Iyoma umzimba ihlobo

amakhwenkwe kunye namantombazana amaninzi athathe inxaxheba kwezemidlalo, kungekudala emva koko aqalise ukucinga malunga omiswe umzimba. Njengomgaqo, soma amaxesha 2 ngonyaka - ehlotyeni nasebusika. Into ekufuneka uyazi esomileyo ukukhangela ezintle hayi kakubi umzimba wakho?

Masiqalise kunye ezisisiseko. Yintoni isomisi umzimba? Body-yokomisa kuthiwa ngamanqatha lokunciphisa layer ongama ngelixa yokwandisa ulondolozo mass izihlunu, wena kunzima kakhulu ukufumana ke lanyikima ihlabathi. Iyoma - akuyi kwehle ubunzima, akufuneki mazingabhidaniswa yokudla. Ngoko ke ndiyacinga ukuba izihlandlo ezimbalwa phambi kokuba ufumane zome, kufuneka ukuba ingaba? Eyona mpazamo inkulu nokomisa - ngokukhawuleza, wonk 'umntu ngokukhawuleza kangangoko kunokwenzeka ezama ukuba bahlukane kwamanqatha wothiyiweyo, ngoko ahlale ukutya unamathele banokubenzakalisa kakhulu impilo yakho. Makhe ubunzima lehla ngokukhawuleza, kodwa kamva ke nangoku ibuyisela, ngoko nkqu kunye ukusekelwa, ngokuba ngenxa ukutya eqine ukutya lomzimba uyehla. Kwakhona, xa kukho ukudla okunjalo ungaphulukana yinxalenye ebalulekileyo ye mass kwezihlunu.

Ukuze uphephe oku, kufuneka enze imithetho embalwa elula ukuba uya kukhokelela ekubeni umzimba ezintle yaye besempilweni, ayithethi kakubi impilo. Eyona nto ibalulekileyo nge umzimba-yokoma ukunciphisa inani lweekhalori, amanqatha uqala ukuze ayitshise kukungabi calories. Nciphisa calories ngcono yonke imihla kancinane, ngoko uyakwazi xiphephana umzimba. Umzekelo, ukuba namhlanje uya kudla ezininzi neetapile, umgubo, iilekese kunye nezinye iimveliso (malunga nama-4000 kilojoules), kwaye ngemini elandelayo ukusebenzisa kilojoules 1500 kuphela, ukongeza ukutya kwakho iimveliso kuphela dietetic, akukho nto iya kuza kuyo. Kubalulekile ukuba aququzelele, ukuba umelwe kukuba zome, uze ulandele kwakulawula ngokupheleleyo. Womise umzimba - kubhaliwe kakhulu yinkqubo ende, simele ukulungiselela olu.

Kwakhona kubalulekile xa yokomisa na ukutya. Zama ukuba overclock kuyo kangangoko kunokwenzeka. Ngokukhawuleza nina ukutya, i ngcono ngayo. Oku kunokufikelelwa ngokusebenzisa amandla iqhezu kwaye kuquka yomxhesho zokutya negalelo ukutya olukhawulezisiweyo, umzekelo, broccoli, grapefruit, ama-apile, ikofu eziphilayo, iti eluhlaza, oatmeal, ubisi soy, nesinamon, pipi, isipinatshi, iimbotyi, iyogurt (oku uluhlu olupheleleyo kweemveliso).

Cardio lukwa yinxalenye yale yokoma yomzimba. Le Cardio osenyongweni ngokufanelekileyo uthathwa ukuba ukubaleka, lo gama njengomtyibilizi utshisa isixa omkhulu ngamanqatha. Ukutsiba intambo, ukuqubha, ekhwele ibhayisekile okanye rollerblading iyakujongwa kwakhona Cardio kakhulu, emva koko uza kuphulukana ezo calories ezingaphezulu. Kuba amandla ngoqeqesho abathanda babe nomdla iintlobo ezahlukeneyo nokulwa zemidlalo (lwamaGrike namaRoma wrestling, jiu-Jitsu kunye ngaphezulu).

Ukuba yokomisa lwenziwa na emzimbeni, kunye nawo amandla kufuneka nkulu imali eseleyo. Zama ukususa ukusuka kwizidlo carbohydrate, kuqala kancinane, seebar okanye isiqingatha sokuqala lemini. Xa kungekho tyala musani ukudla carbs ebusuku, kwaye nangakumbi - naphambi kokuba uye kulala.

Uluhlu kweemveliso avunyelwe ngexesha wokwaphusa lomzimba:

1. Meat. Kodwa nayiphi na kunjalo, nenqatha, enhle yenkuku ebilisiweyo ibele - oko ziiprotein ecocekileyo.
2. Nokutya kwaselwandle. iintlobo ngeentlobo zeentlanzi zibe amafutha ngaphandle ioli, kuyo kwakhona kuluncedo ukuba yohlaza.
3. Iimveliso zobisi kunye namaqanda. Cottage sisi ayikho ngaphezulu kwe-5%; 1% kefir, iyogurt, amaqanda ebilisiweyo (ukutya ukutya kuphela protein).
4. Kancinci ugxile carbohydrate. Breakfast okuziinkozo, isonka.
5. Fruits. Ungadla ngemali encinane, umzekelo, 1 apile ngosuku, grapefruits, lemons, xa kungekho tyala makangayidli ibhanana!
6. Nemifino. imifuno eluhlaza edliwayo yale mda. Neetapile okungaphandle, oko bangayidlayo.

Zonke ezi tricks aya kukunceda ulufikelele isiqabu efunekayo ngaphandle nobungozi kwimpilo. umzimba yokomisa kufuneka ibe yechanekileyo!