SERGEY Sivets: Ntchitoyi ndi zakudya kwa kuwonda

Author Site "zamasewera Blog", katswiri ndi maphunziro apamwamba mbiri, mbuye wa masewera SERGEY Sivets anthu odziwika ambiri amene kale chidwi ukupeza awo ndi thupi. maphunziro ndi zakudya wake mapulogalamu athandiza amuna zana ndi akazi tikhale mawonekedwe amazikonda kwambiri. Umboni - umboni ndi mawu oyamikira SERGEY malo. Activities achinyamata ndi ozindikira mphunzitsi umalimbana kulimbikitsa moyo wathanzi ndi kufunika thupi. The mapulogalamu otchuka mphunzitsi amaonedwa maofesi zokambirana kuti kuwonda.

Mwina nthawi uyamba kuchita?

maphunziro thupi anapatsidwa chidwi chifukwa mu USSR. Morning wokhulupirira wailesi tsiku pa wailesi, ndi wina mpainiya anayamba tsiku lake ndi mawu akuti: "Tsegulani windo! Timayamba kuyenda pa malopo. " Tsopano kukweza kwa mphindi 20 pamaso pa wophunzira maphunziro thupi n'zosatheka. Imfa ya kufunika chitukuko cha makhalidwe thupi. Ndipo osati ana komanso akuluakulu.

Blog wake, SERGEY Sivets mobwerezabwereza anagwira mawu mphunzitsi wake, amene ali mphamvu ya galimoto ndi kulimbikitsa anthu kuti pa bedi ndi kuyamba nthawi zonse thupi lanu ndi thupi zochita. Koma tanthauzo lawo motere: "Sports Musapereke chitsimikizo kuti chinkhoswe anthu a moyo wautali, koma ubwino wa ntchito thupi kuti kwathunthu Mwina adzatha kuima pambuyo pa galasi otsiriza a madzi."

Chitani pa msinkhu wina uliwonse, osati zotsatira zipatso mu mawonekedwe a thupi okongola ndi toned, komanso kuthandiza kuti azikhala ndi mphamvu za unyamata ndi moto mu mtima wake. Choncho, nthawi kuyesa masewera mosavuta njira iliyonse woitanira thupi achinyamata ndipo mzimu.

Mmene angakhalire kuonda

Aliyense katundu thupi minofu kumabweretsa mowa mphamvu. Komabe, pali zina ndi maphunziro umalimbana moto mafuta. Izi zina zabwino ndipo limafotokoza SERGEY Sivets. kuwonda limayamba pamene magazi kumatheka, lomwe limathandiza kuti zoyendera yogwira mafuta ili pansi pa khungu, mu maselo ndi moto. njira izi zimathandiza kuti cardio.

Lamulo lachiwiri kuwonda - ndi ntchito zokambirana zoyendetsa ndi katundu magulu lalikulu minofu. Mwachitsanzo, kuthamanga, kukwera njinga, kusambira, mpira, othamangitsa.

Kutalika mulingo woyenera ntchito adzakhala mphindi 50, ndipo maphunziro pafupipafupi - 3 pa sabata.

Mafuta woyaka zikuchitika pa mlingo zina mtima (HR), amene ayenera kukhala pa 70% ya miniti amapunthwa 220 opanda m'badwo. Kuti, mu zaka 25, kugunda kwa mtima pa mafuta woyaka kulimbitsa thupi ayenera kukhala: (220 - 25) * 0,7 = 137.

Awa ndi malangizo amapereka SERGEY amene cholinga ndi kulemera imfa ndi thanzi. Ndipo chinthu china: ulamuliro concomitant malangizo pamwamba ndi chakudya cha kuwonda. Mu mphunzitsi pali authoring umenewu, Lomwe lingathe kukopedwa pa ndalama zapadera.

