How kuti zvokuyamura wokudhinda kuti 2 weeks kana 3 months?

Woita dumbu - matambudziko vane vakadzi nevarume. Vasikana vazhinji vanobviswa kusimbisa basa iri nzvimbo ichi muviri aberekwa. Vanhu vanowanzoda "sevanhu" mafuta deposits rechiuno yako makore 30-35. Zvikonzero kurasikirwa chimiro anogona kuva zvizhinji - ndiwo kushayikwa zvaida kurovedza muviri, uye kufutisa, uye kuzvidya mwoyo, uye tava kuderera kwezvinhu metabolic pezvakaitwa (akadai zera uye vawana nokuda zvokudya zvinovaka muviri).

Where kutanga?

Great havachanyatsogoni zvishoma chidimbu pacharo, pakupedzisira kufunga nezvokuti sei kudzokera kare wako chimiro, "kuvaka" ake zvokuyamura wokudhinda kwemwedzi kana miviri. Asi usati watanga kushanda venhau pacharo, unofanira kubvisa mafuta pamusoro mudumbu. Yakanga kubva kwaari, uye zvinoenderana nguva kuti richaperera zvakakodzera kuzadzisa chinangwa ichi. Funga chirongwa zvainanga kuwana toned kugwinya.

Chirongwa "Terrain wokudhinda nokuda 3 months"

Kana uine dumbu kuti zvaikosha zvakanyanyisa mafuta, iwe ipapo kutevedzera refu chirongwa (mwedzi zvitatu). Zvose achavaponesa sei iwe kubata mabasa uye nokutevera kana zvose mirayiridzo ushandiswe.

Kugadziridza simba - chinhu chokutanga unofanira kutanga. Funga zvimwe kunenge zvinokosha, maererano izvo vanofanira kuronga zvaunodya:

• kudya ikaitika ose maawa 2.5-3. A mugove 200-250 magiramu;
• 25-30 maminitsi asati zvokudya kunwa girazi remvura;
• kubvisa chocolate nemakeke. Asi, mudye zvakanaka muchero;
• kusiya doro uye ayo mafuta "shamwari", akadai nezvikafu zvishoma;
• Vimba mapuroteni (huku zamu, kuti shrimp, hove, nyama, mazai, chizi);
• mangwanani kudya zvokudya chete utano (Porridge - yakanakisisa nezvechisarudzo);
• usarega muviri nenzara.

Power chaienzanirana hwakarayirwa zvinhu, anoramba ane kugara pamwero yomuropa, saka zvokudya chinogadzirwa pakarepo kupinda simba. Kwapera nguva, kudzora simba ichi chichange akanzwa - kunzwa nenyama mudumbu uye nani kunopindirana utano.

Vanoomerera zvakarurama kudya kunyange vaya subcutaneous mafuta gobvu anofanira achiri pasi, sezvazvakaita dzimwe nguva vachava mhanyisa kuchinja muitiro pachayo. Musiyano pakati donuts uye zvakare dzakaonda chete ndechokuti wechipiri, kusavapo okushamisira zvinhu mari kutenga zvokuyamura venhau kuti 2 weeks (sezvingatarisirwa, wakatambanudza Purogiramu yakazara). Asi vakadzi vane chimiro tanga vachafanira yokubva zvakawandisa mvura uye kupisa vaunganidza kwemakore akawanda mafuta, iyo kunotadzisa pakuonekwa akanaka cubes ari mudumbu rake, nekuti zvimwe kuvapo kwavo hwakavigwa kufuta.

chirongwa kudzidziswa

kunovaka muviri kwakakodzera ndiro zuva rokutanga rinofanira pamwe kurovedza. Saka danho rinotevera kutarira sei kuti zvokuyamura wokudhinda achibatsirwa muviri purogiramu inokosha. Kurovedza ine muzvikamu zvitatu, yakagadzirirwa zvishoma nezvishoma kuzadzisa zvinodiwa kubudirira.

