Indlela yokulahlekelwa isisindo kwiinyanga ezintathu kwi-10, 15, 20 kg kwikhaya?

I-Spring yithuba apho ufuna ukubeka into elula, evulekile. Kwaye ke ihlobo, kunye neentshukumo ezibonisa umzimba wonke. Nangona kunjalo, ubusuku busika obude, kunye nemikhosi yemikhosi ngamanye amaxesha ashiye isiphumo esingathandekiyo kwimiba eyongezelelweyo. Kodwa indlela yokulahleka ubunzima kwiinyanga ezi-3 ukunika umzimba wakho ubukeka kakuhle kwihlobo?

Ukukhangela inyaniso

Okokuqala, kubalulekile ukujamelana nenyaniso. Okokuqala kufuneka ulinganise ubunzima bakho obukhoyo, uqikelele ekugqibeleni ukuba uninzi lwamakhilogremu angaphezulu. Emva koko, kukulungile ukukhumbula ukuba lixesha lini lo bunzima. Kwaye sele sele kucacile: ungakwazi ukunciphisa ubunzima kwiinyanga ezi-3, okanye kuya kuthatha ixesha elide?

Kukho indlela elula kakhulu yokugqiba isisindo esiphezulu seklasi ethile. Ukuba umntu unethambo lobukhulu obuqhelekileyo okanye obuncitshisiweyo (kunye nemimandla kwindawo yesandla, amaqhosha, iifoloko ezibonakalayo ezinamaqabunga), ngoko kufuneka uthabathe ixabiso lokukhula kwalo ngamasentimitha kwaye ususe i-110. Inani elifumanekileyo liya kuba likhulu lobunzima bobunjwa obunikwe. Ngombala omkhulu ukusuka kwixabiso eliyimfuneko ukushiya i-105-100. Ezi zibalo ziphantse kakhulu. Njengomthetho, amantombazana omgaqo-siseko obuthakathaka, aqikelele ubunzima bawo obunzima ngolu hlobo, fumana ixabiso eligqithisileyo. Kule meko kubhetele ukuqwalasela oku njengekgrimp ephezulu kwisakhi esinikeziwe.

Ukhetho lweendlela

Emva kokuba unqume oko ufanele ulwele, kufuneka ukhethe ubuchule. Umcimbi wokulahleka kwesisindo kufuneka uhanjiswe ngendlela epheleleyo. Kufuneka ukuba ukhethe inkqubo efanelekileyo yokutya kunye nokwenza ishedyuli yoqeqesho. Izindlela, indlela yokunciphisa ubunzima kwiinyanga ezi-3 nge-10 kg, ezingenakubalwa.

Ukuba umgomo ngokuchanekileyo lo mfanekiso, ngoko uhlala uwenza ukubala okulula. I-10 kg kufuneka ihlulwe ibe ngama-3, iya kuba malunga ne-3-3.5 kg. Lo bunzima obufuneka ukuba buncitshiswe ngenyanga. Kuyavela, akunzima kakhulu. Ukwahlula 3 ngo-4, emva kokuphela kweeveki ezininzi ngenyanga, kukho iintsuku ezingama-7 kufuneka ulahlekelwe ngaphantsi kweekhilogram. Oku kulula ukufezekisa ukuba uzisa ukutya kwakho kwisisombululo, ixesha eli-4 nokusela ubuncinane ii-2 ilitha zamanzi ahlanjulweyo ngosuku. Kwakhona kuyimfuneko ukwabela ubuncinane kathathu ngeveki kwiyure yokuzivocavoca umzimba. Ingakwazi ukugijima, ukuhamba ngokukhawuleza, i-aerobic complex, ukubhukuda okanye uqeqesho lwesisindo. Ngoku kuyacaca ukuba unganciphisa ubunzima kangakanani kwiinyanga ezintathu kwi-10 kg. Inketho efanelekileyo - kuyisondlo sokutya kunye nokuqeqesha rhoqo.

