Sei uku imwe venhau kubvisa dumbu mafuta? Diet uye muviri

Munhu kurota rokuyamura chewaini, pakupedzisira anobvunza, "How kubvisa dumbu mafuta" kudya uye muviri - ndivo zvokubikisa mbiri kubudirira. Zvokudya anobvisa zvakawandisa mafuta, uye muviri kuchakubatsira kupomba "cubes" yako. Zviya, zvokuyamura wokudhinda , unogona kuona zvakajeka pana 10% (zvichidzika) mafuta tigutsikane pamuviri. Zvakakosha kuti kuvimbisa kuti nhamba.

Diet anogona kusarudza chero, asi zvakakosha kwazvo kuti vachengete mitemo zvinotevera:

1. kusavapo mbiriso inoshandiswa zvigadzirwa. Mbiriso - mumwe chikuru zvinokonzera mafuta ari abdominal munharaunda. Ivo chete kuwedzera mafuta zvitoro. Vanofanira saka kunze zvachose.

2. Kushandisa michero nemiriwo. Fiber zviri mukati kuti mhanyisa chirongwa mafuta unopfuta. Mukuwedzera, michero nemiriwo ndezvipi achagutsa nzara.

3. No shuga. Panyaya iyi, munyu hauna wairambidza. Inogona kudyiwa nemiriwo.

4. Compliance nemvura hwechiKomonisiti. Havashambi pasi zvokudya nemvura! Kana mvura anopinda dumbu pamwe muviri zvokudya nokukurumidza kwakadaro anotanga kuchengeta zvinovaka muviri, achiishandura vave mafuta. The mvura inogona kushandiswa pashure vaviri maawa pashure kudya kana maminitsi 20 vasati vadya.

Dzidza kuti zvakanaka uku venhau, kubvisa dumbu, inogona vakatendeukira pachake mudzidzisi. Haana chete kuva munhu chirongwa, asi kuchaitawo kuongorora yose nokudzidziswa uku. Iyi ndiyo nzira wakagwinya uye kuzorodzwa. The chete akaipa - a panzvimbo kudhura kurovedza pachako.

Kana bhajeti asina mari zvavanongosiya, uye iwe vakasarudza pachavo kuti kufunga kuti zvakakodzera uku venhau, kuti abvise mudumbu, ipapo kutanga kudzidza anatomical nemamiriro abdominal netsandanyama. Zvichitaurwa zviri nyore, muchina wokudhinda kuchibva rectus tsandanyama, conventionally rakakamurwa kuva okumusoro chikamu, uye oblique netsandanyama. Panguva Workout, mumwe nomumwe wavo anofanira kuwana accented mutoro.

zvino tava kutendeukira kune muviri:

1. Yokumusoro chikamu. Nhema pamusoro musana wako, simudza maoko perpendicular pasi zvokuti kumuromo kwematanda minwe vaingofungirwawo kumusoro, wakarerekera mabvi ako. On the fema gondo muviri, nokuchengeta kwako dzakaderera shure pasi. Akabva zvishoma nezvishoma kutura. Tinoita 7-10 reps.
2. Obliques. Nhema kumusana kwako, maoko vakabata mu Castle chirimwa mune musoro wake. On the fema vachasimudza akasiya ibvi kuna kuruboshwe kugokora kubata. Ndizvo kuti kurutivi rworudyi. Tinoita 7-10 reps.
3. Lower chikamu. Nhema pamusoro musana wako, maoko vanoiswa akaererana muviri, rerekai mabvi ako. Paunenge kufema, simudza hwakakungwa mabvi uye zvishoma nezvishoma siya navo. Tinoita 7-10 reps.

vanhu vakawandisa, pashure pokuverenga tsananguro yechiitwa, vanofunga vainzwisisa sei zvakanaka uku muchina wokudhinda kubvisa dumbu, uye nyanzvi rwokugadzira zvinoriumba. Asi zviri nani kuzodzosera kuverenga kakawanda uye nokurondedzerwa kuti 100% nechokwadi zvakakodzera unyanzvi kuurayiwa. Usava chidobi kwete chete haazogumisi zvinozoita, asiwo kunogona kukonzera marwadzo uye kusanzwa.

Panguva Workout haana wakangosuruvara, unogona kuita zviitwa nekuda kwechaunga kuti mumhanzi. Music zvinofanirwa kuisa rakawanda uye kusimudza chido chako. Rambai ichi mupfungwa pakusarudza nziyo.

Pakupedzisira, kunyange zvazvo iwe ikozvino munoziva sei kuti uku ari venhau kubvisa dumbu, regai chete kupa muviri wako rakakomba mutoro. Tanga diki uye zvishoma nezvishoma zvinowedzera ya yechiitwa uye zvavo zvikuru. Uye, chokwadi, zvinokosha kuti nguva dzose! Kurovha munhu Workout, iwe tora danho shure kubva chinangwa chake - yakanaka uye Mabhuku eBraille vezvenhau.