwa nazo. Kodwa izindlela ezisetshenzisiwe, ngokwesibonelo, izihlalo, inqwaba yezincwadi, amabhodlela amanzi epulasitiki anganela ukuqeqeshwa okugcwele.

Ngosuku lokuqala, zivivinya izingalo nasemhlane:

ukusunduza kusuka phansi phansi amahlandla awu-8,
ukusunduza ezingalweni kubheke phansi odongeni kuze kube 6,
i-push-ups phakathi kwamabili asekela izikhathi eziyi-8-12,
ukudonsa kubha evundlile ngokubamba okubanzi kuze kube izikhathi eziyi-10, ukuzama ukuthinta ibhaqa lesiphambano nesifuba,
ukudonsa emuva kubambe izikhathi ezi-8.
Kuyadingeka ukwenza izindlela ezi-2-3 zomsebenzi ngamunye kanye nemibuthano emi-4.

Ngosuku lwesibili, kwenziwa umlenze omkhulu:

isipikili
Amakati izikhathi eziyishumi nambili. Gcina izandla zakho ngemuva kwekhanda lakho, zama ukuhlala ujule ngangokunokwenzeka, ubushelelezi. Uma kukhona ama-dumbbells ekhaya, ungawasebenzisa njenge-ejenti enesisindo,
I-10 yelantshi umlenze ngamunye. Ngegxathu ngalinye elibanzi, squats ezi-5 ezijulile zenziwa ngokulandelana,
khuphuka amasokisi esimeni esimile usekelo izikhathi ezingama-20. Isithende asithinti phansi,
yenza amasethi amathathu noma amane wokuzivocavoca ngakunye nemibuthano emi-3-4 ngekhefu elifushane.

Lapho umzimba ujwayela umthwalo omncane, okulandelayo kufakwa ohlelweni lwasekhaya lokusebenza ngobuningi:

ukusunduza engalweni eyodwa kusuka phansi,
ukudonsela phezulu kubha evundlile ngokubamba okubanzi ngemuva kwekhanda,
ama-vertical push ups
ama-back-ups
ukudonsa emuva emuva
ama-push-ups emigoqweni engalingani
ama-push-ups amancane
iphakama ezinzwaneni zomlenze owodwa.

Ukugwema ukweqisa, ama-sprains nokulimala, kuyadingeka ukubheka ukuthi umzimba uwubona kanjani umthwalo. Uma kunzima ukudlulisa, inani eliphindaphindwayo liyancipha, ukusebenzisa ekhaya kwenziwa kancane kakhulu. Ukwandisa inani lezindlela ziqala kungekudala.

Ukuqeqeshwa kwamandla ekhaya

Ukuqeqeshwa kwamandla kwenziwa kangcono ehholo, ngoba kukhona konke okudingayo.

Uma kufanele ubhekane ekhaya, khona-ke:

Abaqalayo badinga ukukwenza amahlandla ambalwa ngeviki,
yenza ukuqeqeshwa ngokuzungezile,
phumula phakathi kwamasethi cishe umzuzu ongu-1,
phinda umsebenzi ngamunye izikhathi eziyishumi nambili,
shintsha umthwalo: okuningi ngosuku lokuqala, okuncane kwesibili, konyawo lwesithathu futhi,
khulisa umthwalo kusethi ngayinye kuze kube nokungezwani emisiphazweni ukukhetha okukhethiwe kakhulu. Qhubeka nokusebenza kwekhaya ngesivinini esivumayo ngaphandle kokulayisha umzimba kakhulu.

Udinga ukuqala amakilasi nge-5-Cardio Workoutout: ukugijima, ukuhamba, ukukhuphuka izitebhisi, ukugxuma ngentambo. Ekupheleni kokuzivocavoca, yenza ukwelula izicubu eziphambili.

Uhlelo lokuqeqeshwa kwamandla ngama-dumbbells:

ibhentshi squats squats
ukudonsa kwesifuba
lunges emuva
esakaza izingalo emaceleni ngomthwalo lapho uncika phambili,
okusalungiswa komzimba
ukusukuma amadolo noma amadolo,
ufile
ukwehlisa imilenze: phakamisa imilenze phezulu, nge-angle ye-45-90 degrees, endaweni othambekele kuyo. Phakamisa bese wehlisa ngokulandelana, ngaphandle kokuthinta phansi ngesithende sakho, ngaphandle kokuphakamisa umhlane wakho ophansi,
ukusonta isiziba lapho elele,
Isikere
ephakamisa umzimba ongaphezulu, ilele phansi ngemilenze eqondile.

Umthwalo ngesikhathi sokuqeqeshwa kwasekhaya ungasukela ku-2,5 kuye ku-7 kg ingalo ngayinye, kuya ngezinga lokuqina komzimba.

I-tata elula ingahlinzekwa ngokudonsa nokukhipha ama-bar phezulu kwe-bar ovundlile, imigoqo efanayo, ukwesekwa. Amakilasi ane-Motorola ayasebenza ekutholeni isisindo semisipha, ngakho-ke ukuzivocavoca nokusetshenziswa kwawo kungafakwa ekusebenzeni kwasekhaya. Ekuqaleni, ukuvimbela ukulimala, kungakuhle ukuthi uqale ukuzivocavoca ejimini.

Landela umbuso wokuphuza bese uphuza amalitha ayi-1.5 wamanzi ahlanzekile ngaphandle kwegesi nsuku zonke: uketshezi lushiya umzimba ngomjuluko, ngakho-ke inani lakhona kufanele liphinde ligcwaliswe. Lokhu, kanye nokudla okulinganiselayo, kuyadingeka imetabolism efanelekile, umsebenzi ohambisanayo womzimba futhi ufinyelela umphumela wokuqeqeshwa kwasekhaya.