Ukutya okufanelekileyo kukubalulekileyo ekuphumeleleni

Abaninzi bakholelwa ukuba ukunciphisa ubunzima kunokwenzeka kuphela kwiidlo ezikhethekileyo kunye nohambo oluya kwi-gym kuphela. Le ngqungquthela eqhelekileyo. Ukubuyisela isisindo kwisimo esiqhelekileyo sinokwenene. Ngoko, njani ukulahlekelwa isisindo kwiinyanga ezi-3 ngeekgrikhi ezili-10 ekhaya? Isiseko sokupheliswa okuchanekileyo kwesisindo esithinteleyo kukutya okunempilo. Ukutya kufuneka kuhanjiswe ngolu hlobo lulandelayo:

- isahlulo semimiselo yansuku zonke kwenani kunye nokutya kokutya kufuneka kufakwe kwisidlo sasekuseni;

- Isidlo si malunga nesithathu sesamba semali yokutya ngosuku kwaye sisidlo esisisiseko;

- ngaphantsi kwekota iwela isidlo;

- zonke iifanele zihanjiswe phakathi kokunxila.

Ngenxa yoko, ufumana ukutya oku-3 okuphambili kunye no-1-2 ukutya okudliwayo, okubhekwa njengesidlo esisodwa. Ukunika iingcebiso malunga nendlela yokulahlekelwa ubunzima kwiinyanga ezi-3 ngeekgrikhi ezili-10 ekhaya, unokubonisa ukuba usebenza ngokuzilolonga. Kuyinto enqwenelekayo ukukhetha ubunzima kuwo wonke amaqela omzimba kwaye usebenzise amaxesha 3-4 ngeveki. Le ndlela ingakhokelela umzimba kungekhona kuphela kwisisindo esifanelekileyo, kodwa ukulungelelanisa, kubalulekile xa ulahlekelwa isisindo.

Ukuthintela kuyindlela yokunciphisa umzimba

Indlela yokulahlekelwa isisindo kwiinyanga ezi-3 kwi-15 kg ekhaya? Nantsi kuyimfuneko ukuhlawula ingqalelo nje ekuncediseni ukutya okunomdla, kodwa nakwindawo yokungenisa izithintelo ekudleni. Kubalulekile ukunciphisa umthamo we-fat fat of food consumed, ukugxila ekutheni ukutya kweeprotheni zombini kunye nokuvela kwezilwanyana. Kwakhona, kufuneka ulahle i- confectionery edibeneyo, ubeke endaweni yazo ngeziqhamo. Ukusuka ehayi, ikhofi kunye nezinye iziyobisi, ishukela mazingabandakanywa.

Ukuqeqesha kufuneka kunikwe ingqalelo ekhethekileyo, kuba umzimba uhlala ulahleka ukunyaniseka kwawo ngokunciphisa ubunzima besisu.

YezoMidlalo

Indlela yokulahlekelwa isisindo kwiinyanga ezi-3 kwi-15 kg ekhaya kwaye ungakhathazeki, umzekelo, ukusuka kwisisu esiswini? Le ndlela ilula.

Uqeqesho luyenziwa kangcono ngosuku, lunikeza imizuzu engama-20 yokuqala yokufudumala. Ungagxuma ngentambo, ukuhamba, ukugijima, njl.

Emva koko kufuneka uhambe kwimisebenzi yamandla. Inokuba yinkimbinkimbi kunye nezidumbulu, ii-barbells okanye ubunzima bayo. Ukusebenza ngokubanzi kwenkqubo yokuqinisa iifayile eziphambili ze-muscle yi-bar. Ingqwalasela eyongeziweyo kufuneka ihlawulwe kwi-press - inqwelwe elincinci lingahluthwanga.

Gqibezela uqeqesho olulandelwa ngokuzilolonga. Bomeleza imisipha kunye nemigqa, ukukhusela ukulimala okongezelelweyo, kunye nokwenza umzimba uguquke. Musa ukulibala malunga namanzi.

Ukuba ingxaki iyingozi kakhulu

Abo bafumana ubunzima obukhulu, banomdla kwindlela yokunciphisa ubunzima kwiinyanga ezi-3 nge-20 kg. Ngokuqinisekileyo, ukugqithisa okunjalo akukona nje ubugcisa, kodwa bubuhlungu. Izizathu zokuqeshwa kwabo zingahluka. Ngokuqhelekileyo oku kwenzekayo ngenxa yeengxaki ze-hormonal okanye izifo. Kule meko, kufuneka uqale udibane nodokotela kwaye, mhlawumbi, uthathe iimviwo eziyimfuneko.

