Momwe mungatetezere kulemera mu masabata awiri pa makilogalamu 10: kodi pali njira zenizeni?

Pokhala ndi malo ochezera a pa Intaneti komanso zowonetsera zojambulajambula, zinakhala zotchuka kukhala ndi thupi labwino komanso loyenera. Choncho, atsikana ambiri amakono ndi anyamata, amayi ndi abambo amayesetsa kusamalira kwambiri thupi lawo. Nthaŵi zambiri, choyamba muyenera kuchotsa kulemera kolemera, kenaka mukhale ndi minofu yolimba. Ichi ndi chifukwa chake ambiri amakhala pansi pa zakudya, amatenga mankhwala osiyanasiyana kuti achepetse kulemera, osadandaula za zotsatira zake. Koma kuti mukhale wolemera mu masabata awiri mpaka 10 makilogalamu popanda kuvulaza thanzi - ndizoona. Nkhaniyi idzawunikira njira zogwira mtima kwambiri, kuyesedwa ndi anthu ambiri ogwiritsa ntchito thupi, othamanga ndi anthu wamba, omwe amangoyang'anitsitsa udindo wawo.

Musanayambe kuchotsa kulemera kwakukulu, muyenera kuwerengera kuti mafuta amatha kutayika, angati makilogalamu angapo omwe amataya tsiku ndi tsiku komanso zakudya zomwe ndi zabwino kuti azikonda. Kenaka muzizoloŵera kuchita maphunziro a cardio katatu pa sabata - ikhoza kukhala kuvina, kuyenderera, kuchita pa orbitrek, kapena machitidwe ena. Muyenera kuphunzira pang'ono, koma idyani nthawi zambiri. Ndipo pofuna kuti thupi likhale ndi thupi loyenera, nkofunika kumwa tsiku lililonse 2 mpaka 4 malita a madzi oyera - malingana ndi msinkhu wanu ndi thupi lanu.

Njira yowerengera kulemera kwakukulu

Pali njira zosiyanasiyana ndi zowerengera zowerengera kukula kwake, malingana ndi msinkhu wanu ndi chiwerewere. Mungathe kugwiritsa ntchito njira ya Brunhard, Negler kapena Lorentz. Onsewa amadziwa molondola kuchuluka kwa mafuta omwe mukufunikira kuti muwachotse. Ambiri sakhulupirira kuti n'zotheka kulemera mu masabata awiri ndi 10 kg. Ndipo kodi mukufunikira izi? Ngati mukusochera pang'ono, ndiye kuti simusowa kulemera mwamsanga. Zidzatha kuwonongeka kwa thanzi. Kuwonjezera apo, atsikana ayenera kuganizira kuti ndi kulemera kwake, kukula kwa m'mawere kumachepa, kusamba kwake kumatayika kapena kuyimitsidwa. Ndi kutaya mwamsanga mwamsanga simungathe kuseka.

Ngati mukuganizabe kuti mungagwiritse ntchito chiwerengero chanu, muyenera kudziwa kuti pali zowerengera zowerengera kulemera kwake , malingana ndi kutalika kwake, chifuwa cha chifuwa, zaka, ndi zina. Koma musaiwale kuti lirilonse lirilonse limakhala lokha - kwa ena, kutaya mofulumira kwa kulemera kochepa sikungayambitse zotsatira za thanzi labwino, pamene zina zingayambitse mavuto osiyanasiyana, kuchokera ku mavuto osokoneza bongo ndi kuwonjezereka kwa matenda a gastitis ndi kutha ndi kuwonjezereka kwa dongosolo la mitsempha.

