Kev Paub Tus Kheej: Yuav ua li cas kuv poob yuav luag 50 kg rau ib nrab ib xyoos

Kuv ib txwm nug ntau cov lus nug - raws li kuv tau poob nws, koj tau ua dab tsi, raws li cov ntsiav tshuaj uas nyob ze ntawm Faded Zhyra nyob.

Kuv txiav txim siab sau ntawv rau txhua tus :) Welded Comrades thiab Comradorians, Kuv tseem hais kom khiav - 100% yuav yog cov lus pom zoo uas yog heev - zoo siab heev.

Nws zoo li nws yog kev cai los nteg cov duab ua ntej thiab tom qab. Txhawb kev lig kev cai :)

Tam sim no nyob rau hauv kev txiav txim:

Nws pib ntawm 07/16/16/16/2015 Nrog 127 kg, nrog 64 qhov loj thiab hernia hauv caj dab caj dab (nws raug mob thiab nyuaj rau taug kev).

Tam sim no lub cev hnyav nyob rau thaj tsam ntawm 81.5-82 kg, loj, loj s / m nyob ntawm), nyob rau sab Europe tau kib) tsis muaj, nyob rau hauv qis qis dua - yuav luag kuv Yuav luag tsis ceeb toom.

Lub phiaj xwm tsav hnyav los nqa mus txog 79 kg, thiab tom qab ntawd ua haujlwm nqa mus rau tus qauv ntawm LMS, BMI (lub cev muaj zog (thaum muaj zog poob, cov leeg rog mus rau nrog roj, hais txog nws hauv qab).

Hauv qab no kuv yuav muab cov lus qhia luv luv ntawm kev cob qhia, Khoom noj khoom haus, cov duab, thiab lwm yam yog heev.

Tam sim no ceeb toom - Qhov no yog txhua tus neeg nyob ib leeg, ua ntej pib (zoo tom qab pib), sab laj nrog koj tus kws kho mob, yog tus kws kho zaub mov, tus neeg ua zaub mov muaj txiaj ntsig. Yuav tsum tau tshuaj xyuas koj yuav tsum dhau. Rau txhua tus, lawv muaj lawv tus kheej - Kuv muaj ultround ntawm cov thyroid thiab cov plab zom mov + ib pawg ntshav ntawm cov ntshav.

