Ini ndinogara ndichibvunza mibvunzo yakawanda - sezvandakarasikirwa nazvo, iwe waiitei, iwe, sezvakaita mapiritsi eThai, apo mapuranga ari pedyo ekutambira kweZhyra anowanikwa.
Ndakafunga kuti ndinyore kune vese :) Waneted comrades uye Comrades, ini ndinokumbirawo kumhanya - 100% zvichave zvinokurudzirwa izvo zviri - kugamuchira kwazvo.
Zvinoratidzika kunge zvikaita tsika kuisa mapikicha pamberi uye shure. Tsigira Tsika :)
Zvino muhurongwa:
Akatanga musi wa 07/16/2015 ne127 kg, ne 64 size neHernia mumuzongoza weLumbar (zvakakuvadzwa uye zvakaoma kufamba).
Zvino huremu hwacho munharaunda ye8.5-82 kg, saizi 50-52 (maEuropean sc), chiuno zana cm. Kurwadziwa kwemazwi Pamwe haucherechedze.
Uremu hurongwa hwekuuya kusvika kuma79 kg, uye wobva washanda kuti uuye neyekuchengetera misa uye bmi (kuchengetedza zviratidzo zveLMS, BMI nemafuta, nezvazvo pazasi).
Pazasi ini ndichapa ruzivo pfupi pakudzidziswa, hutano, graphics, etc. Zvese zvinhu zvakakura kwazvo.
Pakangokurumidza - izvi ndezvese pachako, usati watanga (zvakanaka, kana zvishoma mushure mekutanga), bvunza chiremba wako, mukova, mugumo, mugumo. Zvinosungirwa kuongorora iwe unofanirwa kupfuudza. Kune wese munhu, ivo vane zvavo - ini ndaive neiyo ultrasound yeiyo thyroid uye gastrointestine + boka reropa zviratidzo zveropa.
Theses uye muchidimbu kwenguva general
- Hausi simba rekuda - zvinodikanwa kuti unzwisise kuti izvi mararamiro. Nokusingaperi-peri. Zvakajairika. Masimba aCocors haana kukwana kwenguva yakareba. Iwe haufanirwe kuenda uzvipikisane newe uye uchigara uchirwa, iwe unofanirwa kuchinja - zvikasadaro iwe hauzoshanduka kwenguva yakareba.
- Maitiro ekuzvichinja ndega uye maitiro ako - musoro wemabhuku ega ega, semina uye hurukuro. Ini ndinogona chete kutaura kuti tsika isingaperi inodiwa uye kugadzirisa kwayo.
- Zviri nani kutanga imwe - ini ndingadai ndisingakurudzire kupindira mune yakatenderedzwa kurongeka. Pamwe chete iwe unoderedza uremu, pamwe chete wobva wadya zvinotanga - njodzi dzakakwira. Kutanga zviedze iwe pachako, uye pedyo kana shamwari dzinobva dzabata, ndinokuvimbisa iwe;)
- Shandura zvinokosheswa uye zvakaitwa - kana zvisina kudaro mamiriro ezvinhu uye mamiriro acho munguva pfupi anoshanda sechikonzero chekuti nei usingavakei (semuenzaniso, zvinogona kuitika nebasa rako kana iwe ukavanda kumashure kwebasa rako) . Kazhinji, iyi inyaya inoparadzanisa inonakidza yehurukuro :)
- 3-3.5 maawa pazuva pamakirasi - hazvisi zvakawanda, sezvazvinoita. Marii yaunogara mumagariro. Networks kana kushandisa nguva yekugamuchira ruzivo rusina basa, utsi, nezvimwe?
- Zvakakosha - Kurera Kurera Simba - dzinenge 1% yeiyo yazvino misa pasvondo - kana iwe uchidya kazhinji uye chitima, masimba anofanirwa kunge ari anenge akadaro.
- Mushure mekudzidziswa kwesimba uye sauna, uremu hunogona kuwedzera ne 0.5-1 kg. Muzhinji, uremu hwekuchinjika mumhando ye1.5-1 kg yakajairwa neyakajairika simba rakakura.
