Zokumana nazo: momwe ndidataya pafupifupi 50 kg kwa theka la chaka

Nthawi zonse ndimafunsa mafunso ambiri - monga ndidataya, mudachita chiyani, monga mapiritsi a Thai Thai adalamulidwa ndi komwe malo oyandikana nawo kwambiri amapezeka.

Ndinaganiza zolemba nthawi yomweyo :) Ndinalemba ma comrades ndi Comradians, ndikupemphanso kuthamanga - 100% idzakhala malangizo omwe - ali olandiridwa kwambiri.

Zikuwoneka kuti ndi chizolowezi cholemba zithunzi zisanachitike. Chithandizo Chikhalidwe :)

Tsopano mu dongosolo:

Anayamba pa 07/16/2015 ndi makilogalamu 127, ndi kukula kwa 64 ndi hernia ku lumbar msana (kunapwetekedwa komanso kovuta kuyenda).

Tsopano zolemera m'dera la 81.-82 makilogalamu, kukula kwa 50-52 (ku Europe s / m oletsedwa) ayi, m'munsi mwake - pafupifupi ine pafupifupi osazindikira.

Cholinga chofuna kubweretsa 79 makilogalamu, kenako ndikugwira ntchito yotsatsa misa ndi BMI (RMIARS MARTECT) => Kusunga misempha ya minofu, pomwe minofu imathandizira ndi mafuta, za izi pansipa).

Pansipa ndidzapereka chidziwitso chachidule pa maphunziro, zakudya, zojambula, ndi zina zambiri, ndizofananira kwambiri.

Nthawi yomweyochenjeza nthawi yomweyo - izi ndi zonse payekhapayekha, musanayambe (bwino, kapena pang'ono poyambira), funsani dokotala, wathatswiri wazakudya, wopatsa thanzi, wathanzi. Kusanthula Kosankhidwa komwe muyenera kudutsa. Kwa aliyense, ali nazo zawo - ndinali ndi chithokomiro cha chithokomiro komanso champhamvu kwambiri + gulu la zizindikiro za magazi.