Step 1 №

Chinangwa chokutanga chechetere ndiyo padanho goho nhamba 2. dzekugonesa uye kusimbisa abdominal tsandanyama, kuvandudza mamiriro, kubvisa manzwiro kusagadzikana mune yepazasi nomuzongoza (kana iripo) - ichi zvose zviri kuvapo migumisiro yokutanga chokutambudzika vanyatsodzidziswa.

Kuti tiwane zororo wokudhinda uye wakagwinya muna 3 months, kutanga rwendo, unofanira kunyatsofunga akuteerere kurovedza unhu uye kakawanda. Vanotevera nhungamiro idzi:

1. Kuita zvitatu kudzidzisa purogiramu pavhiki.
2. Kuita chimwe kutaura nomumwe muviri.
3. Musi wokutanga kudzidzisa imwe nzira - ndiyo 12 reps. Kutanga kubva nhamba iyi, panguva unozotevera muviri kunowedzera nhamba anoita 1-2 repetitions, vaivarera kusvika 18-20.
4. muchiitwa matatu nokuti abdominals uye mumwe muviri zvakagadzirirwa tikarega shure - the optimum zviri purogiramu yokurovedza, inotevera iyo, zvinokwanisika kuwana zororo wokudhinda pamba pasina chero okuwedzera namano.

Step 2 №

Kusiyanisa zviri zvinotevera siyana:

1. Training kunowedzera pakureba nokuda Muchiitwa itsva nokuda abdominal tsandanyama, uwandu iyo Panguva iyi ichava matanhatu.
2. The mutoro unofanira kuramba kuwedzera. Kana, pashure pokupedza zviitwa, hausiwe vaneta, utore nopindirana kuswedera repetitions mashoma.
3. Kumbomira pakati zviitwa havafaniri kupfuudza 5 seconds.
4. Kuita chimwe kutaura nomumwe muviri.

Step 3 №

Zvinoita zviri rokupedzisira chokutambudzika;

1. Zvino, kudzidzisa chinosanganisira mapfumbamwe muchiitwa nokuda abdominals uye mumwe muviri rezasi musana.
2. Training vanofanira kutora nzvimbo pavhiki.
3. Kumbomira Between Nzira inogona kusvika mumasekonzi 30, asi hapana zvimwe.
4. Kuita chimwe kutaura nomumwe muviri.

Exercise № 1

Avete shure kwako, usanetseka pamutsipa wako uye mapfudzi, uye ipapo isu tanga maoko shure musoro wake. Gumbo anomutsa uye mukotamise namabvi avo panguva imwe kurudyi yorusvingo kuitira kuti rezasi gumbo iri nzvimbo yakafanana pasi, uye pazvidya vari perpendicular.

Munomimina Chikamu abdominals rezasi, tinoedza kusimudza muhudyu muvakweve mberi. Zvadaro akadonhedza hudyu zvishoma nezvishoma kudzokera pokutangira chinzvimbo. Dzokorora kuita izvi nguva dzakawanda kumusoro.

How kuti zvokuyamura wokudhinda, achiita basa nhamba 1?

Iva nechokwadi kuti chikamu kwako rezasi abdominals ukaongorora. Benefits haingatikwaniri kana sangano uye pasi kuitika nokuda kupa zvakasimbisa kuitwa. Mutsipa uye mapfudzi zvinofanira ndagadzikana. Kana vodzokera yepakutanga nzvimbo nezvidya kukandwa zvikuru pasi uye shank haisi kutura.

Exercise № 2

Avete shure kwako, rerekai rako rorudyi panguva ibvi, akamuisa akasiya zvokuti gumbo rake repasi pakuiswa pabvi ake. Ndokumisa rwenyu rworudyi shure musoro wako uye kubviswa kugokora kusvikira kurutivi. Kuruboshwe iri dumbu rake muchiuno nzvimbo.

Kushanda zvakanaka oblique abdominal tsandanyama, simudza rorudyi wako uye Inosendamira kuti ibvi kuruboshwe. Zvadaro zvishoma nezvishoma dzokerai ruoko shure pabasa rayo yepakutanga. Kana zvipande kubata pasi, kudzokorora kubva pakutanga.