Theses thiab luv luv rau lub sijhawm dav dav

1. Tsis tas yuav muaj lub zog ntawm yuav - nws yog qhov tsim nyog kom nkag siab tias qhov no yog kev ua neej. Mus ib txhis thiab puas tau. Ntau. Yuav rog tsis txaus rau ntev. Koj tsis tas yuav tawm tsam koj tus kheej thiab sib ntaus tas li, koj yuav tsum hloov - txwv tsis pub koj yuav tsis hloov ntev.
2. Yuav hloov kuv tus kheej li cas thiab koj tus cwj pwm - cov ncauj lus ntawm cov phau ntawv, rooj sib tham thiab kev qhuab qhia. Kuv tsuas yog hais tias kev xyaum tas mus li yog xav tau thiab nws txoj kev txhim kho.
3. Nws yog qhov zoo dua los pib ib - Kuv yuav tsis pom zoo kom tau koom nrog hauv kev txiav txim siab sib txawv. Ua ke koj poob phaus, ua ke tom qab ntawd noj nws - qhov txaus ntshai yog siab. Thawj zaug sim koj tus kheej, thiab kaw lossis phooj ywg yuav tom qab ntawd ntes, Kuv paub tseeb tias koj;)
4. Hloov ua ntej thiab qhov tseem ceeb - txwv tsis pub qee qhov xwm txheej tsis ntev los yog koj tsis txhob ua haujlwm rau koj txoj haujlwm yog tias koj tau ua tiav koj txoj haujlwm) Cov. Feem ntau, qhov no yog cais cov ntsiab lus nthuav dav rau kev sib tham :)
5. 3-3.5 teev ib hnub ntawm cov chav kawm - nws tsis ntau, raws li nws zoo li. Koj tau zaum ntau npaum li cas hauv kev sib raug zoo. Tes hauj lwm lossis siv sijhawm kom tau txais cov ntaub ntawv tsis raug, haus luam yeeb, thiab lwm yam?
6. TSEEM CEEB - Lub cev yuag poob haujlwm - txog 1% ntawm qhov loj tam sim no - yog tias koj noj ib txwm thiab tsheb ciav hlau, lub zog yuav tsum muaj li ntawd.
7. Tom qab lub zog kev cob qhia thiab sauna, qhov hnyav yuav nce ntxiv los ntawm 0.5-1 kg. Feem ntau, qhov hnyav hloov nyob rau hauv cov thaj tsam ntawm 0.5-1 kg yog qhov qub nrog ib txwm muaj zog ruaj khov.
8. Yog lawm, qee zaum koj tuaj yeem "hlwb", thiab ib zaug ib lub lim tiam los them nqi tsis ncaj (chocolate, pizza, bun).
9. Khiav los txo qhov hnyav - deb ntawm cov pov thawj tseeb, tab sis kuv tus kheej tsuas yog thaum lub suab nrov :). Tab sis lub zog kev cob qhia yog 100% lub sijhawm.
10. Qhov kev sib txawv tsis zoo yog qhov tseem ceeb - siv ntau tshaj qhov tau txais - Kuv sim ua kom qhov sib txawv ntawm qib 500-600 kcal ib hnub. Nws ua haujlwm nrog zaub mov kom zoo. Yog tias koj noj mov tsuas yog qhob cij thiab chocolate, thiab haus nws tag nrho cov kua txiv qab zib rau hmo ntuj - pom tseeb, nws yuav tsis ua haujlwm.
11. Pw tsaug zog tsawg kawg yog 7 teev - rau kev pw tsaug zog koj poob phaus, thiab lub cev rov qab los.
12. Kev haus luam yeeb - tom qab kuv txiav luam yeeb, qhov muaj zog ntawm lub cev yuag tsis hloov, tab sis kuv muaj lub cev xav zoo dua - kev tawm dag zog tau nce ntau yam.
13. Cawv - Kuv tsis tuaj yeem hais dab tsi, txij li twb tau 2 Kuv tsis noj ib tee. Tab sis nws zoo li nyob txhua qhov chaw nws hais tias nws yog qhov muaj teeb meem :)
14. Puas yog nws yuav tsum yog tus neeg tsis noj nqaij poob phaus? Kom poob phaus - kev xaiv, tab sis feem ntau, hauv lub neej, nws yog qhov xav tau heev - tab sis qhov no yog cov ncauj lus ntawm kev sib tham tag nrho :)
15. Thaum lub sijhawm poob phaus, koj tsis nqus - lub cev ua ke nrog cov rog uas yuav tau noj thiab cov leeg nqaij (thiab nrawm dua li muaj roj). Qhov tseeb, thaum qhov hnyav hnyav, koj nkag mus rau hauv lub nkoj ntawm kev ua tsov ua rog nrog lub cev rau koj cov leeg =)). Qhov ntawd yog, poob phaus, tsis txhob ua viav vias, tab sis cov leeg ua kom paub ntau dua =))
16. Txhua lub monodi - carbohydrate, protein, thiab lwm yam. - Tag nrho ntawm tag nrho, nws yog ib qho tseem ceeb kom muaj khoom noj khoom haus sib npaug thiab tsis zoo lub zog hluav taws xob sib txawv (kev noj zaub mov zoo dua li tuaj txog).
17. Logistics Lifyshaki - txhua yam yog yooj yim ntawm no, txhua cov ntsiab lus tseem ceeb - Hall, ua haujlwm, khw, khoom, thiab lwm yam. - Yuav tsum nyob ze rau lub tsev. Zoo tagnrho thaum txhua yam nyob ze. Captimity, ntawm chav kawm, thiab 2 teev ntawm lub neej koj yuav tau txais :)