Izi komanso mwachidule kwa mphindi zonse

1. Siyifunikira mphamvu yofuna - ndikofunikira kumvetsetsa kuti uku ndi moyo. Kunthawi za nthawi. Wamba. Amphamvu sikuti wokwanira. Simuyenera kuchita motsutsana nanu ndipo ndikumenya nkhondo, muyenera kusintha - tisasunthini kuti musasunthire kwa nthawi yayitali.
2. Momwe mungasinthire ndekha ndi zizolowezi zanu - mutu wa mabuku, seminare ndi zotupa. Ndinganene kuti mchitidwe wokhazikika umafunikira komanso kusintha kwake.
3. Ndikwabwino kuyambitsa imodzi - sindingalimbikitse kutenga nawo mbali mosiyanasiyana. Pamodzi mumachepetsa thupi, limodzi ndiye idyani kuyamba - kuopsa kumakhala kwakukulu. Choyamba mudziyese nokha, ndipo pafupi kapena anzanu alandila, ndikukutsimikizirani;)
4. Sinthani zinthu zofunika kwambiri - mwinanso zochitika zina komanso zochitika zina posachedwa kapena pambuyo pake, chifukwa chake simuchita zinthu moyenera ndipo mudzakhala ndi ntchito yanu ngati mukubisala pantchito yanu) . Mwambiri, iyi ndi nkhani yosangalatsa yokambirana :)
5. 3-3,5 Maola tsiku pamakalasi - sichochulukanso, monga chikuwonekera. Mumakhala zochuluka motani. Ma network kapena kuwononga nthawi yolandila zinthu zopanda pake, utsi, etc.?
6. ZOFUNIKIRA KWAMBIRI - Kuchepetsa mphamvu - pafupifupi 1% ya misa yapano pa sabata - ngati mumadyako mwachidule, Mphamvu zake ziyenera kukhala pafupifupi.
7. Pambuyo poti kuphunzitsa ndi sauna, kulemera kumatha kukula ndi 0,5-1 makilogalamu. Nthawi zambiri, kuphatikizika kumasinthasintha kwa mitundu ya 0,5-1 makilogalamu ndizabwinobwino ndi mphamvu wamba.
8. Inde, nthawi zina mutha "m'malingaliro", ndipo kamodzi pa sabata kuti mudye chakudya (chokoleti, pizza, bun).
9. Kuthamanga kuti muchepetse kunenepa - kutali ndi mfundo zotsimikizika, koma ine pano pangolira chabe :). Koma maphunziro amphamvu ndi 100% nthawi.
10. Kusiyana koyipa ndikofunikira - sungani zoposa kukwera - ndimayesetsa kuti muchepetse izi pamlingo wa 500-600 kcal patsiku. Zimagwira ntchito ndi zakudya zoyenera. Ngati mumadya mkate ndi chokoleti chokha, ndi kumwera mkaka wokoma wa sitiroberi usiku - mwachiwonekere, sizigwira ntchito.
11. Gona osachepera maola 7 - chifukwa chagonani, thupi limabwezeretsedwa.
12. Kusuta - Nditasiya kusuta, Mphamvu yochepetsera kunenepa sikunasinthe, koma ndakhala bwino - kupirira kwachulukitsa kwambiri.
13. Mowa - sindinganene chilichonse, popeza 2 sindimadyapo dontho lililonse. Koma zikuwoneka ngati kulikonse komwe kukunena kuti ndizovulaza :)
14. Kodi ndikofunikira kukhala msipu wambiri kuti muchepetse thupi? Kuti muchepetse kunenepa - koma mwa kuchuluka, m'moyo, ndizofunikira kwambiri - koma iyi ndiye mutu wankhani yosiyana kwambiri :)
15. Panthawi yochepa, simumapopera - thupi limodzi ndi mafuta adzadyedwa ndi minofu yambiri (komanso mwachangu kuposa mafuta). M'malo mwake, mukalemera kulemera, mumalowanso chithuma cha nkhondo ndi thupi la minofu yanu =). Ndiye kuti, kuchepa thupi, musamasunthike, koma minofu imakhalabe yosiyanitsa =)
16. Wonodi - chakudya cha chakudya, mapuloteni, ndi zina zambiri. - yodzaza ndi zodzaza, ndikofunikira kuti mukhale ndi chakudya choyenera komanso mphamvu yopanda mphamvu (kugwiritsa ntchito kalorie ndi yayikulu kuposa kufika).
17. Matenda a Moyo - Chilichonse ndi chosavuta apa, mfundo zonse zazikulu - holo, ntchito, masitolo, ndi zina. - Ayenera kukhala pafupi ndi nyumbayo. Zoyenera zikakhala pafupi. Maganizo, inde, ndi maola 2 a moyo mudzalandira :)

Kuphunzitsa miyezi itatu

(pansi pamapeto olemera pafupifupi 95-100 makilogalamu)

Masiku atatu pa sabata - fibness Club. Chinachitika ndi chiyani:

1. Kulimbitsa thupi: Kuyenda mphindi 30 pa njanjiyo ndi kuchuluka kwa nthawi yothamanga ndikukweza (mfundo za manambala zikufunika kusankhidwa payekhapayekha, malingana ndi kuchuluka).
2. Mphindi 60 zokakamiza maphunziro ndi wothandizira - manja okha ndi kumtunda kwa nsana, wa Heria.
3. Zaminka: Mphindi 30 kuzungulira monga m'ndime 1.

Masiku 4 pa sabata - amayenda madzulo kapena m'mawa mu mpweya wabwino pafupifupi mphindi 30 mpaka 40. Onetsetsani kuti mukuyesa kuyenda osachepera 15,000 patsiku tsiku lililonse (kuyang'ana pamlingo wa mlungu uliwonse oposa 100,000).

Pamapeto pa nthawi imeneyi adayamba m'mawa ndipo m'masiku, pomwe sizinapezeke pasiyire, kuchita yoga - sindinganene kuti zidangotuluka, koma thupi adaponya nthawi yomweyo - idayamba kusuta.

