Bwanji Mng'oma wa mpumulo atolankhani kwa masabata 2 kapena 3 months?

Anamaliza mimba - mavuto kuti akazi ndi amuna onse. Atsikana ambiri atengedwa kuti mulimbitse ntchito pa mbali iyi thupi pambuyo pa kubadwa. Amuna amakonda "waumunthu" wa madipoziti mafuta a m'chiuno mwanu ndi zaka 30-35. The zifukwa imfa ya mtundu kungakhale kwambiri - ndi chosowa ntchito chofunika thupi, ndi kunenepa, ndi nkhawa, ndi liwiro njira kagayidwe kachakudya (monga msinkhu ndi kuthi chifukwa kutupikana).

Pati?

Great mkhutu kachidutswa kakang'ono yokha, posapita nthawi anayamba kuganiza za momwe kubwerera ku mtundu wanu wakale, "kumanga" mpumulo wake atolankhani kwa mwezi kapena iwiri. Koma musanayambe kugwira ntchito atolankhani yokha, muyenera kuchotsa mafuta pamimba. Zinali mwa iye, ndi zimadalira nthawi imene udzakhala m'pofunika cholinga. Taonani dongosolo umalimbana kupeza toned olimba.

Pulogalamu "Mtunda atolankhani kwa miyezi 3"

Ngati muli ndi mimba kwa kwambiri owonjezera mafuta, ndiye iwe uyenera kutsatira ntchito nthawi yaitali (pafupifupi miyezi itatu). Zonse zimadalira mmene mumachitira ndi ntchito ndi kutsatira kaya malangizo onse amene wapatsidwa.

Kusintha mphamvu - chinthu choyamba mukufunika. Taonani ena ayamikira zofunika, chimene muyenera kukonzekera zakudya zanu;

• chakudya lizisunga mawola 2.5-3. A gawo la magalamu 200-250;
• Mphindi 25-30 pamaso chakudya kumwa madzi;
• kuthetsa chokoleti ndi chofufumitsa. M'malo mwake, kudya chipatso wokoma;
• kusiya mowa ndi calorie ake "abwenzi", monga zokhwasula-khwasula;
• Taphunziranso kuti mapuloteni (nkhuku m'mawere nkhanu, nsomba, ng'ombe, mazira, tchizi);
• kadzutsa kudya zakudya yekha wathanzi (phala - Njira);
• musalole likuvutika ndi njala thupi.

Mphamvu lolingana zinthu mwachindunji, kupitiriza mlingo zonse shuga mwazi, chakudya kukonzedwa yomweyo mu mphamvu. Patapita nthawi, mphamvu iyi kulamulira udzamvedwa - kumva lightness m'mimba ndi bwino thanzi akukhudzidwira.

Amatsatira zakudya zolondola asapembedzere ngakhale anthu misa subcutaneous mafuta ndi wotsika, monga nthawi zina adzakhala imathandizira kusintha kwa njira yokha. Kusiyana donuts ndipo kwambiri wochepa thupi kokha chakuti wachiwiri, pakalibe zinthu superfluous kukwanitsa kugula mpumulo atolankhani kwa masabata 2 (mwachibadwa, ndi kuyala dongosolo zonse). Koma madona ndi mitundu mu magawo oyambirira adzakhala kudzatapa madzi owonjezera ndi kuwotcha anapeza pa zaka zambiri mafuta, amene kumathandiza kuoneka wokongola cubes pa mimba yake, chifukwa mukatero pamaso pawo wabisika onenepa.

pulogalamu maphunziro

kudya zakudya zopatsa nthanzi liri tsiku loyamba ayenera pamodzi ndi maphunziro. Choncho sitepe yotsatira kupanga mpumulo atolankhani mothandizidwa ndi pulogalamu yapadera thupi. maphunziro imakhala masiteji atatu, oyesa pang'onopang'ono kukwaniritsa bwino kufunika.