Kev Kawm Ua Ntej 3 Hlis

(nyob rau hnub kawg hnyav txog 95-100 kg)

3 hnub hauv ib as thiv - qoj ib ce club. Dab tsi tshwm sim:

1. Workout: 30 feeb taug kev ntawm txoj kev nrog kev ncua sij hawm nce hauv kev ceev thiab nqa (cov nuj nqis uas yuav tsum tau xaiv ib tus zuj zus, raws li kev nce ntxiv).
2. 60 Feeb ntawm kev cob qhia kev cob qhia nrog tus kws qhia - tsuas yog txhais tes thiab sab qaum sab nraub qaum, ua hernia.
3. Zaminka: 30 feeb ntawm ko taw raws li hauv pawg lus 1.

4 hnub ib lim tiam - taug kev hauv yav tsaus ntuj lossis thaum sawv ntxov hauv cov huab cua ntshiab li 30-40 feeb. Nco ntsoov sim mus yam tsawg 15,000 theem ib hnub txhua hnub (tsom mus rau ib asthiv feem ntau ntau dua 100,000).

Thaum kawg ntawm lub sijhawm no tau pib thaum sawv ntxov, thaum nws tsis tau ua haujlwm yog ib qho tshwm sim, tab sis lub cev pib ncab zoo dua =) zoo, lub cev txawb nws tib lub sijhawm - nws tau haus luam yeeb ntau dua.

Tom ntej 2-3 lub hlis thiab rau hnub no:

3 hnub hauv ib asthiv - qoj ib ce. Dab tsi yog suav nrog:

1. 5 feeb ntawm kev kawm lub cev rau pob qij txha thiab ncab.
2. Workout: 20 feeb - khiav ntawm qhov ceev ntawm 7.5km.
3. 60 feeb kev cob qhia fais fab - txhua hnub kev cob qhia yog ib pab pawg sib txawv. 1 lub sijhawm ib lim tiam - cov ntawv txheeb nrog tus kws qhia.
4. Zaminka: 20 feeb los ntawm tsheb kauj vab, luv
5. 5 feeb ntawm kev kawm lub cev

Qee zaum muaj kev lom zem hauv pas dej :) Tom qab kev cob qhia - infrared sauna thiab Hamam (koj tuaj yeem nyeem hauv Is Taws Nem hauv Is Taws Nem).

Feem ntau, tag nrho cov xwm txheej hauv chav tsev noj li 3-3,5 teev (los ntawm lub qhov rooj mus rau lub qhov rooj).

2 hnub hauv ib as thiv - dhia ntawm txoj kev

1. Workout thiab hitch - 5 feeb ntawm kev kawm lub cev
2. Jogging - txij li 5 txog 8 km, nyob ntawm seb lub siab thiab lub xeev ntawm kev ntaus tus ntsuj plig. Qhov nruab nrab ceev yog 7.4-7.6 km toj ib teev.

Kuv sim tsis txhob khiav rau ntau tshaj 50 feeb, vim tias tom qab lub sijhawm ntawd tus koom ua ke pib hlawv cov leeg loj, uas kuv tau siv sijhawm mus ua :)

1 hnub toj ib asthiv (feem ntau nyob rau hnub Saturday)

Yoga txoj haujlwm rau ib teev thiab ib nrab - ua ib qho teeb tsa ib qho symmetric Asan ntau zaus.

Txhua hnub thaum sawv ntxov

1. 7-feeb them nqi - thaum kuv tab tom ua ib lub lim tiam, Kuv yeej nyiam ua kev sib xyaw ua ke ntawm cov kev kawm tom qab cov chav kawm, zoo, koj tsuas xav tau 10 feeb xwb. Ua ntej ntawd, thaum sawv ntxov kuv muaj 30-40 feeb ntawm yoga.
2. Them rau lub hlwb (15-20 feeb) - Memorando thiab Duolingo daim ntawv thov.