Kuwerengera kwa chiwerengero chofunikira cha makilogalamu olemetsa

Ambiri akuganiza momwe angatetezere kulemera kwa masabata awiri ndi makilogalamu 10. Pali njira zambiri zenizeni zopezera zotsatira zabwino, koma zonse zimatanthauza njira yothetsera vutoli. Choyamba, tsiku ndi tsiku m'pofunikira kudya zakudya zochepa kuposa zomwe zimadya. Kuti muchite izi, pali tebulo la caloriki zomwe zili ndi zinthu zilizonse ndi chiwerengero cha ndalama zomwe zimagwiritsidwa ntchito pogwiritsa ntchito kilocalories malinga ndi ntchito ya munthu. N'zotheka kuyang'ana chitsanzo, ndi angati ojambula masewera ndi ofesi yantchito amagwiritsa ntchito makilomita tsiku ndi tsiku. Kodi mtengowu ukuwerengedwa motani? Monga momwe kuwerengera kwa kulemera kwakukulu - pali mitundu yambiri yowerengera ndalama zomwe zimagwiritsidwa ntchito tsiku ndi tsiku. Koma musanati muwerenge mtengo umenewu, muyenera kutsimikiza kuti mawonekedwewa akutsimikiziridwa. Chimodzi mwa zolondola kwambiri ndi lero lomwe chikhalidwe cha Tom Venuto. Zimaganizira zambiri za magawo monga chiwerewere, zaka, ntchito tsiku lonse, kulemera ndi kutalika.

Owerenga pa Intaneti lero ndi okwanira kuti mudziwe nokha deta yonse, kuwerengera kuchuluka kwa momwe mumagwiritsira ntchito mankhwala ena.

Kutaya thupi popanda kuvulaza thanzi

Momwe mungatetezere kulemera kwa 6-10 makilogalamu masabata awiri? Yankho ndi lophweka. Ndikofunika kuphunzira chisamaliro chovuta cha thupi lanu. Simungathe kudya kwambiri. Ayenera kutuluka kumbuyo kwa gome ndikudya njala. Samalani bizinesi yomwe mumaikonda, zomwe zingakulepheretseni kuganiza kuti nthawi zonse mumafuna kudya. Pamene mimba yanu itachepa pang'ono, simungathe kudya zambiri komanso nthawi zambiri. Pewani zakudya zofulumira ( zakudya zopangira ufa) ndi zakudya zamtundu, monga fries, Fried nyama yokazinga ndi zakudya zina. Icho chiyenera kuchotsedwa kwathunthu ku mndandanda wa zakumwa zakumwa zoledzeretsa. Ambiri anganene kuti amataya chimwemwe cha moyo, ngati amakana chilichonse. Koma mudzawona momwe moyo wanu udzakhalire mutatha kuchepa.

Ngati muli ndi zovuta zambiri, simungathe kuchita manyazi popanda kugwedeza pagombe kapena kutsogolo kwa mwamuna kapena mkazi wanu, ngati zikuvuta kuti musankhe zovala za kukula kwanu, ndiye kuti mukuyenera kudziyang'anira nokha. Mukangokwaniritsa zotsatirazi, mudzatha kudya chilichonse chimene mukuchifuna, mwachibadwa, osati muzomwe mungakonde, koma zonse: zokazinga, ufa, komanso zokoma.

Mwatsoka, kutaya mwamsanga kwa thupi kungachititse thupi lanu kukhala lovuta. Choncho, m'pofunika kukhazikitsa nthawi yeniyeni. Ndiponsotu, mukhoza kulemera mu masabata awiri ndi 10 makilogalamu, koma panthawi imodzimodziyo mukhale olumala komanso opanda thanzi labwino. Masiku ano pali vuto lalikulu la kuchepa thupi. Anthu, popeza zotsatira zoyenera, samaima pa zolinga zomwe apindula, akupitiriza kulemera. Ichi ndi vuto la maganizo, lomwe ndi lovuta kuchotsa popanda kutenga nawo mbali kwa akatswiri. Choncho, ndikulimbikitseni kuti muyambe mwatchulidwa kwa wodyetsa zakudya zomwe zingakuthandizeni kukwaniritsa maloto anu okondedwa. Mudzaleka kudzifunsa momwe mungatetezere kulemera kwa makilogalamu khumi ndi awiri mu masabata awiri popanda kudya ndi kuzunzidwa kwa thupi ndikukhala ndi zenizeni za luso lanu pankhani ya kulemera.

Kudya bwino kuti mukhale wolemera mwamsanga

Kwa milungu iwiri kuti muchepe ndi 10 kg ndizotheka? Anthu ambiri amakono akufunsa funso ili. Ndipo khulupirirani ine, si inu oyamba amene muli ndi vuto limeneli. Musamachite manyazi ndi mapaundi anu owonjezera, kubisala zikhomo kumbuyo kwa zovala zambiri. Zokwanira kuti muphunzire momwe mungadye bwino, ndipo mkati mwa masiku angapo mudzawona zotsatira zanu zoyamba. Pang'onopang'ono mudzayamba kuona kuti osati kokha kagayidwe ka metabolism kakula, koma maganizo amakhalanso ataukitsidwa.

