Mukati
Mazano ekuva nedumbu rakati sandara zhizha rose!
Dumbu rakanyanyofuta rinowanzofanana nekudyisa. Kunyanya muvakadzi, nokuti mafuta ane tsika yekugara ipapo nokukurumidza! Asi kune zvakare zvimwe zvinokonzeresa: kusagaya zvakanaka, tambo yemudumbu iyo yakanyanyorembera kana kuita zvisina kunaka abs. Tevedzera chirongwa chedu chekurwisa.
Revalance kudya kwako
Iwe hausi kuzoenda pakudya panguva yezororo, asi tora tsika dzakanaka dzekudya nekudzikamisa mafuta uye shuga zvigadzirwa. Wakazvimba mushure mekudya here? Deredza zvokudya zvakaoma kugaya. Kufanana nemiriwo mbishi, zvigadzirwa zvemukaka, nyemba kana chingwa chichena. Uye kuti uve nedumbu rakadzikama, sarudza zvigadzirwa zvakanaka. Artichoke kana dema radish inowedzera kugaya. Plums, prunes, lettuce uye sipinashi inovandudza mafambiro. Asparagus, magaka uye mabhanana anobatsira kurwisa kuchengetwa kwemvura. Eggplant inoderedza kuputika. Funga nezvemavise nemanwiwa, michero yakazara nemvura, yakanakira kupa fungidziro yekuguta. Bet pane zvese zvekudya (mupunga, pasta, chingwa, nezvimwewo). Yakapfuma mufiber, ivo zvakare vanonyanya kudzvinyirira. Chekupedzisira, inwa mvura yakakwana, zvakakosha kuti uzviise mvura mumvura inopisa, asi zvinobatsirawo kuve nekufamba kwakanaka uye kudzivirira kuvimbiswa. Zvirinani kudzivirira zvinwiwa zvekabhoni zvinowanzoita kuputika.
Concrete abs
Tora mukana wemazuva ezuva kushambira. Kutuhwina mumwe wemitambo yakanakisa yekuva nedumbu rakati sandara. Asi kushanda nesimba uye kushanda tambo yese yemudumbu, unofanirwa kusiyanisa shamhu: pamberi, kumashure, breaststroke, kukambaira… Naizvozvowo maekisesaizi nepuranga, masoseji pakati pezvidya... Uye kuvaka yako abs mukuchengeteka kwakakwana, dzidzira core exercises. Iyo yakanakisa yezvakanakisa ibhodhi. Sebhonasi, unoshandawo mapendekete, glutes, mberi kwezvidya. Kurara wakatarisa pasi uye wakazorora nemaoko ako netsoka (kana mabvi kana zviri nyore), bata perineum yako – sokunge uri kuzvinyima kuita weti – uye usachera musana wako. Bata nzvimbo yacho kwemasekonzi makumi matatu. Imbozorora, wozotanga patsva. Kudzokorora mukati mezuva kusvika maminetsi mashanu akakamurwa kuita akati wandei. Zvadaro, bheja payoga kana Pilates, mitambo inosimbisa tambo yedumbu zvinyoro uye zvakadzama.. Nhanho yakarurama: maminitsi 45 pavhiki. Pamusoro pezvo, ita cardio kubvisa mafuta, seZumba®, bhasikoro, kumhanya ... Kumhanya kunofanirwa kunge kwakanyanyisa kudikitira mushure me5 kusvika 10 maminetsi ekuedza.
1, 2, 3, fema!
Muzhizha, mamiriro ekunze akanaka, tinotora nguva yedu uye isu hatinyanyi kunetseka. Asi usakanganwa mazano ekufema zvakanaka. Nokuti kushungurudzika kunowanzokonzera kuputika. Kuti uve zen, edza kuzorora kurapa kana kufungisisa. Kuburikidza nekufema kwakadzika uye nzira dzekuzorora, unosunungura tension, kunyanya mudumbu. Pakarepo, iwe unogaya zviri nani, uye zvakanaka kuvhuvhuta! Pakupedzisira, kuti uwane chiuno chako, dzidzira kufema mudumbu kwemaminitsi mashanu pazuva. Nzira huru yekusimbisa zvisingaite kuchinjika uye madiki obliques - yakadzika tsandanyama. Kumira, kugara kana kurara muimba yekutandarira, femera zvakadzika uye kuvhara kufema kwako. Bvisa perineum yako nesimba uye fema kunze zvizere. Bata chimiro ichi kwemasekonzi mashoma, wozofema zvakajairika uye sunungura zvese. Dzokorora kakawanda.