   Luv luv:

   1. Hais tsis pub cov khoom lag luam ua kom zoo - qab zib, hmoov nplej
   2. Peb sim noj ntau cov fiber ntau, cov fibers - ntau cov calories mus rau lawv kev zom
   3. Peb siv cov protein ntau, thaum sim ua kom muaj kev noj zaub mov sib npaug rau macroelement
   4. Litters roj hauv zaub nyoos tsis tawm. Cov ris ntau tshaj plaws tablespoon. Feem ntau, ntaub pua tsev yog muaj txiaj ntsig heev ntawm Omega-3 cov rog (hwm lawv tus kheej hauv Is Taws Nem). Fry zoo dua hauv cov zaub (Kuv siv cov paj noob hlis tsawg kawg, thiaj li tsis hlawv)
   5. Nyob rau hauv tsis muaj rooj plaub tsis tshaib plab. Yog tias lub cev tsis tu ncua - sau ntawv ploj, sai dua lossis tom qab koj yuav ua siab tawv
   6. Qee zaum kev tshaib plab tsis tshaib plab, thiab nqhis dej, xav txog nws

   Kuv dispersion ntawm macroelements:

   1. 40% protein
   2. 30% rog
   3. 30% carbohydrates
   Txij li thaum kuv yog neeg tsis noj nqaij, kom ua raws li qhov sib npaug ntawm macroelements thiab tsis tas mus dhau qhov chaw tso cai, Kuv yuav tsum siv hmoov protein (kis las).

   Cov khoom noj ntawm Is Taws Nem dofiga, nyob tib Zozogenia, yog li kuv yuav tsis zom txhua yam ntawm no.

   Tuav kev sib npaug ntawm cov calories thiab macroessies pab kuv lub MyFnessPal daim ntawv thov.

Kuv tus yam ntxwv zoo tshaj yog:

1. 1 noj tshais - tsev cheese 2% + tshuaj yej diav zib ntab / oatmeal (mis nyuj thiab dej hauv ib nrab) / muesley nrog yogurt
2. 2 pluas tshais - txiv hmab txiv ntoo (txiv tsawb, txiv apples, txiv kab ntxwv txiv neej)
3. Noj su - cov khoom noj loj tshaj plaws - mov / buckwheat, zaub rau ob peb, kua qaub, thiab adygei), txiv lws suav / dib, qhiav haus
4. Ua ntej kev cob qhia - yog tias lub jogging, ces peb noj oatmeal flaxseed noob thiab zib mu. Yog tias lub zog loj yog tsev cheese. Kuj tseem yog kneading protein (cais tawm). Qee zaum kefir ntxiv ob qho tib si muesli nrog kua mis nyeem qaub (2.5%).
5. Tom qab kev cob qhia tom qab kev kawm cais tawm thaum tsaus ntuj (120 g).

Los ntawm calories

Calonian lub laij lej yog qhov ntau muab tsawg thiab cov nyiaj tau zoo. Muaj ob peb txoj kev suav suav. Muaj lub laij lej zoo ntawm cov roe. Tab sis nws yog qhov zoo dua los sab laj txog zaub mov noj.

Kuv muaj li no:

1. Thawj peb lub hlis - sim siv 1200-1300 kcal - nws yog nyob rau lub verge ntawm lub neej thiab kev tswj hwm, tab sis kuv muaj qee lub sijhawm yuav tag nrho thiab muaj kev xyiv fab.
2. Tom qab ntawd nws nce rau 1500-1600.
3. Tam sim no kuv tus cai yog 1700-1800 kcal ib hnub.

