Kitsen da ke ƙarƙashin makamai ba shine mafi kyawun abin yi ba, dole ne ku yarda da shi. Kamar yadda sau da yawa, ba lallai ba ne mai sauƙi a kawar da shi. Nasihu da dabaru sun wanzu, har yanzu ya zama dole a san shi kuma a yi amfani da su da himma. Ga mutanen da suka yi kiba, zai zama tilas a yi aiki da dukkan jiki kafin a kai hari musamman kan makamai.

Ku ci mafi kyau!

Na farko (idan kuna nufin “da farko…”). ”> Na farko a maimakon haka, ƙaramin canjin abinci zai iya kuma baya wakafi. ”> Taimako, da ba kawai don makamai ba. ku ku na a gaban kalma mutane. Wata mawuyacin hali shine a rubuta mutume ba tare da “s” na ƙarshe ba. ”> Wasu mutane rungumi tsarin ƙananan jita -jita kowane sa'o'i uku. Wannan ba ya aiki ga kowa da kowa, dole ne ku sani wannan, misali .: ce problème. ”> Don daidaitawa ta yadda yawan bai yi yawa ba. Don cin abinci kasa, amma fiye sau da yawa yana taimakawa haɓaka metabolism don haka canza sukari zuwa makamashi (kuma ba cikin mai).

Abincin da ya wuce kima mara kyau, tunda mai zai zo wannan, misali .: ce problème. »> Ajiye ko'ina, har ma a cikin makamai. Don rage nauyi, gaba ɗaya muna juya zuwa kayan lambu, amma yi hankali da yadda kuke dafa su. Idan kun dafa su a cikin kwanon rufi a cikin mai: kayan lambu ba za su fi farantin soya ba. Don haka muna zaɓar mu ci su danye ko bayan dafa abinci mai ƙoshin lafiya: dafaffen abinci, dafaffiya ko rufe shi da ɗan kitse mai yiwuwa.

Hakanan ana maraba da sunadaran, tunda suna da mahimmanci lokacin da kuke son gina tsoka. Don haka muna yin ajiyar nama (ja da mara-kitse), ƙwai, kifi da tofu ga waɗanda ke cin ganyayyaki, vegan… A takaice: gwargwadon yadda muke ci, yawancin tsokoki na iya haɓaka cikin sauƙi da sauri (amma hakan ba zai nisanta ku daga wasanni). Ƙananan tukwici: ƙwai sune mafi cikakke.

Sha mafi kyau!

Kun sani abin da aka yi hannayen mu? Fiye da 60% ruwa ne. Ragowar kashi -kashi sun kasu kashi kashi da tsokoki. sa'an nan sha! Ruwa yana taimakawa wajen zubewa ta hanyar kawar da guba da aka tara.

Tare da isowar kwanakin rana, ba lallai bane ku sha ruwa kawai, don haka kuyi tunani game da lemun tsami (zai fi dacewa na gida). Abu ne mai sauqi ka yi. Danna mutane biyu mutane. ”> Lemun tsami 4 domin mutane biyu mutane. ”> 1 lita na ruwa. Lemon yana da kyawawan halaye detox. Yana ba ku damar kawar da kitse cikin sauƙi, sabanin sodas waɗanda ke da kishiyar sakamako.

Matsar da kyau!

 

Babu shakka, an ba da shawarar yin wasu wasanni. Amma ku tabbata, ba lallai bane ku wuce mutane biyu mutane. ”> 5 hours kowane mako a dakin motsa jiki. Ƙananan zaman motsa jiki a gida sun isa. Abu mai mahimmanci shine wuce minti 20 a kowane zama, tunda yana wancan lokacin cewa kitsen ya fara konewa.

Maryamu tana wakae mai kyau. ”> Tashi nauyi cikakke ne. Idan ba ku da dumbbells, ɗauki ruwan kwalba, zai yi tasiri sosai. Manufar ita ce daga tsoka makamai don hana kitse zama a wurin. Hakanan akwai hanyar turawa, wanda ke ba ku damar ɗaga nauyin ku. Ku kawo hannayenku tare idan kuna son yin aikin triceps. Elastics suna da tasiri sosai don yin aiki da hannunsa (da sauransu).

Wata hanya: wurin iyo. Yin iyo yana daya daga cikin mafi cikakken wasanni, yana aiki komai: makamai, kafafu, kafafu, ba, baki… Za mu sami fifiko ga rarrafe na gaba ko rarrafe na baya.

A ƙarshe, dambe, tsalle tsalle, wasan tennis, kwando… Duk waɗannan wasannin suna da kyau ga makamai. Saboda haka, tare da abinci mafi koshin lafiya da wasu motsa jiki na yau da kullun, yakamata hannayenku su yi ƙasa da sauri.

Ƙaramar shawara ɗaya ta ƙarshe: idan hannayenku sun rikita ku, daina saka matsattsun hannayen riga, wannan kawai zai kara nuna alamar “manyan makamai”. Amma a kula, ba duk t-shirts masu gajeren hannu ba su da kyau. Misali doguwar rigar Amurka, sun gabatar da makamai. Mun fi son saman tanki tare da madauri na bakin ciki. Ga sauran, dogayen hannayen riga suna taimakawa don ɓoye ɓoyayyen kitse na hannun.

Hakanan kuna son: Yadda ake rage nauyi yayin jin daɗi?