An riga an buɗe lokacin biki kuma har yanzu kuna jin kunyar zuwa bakin teku? Muna da labarai guda biyu gare ku, mai kyau da mara kyau. Kaico, abubuwan al'ajabi ba su wanzu, ba za ku iya rasa kilogiram ɗin da aka samu ba kuma ku ja kanku a cikin 'yan kwanaki. Amma labari mai dadi shine marubucin aikin #Beshenayasushka, godiya ga wanda dubban mutane suka fara rayuwa a cikin sabon jiki, Vasily Smolny, ya rubuta littafin "PP na TP. Kyakkyawan abinci mai gina jiki don tsarin horo ", kuma mun koya daga gare shi yadda za a bar duk abin da ba dole ba a baya.
Idan kun ji cewa babbar matsalar jikinmu ita ce naman da muke zuba a ciki, ku manta da shi nan da nan. Suna zuwa cin ganyayyaki saboda dalilai daban-daban, kuma saboda dalilai na kasuwanci, gami da, ba za mu taɓa addini ba. Amma kin nama ba zai taba ba ku siriri dan wasa siffar. Idan kawai saboda akwai irin wannan abu kamar bitamin B12. Yana shiga cikin ginin kasusuwa, hematopoiesis, metabolism. Kuma yana cikin nama ne kawai! Wannan karon. Kuma biyu, ba da furotin, mutane sun fara cin abinci galibi carbohydrates, kuma yawansu, kamar yadda kuka sani, ba ya taimakawa wajen samun jikin mafarki.
Matsanancin na biyu shine kin amincewa da carbohydrates a yarda da furotin daya kawai. Haka ne, akan irin wannan abincin za ku rasa, amma ba mai ba, rabin nauyin zai kasance akan tsoka da ruwa. Af, mamaki! Carbohydrates su ne tubalan ginin tsoka! Don haka ɗaya ba ya wanzu sai da ɗayan.
Na uku, babban abokin gaba shine mai… Muna bukatar gaggawar daina shi! Wannan wani kuskure ne. Ana buƙatar kitse don samuwar membrane na kowane tantanin halitta da kuma sake farfadowar ƙwayoyin kwakwalwa shima. Sai dai kitso sun bambanta. Misali, lafiyayye, kamar a cikin jajayen kifin, kuma mai cutarwa, kamar kitse mai yawa a cikin kirim mai arha.
Don haka, ɗaya daga cikin matakai na farko akan hanyar gaskiya shine abinci mai kyau, wanda a ciki kuna buƙatar kula da ma'auni na sunadarai, fats da carbohydrates. Amma ƙari akan hakan daga baya.
Idan kun saita burin rabuwa da mai, wanda ke lalata yanayin ku, fara amfani da tsari mai sauƙi kuma ku lissafta adadin adadin kuzari da kuke buƙata kowace rana.
Ga mata: 655,1 + 9,6 x nauyin jiki (kg) +1,85 x tsawo (cm) - 4,68 x shekaru (shekaru) = kcal. Wannan zai zama adadin da ake bukata don rayuwa mai sauƙi.
Ga maza: 66,47 + 13,75 x nauyin jiki (kg) + 5 x tsayi (cm) - 6,74 x shekaru = kcal.
Domin jiki ya fara kawar da mai, kana buƙatar yanke adadin adadin kuzari da 20-25%.
A lokaci guda, rabon BJU a cikin abinci ya kamata ya kasance kamar haka: 30 - furotin, 20 - mai, 50 - carbohydrates (mafi yawancin, muna magana ne game da hadaddun carbohydrates, kuma ba masu sauƙi ba kamar alewar auduga da auduga. donuts).
Duk kun ƙidaya? Yanzu yi menu kuma raba adadin kuzari da kuka samu cikin abinci biyar, farawa tare da karin kumallo mai daɗi, abincin rana bayan sa'o'i biyu, abincin rana, abun ciye-ciye na rana, abincin dare.
Mutane da yawa suna korafin cewa ƙidayar adadin kuzari ba ta da tasiri. Mun gwada, amma tofa kuma muka fara ci har uku. Akwai bayani mai ma'ana akan wannan. To, kun yi menu, kuma kun nuna hali sosai a cikin rana kuma kun yi komai daidai?
Shin kun kwace guntun cakulan ko guda biyu daga abokan aikinku? Ga giram ɗin da suka iso. Idan kun yi zunubi da irin waɗannan ayyuka, kowane lokaci kirga adadin adadin kuzari da kuka ci daga menu na ku. Irin waɗannan abubuwan ciye-ciye ya kamata a guji su gaba ɗaya, amma idan ba za ku iya tsayayya ba, to, don Allah, ƙidaya.