Raws li, txhua pluas noj thiab kev noj haus muaj kev sib haum ntawm cov nyiaj tshuav ntawm macroelements hauv lub zog ntawm + -50 kcal :)

Kev ua si

1. Protein thiab ib qho ntawm cov khoom muaj protein ntau (nco, Kuv yog ib tus neeg tsis noj nqaij) - Zoo noj zaub mov cais
2. Amino acids - BCA (tib yam ntawm)
3. Rog rog - lipo-6 ua ntej kev kawm ib teev
4. L-Carnitin - ua ntej kev kawm nyob hauv ib teev

Qhov no tsis yog kev chemistry, tab sis kev nyeem ib txwm :) Nyeem Txog Nws yog txhua qhov ua tau ntawm cov kis las ncaws pob.

Qee zaum muaj ib tug txaus ntshai heev

1. Ib hlis ib zaug kuv tuaj yeem noj mov dag-pluas noj - ib daig ntawm pizza, ib tus bun, ib tug bun, chocolate, lossis lwm yam yog li phom sij heev.
2. Qee lub sij hawm kuv tuaj yeem "mento" - piv txwv, nyob rau hnub sau zaj dab neeg kuv tau noj 2 "tsis tsim nyog" txiv tsawb thiab 100 g ntawm rye crackers.

Thiab Krishey Nilliture Cov Khoom Noj Qab Haus Huv yog feem ntau cais cov dab neeg =))

Yog lawm, muaj hnub zoo li no - qee zaum peb tuaj yeem mus txog koj lub cev - tsis muaj ib yam dab tsi ua txhaum. Yog tias koj tas li txhawb txoj kev xyaum ntawm kev cob qhia thiab khoom noj muaj txiaj ntsig zoo, ces koj cov metabolism yog txhua yam no. Qhov loj tshaj plaws tsis yog kom nrawm. Peb muaj kev coj ua ntawm kev noj qab haus huv lub neej zoo, rau koj muaj kev phom sij rau lwm lub qhov rooj :)

Yuav ua li cas ua noj:

Kuv tab tom npaj thaum sawv ntxov - thiab rau hnub ntawd. Kom txuag lub sijhawm uas kuv muaj:

1. Chav rau hauv peb lub plag tsev - muaj feem ntau yog cov zaub thiab cov garnish
2. Moticooker rau Kash
3. Roj Qhov Cub Thiab Frying Yias, Yog tias koj xav tau kib ib yam dab tsi

Raws li txoj cai, txhua yam yog hais txog txhua yam txij thaum pib xaus nrog kev ua raws li qhov tsawg kawg nkaus ntawm veduals, Kuv tsis muaj ntau tshaj ib teev.

Nyob rau lub sijhawm no, kuv tau them, kneading kuv lub hlwb, Kuv tuaj yeem mloog ib qho kev ywj pheej, nws yog ib yam dab tsi nyob ib puag ncig - nws yog ib qho tseem ceeb heev, thiab koj yuav tsum tau Ua ntau.

Teem caij

Tau kawg, muaj hnub thaum cov sijhawm ib txwm tau tawg, tab sis feem ntau, yog li:

1. Lifting - 5:30 sawv ntxov (Feem ntau, txoj cai Lifting - tsis pub dhau 6 AM)
2. 6: 00-7: 30 - Kev Qhuab Qhia, Kev Ntseeg Plig
3. 7: 30-8: 30 - Them, Ua Noj Rau Txhua Hnub
4. 8: 30-9: 00 - Noj tshais, Tus Nqi Ua Haujlwm
5. Los ntawm 9-9: 15 Thaum sawv ntxov kuv, Kuv twb sim ua haujlwm (nws yooj yim dua rau kuv - thaum koj mus rau 5 feeb ntawm ko taw)
6. Los ntawm kev ua haujlwm Kuv tawm ntawm cov club tsis pub dhau 17:30. Hnub Jogging - 18:30 / 19:00.
7. Txiav txim siab, thaum yav tsaus ntuj workout. Txhua yam kev tawm dag zog yog ntshai kom ua tiav tsis pub dhau 20:00 yog li muaj 2.5 teev ib qho tsis ua ntej mus pw.
8. Tom qab 21:30 (i.e., hauv ib teev ua ntej yuav mus pw) Kuv sim tsis txhob mus online