1 №

Cholinga cha mlingo woyamba ndi mlingo wa linanena bungwe nambala 2. utithandize ndi kulimbikitsa minofu m'mimba, kusintha kaimidwe, kuthetsa maganizo cha ululu mu msana m'munsi (ngati alipo) - zonsezi ndi zotsatira kukwaniritsa kwa gawo loyamba la tamaliza maphunziro.

Kuti apeze mpumulo atolankhani ndi lathyathyathya m'mimba mwa miyezi 3, kuyamba Inde, muyenera mosamala kuyan'ana khalidwe maphunziro ndi mosalekeza. Malangizo awa:

1. Kuchita maphunziro atatu pasabata.
2. Kuchita njira imodzi ku thupi.
3. Pa tsiku loyamba njira maphunziro chimodzi - ndi 12 reps. Kuyambira chithunzi ichi, pa zolimbitsa ukuwonjezeka wotsatira chiwerengero kukukhala a kubwereza 1-2, kuwalera kuti 18-20.
4. Atatu Zochita kwa abdominals ndi masewera olimbitsa thupi amene lakonzedwa kumbuyo kuchepetsa - okhutira akadakwanitsira cha pulogalamu maphunziro, zotsatirazi zomwe n'zotheka kupeza mpumulo atolankhani kunyumba popanda zipangizo zoonjezera.

Gawo 2 №

Kusiyanitsa maonekedwe a misinkhu zotsatirazi:

1. Maphunziro ukuwonjezeka m'litali chifukwa cha Zochita watsopano minofu m'mimba, chiwerengero cha amene panthawi imeneyi adzakhala asanu.
2. Katundu ayenera nthawi zonse kuwonjezera. Ngati, akamaliza kokoka, muli otopa kwambiri, kutenga njira Kugwirizana ndi kubwereza ochepa.
3. Imani pakati Zochita sayenera upambana masekondi 5.
4. Kuchita njira imodzi ku thupi.

Gawo 3 №

mbali zapadera gawo lotsiriza;

1. Tsopano, maphunziro tichipeza zokambirana zisanu ndi zinayi abdominals ndi masewera olimbitsa thupi limodzi msana m'munsi.
2. Maphunziro ayenera kutenga malo kanayi pa sabata.
3. Imani Pakati njira angafikire masekondi 30, koma kenanso.
4. Kuchita njira imodzi ku thupi.

Chitani № 1

Kugonera nsana wanu, kumasuka khosi lanu ndi mapewa, ndiyeno ife kuyamba ndi manja onse kumbuyo mutu wake. Mwendo zikutipatsa ndi mawondo awo pa mlingo woyenerera kuti m'munsi mwendo mu malo likufanana ndi pansi, ndi ntchafu ndi perpendicular.

Yosefera chigawo apansi abdominals, ife amayesa kuuchotsa m'chiuno ndi kukokera iwo kutsogolo. Kusiya m'chiuno pang'onopang'ono kubwerera ku malo poyambira. Bwerezani kukambiranako atasinthana maudindowo zina monga ambiri monga pamwambapa.

Bwanji Mng'oma wa mpumulo atolankhani, kuchita ntchito nambala 1?

Onetsetsani kuti m'munsi chigawo cha wanu abdominals anafufuza. Ubwino sadzakhala zokwanira ngati kayendedwe mmwamba ndi pansi zimachitika chifukwa kutsogolera khama. Pakhosi ndi paphewa ayenera momasuka. Pamene abweranso ntchafu choyambirira malo anaponyedwa zikuchepa pansi ndi shank si adatchithisira.

Chitani № 2

Kugonera nsana wanu, weramitsani mwendo wanu pa bondo, kumuyika iye anachoka kuti mwendo m'munsi anaikidwa pa bondo wake. Ikani dzanja lanu lamanja kumbuyo mutu wanu ndi kuchotsa chigongono pambali. Dzanja lamanzere ndi pa mimba yake m'dera m'chiuno.

