Isipiliyoni Somuntu: Ngilahlekelwe kanjani cishe ama-50 kg ngxenye yonyaka

Ngaso sonke isikhathi ngibuza imibuzo eminingi - njengoba ngilahlekelwe, wenzeni, njengoba amaphilisi aseThailand ayaliwe nalapho amaphuzu asondele kakhulu ekwamukelwa kwe-zhyra ephelelwe yisikhathi.

Nginqume ukubhala ngokushesha kubo bonke :) Abalingani be-welded kanye namaComradians, ngibuye ngicele ukugijima - 100% kuzoba izincomo ezamukelekile kakhulu.

Kubukeka sengathi kungokwesiko ukubeka izithombe ngaphambi nangemva kwalokho. Isiko Support :)

Manje ngokulandelana:

Waqala ngo-07/16/2015 nge-127 kg, enosayizi ongu-64 ne-hernia emgogodleni we-lumbar (bekulimele futhi kunzima ukuhamba).

Manje isisindo esisendaweni esendaweni engama-81.5-82 kg, usayizi 50-52 (i-European S / M / m kuya ku-), okhalweni ama-100 cm. Izinhlungu ezibuhlungu (i-sedlelled cishe ungaboni.

Isisindo sihlela ukuletha ama-79 kg, bese sisebenzela ukuletha esimweni esijwayelekile sokunamathela kanye ne-BMI (Inkomba ye-body mass) = ngamafutha, ngakho ngezansi).

Ngezansi ngizonikeza imininingwane emfushane ngokuqeqeshwa, ukondleka, ihluzo, njll. Konke kukhulu kakhulu, kube mfushane kakhulu.

Masinyane uxwayise - konke lokhu kuphela ngawodwa, ngaphambi kokuqala (kahle, noma okuncane ngemuva kokuqala), thinta udokotela wakho, isazi sezempilo, udokotela we-endocrinologist. Ukuhlaziya okuphoqelekile okudingeka kudlule. Kuwo wonke umuntu, banokwabo - bengine-ultrasound ye-thyroid ne-gastraintestine + inqwaba yezinkomba zegazi.

