Njira Yanu Yamasiku 10 ya Anti-Flab

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Itanani zoyendetsa zilizonse zomwe muli nazo ndikutsatira mphunzitsi wa Los Angeles Ashley Borden kuti akonzenso momwe mumadyera komanso momwe mumakhalira ndikuyamba thupi lanu kukhala labwinobwino. Luso la njira ya Borden? Kukhazikika kwake pang'onopang'ono. M'malo mwake, pakuwona koyamba, zimawoneka ngati zosavuta kwambiri!

Patsiku lililonse la 10, Borden amakufunsani kuti muphatikize chizolowezi chimodzi chatsopano chathanzi ndikukhala nacho. Ndichoncho. Mmodzi. "Lingaliro ndikupangitsa kusintha kukhala kosavuta," akufotokoza Borden. "Sindikufuna kuti wina ataye mtima ndikusiya."

Kuthamanga kumawonjezeka pamene mukuyamba kusanjikiza chizolowezi chabwino pa chizoloŵezi chabwino, mpaka tsiku la 10, pamene mukuyenda bwino, kudya bwino, kuchita masewera olimbitsa thupi komanso kudzipezera nokha nthawi yochepetsera nkhawa. Koposa zonse, zizolowezi zanu zatsopano zimakupangitsani kumva kuti ndinu wamkulu, mudzakhala otanganidwa kwa moyo wanu wonse.

Tsiku 1

IMWA MADZI, ochuluka, kuti mutulutse kuphulika ndi kudzikuza pambuyo pa tchuthi (nthawi zambiri chifukwa cha tchipisi, mtedza, ndi zakudya zina za sodium). Borden amalimbikitsa kumwa madzi osachepera 11 8-ounce magalasi amadzi patsiku. Madzi samangothandiza kuchotsa sodium wochuluka, komanso ndi wofunika kwambiri pakugwira ntchito moyenera kwa dongosolo lililonse la thupi lanu, ndipo amakuthandizani kuti mukhale okhutitsidwa. Mukuganiza kuti simudzamwa madzi ochuluka tsiku limodzi? Gulani botolo lamadzi lalikulu la pulasitiki, lembani, onjezerani udzu ndikusungani tsiku lonse. Mudzadabwitsidwa ndi kuchuluka kwa madzi omwe mudzakhala mukuwawa kumapeto kwa tsiku.

Tsiku 2

Idyani MAola ATATU ALIYENSE, CHONDE! Ndiwo zakudya zitatu ndi zokhwasula-khwasula ziwiri tsiku limodzi. Nayi chinyengo: Chakudya chilichonse chizikhala ndi mapuloteni olingana ndi kanjedza, zakudya zamasamba zokhala ndi nkhonya ziwiri (opanda batala wolemera kapena toppings) komanso kakulidwe kachibakera kazakudya zathanzi monga pasitala watirigu, kapena kagawo kakang'ono ka mkate. mkate wopanda tirigu wotuluka mu uvuni. Osapitirira kukula kapena kuchepa kwafupipafupi, ndipo musalole kuti mukhale ndi njala. Chosakanikirana chachikulu, atero a Borden: 4 azungu omwe adaswa mazira kuphatikiza phwetekere 1, osekedwa, chidutswa chimodzi cha tirigu wokwanira ndi supuni 1 lowfat kirimu tchizi. Kwa zokhwasula-khwasula, sakanizani mapuloteni ndi zipatso. Yesani mtedza wosaphika 12 komanso mphesa zamphesa kapena maamondi aiwisi 12 ndi apulo owazidwa sinamoni.

Tsiku 3

KULIMBITSA ENA CARDIO. Lero, yambani kulimbitsa thupi - chitani kulikonse kuyambira mphindi 10 mpaka ola limodzi (mutha kugawaniza ola limodzi m'magawo atatu amphindi 20 tsiku lonse ngati mungafune kukhala munthawi komanso kulimba). Yembekezani kwa mphindi 60 ngati n'kotheka, ngakhale mukuyenda pang'onopang'ono. Kenako, m'masiku asanu ndi awiri otsatira, chitani masewera olimbitsa thupi tsiku lililonse - palibe zifukwa. (Kumbukirani, mukuyesera kuyambitsa chizoloŵezi; masiku asanu ndi aŵiri otsatizana si chinthu chimene muyenera kuchita kwa moyo wanu wonse!) Gwiritsani ntchito pulogalamu yathu yowotcha mafuta patsamba 172 .