Indlela Yokuphila Escolile

Kwesinye isikhathi kudingeka ushintshe ngokuphelele indlela yakho yokuphila ukuze wehlise isisindo. Ibhalansi yayo izosiza ngokwejwayelekile isigqi semvelo somzimba wabesifazane. Ngenxa yalokhu, ukumuncwa kwezakhi zomzimba kwenziwa njengokujwayelekile, umsebenzi wesisu uzothuthuka, umetabolism uzokwanda. Ukuhlakulela uhlelo olucacile lokulala-ukuvuswa kwekuseni-isidlo sasemini-isidlo sasemini kuzosiza umzimba ukuthi ungene ngokufanele futhi ufinyelele ekunciphiseni umzimba.

Ngendlela yokuphila kufanele kubuyekezwe kanye nomsebenzi womzimba. Yenza ezemidlalo kathathu ngeviki ekhaya, noma uhambe ngezinyathelo eziyizinkulungwane ezinhlanu nsuku zonke. Lokhu kuzogcina ivolumu yemisipha, kepha kususe amanoni omzimba ngokweqile. Indlela yokuphila enempilo nayo idinga ukuhlukana nemikhuba emibi (utshwala, ukubhema), ukuqeda ingcindezi nezifo ezingamahlalakhona.

Ukuvuselelwa kwemali esele

Lapho ulahlekelwe isisindo, kubalulekile ukubona ukulingana kwamanzi omzimba, ngoba amanzi athinta zonke izinqubo ze-metabolic. Uma umuntu elahla isisindo futhi eshisa amanoni, umzimba ulahlekelwa uketshezi oluningi. Kubalulekile ukuyenzela yona - lokhu, phuza kusuka kumalitha ayi-1.5 amanzi namanje nsuku zonke. Leli nani alifaki i-tee, ikhofi, amasobho nezinye iziphuzo. Ukuze wehlise isisindo udinga ukuphuza amanzi apholile noma afudumele, ngesisu esingenalutho njalo ekuseni uphuze ingilazi ngesigaxa selamula kanye nezipuni uju.

Ukwelashwa kwe-spa

Izinqubo zokugcoba zokunciphisa umzimba ekhaya nazo zithandwa, njengendlela eyengeziwe yokususa i-cellulite futhi uqinise isibalo. Lokhu kufaka phakathi:

Ukugoqa okushelelayo - kuqinisa ukungatheleleki, ukunciphisa inani lezicubu ezingaphansi, kusebenze inqubo yokuhlukanisa amafutha, kususe ubuthi emzimbeni. Inqubo yokusebenzisa: sebenzisa isikulufu ukuxosha isikhumba ezindaweni ezinenkinga, faka ingxube yoju, ushokolethi owuketshezi, udaka lwasolwandle noma udaka lokwelashwa. Ukugoqwa kokudla kuzosiza ukuthuthukisa ukungena kwezinto ezinenzuzo esikhunjeni - zimboze kuwo bese umboza ngengubo. Ngemuva kwemizuzu engama-35, susa le ngxube eshinini, sebenzisa ukhilimu we-anti-cellulite ithoni. Ukugoqwa kwenziwa kanye njalo ezinsukwini ezimbili, okuyinkambiso yezinqubo eziyi-10-15.
Amabhati ashisayo okwehlisa isisindo - susa ubuthi, usheshise imetabolism. Ukuze unikeze amanzi, ungangeza usawoti, usawoti wasolwandle, ama-decoctions wemvelo wamakhambi, uwoyela obalulekile. Lapho ugxuma, gcina indawo yenhliziyo ngaphezu kwenqanaba lamanzi. Geza ukugeza imizuzu engama-20 ngenkambo yokwelashwa eyi-10 njalo ezinsukwini ezimbili. Ukuthola imiphumela ekulahlekelweni ngobuningi ngeke kukugcine ulindile.
Ukuzilolonga ngokunciphisa umzimba ekhaya - kuthinta ukumiswa kwamafutha, kuqede i-cellulite, kuqinisa isikhumba. Ukuze wenze, ungasebenzisa izimbiza ze-vacuum, ezinye izinto zokusebenza, uwoyela ukuthola i-glide enamandla enamandla.

Ividiyo: Unganciphisa kanjani isisindo esiseviki ekhaya

U-Ekaterina, oneminyaka engama-27

Nginqume ukuqoqa imininingwane yokuthi nginciphisa kanjani isisindo ekhaya, ngoba ngithole amanye amakhilogremu amahlanu ebusika, kepha angikwazanga ukuxhumana nabachwepheshe. Nginqume ukunciphisa indlela engidla ngayo nsuku zonke, ngaqala ukugijima ekuseni, kwathi ngemuva kwamasonto ambalwa ngathola ukunciphisa umzimba ngosayizi okhalweni.

Bengizibuza ukuthi ngizokwehlisa kanjani isisindo ekhaya, ngoba angikwazanga ukuya ngokomzimba ngenxa yokuntuleka kwesikhathi. Ngiqale ukuzilolonga ekuseni, ngashintsha ukudla okulula kusuka emabunwini ngaya kuma-apula, futhi ngahlela izinsuku zokuzila ngezimpelasonto. Ngikwazile ukufeza ukwehla kwesisindo samakhilogremu amabili ngenyanga.