Akugwira ntchito oblique minofu m'mimba, kwezani phewa lanu lamanja akutsamira kwa bondo kumanzere. Pang'onopang'ono kubwerera dzanja kubwerera ku malo ake apachiyambi. Pamene masamba kukhudza pansi, kubwereza kuyambira pachiyambi.

Atamaliza chiwerengero ofunikira kubwereza, kusintha manja ndi mapazi. Tsopano, pansi pa phazi lolondola ndi kumanzere, kuseri kwa mutu ndi dzanja lamanzere, pamene lamanja - pa m'chiuno. Timachita nambalayi a mau, kutukula phewa ena ku bondo la phazi zosiyana.

zina zambiri

Tiyeni tione ena mwa zinthu kupeza momwe kupanga mpumulo atolankhani nyengo osachepera kuchita masewera olimbitsa thupi ili:

1. The torso ayenera kukhotetsa kwa bondo, kotero kayendedwe okha chigongono kapena phewa osati kudutsa. Khalani bondo kupita.
2. Zabwino ndi zoipa gawo zochita ayenera kuchitika pang'onopang'ono mosamala.

Chitani № 3

Kugonera nsana wanu, miyendo ndichotse pa mawondo, manja kumbuyo mutu wanu Timayamba ulesi khosi lanu.

Yosefera anapambulwa chapamwamba m'mimba anadula tsamba kuchokera pansi wamasiyeyo ndi mawondo kwa pachifuwa. Tikufika munthu pazipita ndi kumveka bwino kwa kanthawi. Ndiye pang'onopang'ono pang'onopang'ono kuchepetsa mapewa kubwerera ku malo poyambira. Kamodzi masamba kukhudza pansi, kubwereza onse kachiwiri.

Chitani № 4

Timaona ulamuliro pa mimba yake, chafufumimba, kukokera kufanana thupi mikono molunjika (kanjedza pansi), ndi miyendo.

Imodzi kukweza mwendo lako lamanzere molunjika ndi dzanja lamanja. Anachedwa masekondi awiri. Ndiye pang'onopang'ono pang'onopang'ono kubwerera ku malo poyambira. Pamene dzanja ndi mwendo kukhudza pansi, kubwereza yonseyi ndi dzanja lako lamanzere ndi phazi lolondola. manja anga ndi mapazi bola ngati nambala ofunikira kubwereza sati anachita.

Tikugwira ntchito pa kupirira.

Chitani № 5

Kugonera kumbuyo kwake, kukoka manja ake, kanjedza pansi pamodzi thupi, tenga mbali bwino pang'ono miyendo wopindidwa. Ife ntchito manja onse thandizo, ulesi khosi.

Anadula mafupa a chiuno pansi maximally Yosefera chigawo kunsi kwa m'mimba ndipo m'mwamba. Timatenga nthawi yaitali mu malo ochepa masekondi. Ndiye pang'onopang'ono pang'onopang'ono kuchepetsa m'chiuno ndi kubwerera ku malo apachiyambi. Kamodzi mafupa a chiuno wokhudza pansi, timayamba mawu atsopano.

Tiyeni tikambilane mfundo kuphunzira kusankha thandizo atolankhani ndi osachepera ndalama thupi ndi wathupi ndi kuchita ntchito pamwamba:

• mafupa a chiuno ayenera adzaukitsidwa chifukwa gawo kunsi kwa womkanikizawo, osati kukankhira mapazi ake ndi mphamvu.
• manja ntchito kokha bwino, kotero iwo sayenera kusokoneza thupi lanu.
• n'kufika gawo zabwino za thupi, Imani (tangoyesani yaitali kwambiri, m'munsi atolankhani ntchito Division).

Embossed atolankhani atsikana ndi anyamata nthawi zonse flurry maganizo osiyana - kaduka ndi kuzizwa. Ndipo chinsinsi cha chithunzi changwiro yekha nthawi zonse, nthawi zina olemera ndi maphunziro nthawi zonse. Koma nthawi zina zofunika Musalole kuti asangalale ndi kusangalala zikuchitika.