Theses futhi kafushane ngezikhathi ezijwayelekile

1. Awudingi mandla entando - kuyadingeka ukuqonda ukuthi le yindlela yokuphila. Phakade. Okujwayelekile. Amabutho azokwanele isikhathi eside. Akudingeki ukuthi uphikisana nawe futhi uhlale ulwe, kufanele ushintshe - uma kungenjalo ngeke ushintshe isikhathi eside.
2. Ungaziguqula kanjani nami nemikhuba yakho - isihloko sezincwadi ngazinye, izingqungquthela nezinkulumo. Ngingasho nje ukuthi kudingeka umkhuba waphakade futhi uthuthukiswa.
3. Kungcono ukuqala okukodwa - ngeke ngincome ukuthi ngibambe iqhaza ekuhlelekeni okuyindilinga. Ngokubambisana unciphisa isisindo, kanye nokudla bese kudla kuqala - ubungozi buphakeme. Okokuqala zama wena, futhi uvale noma abangane bazobe sebethola, ngiyakuqinisekisa;)
4. Shintsha izinto eziza kuqala kanye namagugu - ngaphandle kwalokho izimo ezithile nezimo kungekudala zisebenza njengezaba zokuthi kungani ungayiphathi kahle indlela yokuphila uma ucashele umsebenzi wakho) . Ngokuvamile, lesi yisihloko esijwayelekile esijabulisayo sengxoxo :)
5. Amahora angama-3-3,5 ngosuku emakilasini - akukuningi, njengoba kubonakala. Uhlala malini emphakathini. Amanethiwekhi noma uchithe isikhathi ukuthola imininingwane engenamsebenzi, intuthu, njll?
6. Okubalulekile - Ukunciphisa isisindo - cishe i-1% yesisindo samanje ngeviki - uma udla ngokujwayelekile futhi uqeqeshe, amandla ashukumisayo kufanele abe cishe anjalo.
7. Ngemuva kokuqeqeshwa ngamandla kanye ne-sauna, isisindo singakhula ngo-0.5-1 kg. Ngokuvamile, ukuguquguquka kwesisindo enanini le-0.5-1 kg kujwayelekile nge-Dynamics ezinzile.
8. Yebo, kwesinye isikhathi ungakwazi "ngokwengqondo", kanye kanye ngesonto ukuze ukhohlise ukukopela (ushokoledi, pizza, bun).
9. Ukugijima ukunciphisa isisindo - kude neqiniso elifakazelwe, kodwa mina uqobo ngimane nje ngisenkingeni :). Kepha ukuqeqeshwa kwamandla kungu-100% isikhathi.
10. Umehluko ongemuhle wekhalori ubalulekile - sebenzisa ngaphezu kokuthola - ngizama ukugcina umehluko ezingeni le-500-600 kcal ngosuku. Isebenza ngokudla okufanele. Uma udla isinkwa kuphela kanye noshokoledi, bese usiphuza lonke ubisi olumnandi lwe-sitrobheli ubusuku - ngokusobala, ngeke kusebenze.
11. Lala okungenani amahora angama-7 - ngoba ukulala unciphisa isisindo, futhi umzimba uyabuyiselwa.
12. Ukubhema - Ngemuva kokuthi ngiyeke ukubhema, amandla okunciphisa isisindo awashintshanga, kodwa ngizizwa ngingcono kakhulu - ukukhuthazela kukhule kakhulu ekuzivocavoca.
13. Utshwala - Angikwazi ukusho lutho, ngoba vele 2 Angidli lutho. Kepha kubukeka sengathi yonke indawo ithi kungubungozi :)
14. Ingabe kuyadingeka ukuba ube ngumthamo wemifino ukwehlisa isisindo? Ukuze wehlise isisindo - ngokuzithandela, kodwa ngokuvamile, empilweni, kuyinto efiseleka kakhulu - kepha lesi yisihloko sengxoxo ehluke ngokuphelele :)
15. Ngesikhathi sokunciphisa umzimba, awuphompuli - umzimba kanye namafutha azodliwa kanye neMisipha (futhi ngokushesha okukhulu kunamafutha). Eqinisweni, lapho isisindo sesisindo, ufaka i-trop yempi nomzimba wemisipha yakho =). Okungukuthi, ukwehlisa isisindo, musa ukujika, kepha izicubu zisahlukaniswa kakhulu =))
16. Noma iyiphi monodi - i-carbohydrate, i-protein, njll. - Kugcwele okugcwele, kubalulekile ukuba nokudla okulinganiselayo kanye nomehluko ongemuhle wamandla (ukusetshenziswa kwekhalori kukhulu kunokufika).
17. Logistics Lifhaki - Konke kulula lapha, wonke amaphuzu asemqoka - IHholo, Umsebenzi, Izitolo, njll. - Kufanele ube eduze nendlu. Kuhle lapho konke kuseduze. Ukuthunjwa, kunjalo, namahora ama-2 wempilo uzothola :)

Ukuqeqesha izinyanga ezi-3 zokuqala

(Ngaphansi kwesiphelo kunesisindo esingama-95-100 kg)

Izinsuku ezi-3 ngesonto - iklabhu yokuqina. Kwenzenjani:

1. Ukuzivocavoca: Ukuhamba imizuzu engama-30 ku-Track ngokunyuka kwesikhashana ngesivinini nokuphakamisa (amanani ezinombolo adinga ukukhethwa ngawodwana, ngokusho kuyanda).
2. Imizuzu engama-60 yokuqeqeshwa ngamandla nomqeqeshi - kuphela izandla nengxenye engenhla yomhlane, njengoHernia.
3. I-Zaminka: imizuzu engama-30 ngezinyawo njengasesigabeni 1.

Izinsuku ezi-4 ngesonto - ukuhamba kusihlwa noma ekuseni emoyeni omusha cishe imizuzu engama-30 ukuya kwengama-40. Qiniseka ukuthi uzama ukuhamba okungenani ngezinyathelo eziyi-15,000 ngosuku nsuku zonke (egxile kumanani weviki angaphezu kwe-100,000).

Ekupheleni kwalesi sikhathi kwaqala ekuseni nasezinsukwini, lapho kungasebenzi ukuqeqesha, ukwenza i-yoga - angikwazi ukusho ukuthi bekuwumphumela nje, kepha umzimba waqala ukwelula okungcono =) kahle, umzimba Siphonse ngasikhathi sinye - kwaba ukubhema kakhulu.