Cov ntawv thov (txhua yam zoo li noj rau iOS, thiab rau Android):

• Runkeeper - khiav tracker + accounting ntawm txhua ce
• MyFaCentpal - Calorie Txee + Khoom
• IGYMPRO - Daim ntawv teev kev puas tsuaj rau lub tsev
• Xya - 7-feeb ceises rau them
• Yoga-Studio - Rau Yoga
• Cov ntsiav tshuaj - dheev, rau cov ntsiav tshuaj
• Withings - Qhov chaw ntawm kev tswj hwm ntawm cov ntsuas tseem ceeb (Kuv yuav tsum tau muab tso rau thaum kuv muaj cov nplai ntse thiab qoj tracker sib dhos)
• Sawv ntxov zoo - Tswb moos rau kev pw tsaug zog theem
• Kuv tsis haus luam yeeb - lub zog rau qhov tsis hla :)

Khoom siv

• Qoj kev ceev yeej - yog lub cev Tab sis feem ntau kuv saib kom haum.
• IPhone - zoo, txhua yam yog tseeb. Raws li cov apparatus, Kuv ib txwm muaj lub duav los ntawm Samsung thiab sab nraud roj teeb.
• Nplai - WS-50 - Txias Txias: Kev ntsuas qhov hnyav, txhawb nqa cov neeg rau hauv lub ntsej muag nrog, ntawm qhov chaw uas cov ntaub ntawv no tau tawg los ntawm lwm cov ntawv thov , nyob rau hauv suav nrog Apple kev noj qab haus huv.
• Lub mloog pob ntseg - Jabra mem ceg, wireless, nrog tus pulsometer. Siv tau cov nyiaj tsis muaj nyiaj. Yog lawm, Wireless Headphones yooj yim. No pluses ntawm tus qauv no kawg. Lub suab tsis zoo, lub pas dej pulsometer tuaj yeem yuav pheej yig dua thiab cais. Tsis txhob dag.

Ceeb li

• Txoj kev - Zoo, muaj saj thiab xim. Kuv nyiam cov Jordan series, 2 teeb tau txaus.
• Txoj kev - Nyob rau lub caij ntuj no, twv yuav twv yuav raug hu thermo-linen, sov thocket thiab hnab looj tes - lub cev thiab nqua yuav tsum tsis txhob cuam tshuam (raws li overheasing, los ntawm txoj kev). Hla kev khiav. Cov qauv nrog cov cunning soles yog tam sim no los rau tsis muaj thiab rov qab lub tiaj tiaj tus, nws zoo li tus kws tshawb fawb Askiv tom ntej tau ua pov thawj tias nws muaj tseeb dua.

Cov Khoom Siv

• Feet-tswv ntuj - nogibogi.com
• Clamp - zozhnik.ru.
• Xov tooj cua Sports.ua -tradiosport.ua - Kuv tsis paub vim li cas, tab sis hooked ntawm no, xov tooj cua hypeter :)
• SpyogWIKI - Sportwiki.To.

Teem nyiaj

• Tam sim ntawd suav ntawm kev ua haujlwm 3 cov khaub ncaws rau txhua qhov loj me. Qhov tshwm sim ntawm qhov kev puas tsuaj no yuav xav txog nws tus kheej :)
• Nteg cov kev yuav khoom ntawm 2-3 tag nrho cov teeb tsa rau lub cuab lossis txoj kev
• Ib daim pib mus rau ib txwm muaj kev tawm dag zog qws pib ntawm 15,000-20,000 rubles ib xyoos. Txhua yam uas yog qhov siab dua yog twb prilarda thiab kev pabcuam.
• Cov kev pab qhia - los ntawm 1500-2000 rubles thiab siab dua.