Pulogalamu kuwonda

Author SERGEY Sivets mapulogalamu maphunziro anazipanga kuti mwayi kwa anthu kusankha amene zimagwirizana ndi zimene anthu a kukula. Ndiko kuti, mphunzitsi agawa zovuta mu mwamuna ndi mkazi; slimming yogwira ndi minofu misa; Atayanika thupi ndi chipiriro; komanso kugwira ntchito mu masewero olimbitsa thupi, kunyumba kapena pa msewu.

aliyense amafuna pulogalamu zofanana: pasakhale contraindications kuti maphunziro masewera, ndi kokoka maofesi a anapangidwa kuti magulu a olimba.

Mukhozanso Sergeya Sivtsa pulogalamu - ndi kuthamanga kwa kuwonda. Choyamba, sizikusoweka kulipira umembala ndi masewero olimbitsa thupi, ndipo kachiwiri, ntchito popanda zida masewera.

maphunziro Cross

Amene akufuna kuti kupopa miyendo, anayamba dongosolo kupuma, kuthamanga bwinobwino, kagayidwe wabwino ndi pa nthawi yomweyo kumanga thupi wokongola ayenera kulabadira Sergeya Sivtsa ndi kulimbitsa thupi lathanzi.

Mwini Sports akuonetsa oyamba kuyamba ndi khumi magawo mphindi kuthamanga mu mayendedwe mosavuta. Makalasi mu mode imeneyi kwa masabata atatu. Pankhaniyi, nthawi iliyonse patali kwambiri. Ngati mwakumana ndi Tinayenda m'malo ndi kuyenda, ndipo pambuyo kutukula maphunziro adapitiriza kachiwiri. Kusokoneza ntchito ya amuna Mwachitsanzo, SERGEY Sivets analangiza kukatenga dumbbell ndi makilogalamu wina ndi atatu. Patapita masabata atatu a maphunziro akhoza ziwonjezeke pamene kuthamanga.

kulimbitsa thupi "Kuthamanga pa mtunda wa 3-5 Km":

• Akuthamanga mamita 400 konzekera minofu. Sinagwe mayendedwe.
• The mphindi zisanu kutambasula minofu.
• Akuthamanga imeneyi mathamangitsidwe. Chapatali (3-5 km) muyenera kuthamanga zidutswa 5 mosathamanga kudya kwa mamita 150.
• The mphindi zisanu Tambasula.

General Sergeya Sivtsa malangizo pa zakudya kwa kuwonda

Katswiri wa masewera ndi chikhalidwe thupi m'nkhani zawo ndi mapulogalamu pa zakudya kwa kuwonda tikunena zomwe mungathe kudya chakudya chokoma, koma kuonda. Sergei limanena kuti njala kuti iyende n'zotheka, koma si wokondedwa maonekedwe ndi thanzi achinyengo. Kumene, ndi kufunika kutumikira, koma chinthu chofunika kwambiri, kuti zakudya zakudya ayenera zigwirizana zakudya zoyenera.

Adani waukulu abwino chithunzi ndi kudya utilizable chakudya: masikono, maswiti ndi mowa kwambiri chakudya mafuta.

Kudya kuwonda ayenera kufunga saladi masamba ndi yogurt otsika-mafuta, woyera nsomba steamed oatmeal ndi zipatso, otsika-mafuta kanyumba tchizi, dzinthu, masamba ndi nkhuku m'mawere.

maphikidwe zakudya

SERGEY Sivets osati mbamphedza yokonza zakudya kwa kuwonda ndi kupeza minofu zowonda komanso nthawi zonse wavala webusaiti mfundo zake pa yokonza zakudya zakudya kwa olembetsa awo, mmodzi amene Adzaperekedwa ina.

Chinsinsi saladi zokoma amatchedwa "masamba malo omwera". zosakaniza:

• kolifulawa;
• burokoli;
• nandolo zam'chitini;
• amadyera;
• kaloti;
• tsabola;
• mafuta ndi mchere.

Kaloti ndi mitundu iwiri ya kabichi msuzi. Mu mbale osiyana kusakaniza popanga otsala, nyengo ndi mchere, mudzaze ndi mafuta. Ndiye kulumikiza zinthu yophika ndi masamba akanadulidwa. Ndipo komabe - kothandiza ndiponso yotsika mtengo slimming saladi ndi wokonzeka!