- Ehe, dzimwe nguva iwe unogona "pfungwa", uye kamwe chete pasvondo kuti ugone kubiridzira-chikafu (chokoreti, pizza, bun).
- Kumhanya kuderedza uremu - kure nezvo chokwadi chakaratidzwa, asi ini pachangu ndichangobva kuBuzz :). Asi kudzidziswa kwesimba ndeye 100% nguva.
- Iyo isina kunaka calori mutsauko yakakosha - pedza zvinopfuura kuwana - ini ndinoedza kuchengeta uyu mutsauko padanho re500-600 kcal pazuva. Inoshanda nekudya kwakakodzera. Kana iwe ukadya chete chingwa uye chokoreti, uye inwa iyo yese inotapira yemukaka wehusiku - zviri pachena, hazvizoshande.
- Kurara kwemaawa manomwe manomwe - ekurara iwe unoderedza uremu, uye muviri wadzorerwa.
- Kusvuta - Mushure mekunge ndarega kuputa, masimba ekurasikirwa akarema haana kuchinja, asi ini ndakanzwa zviri nani zvikuru - kutsungirira kwakawedzera zvakanyanya mukurovedza muviri.
- Doro - ini handigone kutaura chero chinhu, sezvo yatove 2 ini handidye chero kudonha. Asi zvinoita sekunge kwese kwese kunotaura kuti zvinokuvadza :)
- Zvinodiwa here kuti uve wemiriwo kuti uderedze uremu? Kuti uderedze uremu - sarudzo, asi kazhinji, muhupenyu, zvinodikanwa kwazvo - asi iyi ndiyo musoro wenyaya wakasiyana zvachose :)
- Munguva yekurema, iwe hausi pombi - muviri pamwe nemafuta achapedzwa uye muswe misa (uye nekukurumidza kupfuura mafuta). Muchokwadi, kana uchiyera uremu, iwe unopinda muhondo yehondo nemuviri kune yako tsandanyama =)). Ndiko kuti, kurasikirwa uremu, usave swing, asi tsandanyama dzichiri kusiyanisa =)))
- Chero monodi - carbohydrate, protein, nezvimwe. - Yakazara yakazara, zvakakosha kuti uve nechikafu chine mwero uye kusiyana-kusimba simba kusiyana (Calorie Kuparadza kwakakura pane kusvika).
- Logistics Lifehaki - Zvese zviri nyore apa, zvese zvakakosha pfungwa - Horo, basa, zvitoro, nezvimwe. - Inofanirwa kunge iri padyo nepamba. Yakanakira kana zvese zvave pedyo. Kubatirana, chokwadi, uye maawa maviri ehupenyu iwe uchawana :)
Kudzidzisa Kutanga 3 Mwedzi
(Pasi peMugumo Wakafemerwa nezve 95-100 kg)Mazuva matatu pavhiki - Fitness Club. Chii chaitika:
- Workout: Maminitsi makumi matatu anofamba munzira yekuwedzera neyakawedzera mukumhanya uye kusimudza (manhamba anofanirwa kusarudzwa kuti asarudzwe mumwe nemumwe, zvinoenderana nekuwedzera).
- Maminitsi makumi matanhatu ekudzidzira kumanikidza nemurairidzi - chete maoko uye chikamu chepamusoro chedzidzo, saHernia.
- Zaminka: maminetsi makumi matatu netsoka senge mundima 1.
Mazuva mana pasvondo - inofamba manheru kana mangwanani mumhepo nyowani anenge maminitsi makumi matatu. Ive neshuwa yekuedza kuenda kunotora mazuva zviuru gumi nezvishanu pazuva mazuva ese (yakatarisa pane vhiki yevhiki dzinopfuura zviuru zana).
Pakupera kwenguva iyi kwakatanga mangwanani uye mumazuva, kana zvisiri kushanda kuti tidzidzise, handizvo chete - handigoni kutaura kuti zvakangoitika, asi muviri wacho wakatanga kutambanudza zvirinani =) zvakanaka, muviri akakanda panguva imwe chete - zvakava zvakanyanya kuputa kuve nyore.
