Atsikana ambiri masiku ano mosamala kwambiri kuonera chithunzi, kuyambira kulemera owonjezera Ndithu palibe utoto. Komabe, pali anthu amene akuda nkhawa mopitirira muyezo kuchepa thupi mwake, mwachitsanzo kwambiri miyendo woonda. Chochita Zikatero, ndipo kodi n'zotheka kuti awapatse njira inanso okopa?
kudya zakudya zapadera
Ambiri amakhulupirira kuti kuchepa thupi kwambiri angakhale sangathe, ndipo ngakhale atakhala izo. Komabe, sangabweretse mavuto ochepa kuposa chidzalo. Atsikana ambiri chisoni miyendo kwambiri woonda. Kodi kuchita ndi vuto ili? Choyamba, m'pofunika kwathunthu kukonzanso zakudya ndi mwachidziwikire ukasintha kusintha. Musaganize kuti chifukwa miyendo woonda kwambiri kuchuluka M'BUKU, basi zokwanira kudya kwambiri. Iwo amagwira ntchito yofunika kwambiri ndi khalidwe la kudya chakudya. Mapazi ayenera ziwonjezeke likuvutika minofu osati mafuta, chifukwa Zikatero likuoneka cellulite, flabby ndi maonekedwe wosakongola. Zomwe buku minofu kwa atsikana - zovuta. Choncho, palibe mphamvu zapadera Pankhaniyi sindingakhoze kuchita. Kodi kulenga ndi zakudya ngati mlandu? Chifukwa cha zakudya ayenera kukhala otsika-mafuta mapuloteni zakudya: nkhuku m'mawere tchizi, nsomba, nsomba, ndi mazira. CHIKWANGWANI: masamba, mkate. Zovuta chakudya: mpunga, buckwheat, oatmeal. Nthawi zina mungathe kugwiritsa ntchito chakudya mwamsanga mu mawonekedwe a zipatso kapena maswiti zabwinobwino. Muyenera ndithudi kudya fractional (aliyense 3 - 4 hours) kudzapeza imathandizira kagayidwe.
maphunziro
Kumene, chakudya chimodzi sikungakuthandizeni vuto la miyendo kuchepa thupi. Nkofunikira kulumikiza zolimbitsa thupi, ndi zolemera za. Ndi mtundu uwu masewera kudzakuthandizani angasokoneze kwambiri miyendo chochepera. Kodi atsikana amene nthawizonse zakhala ziri kutali masewera ndipo sindikufuna kuti ndingayambire pati? Inde, njira yabwino adzakhala akaonekere kwa mphunzitsi kuti molondola akuuza options mmene kumanga miyendo Taphunzira. Koma ngati izi sizingatheke, mukhoza kusankha Zochita nokha. Nchifukwa Chiyani Kumafunikira mphamvu Zochita? Yankho lake ndi losavuta: iwo akumanga minofu. Cardio Zochita monga kuthamanga, kupalasa, kuganizira wotentha mafuta. Iwo amapanga miyendo yanu slimmer! Choncho, amatsimikiza ntchito zolemera. akazi ambiri amaopa kuti "kupopa", kuchita ndi dumbbells ndi barbell. Iwo alibe kanthu mwamtheradi kuopa, chifukwa wamkazi dongosolo endocrine zoti m'njira kuti minofu misa ndi wolemera kwambiri kuonjezera Choncho, kukhala phiri minofu iwo anaopseza, makamaka ngati muli woonda miyendo. Kodi kuchita ndi zida zolimbitsa thupi ndi pati maphunziro? Kuonjezera mwendo minofu lunges zosiyanasiyana ndi anyonyomala adzachita. Kodi iwo mmene mungathere ndi dumbbells ndi barbell a. Yambani atayima ndi Kuwonjezera kulemera, zimene bwinobwino kuchita chikuyandikira pang'onopang'ono kuwonjezeka. Chofunika - kuchita kokoka njira, mwinamwake iwo sangapindule. Kuphunzira mmene squat mwaukadaulo, kwa starters mungathe kuchita zimenezi popanda vuto. mfundo izi: squat, mabondo anu sayenera kudzalamulira zala zanu ndi kumbuyo inayenera kukhala mowongoka. Zochita izi osati kuthandiza kuonjezera buku la m'chiuno, koma kuti ntchito kwa minofu gluteal, chimene chiri chofunika kwa thupi okongola ndi oyenera komanso.