Kuti muchepetse kulemera kwa masabata awiri pa 10 kg, muyenera kutsatira zotsatirazi:

1. Yang'anani kudya. Pangani ndondomeko ya chakudya, kuganizira ndi kusakaniza. Munthu amene akufuna kuchotsa mwamsanga mafuta amtengo ayenera kuphunzira kudya pang'ono, koma nthawi zambiri. Momwemo, kuyamwa kwa chimbudzi kudzathamanga, mimba idzachepetsa, ndipo, motero, udzachotsa mimba yaikulu ndi mbali. Ndikoyenera kutenga chakudya 8 pa tsiku. Ndipo kumbukirani kuti chakudya cham'mawa chimaphatikizapo zakudya zophika nyama ndi zomwe zimadulidwa kwa nthawi yayitali, muyenera kuchepetsa chilakolako chanu ndi kudya zina zowala, mwachitsanzo, saladi ya masamba kapena yogour yogurt. Zamoyo zakuthupi ndi zamwamuna zimasiyanasiyana pang'ono. Ngati mtsikanayo wataya makilogalamu 10 mu masabata awiri, chifukwa thanzi lake likhoza kukhala lovulaza, kuwonjezera apo, limachepetsa chifuwa. Amuna ndi oopsa kwambiri kuti azilemera kwambiri.
2. Kukonzekera kwa mbale kumathandiza kwambiri pakupepuka. Anthu amene akufuna kuchotsa mafuta ndi kuthamanga kwa mphezi, m'pofunika kuiwala zakudya zowonongeka kwa kanthawi. Yesetsani kuphika chifukwa chowombera kapena kuphika chakudya.
3. Imwani madzi ambiri. Madzi monga chiwalo cha thupi la munthu amachepetsa kuchepetsa thupi. Palibe zomwe sangathe kuchita popanda kutenga mbali. Choncho, tiyi ndi tiyi, ndipo kudya madzi oyera kumakhala tsiku lonse pafupifupi 2 malita. Ngakhale simukumva ngati kumwa, dzipangeni nokha. Simudzawona kuchuluka kwa kagayidwe kake kamene kamathamanga, komanso kuwona kusintha kwa khungu ndi tsitsi.

Njira 1: Kutaya thupi pogwiritsa ntchito zakudya

Atsikana ambiri amatha kuchepetsa kulemera. Ndipo kawirikawiri zakudya zosankhidwa mosasankhidwa zimatsogolera ku anorexia ndi kupweteka kwa minofu ya minofu. Choncho, ndibwino kuti muyambe kukambirana ndi katswiri wodziwa bwino ndikudzipatsanso chakudya. Momwe mungatetezere kulemera kwa makilogalamu khumi ndi awiri mu masabata awiri, kodi zingatheke bwanji kuti ntchitoyi ifulumire popanda kuvulaza?

Mtundu uliwonse wa zakudya umaphatikizapo kukana zakudya zopatsa ufa ndi zokoma. Idyani zipatso zambiri, ndiwo zamasamba, amadyera, zophika kapena zophikidwa zakudya zingapo. Idya zakudya zazing'ono ngati n'zotheka. Poyamba, mudzaganiza kuti nthawi zonse mumafuna kudya. Muyenera kutafuna kamodzi maola atatu. M'masiku angapo mudzawona zotsatira zoyamba. Pang'onopang'ono, mimba ya m'mimba idzachepa, chiuno chidzachepa.

Palibe zakudya zomwe zimapereka zotsatira zofulumira. Muyenera kuyandikira kulemera kwa njira yovuta.

Njira 2: Timataya kulemera ndi kuthandizidwa ndi masewero a cardio

Gawo lotsatira lidzakhala cardio tsiku ndi tsiku. Muyenera kupereka osachepera mphindi makumi atatu pamtambo wodumphira, kuthamanga kwazitsulo kapena zochitika zina za cardio. Masiku ano pali maphunziro ochuluka a mavidiyo omwe amapezeka popanda malipiro. Choncho, simungathe kugwiritsa ntchito ndalama zambiri pazinthu zolimbitsa thupi ndikuphunzira kunyumba.