Ukuba ubunzima buzuzwa ngenxa yothando lomnandi, ngoko umsebenzi ulula. Okokuqala, kufuneka ulahle into eyakhokelela kumakhilogremu angaphezulu. Ngokuzisa ukutya kwinkqubo enempilo, kuyimfuneko ukukhupha umgubo, ucolile, utshaye, utyinwe, uphuzo lwe-carbonate, utywala.

Emva koko, kufuneka uyanciphise ukusetyenziswa kwekhofi, itiye emnyama, ilayisi, inyama e-mafutha, i-salines, i-honey, i-nut.

Umgaqo oyintloko wesondlo - ngokuyininzi iiprotheyini, ukutya kweemifuno, ezityebi kwi-fiber. Ukuthobela ezi ngcebiso, ngamanye amaxesha kunzima ukunciphisa umzimba. Kwaye kubaluleke kakhulu, ayinayo imiphumo emibi yempilo.

Indlela yokulahlekelwa isisindo kwiinyanga ezi-3 ukuya kwi-15-20 kg: ukuzivocavoca, iingcebiso zokukhetha inkqubo yezemidlalo

Ukuba ukhuluphele, awukwazi ukuhamba ngokukhawuleza ukuqeqesha umzimba. Okokuqala kufuneka uvumele intliziyo ivumelane. Ukuzivocavoca ngenyanga yokuqala kufuneka kukhethwe kuphela i-aerobic. Umzekelo, ukuqala ngcono xa uhamba ngezinga eliqhelekileyo kunye nokukhawuleza. Uqeqesho olunjalo lufanele luqhutywe kuma-5 ngeveki. Ingakwazi ukuhamba emoyeni omtsha. Kwakhona ukubhukuda kuhle, okokuthi, ngaphezu kokuzivocavoca kwe-aerobic, kukhulula umgudu kwaye kunomphumo wokugaya amanzi.

Emva kokuba ubunzima buncitshiswe malunga no-5-7 kg, unokuxhuma uqeqesho lobunzima. Kodwa kunjalo kubalulekile ukugxila kwimvakalelo yakho. Ukuba intliziyo inzima, kufuneka ukhethe umthwalo olinganiselayo. Ukuba ukuphefumla kulula ngokuqhelekileyo, ngoko umzimba uphantsi kolawulo.

Uqeqesho lwamandla luyakwenziwa 3-4 amaxesha ngeveki. Zisebenzisa izicubu zomzimba, ezikhokelela ekukhawulezeni kwe-metabolism. Kancinci, ubunzima buya kubuya kwinto eqhelekileyo, kwaye ngokubaluleke kakhulu, ulusu luya kuqiniswa ngokuhamba kwexesha. Ngoko, saxelela indlela yokunciphisa ubunzima kwiinyanga ezi-3 ngokufanelekileyo nangokuchanekileyo.

Amanzi - isibambiso somfanekiso omhle kunye nempilo

Ngenkqubo yokulahlekelwa kwesisindo, musa ukulibala ngokusela rhoqo. Amanzi acocekileyo anceda ukuphucula imetabolism, igalelo ekukhutsheni i-detoxification kunye ne-appeasement yendlala. Ivolumu efunekayo ngemini, ngokuqhelekileyo iilitha ezingama-2, ngaphandle kweesobho, itiye, ikhofi, njl. Xa kushushu, ungadinga ukwanda kwamanzi. Ukusela isilinganisi esisetyenzisiweyo kubaluleke kakhulu, ngakumbi ngexesha loqeqesho. Emva koko, emva koko umzimba uyalahlekelwa ngamanzi amaninzi, okufuneka ukuba abuyiselwe.

Isiphelo

Ngoku kuyacaca indlela yokulahleka ubunzima kwiinyanga ezi-3. Isondlo esifanelekileyo, ukuvuthwa rhoqo kunye nokuphuza i-regimen isiseko apho unokunciphisa nokuzinzisa ubunzima bakho ngaphandle kokulahlekelwa yimpilo, kodwa ngokufumana umzimba oqinileyo kunye nesimo esihle.