Ezinyangeni ezi-2 kuya kwezi-2-3 kuze kube namuhla:

Izinsuku ezi-3 ngesonto - ukuqina. Okufakiwe:

1. Imizuzu engu-5 yemfundo yomzimba yamalunga nokwelula.
2. Workout: imizuzu engama-20 - ukugijima ngejubane elingu-7.5km.
3. 60 imizuzu ukuqeqeshwa kwamandla - konke ukuqeqeshwa kosuku lokuqeqeshwa kuyiqembu elihlukile lemisipha. 1 Isikhathi ngeviki - uhlu lokuhlola nomqeqeshi.
4. I-Zaminka: imizuzu engama-20 ngebhayisekili, isikhawu
5. Imizuzu emi-5 yemfundo yomzimba

Kwesinye isikhathi ukuzijabulisa echibini :) Ngemuva kokuqeqeshwa - i-sauna ye-infrared and Hamam (ungafunda kwi-Intanethi kwi-Intanethi).

Ngokuvamile, yonke imicimbi ehholo ithatha amahora angama-3-3,5 (ukusuka emnyango kuya emnyango).

Izinsuku ezi-2 ngeviki - ukugijima emgwaqweni

1. Workout nokushaya - imizuzu emi-5 yemfundo yomzimba
2. Ukugijimisa - kusuka ku-5 kuye ku-8 km, kuya ngesimo somoya nesimo somoya wokulwa. Ijubane elijwayelekile lingu-7.4-7.6 km ngehora.

Ngizama ukungasebenzi isikhathi esingaphezu kwemizuzu engama-50, ngoba ngemuva kwaleso sikhathi umgqugquzeli uqala ukushisa izicubu zemisipha, engizosebenzisa futhi ukuthi ngichithwe kuphi :)

Usuku olungu-1 ngesonto (imvamisa ngoMgqibelo)

Umsebenzi we-Yoga ngehora nesigamu - yenza isethi ethile ye-Symmetric asan kaningi.

Nsuku zonke ekuseni

1. Ukushaja imizuzu engu-7 - Ngenkathi ngenza isonto, ngithanda kakhulu inhlanganisela yomphumela ngemuva kwamakilasi, kahle, ukuthi udinga imizuzu eyi-10 kuphela. Ngaphambi kwalapho, ekuseni ngathola imizuzu engama-30 ukuya kwengama-40 ye-yoga.
2. Ukushaja ubuchopho (imizuzu engu-15-20) - Izicelo ze-Memondon and Duolingo.

   Kafushane:

   1. Khipha imikhiqizo ecwengekile - emnandi, ufulawa
   2. Sizama ukudla ama-fiber amaningi, ama-fibers - amakhalori amaningi aya ekugayweni kwawo
   3. Sisebenzisa amaprotheni amaningi, ngenkathi sizama ukugcina ukudla okulinganiselayo kwama-macroelements
   4. Amafutha e-litter oyela kumasaladi awashiyi. Inani lesipuni eliphakeme lelineni. Ngokuvamile, ilineni liwusizo kakhulu emafutheni we-Omega-3 (inhlonipho ngokwayo kwi-Intanethi). Fry kangcono emfino (ngisebenzisa ubuncane be-sunflower, ukuze ngingashisi)
   5. Akunakusho ukuthi ayibulawa yindlala. Uma umzimba uhlala ulambile - ukubhala kwanyamalala, kungekudala noma kamuva uzoba nesibindi
   6. Kwesinye isikhathi indlala ayinzi indlala, nokoma, cabanga ngakho

   Ukuhlakazeka kwami ​​kwama-macrolements:

   1. Amaprotheni angama-40%
   2. Amafutha angama-30%
   3. 30% ama-carbohydrate
   Njengoba ngingumlimi imifino, ukuhambisana nebhalansi kuma-macrolements futhi ngaphandle kokudlula endaweni evunyelwe yekhalori, kufanele ngisebenzise amaprotheni e-powder (ezemidlalo).

   Ukudla kwi-Intanethi Dofiga, ku-Zozogenia efanayo, ngakho ngeke ngihlafuna konke lapha.

   Bamba ibhalansi kumakhalori futhi ama-macrolels asiza ukungisiza isicelo se-MyFitsessPal.

