Amava obuqu: Indlela endilahlekileyo phantse i-50 kg kwisiqingatha sonyaka

Ndihlala ndibuza imibuzo emininzi - njengoko bendiphuluke, wenzeni, njengoko iipilisi ze-Thai zi-oda kwaye apho iimpawu ezikufuphi ne-Zyhra ekufuphi.

Ndigqibe kwelokuba ndibhale kubo bonke :) I-COMDED ye-welrades, ndicela ukuba ndibaleke - 100% iya kuba ziingcebiso ezimkelekileyo kakhulu.

Kubonakala ngathi kuyinto eqhelekileyo ukubeka iifoto ngaphambi nasemva koko. Inkxaso :)

Ngoku ngo:

Waqala nge-7/16/1315 nge-127 kg, ngobukhulu obuyi-64 kunye ne-hernia kwi-lumbar spine (kwakubuhlungu kwaye kunzima ukuhamba).

Ngoku ubunzima bomzimba kwindawo ye-81.5-82 kg, ubukhulu be-50-52 (i-European S / M ngokuxhomekeke), i-swist i-In), i-serve yentlungu iphantsi. phantse ayiqali.

Isicwangciso esiliqili sokuzisa ukuya kwi-79 kg, kwaye ke sisebenzele ukuzisa isiqhelo se-Adhesing Mass kunye ne-BMI (i-BMI (i-BMI (i-BMI, i-stud ye-MIS (xa ubunzima bemisipha, ubunzima bemisipha buhamba ngamafutha, malunga nayo ngezantsi).

Apha ngezantsi ndiza kunika ulwazi olufutshane ngoqeqesho, isondlo, imizobo, njl njl. Yonke into injalo, ifutshane kakhulu.

Ngokukhawuleza isilumkiso- konke oku kukuthi, ngaphambi koko, ngaphambi kokuqala (okanye incinci, okanye incinci emva kokuqala), nxibelelana nodokotela, i-endocrinogist. Uhlalutyo olunyanzelekileyo kufuneka udlule. Kuwo wonke umntu, anayo eyabo - ndandine-ultrasound ye-thyroid kunye ne-gestrointestine + iqhekeza lezalamane.

