Inararibonye ku giti cye: Ukuntu natakaje hafi kg 50 kumwaka

Mpora gusaba ibibazo byinshi - nk'uko natakaje ni iki ukora, nk'uko Thai bisate ategeka n'aho amanota hafi ya gatutu mu cayāmye Zhyra biri.

Nahisemo guhita nandika kuri bose :) Amashanyarazi asudikuye n'abanyamerika, ndasaba gukora - 100% bizaba ibyifuzo byiza cyane - ikaze cyane.

Birasa nkaho bimenyerewe gusohoka amafoto mbere na nyuma. Gushyigikira Imigenzo :)

Noneho kuri gahunda:

Yatangiye ku ya 07/16/2015 hamwe na kg 127, ifite ubunini 64 na hernia muri lumbar umugongo (byababaje kandi bigoye kugenda).

. Ubu Ibice uburemere mu karere kg 81.5-82, ubunini 50-52 (European S / M bitewe), ububabare rukenyerero 100 cm Pain (a nsozabwenge sedelled yari fried) nta, mu gusubira hasi - hafi nari hafi.

Gahunda y'ibiro kugirango izane kg 79, hanyuma ukore kugirango uzane mubisanzwe imisabusa na BMI (Urwego rwumubiri) => Misa ya BMI, BMI, Misa igabanuka hamwe n'ibinure, kubireba hepfo).

Hasi nzatanga amakuru magufi kumahugurwa, imirire, ibishushanyo, nibindi byose ni byinshi cyane, ngufi cyane.

Ako kanya kuburira - iyi ni yose gusa giti, mbere yo gutangira (neza, cyangwa gato nyuma ntangiriro), muganga wawe, a nutritionist, umuntu endocrinologist. Isesengura riteganijwe ko ukeneye kunyura. Kuko umuntu wese, bafite yabo bwite - I yari impinja mu muhogo no mu gastrointestine + uduti twa ibipimo amaraso.

