Mudzidzisi weshoo "Weighted People", munyori wezviitwa zvekurasikirwa uremu uye bhuku "IT System. Hupenyu hutsva mumuviri wakanaka "akaudza nzira yekugadzirira chimiro chezhizha uye chinja kune hutano hupenyu.
8 May 2016
Ndinotanga mangwanani nemaitirwo emvura. Kana iwe uchida kumuka nekukurumidza, mvura yekusiyanisa inobatsira, mvura inotonhora inobatsira kumutsa. Unoda kutanga zuva rako rakapfava uye rakapfava? Zvadaro tora mvura shoma shoma inopisa. Ini ndinoifarira kazhinji uyezve ndozora mafuta ekugadzirisa. Vakadzi vose vanoziva kuti mushure mechando zvinotarisirwa kushanda kwete pamuviri chete, asiwo paganda. Inova yakaoma kubva kuchando uye mwaka wekudziya uye inoda kuzadzazve. Tenga mafuta emwana, mafuta emupurikoti, mafuta epichisi, kana mafuta eorenji kubva muchitoro chegirosari kana muchitoro chemishonga, inoshanda zvakanyanya kupfuura chero lotion kana kirimu.
Ndine breakfast yakazara. Ndakauya ne "cocktail" yemhando ina dzembeu: sunflower isina kuomeswa, manhanga, sesame uye linseed. Ndinozvisanganisa muzvikamu zvakaenzana uye ndowedzera kune imwe neimwe yemangwanani, ingave porridge kana cottage cheese. Zviyo zvangu zviviri zvandinofarira ioatmeal mangwanani, bhari yekudya kwemasikati. Vanopa kunzwa kunotonhorera kwekuguta. Ndinotenga classic oatmeal, kwete iyo inobika nokukurumidza. Ndinoibika manheru kwemaminitsi mashanu, wedzera chipunu chembeu nemazambiringa akaomeswa. Yakaiswa usiku hwose, musanganiswa unoputika, mazambiringa akaomeswa anova mazambiringa chaiwo. Porridge iyi ine 5 makorikori chete (yakavakirwa pazvipunu zvitatu zveoatmeal, 350 kipuni yemhodzi nemazambiringa akaomeswa), asi nditende, nesimba rarichakupa, bata kusvika masikati uye ita pasina snacking pachokoreti. Nenzira, ndezvikafu izvi zvinobva zvaiswa pamativi. Kuenzanisa: mushure memangwanani emangwanani ne sandwiches, iwe uchanzwa nzara mumaawa 3-1, uye mushure mekudya porridge, wakadzikama kwemaawa 2-3 hauzoyeuki firiji.
Ndiri kuzvishandira. Ini ndinogara ndiine maworkout mana pasvondo: matatu mujimu uye imwe 10 km kumhanya. Paudiki, unogona kuderedza uremu uye kutaridzika zvakanaka pasina kutamba mitambo, asi mushure memakore makumi matatu, muviri wedu watove wehumwe dhizaini, uye chete mhasuru dzakagadzirwa zvakanaka dzinogona kupa maratidziro akanaka. Ngativei chokwadi, chikonzero chega chinoita kuti vanhu vasafambirane nemitambo kusada. Tsaura maawa matatu pavhiki iwe pachako, uye patsanura zvirongwa zveawa imwe mumapoka matatu emaminitsi makumi maviri rimwe nerimwe. Mangwanani, ita maekisesaizi ako, panguva yekudya kwemasikati famba uchimhanya, zviise chinangwa chekukunda angangoita makiromita maviri, manheru, gadzirira kumba zvakare. Iko hakuna chikonzero chekudzorera vhiri, ndiko kuti, maekisesaizi matsva akaoma. Misumbu yedu huru ndeye abs, makumbo, chipfuva nemaoko, kumashure. Kuboka rekutanga, ita nhema dzegumbo rinosimudza, kumonyorora muviri kusvika pamabvi kuti inzwi makumbo, squat, nokuda chipfuva, musana uye maoko, kuita push-ups. Ita makumi mashanu kudzokorora kwechiitwa chimwe nechimwe mumaseti 30-20. Zviri nyore uye zvinoshanda chaizvo. Iwe uchaona, zvishoma nezvishoma iwe uchatanga kukwira kubva kumitambo, uye inova seyakasikwa tsika sekukwesha mazino ako mangwanani. Ingozvigadzirisa. Sekurudziro, yeuka kuti utano huri mumaoko edu 50 muzana uye 2 muzana bedzi ndiyo nhaka. Naizvozvo, jaira kuzvida, kuzvichengeta, kuzvikoshesa.