Ezis kwaye ngokufutshane amaxesha ngokubanzi

Akukho mfuneko yokuba ungabi namandla omyolelo-kuyanyanzeleka ukuba uqonde ukuba le yindlela yokuphila. Ngonaphakade ngonaphakade. Eqhelekileyo. Imikhosi yeyonganelanga ixesha elide. Akunyanzelekanga ukuba uhambe ngokwakho kwaye usoloko usilwa, kufuneka utshintshe - kungenjalo awuyi kutshintsha ixesha elide.
Ungazitshintsha njani kwaye imikhwa yakho - isihloko seencwadi ezininzi, iisemina kunye neentetho. Ndinokuthetha kuphela ukuba kuyafuneka ngokusisigxina kwaye uphuculo lwayo.
Kungcono ukuqala umntu-andizukucebisa ukuba ndibandakanyeke kwi-oda ejikelezayo. Ngokudibeneyo unciphisa umzimba, kunye emva koko qala - umngcipheko uphakame. Kuqala zama wena, kwaye usondelelene okanye abahlobo baya kuthi emva koko bafumane, ndiyakuqinisekisa;)
Guqula izinto eziphambili kunye neenqobo ezixabisekileyo - kungenjalo ezinye iimeko kunye neemeko kungekudala okanye kamva zikhonze njengesizathu sokuphila esifanelekileyo kwaye ubakhulela (umzekelo, ukuba uza kufihla umsebenzi wakho) . Ngokubanzi, esi sisihloko esahlukileyo esibangela ingxoxo :)
Iiyure ezi-3-3,5 ngosuku eziklasini-akuninzi, njengoko kubonakala. Uhlala malini kwintlalo. Iinethiwekhi okanye ukuchitha ixesha ukufumana ulwazi olungelulo, umsi, njl.
Ibalulekile - I-Innamics yeMilinganiselo yeMilinganiselo-malunga ne-1% ye-Mass yangoku - ukuba uyatya ngokwesiqhelo kwaye uqeqeshe, ama-adamics kufuneka abe malunga nolo hlobo.
Emva koqeqesho lwamandla kunye ne-sauna, ubunzima bunganyuka nge-0.5-1 kg. Ngokubanzi, ukuguquguquka kwesisindo kuluhlu lwe-0.5-1 kg kuyinto eqhelekileyo ngokusebenza kwezinto eziqhelekileyo.
Ewe, ngamanye amaxesha unokuthi "ngengqondo", kwaye kube kanye ngeveki ukuba ihlawule isidlo (chocolate, ipitsa, bun).
Ukubaleka ukunciphisa ubunzima - kude nento eqingqiweyo, kodwa mna ndikwi-buzz :). Kodwa uqeqesho lwamandla li-100% ixesha.
Umahluko wekhalori ombi ubalulekile - chitha ngaphezulu kunokufumana-ndizama ukugcina lo mahluko kwinqanaba le-500-600 kcal ngemini. Isebenza ngokutya okufanelekileyo. Ukuba utya kuphela isonka kunye netshokholethi, kwaye usele lonke ubisi olumnandi lobisi olumnandi ebusuku - ngokucacileyo, ayizukusebenza.
Lala ubuncinci iiyure ezisi-7-ukulala unciphise umzimba, kwaye umzimba ubuyisiwe.
Ukutshaya - Emva kokuba ndiyekile ukutshaya, amandla okunciphisa umzimba azange aguquke, kodwa ndiziva ndibhetele kakhulu - unyamezelo lukhule kakhulu ekuzilolongeni.
Utywala-andikwazi ukuthetha nantoni na, kuba sele i-2 andidli nakweyiphi na ihla. Kodwa kubonakala ngathi yonke indawo ayitsho ukuba iyingozi :)
Ngaba kunyanzelekile ukuba ube ngumfuzisi ukunciphisa umzimba? Ukuphulukana nobunzima-Ukukhetha, kodwa ngokubanzi, ebomini, kunqweneleka kakhulu - kodwa esi sisihloko sengxoxo eyahlukileyo ngokupheleleyo :)
Ngexesha lokuphulukana nobunzima, awukwenzanga-umzimba kunye namafutha aya kutyiwa kunye nobunzima bemisipha (kwaye bakhawuleze ngaphezu kwamafutha). Ngapha koko, xa unesisindo, ungena kwi-quir yemfazwe ngomzimba wemisipha yakho =). Oko kukuthi, ukuphulukana nobunzima, musa ukuba uqhekeze, kodwa izihlunu zisahlukana ngakumbi =))
Nawuphi na uMonodi-Carbohydrate, neprotein, njl. -Ukugcwaliswa ngokupheleleyo, kubalulekile ukuba kukutya okulungeleleneyo kunye nomahluko ombi wamandla (i-calorie inkulu kunokufika).
I-Indogistics Hebyhaki-Yonke into ilula apha, onke amanqaku aphambili - iholo, umsebenzi, iivenkile, njl. -Umele ukuba kufutshane nendlu. Kulungile xa yonke into ikufuphi. Ubuthi, ewe, kunye neeyure ezi-2 zobomi oza kufumana :)

Uqeqesho lweenyanga ezintathu

(Ngaphantsi kwesiphelo sibunzima malunga ne-95-100 kg)

Iintsuku ezi-3 ngeveki - iklabhu yomzimba. Kweneke ntoni:

Umsebenzi: Imizuzu engama-30 hamba ngomkhondo kunye nonyuso lwethuba lokwenza isantya kunye nokuphakamisa (amaxabiso amanani kufuneka akhethwe ngokukodwa, ngokwanda).
Imizuzu engama-60 yokunyanzelwa koqeqesho kunye nomqeqeshi-kuphela izandla kunye nenxalenye ephezulu ye-ternia, njenge-hernia.
IZaminka: Imizuzu engama-30 ngeenyawo njengakwisiqendu 1.

Iintsuku ezi-4 ngeveki - ezihamba ngokuhlwa okanye ekuseni kumoya omtsha malunga nemizuzu engama-30 ukuya kwengama-40. Qiniseka ukuba uza kuzama ukuya kuma-15,000 amanyathelo omhla yonke imihla (egxile kwi-100,000).

Ekupheleni kweli xesha laqala ekuseni kwaye ngeentsuku, xa yayingasebenzi ukuba iqeqeshe, i-Yoga-Andikwazi ukuba sisiphumo nje, kodwa umzimba waqala walula. wayiphosa kwangaxeshanye-kwalula kakhulu.