Theeses na gato kubihe rusange

1. Ntugomba imbaraga zizaba - ni ngombwa kumva ko iyi ari imibereho. Iteka ryose. Bisanzwe. Ingabo zishaka ntizihagije igihe kirekire. Ntugomba kwinyuranya kandi ugahora urwana, ugomba guhinduka - bitabaye ibyo ntuzahinduka igihe kirekire.
2. Nigute ushobora guhindura hamwe ningeso zawe - ingingo yibitabo byihariye, amahugurwa n'imvugo. Ndashobora kuvuga gusa ko imyitozo ihoraho irakenewe no kunozwa.
3. Nibyiza gutangira kimwe - Ntabwo nasaba kwishora mubikorwa byiyongera. Hamwe na hamwe ugabanya ibiro, hamwe noneho urye intangiriro - ingaruka ziri hejuru. Banza ugerageze, kandi hafi cyangwa inshuti zizafata, ndabizeza;)
4. Change byihutirwa n'indangagaciro - ukundi bamwe imimerere bihe byatinda cyangwa nyuma babe urwitwazo impamvu nta kuyobora imibereho iburyo kandi babarera (Urugero, birashobora gushika umurimo wawe niba uba yihishe inyuma akazi) . Muri rusange, iyi ni ingingo ishimishije yo kuganira :)
5. Amasaha 3-3.5 kumunsi kumasomo - ntabwo ari byinshi, nkuko bigaragara. Ni bangahe wicara mu mibereho. Imiyoboro cyangwa kumara umwanya kugirango wakire amakuru adafite akamaro, umwotsi, nibindi?
6. Y'ingenzi - Gutakaza Uburemere Ibyitabwaho - ku 1% mu misa ubu buri cyumweru - niba kurya bisanzwe no moshi, mbaraga yagombye kuba hafi nka.
7. Nyuma yo guhugura hamwe na Sauna, uburemere burashobora kwiyongera na 0.5-1 kg. Muri rusange, ihindagurika ryuburemere murwego rwa 0.5-1 nibisanzwe hamwe nimbaraga zihamye.
8. Nibyo, rimwe na rimwe ushobora "gutekereza", kandi rimwe mu cyumweru kugirango ugire ifunguro ryangiza (shokora, pizza, bun).
9. Kwiruka kugirango ugabanye ibiro - kure yikigaragara, ariko nanjye ubwanjye kuri buzz :). Ariko imyitozo yubutegetsi ni 100% igihe.
10. Bibi Ibiryo byingufu itandukaniro ni ngombwa - kumara kuruta kwumira - ngerageza gukomeza iryo tandukaniro ku rwego 500-600 kcal buri munsi. Ikora ifite imirire ikwiye. Niba urya imigati na shokora gusa, ukanywa amata yose meza ya strawberry ijoro - biragaragara, ntabwo bizakora.
11. Sinzira byibuze amasaha 7 - kugirango uryame ugabanya ibiro, kandi umubiri ugarurwa.
12. Kunywa itabi - Nyuma yo kureka itabi, imbaraga zo gutakaza ibiro ntabwo zahindutse, ariko ndabyumva neza cyane - kwihangana kwariyongereye cyane mu myitozo.
13. Inzoga - Sinshobora kuvuga ikintu na kimwe, kuva 2 Ntabwo ndya igitonyanga. Ariko bisa nkaho hose ivuga ko byangiza :)
14. Birakenewe kuba ibikomoka ku bimera gutakaza ibiro? Gutakaza ibiro - byahisemo, ariko muri rusange, mubuzima, birafuzwa cyane - ariko iyi niyo ngingo yibiganiro bitandukanye rwose :)
15. Mugihe cyo gutakaza ibiro, ntabwo utanga - umubiri hamwe ibinure bizakoreshwa no mumitsi (kandi byihuse kuruta kubyibuha). Mubyukuri, mugihe upima ibiro, winjiza urugamba rwintambara hamwe numubiri kugirango imitsi yawe =)). Ni ukuvuga, guta ibiro, ntukabe swing, ariko imitsi iracyafite ubunebwe =))
16. Monodi yose - karbohydrate, poroteyine, nibindi - Yuzuye, ni ngombwa kuba ibiryo byuzuye hamwe nitandukaniro ribi ryingufu (gukoresha karari ni binini kuruta kuhagera).
17. Ibikoresho Lifehaki - Byose biroroshye hano, ingingo zose zingenzi - Hall, akazi, amaduka, nibindi. - Ugomba kuba hafi yinzu. Nibyiza mugihe ibintu byose biri hafi. Gukanwa, birumvikana, n'amasaha 2 yubuzima uzabona :)

Amahugurwa Yambere Amezi 3

(munsi yinyuma yapimwe nka 95-100 kg)

Iminsi 3 mucyumweru - Club. Ibyabaye:

1. Imyitozo: iminota 30 Kugenda munzira hamwe no kwiyongera mugihe cyihuta no guterura (indangagaciro zumubare zigomba gutoranywa kugiti cye, ukurikije kwiyongera).
2. Iminota 60 y'amahugurwa yingufu hamwe numutoza - gusa amaboko nigice cyo hejuru cyinyuma, nka hernia.
3. Zaminka: iminota 30 n'amaguru nkuko mu gika cya 1.

Iminsi 4 mucyumweru - kugenda nimugoroba cyangwa mugitondo mumuyaga mwiza hafi iminota 30-40. Witondere kujyana byibuze intambwe 15,000 kumunsi buri munsi (wibanze ku gipimo cya buri cyumweru kirenga 100.000).

Mu mpera kiringo gitangura mu gitondo no mu minsi, iyo nta kazi ngo moshi, gukora yoga - sinshobora kuvuga ko yari gusa bitewe, ariko umubiri atangira kurambura neza =) Emwe, umubiri ayiterera icyarimwe - ihinduka cyane itabi byoroshye.