3-3 miyezi ndi lero:

Masiku atatu pa sabata - kulimbitsa thupi. Zotsatira zake:

1. Mphindi 5 zamaphunziro olimbitsa thupi ndi zotambalala.
2. Kulimbitsa thupi: mphindi 20 - kuthamanga pa liwiro la 7.5km.
3. Mphindi 60 maphunziro amphamvu - Tsiku lililonse lophunzitsira ndi gulu lina la minofu. 1 nthawi pa sabata - mndandanda wokhala ndi mphunzitsi.
4. Zaminka: Mphindi 20 ndi njinga, kanthawi
5. Mphindi 5 zamaphunziro olimbitsa thupi

Nthawi zina kumakhala kosangalatsa mu dziwe :) nditaphunzitsidwa - inrarad sauna ndi Hamam (mutha kuwerenga pa intaneti pa intaneti).

Mwambiri, zochitika zonse muholo zimatenga pafupifupi maola 3-3,5 (kuchokera pakhomo khomo).

2 masiku sabata - kuthamanga mumsewu

1. Kulimbitsa thupi ndi Hitch - mphindi 5 za maphunziro olimbitsa thupi
2. Kuthamanga - kuyambira 5 mpaka 8 km, kutengera mawonekedwe ndi chikhalidwe cha nkhondo. Kuthamanga kwakukulu ndi 7.4-7.6 km pa ola limodzi.

Ndimayesetsa kuti ndisayendetse kwa mphindi zoposa 50, chifukwa pambuyo pake wolembayo amayamba kutchera minofu, yomwe ndimakhala komwe mungagwiritse ntchito :)

Tsiku 1 pa sabata (nthawi zambiri Loweruka)

Ntchito ya Yoga kwa ola limodzi ndi theka - gwiritsani ntchito symmetric nean nthawi zambiri.

Tsiku lililonse m'mawa

1. Miyezi isanu ndi iwiri - ndikamachita sabata, ndimakonda kuphatikiza zotsatira zamakalasi pambuyo pake, chabwino, kuti mumangofunika mphindi 10. Izi zisanachitike, m'mawa ndinali ndi mphindi 30 mpaka 40 za yoga.
2. Kulipiritsa ubongo (mphindi 15-20) - memorando ndi mapulogalamu a Duolingo ndi Duolingo.

   Mwachidule:

   1. Kupatula zinthu zoyenerera - zotsekemera, ufa
   2. Timayesa kudya fiber, ulusi - ma calories ambiri amapita ku chimbudzi chawo
   3. Timagwiritsa ntchito mapuloteni ambiri, ndikuyesera kudya zakudya zoyenera zamankhwala
   4. Mafuta mu saladi sachokapo. Supuni yayikulu. Mwambiri, nsalu ndizothandiza kwambiri ku mafuta a Omega-3 (ulemu pa intaneti). Mwachangu bwino mu masamba (ndimagwiritsa ntchito mpendadzuwa wocheperako, kuti asawotche)
   5. Palibe vuto. Ngati thupi limakhala ndi njala nthawi zonse - lembani, posachedwa kapena pambuyo pake mudzakhala olimba mtima
   6. Nthawi zina njala siyikumva njala, komanso ludzu, lingalirani

   Kubalalika kwanga kwamankhwala:

   1. 40% mapuloteni
   2. 30% mafuta
   3. 30% chakudya
   Popeza ndine wotsatsa, kuti nditsatire bwino pamankhwala a macroeleverance ndipo osapitilira zopita za calorie, ndiyenera kugwiritsa ntchito mapuloteni a ufa (masewera).

   Zakudya pa intaneti Dfiga, omwewo ozogenia omwewo, motero sindidzatafuna chilichonse apa.

   Sungani ndalama zopatsa mphamvu ndi macroelements amandithandizanso kugwiritsa ntchito myfitivess.

Chakudya changa chachitsanzo ndi ichi:

1. 1 chakudya cham'mawa - kanyumba tchizi 2% +% supuni uchi / oatmeal (mkaka ndi madzi pakati) / muesley ndi yogati
2. Kadzutsa - zipatso (nthochi, maapulo, ma tarseine)
3. Chakudya chamadzulo - chakudya chachikulu kwambiri - mpunga / masamba a banja, zosewerera, zotsekemera, etc.
4. Musanaphunzitsidwe - ngati kuthamanga, ndiye kuti timadya oatmeal Flaxed Mbewu ndi uchi. Ngati mphamvu ndi kanyumba tchizi. Palinso mapuloteni osenda (kudzipatula). Nthawi zina Kefir amawonjezera onse ogwiritsa ndi yogati (2.5%).
5. Pambuyo pophunzitsa - chikho cha malo opatula usiku (120 g).

