Indlela ukunciphisa-20 kg ngenyanga.

Yinto eyaziwayo ukuba umzimba kuye nabani na elungileyo andiyizisanga kuwe, kodwa kunoko, bazisa into eninzi nokuphoxeka. Kwezinye iimeko, ubunzima extra zinokubangela ukuba ezinye nobungozi kwimpilo yakho. Wenza ntoni xa ujamelene ingxaki yendlela ukunciphisa umzimba nge-20 kg ngenyanga edlulileyo? Lo mnqweno abamangali nabani na, kuba usoloko ufuna ukuphelisa kilograms okukruqulayo ngokukhawuleza kangangoko kunokwenzeka onwabele lonke ixesha ndijonga ngokwam esipilini.

Umbuzo indlela ukunciphisa umzimba kwinyanga edlulileyo nge-20 kg, Iyandonwabisa amanenekazi elithandekayo kwi olwandulela kwehlobo, xa ufuna ukwenza bangazinxiba izikethi ezimfutshane, neengubo tight, iilokhwe bikinis. Mna ufuna ukujonga ngcono ezintombi elunxwemeni nimbambe wena bencoma nhla eyindoda.

Kakade ke, yonke intombazana nomfazi uziva kuzithemba nangakumbi xa ukwimo elungileyo. Ngoko ke, indlela unciphise umzimba nge-20 kg ngenyanga edlulileyo? Lo mbuzo kuya kukunceda ukuba uphendule kuphela Internet kodwa ugqirha nokuya. Hayi Luleka embi kunye nutritionist ngubani na oya kuba nako ukukhetha indlela yokuba wayeza kuba zezona zifaneleke. Kuyo nayiphi na imeko akunakwenzeka ukuba abandakanyeke inyathelo ezizimeleyo, kwaye kakhulu ukunciphisa umzimba, bathi, iindlela abangaphucukanga - ngoko uya kukwenza okubi noqhekeko kuphela emzimbeni wakho, yaye bewuhlisele nezifo.

Ngoko, kwi kumzabalazo umzimba neyi abancedisayo ephezulu iya kuba ezahlukeneyo izidlo. Bonke kunceda ukufezekisa iziphumo ezintle kweli xesha lifutshane kangangoko kunokwenzeka. Inxenye ke kubo kunokuba nzima kakhulu. Ngokuqhelekileyo, ukudla okunjalo kufuneka ilandelwe ixesha elide. Simele sikhumbule ukuba akusoloko kuluncedo kwaye kuyimfuneko. Ukuba uye wagqiba kwi elo khondo, kuyimfuneko ukuba iivithamini parallel, ziyafuneka ukugcina umzimba ikwimo entle.

Nciphisa nkqi ubunzima ngo-20 kg kwaye kunceda ekuthiwa-iMono-yokudla. Ludla ngokubandakanya ezinye uhlobo imveliso ukutya ekufuneka ukuba ube khona ukuze ixesha elithile.

Ngexesha lifutshane kangangoko izidlo ezinjalo kukunceda ulahlekelwa ukuya obunzima buziikhilogram ezimbini okanye ezintathu, kwaye abayi benizisa waziva nasengqondweni. Into ekufuneka uyenze emva ikhondo mono, akukho abangaxhalabisiyo ukuba nidle, kungenjalo iikhilogram wanyamalala unako ukubuya.

Enye le iqhelekileyo a mono-ukutya, buckwheat. Ukunika imvakalelo kuhluthe kwaye ngexesha elinye hlantswa umzimba. Nje ngeveki ungaphulukana ukuya buziikhilogram ezilishumi. Buckwheat kufuneka eyayivutyelwa ngamanzi abilayo, wuyeke phisa udle ngaphandle ngokongeza ityuwa kunye nobulawu. Buckwheat edliwayo kunye iyogurt, kodwa kufuneka kuqinisekiswe ukuba umxholo wayo amanqatha ingadluli ekhulwini elinye. Emini ukusela ngaphezu selitha iyogurt.

Ukuba ubuza nutritionist, uya kusabela ukuba ndlela ifanelekileyo ukunciphisa ubunzima kwi-20 kg ngenyanga nganye, ingaba imisebenzi yomzimba. Kakade ke, oku akuthethi isiqalo sakho career ezemidlalo, kodwa kubalulekile ukwenza umthambo elithile kangangoko banako.

Kungcono wenze aerobics kunye njengomtyibilizi. aerobics Imithambo ingenziwa ekhaya usebenzisa ividiyo tutorials. Ungakhetha kunye iiklasi ukhetho kwi ejimini kunye ngomfundisi. Kwakhona kuyenzeka ukuba ukudanisa yaye ukutsiba intambo - in a ilizwi, ungakhetha nawuphi na umphefumlo wakho.

Ungaqala kunye kakhulu elula: kuyimfuneko ukwenza ukuhamba. Uyacetyiswa ukuba ukuhamba izihlandlo eziliqela ngemini. Ukongeza, zonke, ngaphandle kokukhetha, oogqirha bacetyiswa ukuba wenze ebizwa ngokuba yi-imithambo uxhathiso. Iyimfuneko ukuze kuqinisekiswe ukuba akukho tyala musani ubhitye kwezihlunu. Ngokuqhelekileyo, kule meko iintonga asetyenziswa, barbells, kwakunye imithambo ezinesingqi. Kufuneka wenze imithambo kathathu ubuncinane kathathu ngeveki, ngoko iziphumo ezidibanisayo, akukho kwamathandabuzo.

amalungu anomdla besini wamhle ayikho nje umbuzo njani ukuba unciphise umzimba kwi-20 kg ngenyanga nganye, kodwa indlela ukugcina ubunzima ixesha elide.

Kamsinya nje ekutyeni iphela, kuyimfuneko ukuba singasondeli ukutya ukudla kwakho ezifana muffins, iitapile, iswekile, ice cream, abalibali ngokwakho itshokolethi okanye iibhanana kakhulu. Isibakala sokuba zonke ezi mveliso kamsinya zifunxwe ngumzimba izakhamzimba, zilungiswa kwi kilojoules ngokukhawuleza, ngoko ukuba akhokele umzimba, uya ngokuqinisekileyo kubuya umzimba.

Ukuba ufuna ukuqhuba edla yimpumelelo kangangoko kunokwenzeka, oko kuyimfuneko ukuqhuba uqeqesho pre-basiwe kwezinye iindawo kunye naye. Oko kuyimfuneko iintsuku ezimbini okanye ezintathu ngaphambi kokuba udle ukunciphisa ngokutya, musa nditye, kwaye emva kokuba ukutya kuyimfuneko ukwenza baphilileyo ukutya mkhwa entsha.