Amezi 2-3 na uyumunsi:

Iminsi 3 mucyumweru - Fitness. Ibirimo:

1. Iminota 5 yuburere bwumubiri kubintu no kurambura.
2. Imyitozo: Iminota 20 - kwiruka kumuvuduko wa 7.5 km.
3. Amanota 60 Amahugurwa Yamatungo - Buri munsi wamahugurwa nitsinda ryimitsi. Igihe 1 buri cyumweru - Urutonde rufite umutoza.
4. Zaminka: Iminota 20 ya gare, intera
5. Iminota 5 yuburere bwumubiri

Rimwe kwinezereza mu kidendezi :) Nyuma amahugurwa - sauna zibafasha na Hamam (ushobora gusoma ku Internet kuri interineti).

Muri rusange, ibyabaye muri salle bifata amasaha agera kuri 3-3,5 (kuva kumuryango kumuryango).

Iminsi 2 mucyumweru - kwiruka kumuhanda

1. Imyitozo na Hitch - iminota 5 yo kwiga umubiri
2. Kwiruka - kuva kuri km 5 kugeza 8, bitewe numutima na leta yumu mwuka wo kurwanya. Impuzandengo yihuta ni 7.4-7.6 km kumasaha.

Ndagerageza kutiruka muminota irenga 50, kuko nyuma yicyo gihe umuteguro atangira gutwika imbaga yimitsi, nanjye ngomba kandi gukoresha aho nkoresha :)

Umunsi 1 mucyumweru (mubisanzwe kuwa gatandatu)

Yoga yakazi kumasaha nigice - kora urutonde runaka rwa symmetric asaan inshuro nyinshi.

Buri munsi mugitondo

1. 7-munota zitera - naho nkora cyumweru, koko nka Ivanga ya ingaruka nyuma y'amasomo, neza, ko ukeneye gusa iminota 10. Mbere yibyo, mugitondo nagize iminota 30-40 ya yoga.
2. Kwishyuza ubwonko (iminota 15-20) - Memorando na Duponta.

   Muri make:

   1. Gukuramo ibicuruzwa bitunganye - biryoshye, ifu
   2. Turagerageza kurya fibre nyinshi, fibre - Calori nyinshi zijya mu igogora
   3. Dukoresha poroteyine nyinshi, mugihe tugerageza kubika indyo yuzuye kuri macroelements
   4. Litter amavuta muri salade ntabwo agenda. Ibiyiko ntarengwa. Muri rusange, imyenda ni ingirakamaro cyane muri Omega-3 Amavuta (Yibwe kuri enterineti). FRR Ibyiza mu mboga (Nkoresha izuba rito, kugirango ntutwike)
   5. Ntakibazo. Niba umubiri uhora usozwa - kwandika byabuze, bitinde bitebuke uzagira ubutwari
   6. Rimwe na rimwe, inzara ntabwo ari inzara, ninyota, tekereza kuri yo

   Gutandukanya macroelements:

   1. 40% Proteine
   2. 30% ibinure
   3. 30% karubone
   Kubera ko ndi ibikomoka ku bimera, kubahiriza impirimbanyi kuri macroements kandi ntagendera hagati ya calorie yemewe ya calorie, ngomba gukoresha poroteyine yemewe (siporo).

   Indyo kuri enterineti Dofiga, kuri Zozogenia imwe, ntabwo rero nzahekenya hano.

   Fata impirimbanyi kuri karori na macroelemers bimfasha gusaba myfitnesspal.

Indyo yanjye ntangarugero ni:

1. 1 gitondo - kazu foromaje 2% + icyayi ikiyiko n'ubuki / oatmeal (amata n'amazi mu gice) / muesley na yogurt
2. 2 Ifunguro rya mugitondo - Imbuto (Bananas, pome, Tangerines)
3. Sita - munini ifunguro - umuceri / Buckwheat, imboga kuko umugabo n'umugore, cutlets soya cyangwa poroteyine bicuruzwa ½ warangijwe bimera (isosiso, Sausage, n'ibindi), abazungu foromaje (Suluguni cyangwa Adygei), inyanya / cucumbers, Ginger kunywa
4. Mbere yo gutozwa - niba kwiruka, noneho turya imbuto ya oatmeal nubuki. Niba imbaraga ari foromaje. Hariho na poroteyine (kwigunga). Rimwe na rimwe, kefir ongeraho MUNELI hamwe na yogurt (2,5%).
5. Nyuma yo guhugurwa - igikombe cyo kwigunga nijoro (120 g).