Tsiku 4

Onjezani pakukhazikika. Yambani ndikuchita 3-5 mphindi zotambasula mofatsa kwambiri m'mawa. "Izi ndizofunikira kwambiri," akutero a Borden, omwe akuwonjezera kuti kutambasula kumatsegulira m'chiuno kusinthasintha ndikubweretsa kusinthasintha kwa msana, chifukwa chake simukuyambitsa tsiku lanu molimba. Malizitsani tsikulo modekha, makamaka ngati mwakhala pansi pa desiki kwa maola ambiri. "Mukufuna kukonzekera thupi lanu kuti musangalale musanagone," akufotokoza Borden. Chofunika koposa, chitani chizoloŵezi chotambasula mukatha kuchita masewera olimbitsa thupi a cardio (minofu ikakhala yofunda), mukugwira ntchito yolimba kwa masekondi 30 popanda kugunda. (Pakutambasula komwe mungagwiritse ntchito pulogalamu yonseyi, lowani ku Shape.com/stretching.)

Tsiku 5

ONANITSITSITSITSENI MBOLO LANU. Mwakhala mukudya bwino masiku asanu tsopano, koma ngati muli ngati Othandizira omwe adayesapo njirayi, mwina mwayamba kuyang'ana kukula kwamalingaliro ndi kuyerekezera kuchuluka kwakulingana. Bwererani ku Tsiku 2 ndikugwiritsa ntchito malangizo okhwima a pulogalamuyi yonse. Ngati mwakhala muli ndi njala nthawi ina iliyonse mukukonzekera mpaka pano, yang'anani mbale yanu: Mutha kusankha mkaka wopanda mafuta m'malo mwamafuta ochepa kapena ma carbs a ufa woyera m'malo mosankha zakudya zomwe zimakupangitsani kukhuta kwambiri, monga oatmeal. ndi mkate wa pumpernickel.

Tsiku 6

Ganizirani za maphunziro olimba. Ngakhale kuti cardio ndiyofunikira pakutaya mafuta, kuphunzitsa mphamvu kumathandizira kuyesetsa kwanu; kulimbitsa mphamvu kumamanga minofu, yomwe imayatsa zopatsa mphamvu zambiri kupuma kuposa minofu yamafuta. Yambani ndi magulu 1-2 a kulemera koyenera kawiri pa sabata masiku osapindulitsa, ndikusankha gawo limodzi la thupi: mikono, abs, chifuwa, kumbuyo ndi miyendo. Mukukweza kale pamlingo wapamwamba? Gwiritsani ntchito zolemera zolemera kapena kuchita zovuta zina.

Tsiku 7

DZIPATSENI CHECK YA KAMILI. Dzikumbutseni osachepera kawiri patsiku kuti muyime ndi kukhala wamtali (zomwe zimakhala ndi phindu lowonjezereka la kukhala wochepa thupi nthawi yomweyo). Gwiritsani ntchito mphindi zochepa ndikudziyang'ana pagalasi. Dulani mapewa anu mmbuyo, kanikizani masamba anu paphewa, kwezani chifuwa chanu, ikani abambo anu - ndipo yesetsani kukhalabe ndi mayendedwe abwino mukamapuma bwino.

Tsiku 8

SIKIZANI. Sinthanitsani kutambasula kwanu tsiku ndi tsiku kuti mukhale ndi kalasi ya yoga (kapena muyike DVD ya yoga; timakonda Gaiam AM ndi PM Yoga kwa Oyamba, $ 20; gaiam.com), kapena sungani salsa kapena kalasi ina yovina ya cardio yanu. Malingaliro a Borden: Kuchita masewera olimbitsa thupi kuyenera kukhala kosangalatsa, osati ntchito yonse. Ngati mwasankha kutsatira zomwe mumachita nthawi zonse kuyenda, osinthasintha njira yanu kapena kulimba.

Tsiku 9

TAYESANI RECIPE YIMODZI, palibe chowonjezera, china chosiyana. Muyenera kuphunzira kudya zomwe mumakonda, Borden akuti - kapena simudzapitiliza kudya moyenera. Nthawi zina kungopeza njira yatsopano yophikira zakale zakale, zomwezo ndizokwanira kuti musadye ndikudya kwambiri.

Tsiku 10

TENGANI 10 INU NOKHA. Muyenera kuwonjezera chinachake chopumula m'moyo wanu, kaya ndi kusamba, kutikita minofu kapena kungopondaponda mapazi anu pabedi, kutseka maso anu ndi kumvetsera nyimbo zomwe mumakonda pa iPod yanu. Ochepera mphindi 10 akhoza kutsitsimutsa malingaliro anu. "Aliyense akufuna kukankhira matupi ake kumapeto," akutero a Borden, "koma palibe amene akufuna kudzisamalira." Kuphwanya kumafunika: Simungakhale ndi thupi labwino ngati simupatula nthawi yojambulitsa. Tsopano muyenera kumverera bwinoko - ndipo koposa zonse, ndikupatsanso mphamvu. Mukadzagwa m'galimoto miyezi ingapo kuchokera pano, musadandaule. Monga Borden akunenera: "Njira ya masiku 10 yotsutsana ndi flab itha kugwiritsidwanso ntchito m'moyo wanu nthawi iliyonse yomwe mungafune kukhazikitsa maziko athanzi labwino komanso thupi lanu labwino."

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