Inotevera mwedzi miviri uye kusvikira nhasi:
Mazuva matatu pavhiki - kusimba. Chii chinosanganisirwa:
- Maminitsi mashanu edzidziso yemuviri kune majoini uye kutambanudza.
- Workout: Maminitsi makumi maviri - kumhanya kumhanya kwe 7.5km.
- Makumi matanhatu emaminitsi Simba Kudzidziswa - Zuva rega rega rekudzidzisa iboka rakasiyana remasuru. 1 nguva pasvondo - Cherekedzai nemurairidzi.
- Zaminka: maminetsi makumi maviri nebhasikoro, kupindirana
- Maminitsi mashanu ezvidzidzo zvemuviri
Kazhinji, zviitiko zvese zviri mumahoro zvinotora anenge 3-3.5 maawa (kubva pamusuwo wesuo).
Mazuva maviri pavhiki - jogging mumugwagwa
- Workout uye HITCH - Maminitsi mashanu ezvidzidzo zvemuviri
- Kumhanya - kubva pamashanu kusvika masere, zvichienderana nemood uye mamiriro emweya wekurwa. Iyo avhareji kumhanya ndeye 7.4-7.6 km paawa.
Ini ndinoedza kusamhanyisa kwemaminitsi anopfuura makumi mashanu, nekuti mushure menguva iyoyo iyo organder inotanga kupisa mhasuru misa, iyo ini zvakare kushandisa zvakare pekushandisa nguva yekupedza :)
1 zuva pasvondo (kazhinji paMugovera)
Yoga basa kweawa nehafu - ita imwe seti yeSymmetric Asan kakawanda.
Mazuva ese mangwanani
- 7-Minute Charging - Ndichiri Kuita Vhiki, ini ndinoda chaizvo kusanganiswa kwemhedzisiro mushure memakirasi, zvakanaka, kuti iwe unongoda maminetsi gumi. Izvi zvisati zvaitika, mangwanani ndakave nemaminitsi makumi matatu kusvika makumi matatu ega.
- Kuchaja uropi (15-20 maminitsi) - Memorando uye Duolingo Zvikumbiro.
Pfupi:
- Kunze kwekunatswa zvigadzirwa - zvinotapira, hupfu
- Isu tinoedza kudya yakawanda fiber, mafaira - mango milori yemari inoenda kugaya yavo
- Isu tinoshandisa yakawanda protein, ndichiri kuedza kuchengetedza chikafu chine mwero cheMacroelements
- Litters mafuta mumasaladhi haasiyi. Mapepa epamusoro-soro. Muzhinji, mucheka unobatsira kwazvo kuOmega-3 mafuta (anozviremekedza paInternet). Fry zvirinani mumiriwo (ini ndinoshandisa mashoma sunflower, kuti arege kupisa)
- Pasina mhosva haisi kufa nenzara. Kana muviri uchigara uine nzara - kunyora kunyangarika, munguva pfupi inotevera iwe uchashinga
- Dzimwe nguva nzara haisi nzara, uye nyota, funga nezvazvo
Kupararira kwangu kwemacroelements:
- 40% protein
- 30% mafuta
- 30% carbohydrate
Kudya kweInternet Dofiga, pane iyo zozogenia yakafanana, saka ini handizotsiviye zvese pano.
Bata zviyero pamakarori uye macroelements anondibatsira iyo Malfnesspal application.
Chikafu changu chebudiriro ndechekuti:
- 1 Kudya Kwekudya Kwekudya - Cottage Chizi 2% + Tepi Spoon Honey / Oatmeal (mukaka uye mvura muhafu) / Munhuye neiyo yogati
- 2 Kudya Kwekudya Kwekudya - Zvibereko (Mabhanana, Maapuro, Tangerines)
- Kwekudya - Kudya kukuru - mupunga / buckwheat, soy cutlets kana protein seausia (shuwa)
- Usati wadzidziswa - kana uchimhanya, isu tinobva tadya oatmeal mhou nehuchi. Kana iyo simba iri cottage chizi. Kune zvakare zvakare puroteni (paridza). Dzimwe nguva Kefir wedzera zvese munyunli ne yogurt (2,5%).