Iinyanga ezi-2 ezilandelayo kunye nomhla:

Iintsuku ezi-3 ngeveki - umzimba. Yintoni ebandakanywayo:

Imizuzu emi-5 yemfundo yomzimba yamalungu kwaye yolula.
Umsebenzi: Imizuzu engama-20-iqhutywa ngesantya se-7.5km.
Ukuqeqeshwa kwemizuzu engama-60 uqeqesho lwamandla-yonke imihla yoqeqesho liqela lemisipha eyahlukileyo. Ixesha eli-1 ngeveki - uluhlu lokutshekisha nomqeqeshi.
Zaminka: Imizuzu engama-20 ngebhayisekile, ixesha lokuphumla
Imizuzu emi-5 yemfundo yomzimba

Ngamanye amaxesha ukonwaba echibini :) Emva koqeqesho-inqwayiza ye-sauuna kunye neHamham (unokufunda kwi-Intanethi kwi-Intanethi).

Ngokubanzi, yonke imicimbi kwiholo ithatha malunga neeyure ezingama-3-3,5 (ukusuka emnyango ukuya emnyango).

Iintsuku ezi-2 ngeveki-ebaleka esitratweni

Umsebenzi kunye ne-hitch - imizuzu emi-5 yemfundo yomzimba
Ukubaleka-ukusuka kwi-5 ukuya kwi-8 km, kuxhomekeke kwimozulu kunye nemeko yomoya wokulwa. Isantya esiphakathi yi-7.4-7.6 km ngeyure.

Ndizama ukungahambi ngaphezulu kwemizuzu engama-50, kuba emva kwelo xesha umququzeleli uqalisa ukutshisa ubunzima bemisipha, endinokuchitha kuyo :)

I-1 yosuku ngeveki (ihlala ngoMgqibelo)

Umsebenzi ka-Yoga kangangeyure enesiqingatha-yenza iseti ethile ye-symmetric amaxesha amaninzi.

Yonke imihla ekuseni

Ukutshaja kwemizuzu emi-7-xa ndisenza iveki, ndiyithanda kakhulu indibaniselwano yeziphumo emva kweeklasi, kulungile, ukuba ufuna imizuzu eli-10 kuphela. Ngaphambi koko, ekuseni ndandinemizuzu engama-30 ukuya kwengama-40 yeyoga.
Ukushaja ingqondo (imizuzu eli-15 ukuya kwengama-20) - Imemorando kunye nezicelo zeDuolingo.
Ngokufutshane:
1. Ayikhupheli iimveliso ezihlaziyiweyo-emnandi, umgubo
2. Sizama ukutya i-fiber engaphezulu, iintsinga - iikhalori ezininzi ziya ukuya kwi-digising yazo
3. Sisebenzisa iprotein engakumbi, ngelixa izama ukugcina ukutya okulinganayo ngenxa ye-macroeleevents
4. Ioyile yeethayitha kwiisandla zingashiyi. I-Topilespuon ephezulu yelineni. Ngokubanzi, ilineni iluncedo kakhulu kwi-Omega-3 i-3 (imbeko kwi-Intanethi). I-Fry ngcono kwimifuno (ndisebenzisa ubuncinci belanga, ukuze ndingatshisi)
5. Akukho meko ayinambambano. Ukuba umzimba usoloko ulambile - bhala wanyamalala, kungekudala uya kuba nesibindi
6. Ngamanye amaxesha indlala ayilambanga, kwaye inxaniwe, cinga ngayo
Ukusasazeka kwam kwezi zinto zibalulekileyo:
1. I-40% protein
2. I-30% yamafutha
3. Iipesenti ezingama-30 ze-carbohydrate
Kuba ndingumfuzisi, ukuba ndithobele ibhalansi kwimigangatho ye-macroelements kwaye ndingaphaya kwendawo evumelekileyo ye-calorie, kufuneka ndisebenzise iprotein ye-powder (imidlalo).
Ukutya kwi-Intanethi Dofiga, kwi-Zozogenia enye, ke andiyi kuhlafuna yonke into apha.

Bamba ibhalansi kwiikhalori kunye ne-macroelevels indinceda isicelo se-MyFitlePal.