Ndinochengeta mwero. Mukuona kwangu, zvihwitsi haisi mhosva, sepasta nemupunga. Asi pane nuances mune zvese. Wadya here keke diki remagiramu makumi maviri nemashanu? Kwete kutyisa. Zvibvumire chidimbu chekeke mushure mesaladhi ne mayonnaise, nyama ine mafuta uye chidimbu chechidimbu nebhotela? Apa ndipo pakakodzera kufunga nezvazvo. Muviri wedu unoda 25 g yemafuta kwekudya kwemasikati, iyo yakaenzana nezana-gram chidimbu chesalmon. Zvakawanda zvakawandisa. Kana iwe uchida kuva nemuviri une hutano uye wakanaka, saka kudya kwese kunofanira kunge kwakarurama uye kwakaenzana. Sezvineiwo, imwe kushumirwa kwecarbs pazuva remangwanani kana masikati. Tamuka kuseni tonzwisisa kuti wagadzirira kudya nzou? Sarudza makhahydrates - oatmeal. Kana iwe usina nzara, zvino funga nezvekudya kweprotein - mazai akaputika kana cottage cheese, ndinoda kuwedzera sinamoni, kwete jamu, kwairi. Zvinonaka uye zvine hutano! Pakati pezuva, unogona kutenga pasta, buckwheat kana mupunga mumwe chete. Kwemanheru - mapuroteni nemiriwo. Wedzera kuzvokudya zvose zvakasvibirira zvinoonekwa muchirimo - garlic yemusango, sorrel. Iine huwandu hukuru hwemaminerari uye kutsvaga zvinhu zvatinoda, izvo zvinoshanda sezvinokonzeresa metabolic maitiro.
Yakagadziridzwa kusadzivirirwa kukufunganya. Kushungurudzika kunozivikanwa kuve mudzi wezvinetso zvakawanda, kusanganisira zvemuviri. Dzidza kushandisa mamiriro ezvinhu akaoma anounzwa nehupenyu kuti uchinje maitiro ako pazviri. Funga nezvekuti iwe ungaita sei zvakasiyana kune zvakajairwa zvinogumbura? Semuenzaniso, panzvimbo yekuramba wakanyarara uye kumedza chigumbu, dana munhu wacho kuti akurukure, kana, zvakasiyana, usapinda mukurwisana, semazuva ose, enda kune rumwe rutivi. Kazhinji vakadzi vanobata funganyo, uye pashure pokunyudza chinetso chacho muchitsama chikuru chezvokudya zvisingavaki muviri, vanovamba kugomera: “Ndakaiteiko? Ikozvino ndava kuzokora. ” Kureva kuti, imwe stress inotsiviwa neimwe, zvose zviri zviviri tsinga nomuviri zvinotambura. Zvinobuda denderedzwa rakashata. Unogona kuityora chete nekudzidza kushandura. Mushure mezuva rekushanda rinoshungurudza mupfungwa, edza kuenda kumitambo uye kurova peari, kushambira madziva makumi maviri, kukwira kumusoro kwemadziro ekukwira. Kuita muviri kunokubvumira kuti uzvisunungure kubva pamanzwiro asina kunaka. Usakanganwa nezvemishonga nzira sedation. Good old valerian ndiyo yakaipa zvishoma kana ichienzaniswa nekukara.
Hapana tea usiku. Zvinotendwa kuti mangwanani zvakakosha kunwa girasi remvura kuitira kuti mudumbu uye matumbo amuke. Kubva panguva iyo flaxseed uye porridge zvakaonekwa muhupenyu hwangu, ndakazvikanganwa. Muviri unoshanda pasina kukanganisa. Kana uri mutemo "unongoda kunwa mvura chete, asi tii haina kufanana," ndinofunga kuti chirevo ichi chakashata. Tea zvakare iri mvura, iwe wakangowedzera kunaka kwairi. Ndinonwa anenge 5 makapu e400 ml pazuva, iyo inoita marita maviri. Zvakawanda hazvidiwi. Unoziva sei kuti unoda mvura yakawanda sei? Chero muviri uchikumbira. Zvakafanana nemhepo: unofema mukati nekubuda paunoda, kwete neawa. Saka haufanire kudira nesimba kudira mineral water mukati mako. Mutemo mukuru wehurumende yemvura mushure memakore makumi matatu ndeyekuti iyo yekupedzisira yeti yepati inofanira kuva pa 30-6 manheru, gare gare iwe unogona kutenga zvisingasviki 7 milliliters emvura, kana zvisina kudaro mangwanani iwe uchava nekuzvimba pachiso chako.
Sleep formula. Makirogiramu ekuwedzera anobva pakushaiwa kwekurara - ichi ichokwadi. Nekudaro, kuitira kuti metabolic process mumuviri ishande nemazvo, hazvifanirwe kuenda kunorara zvakanyanya na23:00. Ndinoziva nhamba huru yevanhu vanorara na5 mangwanani, vanomuka na11-12 masikati uye havatamburi nezvinetso nenhamba. Saka zvakakosha kwete kuti yakawanda sei, asi yakawanda sei. Kurara kusingagoneki kurara nguva dzose kwemaawa asingasviki maawa mashanu pazuva, maawa manomwe ndiwo maitiro kune munhu mukuru, izvo zvandinoteerera. Pane kunyange chimiro chakakosha: 5 × 7 = 7. Ndiko kuti, unofanira kurara maawa 7 pavhiki. Kana zvisina kushanda mukati mevhiki, saka zadza pakupera kwevhiki. Haana kukwana maawa 49 kuti apore? Iwe unofanirwa kutarisa kana zvinhu zvose zvakarongeka nehutano hwako uye nekamuri yaunorara. Pamwe yakapfava, ine guruva, yakazadzwa nezvinhu zvisina basa, uye iwe unonzwa usingazivi kuti hausi munzvimbo yekuzorora, asi mumhirizhonga. Gadzira nzvimbo yakakwana iwe pachako. Somuenzaniso, ndinogara ndine ruva rinorarama pedyo nemubhedha wangu - orchid. Chinhu chidiki, asi chakanaka. Kunyange imwe yakasimuka patafura yemubhedha inopa mukamuri mhepo yakasiyana zvachose.