- Mushure mekudzidziswa - kapu yekuparadzanisa usiku (120 g).
Nemakarori
Calariin Calculators yakawanda inopa zvishoma uye huwandu hwakaringana. Pane nzira dzinoverengeka dzinoverengeka. Kune kuverenga kwakanaka pane roe. Asi zviri nani kubvunza hutano.Ndakanga ndakaita seizvi:
- Mwedzi mitatu yekutanga - yakaedza kushandisa 1200-1300 kcal - iri padanho rehupenyu nerufu, asi ini neimwe nzira ndakakwanisa kurarama uye panguva imwe chete ndive izere uye kufara.
- Ipapo akawedzera kusvika 1500-1600.
- Iye zvino kazhinji yangu ndeye 1700-1800 kcal pazuva.
Saizvozvo, zvese zvekudya nekudya zvakakodzera zviyero zve macroelements pasi peiyo simba remuviri + -50 kcal :)
Mitambo
- Protein uye imwe yemashizha makuru emapuroteni (chiyeuchidzo, ini ndiri miriwo) - Optimum Kudya Kwekudya Kwakaparadzana
- Amino Acids - BCA (zvakafanana pa)
- Mafuta Anopisa - Lipo-6 Usati wadzidziswa paawa
- L-carnitin - usati wadzidziswa muawa
Izvi hazvisi zvemakemikari, asi zvinodhaka zvinodhaka :) Verenga nezvazvo zvese zvinogoneka pachigadzirwa chemitambo.
Dzimwe nguva kune zvinotyisa
- Kamwe chete pasvondo ini ndinogona kudya cheat-chikafu - chidimbu che pizza, bun, bun, chokoreti, chips, kana chimwe chinhu chinokuvadza kwazvo.
- Dzimwe nguva ini ndinogona "mino" - semuenzaniso, pazuva rekunyora nyaya yandaidya 2 "zvisina basa" uye 100 g ye rye cackers.
NaKrishnath vanotambudza chikafu chinonaka chinowanzoitika nyaya yakaparadzana =))
Ehe, kune mazuva akadaro - dzimwe nguva tinogona kuenda mumuviri wako - hapana mhosva. Kana iwe uchigara uchitsigira tsika yekudzidziswa uye hutano hutano, ipapo metabolism yako zvese izvi. Chinhu chikuru hachisi chekunyepa. Isu tine tsika yemararamiro ane hutano, nekuti iwe unokuvadza kune imwe musuwo :)
Kuzvikara sei:
Ndiri kugadzirira mangwanani - uye zuva rose. Kuchengetedza nguva ini ndine:- Steamer muzvikamu zvitatu - pane zvinowanzove zvakabiwa miriwo uye garnish
- Multicooker for kash
- Chitofu chegesi uye pani yekubika, kana iwe uchida kufutisa chimwe chinhu
Semutemo, zvese zviri pamusoro pezvinhu zvese kubva pakutanga kusvika pakupedzisira nekuteerera neyakaderera vedic tsika, ini handina anopfuura awa.
Pakati peino nguva, ini ndinoita kubhadharisa mhosva yangu, ndinogona kuteerera kune hurukuro kana kuita chimwe chinhu chakatenderedza imba, sezvo maoko akasununguka - zvakakosha, nekuti mangwanani pane nguva shoma, uye iwe unofanirwa Ita zvakawanda.
Purogiramu
Ehezve, kune mazuva apo maitiro ezuva akaputswa, asi kazhinji, saka:
- Kusimudza - 5:30 AM (Kazhinji, kusimudza mutemo - hapana gare gare kupfuura 6 am)
- 6: 00-7: 30 - Kufungisisa, maitiro emweya
- 7: 30-8: 30 - Kubhadharisa, kubikira zuva rese
- 8: 30-9: 00 - Kudya Kwekudya Kwekudya Kwekudya Kwekudya Kwekudya
- Pakazosvika 9-9: 15 Mangwanani, ndiri mutemo, ndatoedza kuve kubasa (zviri nyore kwandiri - paunenge uchibva kumba kwemaminitsi mashanu netsoka)
- Kubva kubasa ndiri kuenda kukirabhu hapana kana makumi manomwe neshanu: 30. Pazuva rekudzora - 18:30/ 19:00.