Ukudla kwami ​​okuyisibonelo yile:

1. I-1 ibhulakufesi - ikhemi ushizi 2% + itiye uju lwezinyosi / i-oatmeal (ubisi namanzi ngesigamu) / muesley nge yogurt
2. 2 ibhulakufesi - Izithelo (ubhanana, ama-apula, ama-tangerines)
3. Ukudla kwasemini - isidlo esikhulu kunazo zonke - irayisi / i-buckwheat, imifino yazithandani, ama-soy cutlets noma imifino eqediwe yemifino (ama-sause, i-adygei), utamatisi / ukhukhamba, ukhukhamba, i-ginger, isiphuzo se-ginger
4. Ngaphambi kokuqeqeshwa - uma ukugijima, khona-ke sidla imbewu ye-oatmeal flaxse noju. Uma amandla ngushizi we-cottage shizi. Kukhona futhi amaprotheni okuxova (ukwahlukaniswa). Kwesinye isikhathi i-kefir engeza i-muesli yomibili nge-yogurt (2,5%).
5. Ngemuva kokuqeqeshwa - inkomishi yehlukaniswa ebusuku (120 g).

Ngamakhalori

Ama-calonia wokubala anokuningi anikeza ubuncane kanye nenani elifanele. Kunezindlela ezimbalwa zokubala. Kukhona umshini wokubala omuhle ku-ROE. Kepha kungcono ukubonana nodokotela wezempilo.

Bengikuthanda lokhu:

1. Izinyanga ezintathu zokuqala - Zamazame ukusebenzisa i-1200-1300 KCAL - iseduze kwempilo nokufa, kepha ngandlela thile ngakwazi ukusinda futhi ngasikhathi sinye ngigcwele futhi ngakujabulela.
2. Ngemuva kwalokho wanda waya ku-1500-1600.
3. Manje isijwayelekile sami singu-1700-1800 kcal ngosuku.

Ngokuvumelana nalokhu, konke ukudla nokudla kulungele ibhalansi yama-macrolements ngaphansi kwesilinganiso samandla ka + -50 kcal :)

Engcwadweni

1. Amaprotheni kanye nemithombo eyinhloko yamaprotheni (khumbuza, ngingumfino) - ukuhlukaniswa okunempilo
2. Ama-Amino acid - BCA (okufanayo)
3. Amafutha Amafutha - I-LIPO-6 ngaphambi kokuqeqeshwa ngehora
4. I-L-Carnitin - Ngaphambi kokuqeqeshwa ngehora

Lokhu akuyona i-Chemistry, kepha izidakamizwa ezijwayelekile :) Kufundwe ngakho konke kungenzeka esikhungweni se-SportSwiki.

Kwesinye isikhathi kuba nesabekayo

1. Kanye ngesonto ngikwazi ukudla ukukopela - ucezu lwepitsa, i-bun, i-bun, ushokoledi, ama-chips, noma okunye okuyingozi kakhulu.
2. Kwesinye isikhathi ngikwazi "nge-meento" - ngokwesibonelo, ngosuku lokubhala le ndaba ngidle ubhanana ongu-2 "Ongadingekile" no-100 g we-rye Crackers.

Kanye nokuhlupheka okumnandi kweKrishNath ngokuvamile kuyindaba ehlukile =))

Yebo, kunezinsuku ezinjalo - ngesinye isikhathi singahamba ngomzimba wakho - asikho lutho lobugebengu. Uma uhlala uwusekela umkhuba wokuqeqeshwa nokudla okunempilo, khona-ke imetabolism yakho konke lokhu. Into esemqoka akuyona uku-mastre. Sinomkhuba wendlela yokuphila enempilo, ngoba uyingozi komunye umnyango :)

Ungapheka kanjani:

Ngilungiselela ekuseni - nangosuku lonke. Ukonga isikhathi enginakho:

1. I-steamer ezindaweni ezintathu - kuvame ukuba nemifino ebekiwe futhi ihlobise
2. I-Multicooker yeKash
3. Isitofu segesi kanye nepani lokuthosa, uma udinga ukuthambisa okuthile

Njengomthetho, konke kumayelana nakho konke kusukela ekuqaleni kuze kube sekupheleni ngokuhambisana nemicikilisho yeVedic ephansi, anginalo ihora.

Ngalesi sikhathi, ngishaja, ngixova ubuchopho bami, ngikwazi ukulalela inkulumo noma ukwenza okuthile endlini, ngoba izandla zikhululekile - ngoba ekuseni kunesikhathi esincane, futhi udinga yenza okuningi.