Apedza nhamba inodiwa repetitions, kushandura maoko netsoka. Zvino, pasi petsoka kurudyi kuruboshwe, shure musoro uye kuruboshwe, apo kodzero - pamusoro muchiuno. Tinoita chete nhamba repetitions, nokusimudza mumwe pamafudzi kusvika ibvi nevakomana rutsoka.

mamwe mashoko

Ngationgororei zvimwe zvinhu kuti uzive sei kuti zvokuyamura wokudhinda kuti shoma nguva kuita muviri ichi:

1. The mutumbi here vanokunga kurutivi ibvi, saka chete kufamba mu kugokora kana mafudzi kuenda kuburikidza. Chengeta ibvi uchifamba kubva.
2. Positive uye akaipa chikamu pachiitwa zvinofanira kuitwa zvishoma nezvishoma uye nokungwarira.

Exercise № 3

Avete shure kwako, makumbo wakarerekera pamabvi, maoko shure musoro wako tasangana vakazorora mutsipa wako.

Munomimina vaparadzana yokumusoro abdominal Muchekei chipande kubva pasi uye kusimudza mabvi kurutivi pachipfuva. Tinosvika vaifanira uye kuzopedza kwechinguva. Zvadaro zvinyoronyoro uye zvishoma nezvishoma kudzikisa pamafudzi shure pokutangira chinzvimbo. Kamwe zvipande kubata pasi, kudzokorora zvose pamusoro zvakare.

Exercise № 4

Tinotora chinzvimbo pamusoro dumbu rake, kutarisana pasi, kudhonza muviri akaererana yakarurama maoko (nezvanza pasi), uye makumbo.

Panguva imwe chete kusimudza rwako rworuboshwe gumbo yakananga uye zvakarurama ruoko. Zvakaitirwa yakanonoka masekonzi maviri. Zvadaro zvinyoronyoro uye zvishoma nezvishoma kudzokera pokutangira chinzvimbo. Kana ruoko uye gumbo kugunzva pasi, kudzokorora chiitwa noruoko rwako rworuboshwe uye tsoka rworudyi. maoko angu netsoka sokuvapo nhamba inodiwa repetitions haangavi kuitwa.

Tiri kushanda kutsungirira.

Exercise № 5

Avete shure kwake, kudhonza maoko ake, nezvanza pasi pamwe pamuviri, simudza rworudyi angled zvishoma makumbo hwakakungwa. Tinoshandisa maoko rutsigiro, vakazorora mutsipa.

Muchekei kuti chiuno pauriri maximally munomimina Chikamu abdominal rezasi uye danidzira. Tikatora pachinzvimbo kwenguva masekonzi mashoma. Zvadaro zvinyoronyoro uye zvishoma nezvishoma kudzikisa hudyu uye kudzokera pakutanga nzvimbo. Kana chiuno unobata pasi, tinotanga kudzokorora itsva.

Ngatimbokurukurai dzimwe pfungwa kudzidza kuita zvokuyamura wokudhinda ine zvishoma mumuviri nezvenyama mari nokuita apa muviri:

• chiuno anofanira kumutswa nokuda yepazasi mugove venhau, pane kusunda tsoka dzake nesimba.
• anoshandiswa maoko chete nechiyero, saka ivo haafaniri kuvaparadzanisa muviri wako.
• kuchiguma zvakanaka chokutambudzika muviri, kumbomira (Chimbomira kwenguva refu, chikuru rezasi wokudhinda rakashanda Division).

Mabhuku eBraille wokudhinda vasikana nevakomana anogara vakanyorerana kakawanda nemanzwiro akasiyana - godo kuti ichichiyemura. Uye chakavanzika akakwana mufananidzo inopindirana chete, dzimwe nguva rinorema uye kurovedza dzose. Asi pano neapo zvakakodzera kuti uchirega kufaranuka uye kunakidzwa nyika yakavapoteredza.