- Kuziva, mumanheru wokushanda kwemanheru. Zvese zvemuviri zvemuviri zvinotyiswa kuti upedze kusati kwapera kusvika 20:00 kuitira kuti maive nemaawa 2,5, a buffer asati aenda kunorara.
- Mushure me12: 30 (i.e., muawa isati yarara nguva) Ini ndinoedza kuti ndisazopindirana
Zvikumbiro (zvese zvinoita sekudya kweios, uye neApproid):
- Runkeeper - Run Tracker + Accounting of All Exercises
- MyHitnesspal - Calorie Computer + Zvigadzirwa
- Igypmpro - rondedzero yebrasions yeiyo horo
- Zvinomwe - 7-maminetsi ekuroja kwekubhadhara
- Yoga-Studio - Yoga
- Mahwendefa - kamwe kamwe, mafirita
- Inosiyana - iyo Center yekudzora yezviratidzo chikuru (ndaifanira kuiisa pandakanga ndiine zviyero zvakangwara uye kusimba trackers?
- Mangwanani-ngwanani - Alarm Clock yekurara
- Ini handiputi - anokurudzira kuti asisiri-muchinjiko :)
Gadget
- Kusimba trackers - kwaive tanga kutanga, saka nemauto ekutanga, ikozvino hapana chinhu, pandinoyera nhanho dzandainzwa senge iPhone, asi pulsometer mumusoro mangu mahedhifoni. Asi kazhinji ini ndinotarisa faffit.
- IPhone - Zvakanaka, zvese zvakajeka. Sekushandiswa kwebato, ndinogara ndine foshoro kubva kuSamsung uye bhatiri rekunze.
- Zviyero - WS-50 - Zvakanyanya Kutonhorera theme: Pulse,% FATHE MEMHURI, BIFBON DEARS SEVER, kubva kupi ruzivo rwuri kupararira kubva kune zvimwe zvinoshandiswa , mukusanganisira apuro hutano.
- Mahedhifoni - Jabra Pulse, Wireless, ine pulsometer. Zvisina basa kutambisa mari. Ehe, mahedhiloni asina waya akakodzera. Iyi pluses yemuenzaniso uyu. Ruzha rwakaipa, iyo pulsometer inogona kutengwa zvakachipa uye zvakasiyana. Usanyengedzwa.
Kutyisa
- Hall - Zvakanaka, pane kuravira uye ruvara. Ini ndinoda Joridhani nhevedzano, 2 seti yakakwana.
- Mugwagwa - Munguva yechando, zvirokwazvo Theren, masokisi anodziya uye magurovhosi - muviri nemakumbo hazvifanirwe kunge zvichitsamwisa (sekunetseka, nenzira). Kuyambuka kumhanya. Iyo nzira ine masokisi ekunyepedzera ikozvino yasvika yekusaita uye kudzosera zvigaro zvekutakura, zvinoita kunge zvinotevera masayendisiti eBritish airatidza kuti yakanyanya kunaka.
Zviwanikwa
- Tsoka - vamwari - nogibogi.com
- Clamp - zoznik.ru.
- Radio Sports.ua -radiosport.ua - handizive chikonzero nei, asi ndakabatanidzwa pane izvi, hipmle radio :)
- SportsWiki - Sportwiki.to.
Budget
- Pakarepo kuverenga pane shift 3 seti yezvipfeko kune imwe neimwe size. Popentiousness yenjodzi iyi ichazviona sey.
- Rara kutenga kwe23 yakazara zvizere muhoro kana mumugwagwa
- Tiketi kune yakajairika kusimba kwekusimba kunotanga kubva kune zviuru gumi nezvishanu zviuru gumi zvemazana ezasi pagore. Zvese zvakakwira zvatova pribluda uye sevhisi.
- Mudzidzisi Services - kubva 1500-2000 rubles uye yakakwira.