Lokacin shirya don dafa abinci, tuna cewa fakitin suna nuna abun ciki na kalori na samfurin a cikin hanyar da aka siyar dashi. Wato danyen nonon kaji da wanda kika soya a cikin man shanu abu ne daban-daban da adadin kuzari.
Ƙi irin wannan ma'auni kamar "ta ido", sau da yawa yana lalata komai. Cokali na shayi da cokali kuma suna gefe. Yin amfani da su, zaka iya ƙara 20 karin grams a cikin abincinka, kuma a cikin yanayin man shanu, wannan zai zama kimanin 100-150 kcal. Me za a yi? Akwai hanya ɗaya kawai - don siyan sikelin kicin.
Cin lafiyayyen abinci kaɗai ba zai taɓa sa jikinka ya dace ba. Kuma a nan horo ne kawai zai iya kawo ceto.
Kona kitse shine tsarin hormonal wanda ke farawa a cikin yankin aerobic, wato, lokacin da bugun zuciyar ku ya kai 70-80% na matsakaicin (matsakaicin yana da sauƙin ƙididdigewa - mun cire shekarunmu daga 220, kuma wannan shine sakamakon).
Lokacin da aerobic zuciya rate zone aka kai, kuma domin wannan za mu iya ko da kawai kaɗa hannayenmu, amma idan muka hanzarta zuciya zuwa. 160 beats a minti daya kuma riƙe a cikin wannan kewayon na tsawon mintuna 30, murhun mai zai fara.
Duk abin da zuciya ba ta girgiza ba, ba shi da wani tasiri kwata-kwata a kan ajiyar da ke gefe. Fat ya fara ƙonewa daidai bayan haka Minti 30 na cardio, ba a baya ba. Wannan shine dalilin da ya sa duk rukunin da ke yin alkawarin siriri a cikin mintuna 5-10-15 a rana suna yaudara. Sai dai motsa jiki ɗaya - burpee. Yana aiki, hadaddun, amma yana aiki. Idan kawai kuna yin burpees na mintuna 10 a rana, mai zai ƙone da sauri. Gaskiya, mintuna 10 kusan maimaitawa 100 ne, wanda ke da tashin hankali a zahirin ma'anar kalmar. Don haka la'akari da gudu, hawan keke, masu horar da elliptical, callanetics.
Af, yin cardio fiye da sa'a daya kuma ba shi da ma'ana. Me yasa? Domin bayan sa'a daya, jiki zai fara samun makamashi ba daga mai ba, amma daga tsokoki, kuma tunani a cikin madubi zai kara tsanantawa.
Don inganci da sauri narke mai, kuna buƙatar aiwatar da tsari 5-10 motsa jiki na cardio mako.
Ayyukan Cadio ba za su taɓa ba ku ƙwayar tsoka ba, wanda ke sa jikin ku yayi kyau da lafiya. Wannan shine dalilin da ya sa muke buƙatar horon ƙarfi kuma. Don farawa - biyu ko uku a mako, sannan hudu ko biyar, kuma kowannensu bai wuce awa daya ba.
Kuna iya yin shi duka a cikin dakin motsa jiki da kuma nauyin jikin ku, wato, abin da ake kira crossfit, inda kawai kuke buƙatar tabarma.
Idan baku taɓa magance dumbbells a baya ba, to da farko kuna buƙatar motsa jiki ɗaya don kowane rukunin tsoka. Ga wadanda suka je zauren, amma sun manta - biyu a lokaci guda. Yi motsa jiki akai-akai amma malalaci ne? Ɗauki uku tare da saiti uku zuwa huɗu kowanne.
Ga 'yan jarida, mafi sauƙi kuma mafi tasiri motsa jiki shine karkatarwa, mafi yawan motsi na jiki na wannan tsoka.
Lankwasawa ta gefe tare da ma'aunin nauyi ba ta da ilimin lissafi sosai, mun fara ɗaukar tsokoki na wucin gadi, ɗaukar nauyi da baya kuma yana iya yage shi.
Ƙafar ƙafa yana da tasiri, amma ba tare da ɗaga ƙananan baya daga benci ba, in ba haka ba za ku iya samun rauni. Wannan aikin yana da kyau a yi yayin da ake rataye shi daga shingen kwance, wanda ba shi da sauƙi.
Amma mashaya, wadda ta shahara a yau, tana da tasiri a kaikaice ga manema labarai. Wannan ainihin motsa jiki ne a tsaye kuma ya fi ƙarfin juriya fiye da ƙona mai ko samun tsoka. Kuna iya tsayawa a cikin mashaya na tsawon sa'o'i 4, amma za ku ƙone calories kamar kuna gudu na minti 20 kawai. Yoga kuma ya wuce, kuma a tsaye. Kuma vacuum da ake yabawa ba motsa jiki ba ne kwata-kwata, kuma ba zai ba ku kyakkyawar latsa mai ƙarfi ba.