Ukutya kwam okuyomntu yile:

Isidlo sakusasa - i-cottage cheese 2% + i-spoon stuon suku / i-oatmeal (ubisi kunye namanzi kwisiqingatha) / i-musley ngeyogathi
Isidlo sakusasa - iziqhamo (iibhanana, iiapile, i-tangelines)
Isidlo sasemini - esona sidlo sikhulu - irayisi / i-buckwheat, imifuno yesibini, i-sce cyleses okanye i-sheese ye-SEEDIIN (SULUGINE), i-fucutoes / i-ginger isiselo se-ginger
Phambi koqeqesho-Ukuba ubaleka, emva koko sitya imbewu yeflashseal imbewu nobusi. Ukuba amandla yitshizi ye-cottage. Kukwakhona neproteyini yokuxovula (yedwa). Ngamanye amaxesha kefir yongeza zombini i-musli nge-yogurt (i-2.5%).
Emva koqeqesho-ikomityi yedwa ekwakheni ebusuku (120 g).

Ngeekhalori

I-canlonial Cal Calculator ininzi inika ubuncinci kunye nexabiso elifanelekileyo. Kukho iindlela ezininzi zokubala. Kukho i-colling elungileyo kwi-roe. Kodwa kungcono ukubonana nesondlo.

Bendibuthanda le:

Iinyanga ezintathu zokuqala-zazama ukusebenzisa i-1200-1300 kcal-ikwimeko yobomi nokufa, kodwa inye into ndiye ndakwazi ukuphila kwaye kwangaxeshanye ndigcobe kwaye ndivuya.
Emva koko wakhula wama-1500-1600.
Ngoku imeko yam i-1700-1800 kcal ngemini.

Ngokuhambelana, yonke into yokutya kunye nokutya kufanelekile ukuba ilungelelene ibhalansi yexabiso eliphantsi kwenqanaba lamandla e-+ -50 KCAL :)

Ezemidlalo

Iprotein kunye nomnye wemithombo ephambili yeprotheyini (ukhumbuza, ndingumfuziselo) -Ukunesondlo phambili
Amino Acids - BCA (okufanayo)
I-Frotwors - Lipo-6 ngaphambi koqeqesho ngeyure
I-l-carnitin-ngaphambi koqeqesho kwiyure

Esi asiyomidlalo, kodwa iziyobisi eziqhelekileyo :) funda ngayo yonke into inokwenzeka kwisibonelelo seMidlalo yeMidlalo.

Ngamanye amaxesha kukho into embi

Kanye ngeveki ndingasitya isidlo sakho - isiqwenga sepitsa, i-bun, i-bun, i-bun, itshokholethi, i-chips, okanye enye into eyenzakalisayo.
Ngamanye amaxesha ndinoku "mena" - umzekelo, ngosuku lokubhala ibali endilityayo 2 "ayifunekiyo" i-banana kunye ne-100 g yeziqwengana zeRye.

Kunye neKrishnati yokutshutshisa ukutya okumnandi kuyimbali eyahlukileyo =)

Ewe, kukho imihla enjalo - ngamanye amaxesha sinokuhamba malunga nomzimba wakho-akukho nto isaphuli-mthetho. Ukuba uhlala uxhasa isenzo soqeqesho kunye nesondlo esempilweni, ke imetabolism yakho yiyo yonke le nto. Into ephambili ayizifihli. Sinokwenziwa kwendlela yokuphila esempilweni, kuba unobungozi omnye ucango :)

Ungakupheka njani:

Ndilungiselela ekuseni - kwaye yonke imihla. Ukugcina ixesha endinalo:

I-Steamer kwimigangatho emithathu-kukho imifuno ethathiweyo kunye ne-teenish
I-Multicor ye-Kash
Isitovu segesi kunye ne-fuing pan, ukuba ufuna ukufudula

Njengomthetho, yonke into imalunga nayo yonke into ukusuka ekuqaleni ukuya ekugqibeleni ngokuthobela amasiko aphantsi, andinayo ngaphezulu kweyure.

Ngeli xesha, nditsalayo, ndixonga ubuchopho, ndikwazi ukumamela intetho okanye ndenze into ejikeleze indlu, kuba izandla zikhululekile, kuba kuya kufuneka yenza kakhulu.