Ndi zopatsa mphamvu

Ma calonia owerengera ma calonia ndi ambiri amapereka ndalama zochepa komanso zokwanira. Pali njira zingapo zowerengera. Pali chowerengera bwino pa Roe. Koma ndibwino kufunsa wathanzi.

Ndinali ndi izi:

1. Miyezi itatu Yoyamba - anayesa kugwiritsa ntchito 1200-1300 kcal - zatsala pang'ono kumwalira ndi imfa, koma ndinakwanitsa kupulumuka komanso chisangalalo.
2. Kenako anakula mpaka 1500-1600.
3. Tsopano chilengedwe changa ndi 1700-1800 kcal patsiku.

Momwemonso, zakudya zonse ndi zakudya ndizoyenera kuchuluka kwa ma macroelents pamagetsi a + -50 kcal :)

Zamasewera

1. Mapuloteni ndi imodzi mwa mapuloteni a mapuloteni (kumbutsiridwa, ine ndine wasamba) - kudya zakudya zabwino
2. Amino Ads - BCA (chimodzimodzi)
3. Mafuta owotcha - Lipo-6 musanaphunzire pa ola limodzi
4. L-carnitin - usanaphunzitsidwe mu ola limodzi

Uku si ma chestry, koma osokoneza bongo :) Werengani za izi zonse ndizotheka ku Sporketwodi Grace Surgey.

Nthawi zina pali zoyipa

1. Kamodzi pa sabata ndimatha kudya Cheat - chidutswa cha pizza, bun, bun, chokoleti, kapena china chilichonse ndichowopsa.
2. Nthawi zina ndimatha "kugwira ntchito" - mwachitsanzo, patsiku lolemba nkhaniyi, "nthochi yopanda tanthauzo ndi 100 g ya rye yopanga rye.

Ndi krishnath kuzunzidwa kokoma nthawi zambiri ndi nkhani yosiyana =)

Inde, pali masiku otere - nthawi zina titha kupita m'thupi lanu - palibe chigawenga. Ngati mumakonda kuthandizira chizolowezi chophunzitsira ndi zakudya zathanzi, ndiye kuti kagayidwe kanu ndi izi. Chinthu chachikulu sichiyenera kukhala. Tili ndi chizolowezi cha moyo wathanzi, chifukwa mumavulaza chitseko china :)

Momwe mungaphikire:

Ndikukonzekera m'mawa - ndi tsiku lonse. Kupulumutsa nthawi yomwe ndili nayo:

1. Wotenthera m'mindo itatu - nthawi zambiri pamakhala masamba ndi zokongoletsa
2. Alticooker for kash
3. Chitofu cha mpweya ndi poto wokazinga, ngati mukufuna mwachangu kena kake

Monga lamulo, zonse zili pafupi chilichonse kuyambira pachiyambi mpaka kumapeto ndi kutsatira miyambo yocheperako, sindimapitirira ola limodzi.

Munthawi imeneyi, ndimalipiritsa, nditamandira ubongo wanga, ndimatha kumvetsera nkhani kapena kuchita zinthu zozungulira nyumbayo, chifukwa manja ali aulere - chifukwa m'mawa mulibe nthawi yochepa, ndipo muyenera kutero Chitani zambiri.