Na karori

Kubara Calonike ni byinshi bitanga byibuze kandi bifite agaciro. Hariho uburyo bwinshi bwo kubara. Hano hari kubara neza kuri roe. Ariko nibyiza kugisha inama imirire.

Nari nkunda ibi:

1. Amezi atatu yambere - yagerageje gukoresha KCAl 1200-1300 - ni hafi yubuzima nurupfu, ariko hari ukuntu nashoboye kubaho kandi icyarimwe haba byuzuye kandi bishimye.
2. Hanyuma yiyongereye kugera kuri 1500-1600.
3. Noneho ubusanzwe ni 1700-1800 kcal kumunsi.

Bityo, amafunguro yose no indyo bidahumanya ya gaciro ya macroelements munsi umubare mbaraga + -50 kcal :)

Siporo

1. Proteine ​​nimwe mu masoko nyamukuru ya poroteyine (yibutsa, ndi ibikomoka ku bimera) - imirire myiza iratandukanya
2. Acino acide - BCA (kimwe kuri)
3. Bimurika ibinure - lipo-6 mbere yo gutoza kumasaha
4. L-carnitin - mbere yimyitozo mugihe cyisaha

Ibi ntabwo ari chimie, ariko ibiyobyabwenge bisanzwe :) Soma kubyerekeye byose birashoboka ku masoko ya siporo.

Rimwe na rimwe hari biteye ubwoba

1. Rimwe mu cyumweru nshobora kurya kwiba-ifunguro - cy'ifi pizza, a bun, a bun, chocolate a, amafiriti, cyangwa ikindi kintu ni mbi.
2. Rimwe na rimwe, nshobora "mego" - urugero, ku munsi wo kwandika inkuru nariye igitoki na "bitari ngombwa" ". GF Crock ya Rye.

Na krishnath ibiryo biryoshye muri rusange ni inkuru itandukanye =))

Nibyo, hari iminsi nkiyi - rimwe na rimwe dushobora kugenda kumubiri wawe - ntakintu nakirana. Niba uhora ushyigikira imyitozo yo guhugura no kuranga ubuzima bwiza, noneho metabolism yawe nibyo byose. Ikintu nyamukuru ntabwo ari ugufunga. Dufite imyitozo yubuzima bwiza, kuko wangiza urundi rugi :)

Nigute Guteka:

Ndimo kwitegura mugitondo - kandi umunsi wose. Gukiza igihe mfite:

1. Amababi mu magorofa atatu - mubisanzwe ni imboga zashyizwemo na garimbish
2. Multictomatoker kuri Kash
3. Amashyi ya gaze hamwe na Pan ya Fring, niba ukeneye gukanda ikintu

Nk'itegeko, ibintu byose bijyanye nibintu byose kuva mu ntangiriro kugeza kurangira hamwe nubwumvikane byibuze bwa Vedic, mfite isaha imwe.

Muri icyo gihe, nari gukora enshaagi, gucumba ubwonko bwanjye, nshobora kumva ikiganiro cyangwa gukora ikintu iruhande y'inzu, kuva amaboko ni free - ni ngombwa cyane, kuko mu gitondo hari igihe gito, maze ugomba kora byinshi.