Ishedyuli

Ewe kunjalo, kukho imihla apho inkqubo yemini yaphukile, kodwa ngokubanzi, kunjalo:

Ukuphakamisa - 5:30 AM (ngokubanzi, umthetho wokuphakamisa - akukho ungadlulanga i-6 kusasa)
6: 00-7: 30 - Ukucamngca, ukwenziwa ngokomoya
7: 30-8: 30-30 -Ukubhija, ukupheka imini yonke
8: 30-9: 00 - isidlo sakusasa, umrhumo womsebenzi
Ngo-9-9: 15 kusasa, ndingumlawuli, sele ndizama ukuba emsebenzini (kulula kum - njengoko usiya kwiNdlu imizuzu emi-5 ngeenyawo)
Ukusuka emsebenzini ndihamba kwiklabhu ungadlulanga umhla we-17: 30. Ngosuku lokubaleka - 18:30 / 19:00.
Iqhutywa, ekuhambeni kwahlwa. Yonke imisebenzi yomzimba iyoyika ukugqiba ukuba kungadlulanga i-20: 00 ukuze kubekho iiyure eziyi-2,5 ngaphambi kokuba balale.
Emva kwe-21: 30 (i.e., kwiyure ngaphambi kokulala) ndizama ukungayi kwi-Intanethi

Izicelo (yonke into ibonakala itya i-iOS, kunye ne-Android):

I-Grackeper-Rung Tracker + I-Accounting yayo yonke imithambo
I-MyfitsePal-calorieure counter + iimveliso
I-IGYMMMPRO-Uluhlu lwee-abrashions zeholo
Imisebenzi esixhenxe ukuya kwelemizuzu yokutsalwa
I-Yoga-Studio-yeyoga
Iitafile-ngequbuliso, kwiitafile
Izihlangu-iziko lolawulo lweempawu eziphambili (kuye kwafuneka ndiyibeke xa ndandinamanqaku akwi-scales scales kunye netrakni
Molo-iwotshi yealarm yezigaba zokulala
Anditshayi-ikhreyithi yomnqamlezo :)

Igajethi

I-Fitness Trackers - yayingumhlanane wokuqala, ke nge-quarse, ngoku ayikho into, njengoko ndilinganisa amanyathelo endiziva ngathi yi-iPhone, kodwa i-pulsometer kwiintloko zam. Kodwa ngokubanzi ndijonga i-fairbit.
I-iPhone - Ewe, yonke into icacile. Njengesixhobo se-backup, ndihlala ndinefosholo evela kwi-samsung kunye nebhetri yangaphandle.
Izikali-I-WS-50-Inqaku elipholileyo kakhulu: Amanyathelo olwazi, i-pulse, i-4 ye-pulse, i-DEMI, yonke le ngcaciso ithumela i-Server ye-Intanethi, ukusuka apho kusasazwa khona ezinye iinkqubo , kubandakanya i-Apple Health.
Iintloko-Jabra Pillse, ngaphandle kwamacingo, nge-pulsometer. Inkunkuma engenamsebenzi yemali. Ewe, iintloko ezingenazingcingo zilungele. Olu dibaniso lwale modeli. Isandi sibi, i-pulsometer ingathengwa ingabizi kwaye ngokwahlukeneyo. Musa ukukhohliswa.

Eyothusayo

Iholo - Ewe, kukho ukungcamla kunye nombala. Ndiyawuthanda uthotho lweJordan, iiseti ezi-2 zanele.
Isitalato - ebusika, ngokuqinisekileyo i-TARMO-yelineni, iisokisi ezifudumeleyo kunye neegloves - umzimba kunye nemilenze ayifanelanga ukuba i-hypocheched (njengokukhathazeka, ngendlela). Iminqamlezo ibaleka. Imeko enezithambiso zikaCunning ngoku zingena kwaye zibuyise iinyawo, kubonakala ngathi izazinzulu ezilandelayo zaseBritani zibonisa ukuba zichanekile ngakumbi.

Izixhobo

Iinyawo-thixo-nogibogi.com
I-clamp-zozvik.ru.
I-Distramidy Domids.aua -Radiosport.ua - andazi ukuba kutheni, kodwa ndikhutshiwe kule, irediyo ye-hipster :)
I-Demedwiki - EMidlaloWiki.to.

Uhlahlo-lwabiwo mali

Bala kwangoko kwi-Shift 3 iseti yempahla yexabiso ngasinye. Ukungavumi kwale ntlekele kuya kuzijonga :)
Beka ukuthengwa kweeseti ezi-2-3 zeholo okanye isitrato
Itikiti leklabhu yesiqhelo yokuqina iqala ukusuka kwi-15,000-20,000,000 000 000 ngonyaka. Yonke into ephakamileyo sele iphambili engxondocalta nenkonzo.
Iinkonzo zoqeqesho-ukusuka kwi-1500 ukuya kwi-ruble i-ruble kwaye iphezulu.