Ndondomeko

Zachidziwikire, kuli masiku pomwe chizolowezi cha tsikulo chimasweka, koma wamkulu, kotero:

1. Kukweza - 5:30 AM (nthawi zambiri kukweza ulamuliro - osapitilira 6 AM)
2. 6: 00-7: 30 - kusinkhasinkha, machitidwe auzimu
3. 7: 30-8: 30 - Kulipiritsa, kuphika tsiku lonse
4. 8: 30-9: 00 - Chakudya Cham'mawa, Ndalama
5. Pofika 9-9: 15 M'mawa ine, monga lamulo, ndikuyesera kale kuntchito (ndizosavuta kwa ine - mukamapita kunyumba kwa mphindi 5
6. Kuchokera kuntchito ndikuchoka pa kalabu ayi kuposa 17:30. Tsiku lothamanga - 18:30 / 19:00.
7. Kukodwa, mu kulimbitsa thupi. Zochita zonse zolimbitsa thupi zimachita mantha kuti zitsirizesanathe kuposa 20:00 kotero kuti panali maola 2.5 ophatikizika musanagone.
8. Pambuyo pa 21:30 (i.e., mu ola limodzi musanagone) ndimayesetsa kuti ndisayende pa intaneti

Ntchito (zonse zikuwoneka kuti zikudya ios, komanso kwa Android):

• Wothamanga - Thamangani Tracker + Kuyankha Kuchita masewera Onse
• Myfitnesspal - Kalori Counter +
• IGYMPR - Mndandanda wa Abrasions za Holo
• Masewera 7 - 7-mphindi kuti mulipire
• Yoga-studio - kwa yoga
• Mapiritsi - Mwadzidzidzi, kwa mapiritsi
• Ma mendulo - likulu la kuwongolera zizindikiro zazikulu (ndimayenera kuyiyika pomwe ndimakhala ndi masikelo anzeru ndi zolimbitsa thupi zokongoletsera)
• Mmawa wabwino - therm armulard kuti mugone
• Sindisuta - wolimbikitsira wopanda pake :)

Ziphaso

• Ogulitsa olimbitsa thupi - anali nguvin yoyamba, ndiye kuti pali kalango wambiri, palibe kalikonse, chifukwa ndimayeza masitepe omwe ndimawaona ngati iPhone ma iphone. Koma nthawi zambiri ndimayang'ana patcheru.
• IPhone - chabwino, zonse zikuwonekeratu. Monga zida zosunga zosunga, nthawi zonse ndimakhala ndi fosholo kuchokera ku Samsung ndi batri yakunja.
• Masikelo - WS-50 - Mutu Wozizikulu: Njira Zochepetsetsa, Zosangalatsa, Zambiri za Carbon Dioctage, Zomwe Zinagwiritsidwe Ntchito Kumasamba A Servings , kuphatikizapo apulo.
• Miyengo ya jubra - jabra kukoka, wopanda zingwe, wokhala ndi pulsumeter. Kuwononga ndalama zopanda pake. Zachidziwikire, mahedifoni opanda zingwe ndi abwino. Makina awa a chizolowezi ichi. Phokoso ndi loipa, tulsumeter angagulidwe chotsika mtengo komanso padera. Osapusitsidwa.

Chodabwitsa

• Nyumba - chabwino, pali kukoma ndi mtundu. Ndimakonda zozizwitsa za Yordano, zigawo 2 ndizokwanira.
• Msewu - M'nyengo yozizira, indeni masokosi, masokosi ofunda ndi masokosi - thupi ndi miyendo siziyenera kukhala zachinyengo (monga kutentha, ndi njira). Mitanda ikuyenda. Zomwe zimachitika ndi ma famu akubwera tsopano ndikubwezera mafayilo osalala, zikuwoneka ngati asayansi otsatira aku Britain adatsimikizira kuti ndizolondola kwambiri.

Chuma

• Mapazi-milungu - Nogibogi.com
• Ma Cemp - Zozhnik.ru.
• Wailesi.ua -radiospospor.ua - sindikudziwa chifukwa chake, koma cholumikizidwa pawulesi iyi, hipster :)
• Spookwiki - Sportwiki.to.

Ndondomeko

• Nthawi yomweyo werengani zojambula zitatu za zovala za kukula kulikonse. Kukhazikika kwa ngoziyi kumadziona kuti :)
• Ikani zogula za 2-3 zokwanira kuholo kapena mumsewu
• Tikiti yopita ku kilabu yokhazikika yokhazikika imayamba ku ma ruble 15,000,000 pachaka. Chilichonse chomwe chili chapamwamba chili kale ndi ntchito ndi ntchito.
• Ntchito zophunzitsa - Kuyambira 1500-2000 ma rubles ndi apamwamba.