Njira yabwino kwambiri yochepetsera thupi

Chodabwitsa kwambiri, koma njira yofulumira imatengedwa kuti ndikumanjenjemera kwamanjenje. Iyi ndi njira yopanda thanzi, koma yothandiza kwambiri. Anthu ambiri amadziwa kuti patsikuli, akupereka chiganizo kapena mayeso ofanana, ophunzira amalephera kulemera mwamsanga. Pankhaniyi, iwo akhoza kudya kwambiri. Ndipo sizosadabwitsa, chifukwa kusokonezeka kwa mantha nthawi zonse kumabweretsa zopsereza. Koma mwamsanga pamene mavuto a zamoyo amatha, munthuyo amakhalanso wolemera mwamsanga. Zitha kuchitanso kuti mtsikanayo anataya makilogalamu khumi ndi awiri mu masabata awiri, kenaka adapeza 15 kg pa nthawi yomweyo. Choncho samalani!

Kugula ndi njira yodziŵika bwino yolemetsa

Mukhoza kudzifunsa momwe mungatetezere kulemera kwa makilogalamu 10 mu masabata awiri. Pali njira zeniyeni. Mwachitsanzo, kugula ndikutentha kwambiri ndi mafuta, chifukwa mumayenda tsiku lonse ndipo musadye konse. Koma si aliyense amene angakwanitse kupita kugula tsiku ndi tsiku. Choncho, timapitanso ku njira yotsatira yothetsa mwamsanga ma kilogalamu odana.

Kugonana: phindu ndi zosangalatsa

Scientifically proven that ntchito yachiwerewere nthawi zonse amachepetsa kuchepetsa kulemera. Ndipo palibe chodabwitsa, chifukwa kugonana - ichi ndi chimodzi mwa mitundu ya cardio. Mu mphindi 30 mukhoza kuchotsa makilogalamu 144. Kuonjezera apo, sizothandiza kokha pa thanzi lanu, komanso ndi zabwino. Choncho, yesetsani: gawo limodzi lanu lidzasangalala kwambiri ndi njira yakuchotsera mapaundi owonjezera.

Kusunga Zolemera

Nthawi zambiri zimachitika kuti ambiri, atakwaniritsa zolinga zawo ndi kutaya mwamsanga, sangathe kulemetsa. Popeza nkhawa imeneyi ndi ya thupi, imayamba kufunafuna chakudya china, ndipo anthu amapereka, chifukwa cha zomwe amapeza. Kulemera kolemera msanga ndi kubwezeretsa kulemera kwa thupi kumakhudza kwambiri vuto la khungu, chifukwa alibe nthawi yotambasula ndi kubwerera, motero amatha kutambasula ndi zilonda zoipa. Cellulite sidzatha. Konzekerani kuti muphunzire momwe mungakhalire wolemera, ndipo sizowonjezera, zingakhale zovuta kwambiri kusiyana ndi kuchotsa mafuta.

Momwe mungatetezere kulemera mu masabata awiri pa 10 kg

Kusamala thupi lanu, mutha kuchotsa ma complexes ndikuyamba kugonana. Koma momwe mungatetezere kulemera kwa makilogalamu 10 mu masabata awiri, kodi izi zingatheke mwamsanga bwanji?

Chirichonse chimadalira pa kuyesayesa kwanu ndi khama lanu. Ndipo muyenera kukumbukira mfundo imodzi yofunikira: kuti mukhale ndi thupi la kugonana, sikoyenera kudzipweteka ndi zakudya, mukhoza kuchita masewera olimbitsa thupi, kuvina ndi kusangalala nokha, mwa kuchepetsa kuchuluka kwa chakudya chomwe chimadya tsiku lililonse.

Pezani nokha zosangalatsa. Kutenga chinthu chosangalatsa kudzakuthandizani kuiwala za kudya nthawi zonse.

Gwiritsani ntchito mbale yaing'ono ndikudya nthawi zonse m'magawo omwewo. Chipangizo choterechi chimagwiritsidwa ntchito ndi ambiri omwe akufuna kuchotsa mapaundi owonjezera ndi kuthamanga kwa mphezi, kupeza chimbudzi chophatikizika ndi thupi lokongola.