Ingengabihe

Birumvikana ko hariho iminsi iyo gahunda yumunsi yacitse, ariko muri rusange, nuko:

1. Kuzamura - 5:30 AM (muri rusange, kuzamura amategeko - bitarenze saa kumi n'ebyiri)
2. 6: 00-7: 30 - Gutekereza, imyitozo yo mu mwuka
3. 7: 30-8: 30 - Kwishyuza, guteka umunsi wose
4. 8: 30-9: 00 - Ifunguro rya mu gitondo, amafaranga y'akazi
5. Kugeza ku 9-9: 15 Mu gitondo, nk'ubutegetsi, ndagerageza kuba ku kazi (biroroshye kuri njye - uko ugenda mu nzu iminota 5 n'amaguru)
6. Kuva ku kazi ndimo kuva muri club bitarenze 17:30. Ku munsi cogging - 18:30 / 19:00.
7. Kugisha inama, mu myitozo ya nimugoroba. Imyitozo ngororamubiri yose ifite ubwoba bwo kurangiza bitarenze 20h00 kugirango habe amasaha 2.5 mbere yo kuryama.
8. Nyuma ya 21h30 (I.e., mu isaha mbere yo kuryama) Ndagerageza kutajya kumurongo

Porogaramu (ibintu byose bisa nkaho birya iOS, na Android):

• RuntEeper - Gukurikirana Tracker + Ibaruramari ryimyitozo yose
• Myfitnespal - Calorie Counter + Ibicuruzwa
• Igympro - Urutonde rwa Acrasions for salle
• Imyitozo irindwi - iminota 7 yo kwishyuza
• Yoga-studio - yoga
• Ibinini - Bitunguranye, kubibi
• Hamwe - Ikigo gishinzwe kugenzura ibipimo ngenderwaho (Nabwirijwe kubishyira mugihe nagize umunzani wubwenge kandi mwiza wa Tracker hamwe na Pulse)
• Mwaramutse - isaha yo gutabaza yo gusinzira
• Ntabwo nywa itabi - imbaraga zo kutarengana :)

Gadgets

• Imyitozo ngororamubiri - Yambereye Jawbone, hanyuma hamwe na pulse yakira, none ntakintu nakimwe, nkuko npima intambwe numvaga nka iPhone, ahubwo ni pumpeteri muri terefone yanjye. Ariko muri rusange ndareba fitbit.
• IPhone - Nibyo, ibintu byose birasobanutse. Nkibikoresho bisubirwamo, burigihe mfite amasuka kuva Samsung na bateri yo hanze.
• Umunzani - Ws-50 - Insanganyamatsiko nziza cyane: Igenamiro Uburemere, Pulse, BMI, Info, Inkuru Zigera kuri 4, uhereye aho amakuru agera kuri 4, uhereye aho aya makuru atatanye , murimo harimo n'ubuzima bwa Apple.
• Amafoto yakuru - jabra, umugozi, hamwe na pumpeteri. Amafaranga adafite akamaro. Birumvikana ko selefine idafite umugozi iroroshye. Iyi plus yiyi moderi irangira. Ijwi ni ribi, pulsoriter irashobora kugurwa ihendutse kandi ukundi. Ntukishuke.

Biratangaje

• Salle - Nibyo, hariho uburyohe n'ibara. Nkunda urukurikirane rwa Yorodani, set 2 zirahagije.
• Umuhanda - Mu gihe cy'itumba, rwose igitambaro-gifite ibinini bishyushye na gants - umubiri n'amaguru ntibigomba kwibeshya (nko gukomera, by the way). Kwambuka kwiruka. Icyerekezo gifite amayeri amayeri ubu kije kuri oya kandi inyuma ya benes, bisa nkaho abahanga mu bya siyaka ryakurikiyeho bagaragaje ko aribyo.

Ibikoresho

• Ibirenge-imana - Nogibogi.com
• Cramp - Zozhnik.ru.
• Radiyo Sports.ua -radiospolitiki.ua - Sinzi impamvu, ariko sinifata kuri iyi radiyo, Hipster :)
• Sportswiki - Sportrwiki.to.

Bije

• Guhita ubara kuri shift 3 yimyenda kuri buri bunini. Ubwato bw'iki cyago bazirikana :)
• Shyira kugura 2-3 byuzuye muri salle cyangwa kumuhanda
• Itike kuri club isanzwe isanzwe itangira kuva ku yirenga 15.000-20.000 kumwaka. Ikintu cyose kiri hejuru kimaze kuba Pritida na serivisi.
• Serivise zahugura - kuva ku mafaranga 1500-2000 kandi hejuru.