Uhlelo

Vele, kunezinsuku lapho inqubo yosuku iphukile, kodwa ngokuvamile, ngakho:

1. Ukuphakamisa - 5:30 AM (ngokuvamile, umthetho wokuphakamisa - akekho ngaphambi kuka-6 am)
2. 6: 00-7: 30 - Ukuzindla, ukuzijwayeza ngokomoya
3. 7: 30-8: 30 - Ukushaja, ukupheka usuku lonke
4. 8: 30-9: 00 - ibhulakufesi, imali yokusebenza
5. Ngo-9-9: 15 ekuseni mina, njengomthetho, sengivele ngizama ukuba semsebenzini (kulula kimi - njengoba usuka endlini imizuzu emi-5 ngezinyawo)
6. Ngomsebenzi ngiphuma ekilabhini kungakapheli 17:30. Ngosuku ukugijima - 18:30 / 19:00.
7. Uxone, ekusebenzeni kwakusihlwa. Konke umsebenzi womzimba wesaba ukungaqedi kungakapheli ama-20: 00 ukuze kufike amahora angama-2,5 abhula ngaphambi kokulala.
8. Ngemuva kuka-21: 30 (i.e., ngehora ngaphambi kokulala) Ngizama ukungayi ku-inthanethi

Izicelo (konke kubonakala kudla i-iOS, kanye ne-Android):

• I-Graunkeeper - Run Tracker + Accounting yazo zonke izivivinyo
• I-MyFitserfityPal - Ikhalori Counter + Imikhiqizo
• I-IGymPRO - Uhlu Lokuhlubuka Kwehholo
• Eziyisikhombisa - imizuzu engu-7-imizuzu yokushaja
• I-Yoga-Studio - Yoga
• Amathebulethi - Kungazelelwe, amaphilisi
• Elengiyo - Isikhungo sokulawulwa kwezinkomba eziphambili (bekufanele ngiyibeke lapho nginesikali esihle nokuqina komzimba okulandelanayo)
• Sawubona - iwashi le-alamu yezigaba zokulala
• Angibhemi - umgqugquzeli we-non-cross :)

Amagajethi

• Ama-trackers wokuqina - kwakuwumhlathi kuqala, khona-ke kunama-hosses pulse, manje akukho lutho, njengoba ngilinganisa izinyathelo engizizwe nginjenge-iPhone, kodwa i-pulseter kuma-headphone ami. Kepha ngokujwayelekile ngibheka iFitbit.
• I-iPhone - Yebo, konke kucacile. Njengesipeleatus, ngihlala nginefosholo kusuka ku-Samsung nebhethri langaphandle.
• Isikali - I-WS-50 - Isisindo Esipholile kakhulu: Isisindo esipholile kakhulu: ukushaya kwesisindo, %% amafutha amaningi, i-BMI, i-Carbon Dioxide Amazinga, yonke imininingwane ithumela kwiseva ye-With , kufaka phakathi impilo ye-Apple.
• Ama-headphone - i-jabra pulse, i-wireless, nge-pulsometer. Imfucuza engenamsebenzi yemali. Vele, ama-headphone angenantambo alungele. Le ama-pluses yalesi simo semodeli. Umsindo mubi, i-pulsseter ingathengwa eshibhile futhi ngokwahlukana. Ungakhohliswa.

-Thusayo

• Iholo - Yebo, kukhona ukunambitheka nombala. Ngithanda uchungechunge lweJordani, amasethi ama-2 anele.
• Isitaladi - Ebusika, nakanjani i-thermo-linen, amasokisi afudumele namagilavu ​​- umzimba kanye nemilenze akufanele ifakwe (njengokushisa ngokweqile, ngendlela). Iziphambano ziyagijima. Lo mkhuba onama-soles ngobuqili manje afika ku-NO futhi abuyise izinyawo ezifulethi, kubukeka sengathi ososayensi abalandelayo baseBrithani bafakazela ukuthi kulungile.

Izinsizakusebenza

• Izinyawo - Onkulunkulu - Nogibogi.com
• I-Clamp - Zozhnik.ru.
• Radio Sports.ua -Radiosport.ua - Angazi ukuthi kungani, kodwa waboshwa kulokhu, umsakazo we-hipster :)
• SportSwiki - Sportwiki.to.

Ibhajethi

• Ngokushesha bathembele kumasethi we-shift 3 wezingubo zosayizi ngamunye. Ukuqina kwale nhlekelele kuzozibona :)
• Beka ukuthengwa kwamasethi aphelele ama-2-3 ehholo noma umgwaqo
• Ithikithi eliya ekilabhini evamile yokuqina komzimba iqala kusuka kuma-ruble ayi-15,000-20,000 ngonyaka. Konke okuphezulu sekuvele kuyi-priluda nensizakalo.
• Izinsizakalo zokuqeqesha - kusuka kuma-ruble angu-1500-2000 nangaphezulu.