Indlela ukunciphisa umzimba ku 2 amaviki-10 kg: kunezindlela zangempela?

With ukuthuthukiswa zokuxhumana kanye nemishini isithombe sekuyinto ethandwa ukuba sporty futhi iqine uhlobo umzimba. Ngakho-ke, abaningi namantombazane lanamuhla nabafana, abesifazane futhi amadoda zama achithe isikhathi sakhe ngokugcwele emzimbeni. Ezimweni eziningi, kufanele kuqala balahle isisindo okweqile, bese ukubhekana kokuqina imisipha. Yingakho abaningi mindlessly ahlale phezu Ukudla, ukuthatha ezihlukahlukene izidakamizwa ukunciphisa isisindo bengabheki ngemiphumela. Kodwa ukuze ulahlekelwe isisindo 2 amaviki-10 kg ngaphandle umonakalo empilweni - real. Lesi sihloko sizodingida yezindlela eziphumelela kakhulu, kungase kutholakale by bodybuilders eziningi, umsubathi abantu abavamile nje uqaphe isimo sibalo.

Ngaphambi kokuthi uqale ukuqeda isisindo okweqile, udinga ukubala malini amafutha ufuna ukunciphisa, indlela ama-calories eziningi nsukuzonke futhi lapho uthola ngaphansi ukudla kungcono makudle. Khona-ke ukujwayela bahlanganyele cardio okungenani izikhathi ezintathu ngesonto - kungaba dancing, ukugijima, umsebenzi ku orbitrek noma ezinye izinhlobo umsebenzi. Kumele ufunde kancane, kodwa ngokuvamile ukudla. Ukuze kwenziwe ngcono lokugayeka kokudla emzimbeni, kubalulekile ukuba baphuze nsuku zonke kusuka amalitha 2 kuya ku 4 kwamanzi ahlanzekile - kuye iminyaka yakho kanye nesisindo somzimba.

Ifomula kuhlaziywa kwesisindo

Kukhona izindlela ezehlukene kanye namafomula ngoba isisindo umuntu enhle esekelwe ubudala bakho nobulili. Ungasebenzisa Brunharda ifomula Neglera noma Lorentz. Bonke sibaphatha ngokunembile ukunquma nge kangakanani fat umzimba udinga ukuqeda. Abantu abaningi abakholelwa ukuthi empeleni ulahlekelwe isisindo 2 amaviki ngu-10 kg. Futhi kungakhathaliseki ukuthi uludinga? Uma une ukuphambuka kancane kusukela kuyinsakavukela ke ngokuphelele akudingeki ukunciphisa umzimba ngokushesha kangaka. Phela, lokhu kuzoholela yempilo ebuthaka. Ngaphezu kwalokho, amantombazane kufanele kukhunjulwe ukuthi kwesisindo kunciphisa usayizi webele, strays noma inqanyulwa menstruatsionny umjikelezo. Nge mncane nokukhula masinya hhayi trifled.

Uma ukhetha ukuthatha isithombe sakho, kumelwe wazi ukuthi kukhona amafomula kuhlaziywa isisindo evamile ngokuvumelana ukuphakama, esifubeni selilonke, ubudala nokunye. D. Lesi sibalo kungaba ibalwe besebenzisa wokubala inthanethi. Kodwa ungakhohlwa ukuthi zonke umzimba ihlukile - kwabanye, ukulahlekelwa okusheshayo kwesisindo ngeke kuholele imiphumela yempilo esibi, kanti abanye kungase kubangele ezihlukahlukene amathuba okuba nemiphumela engemihle ezisukela ukuqunjelwa, futhi yokudleka kolwelwesi lwesisu oyingozi kanye nesiphetfo Ukuwohloka isimiso sezinzwa.

Ibala inani kilojoule isisindo ukulahleka

Abantu abaningi ukubuza indlela ulahlekelwe isisindo 2 amaviki ngu-10 kg. Ziningi izindlela wangempela ukufezekisa imiphumela emihle, kodwa zonke zihilela indlela olunzulu ukuze ukuxazulula inkinga. Okokuqala, nsuku zonke kumelwe badle ama-kilojoule abangaphansi kuka-idliwe. Ngenxa yale njongo kukhona imikhiqizo ithebula calorie ukulinganisa anolaka kwezindleko kilojoule, kuye ngokuthi umsebenzi umuntu. Ungabona isibonelo sendlela nomsubathi futhi abavamile ehhovisi unjiniyela ezinikela kilojoule nsuku zonke. lokhu value kanjani? Kanye sibalo isisindo okweqile - iqoqo amafomula, ebalwa nsuku zonke energoraskhod ngabanye. Kodwa ngaphambi kokuba ukubala lesi silinganiso, kumelwe siqiniseke ukuthi ifomula liqinisekisiwe. Omunye kubhekwa olunembile kulezizinsuku ifomula Tom Venuto. Ucabangela eziningi zalezi nemingcele ngazinye, ezifana ungubani komuntu kwezocansi, umsebenzi usuku lonke, isisindo kanye ukuphakama.

yokubala Online Njengoba namuhla kunezimfundiso eziningi ukuze ufunde ngabanye bona yonke idatha ukubala lemali edingekayo of ukusetshenziswa kwemikhiqizo ezithile.

Ukulahlekelwa isisindo ngaphandle umonakalo empilweni

Indlela ukunciphisa umzimba 6-10 kg 2 amaviki? Impendulo ilula. Kumelwe ufunde ukuze ajezise ukunakekelwa olunzulu umzimba wakho. Musa udla kakhulu. Kufanele uphume itafula idina kancane elambile. Zibandakanye into ozithandayo ukuthi ngabe zikuphazamise umcabango wokuthi njalo ufuna udle. Njengoba nje esiswini sakho izoyenqaba kancane, ungakwazi kakade akudingeki kakhulu futhi ngokuvamile. Dedela carbohydrate okusheshayo (imikhiqizo ufulawa) kanye nokudla okunamafutha, ezifana okuthosiwe, eyosiwe yengulube nezinye ukudla okusheshayo. Kumele lususwe lonke uhlu ukusetshenziswa uphuzo oludakayo. Abaningi bangase bathi beswela injabulo ekuphileni, uma nizozenqaba konke. Kodwa uzobona ukuthi ukuze uthuthukise impilo yakho emva kwesisindo.

Uma une izinhlelo eziningi, awukwazi ngaphandle ngamahloni Khumulani ebhishi noma phambi umlingani wakho, uma ukuthola kunzima eyolanda ezigqokisa usayizi wakhe, khona-ke kumelwe ufunde indlela efanele azinakekele. Uma sifinyelele umphumela, nawe ungadla zonke ufuna Yiqiniso, akuyona izinto eziningi ezifana ungathanda, kodwa ngokoqobo konke: ethosiwe, ufulawa, ngisho amnandi.

Ngeshwa, okusheshayo kwesisindo kungaholela umzimba wakho esimweni okungenampilo. Ngakho-ke kudingekile ukuba amise namaqiniso wesikhathi obekiwe. Phela, ungakwazi ulahlekelwe isisindo 2 amaviki 10 kg, kodwa uhlale ne evilaphayo futhi okungenamsoco ngokubacindezela ngokwenyama nangokwengqondo. Ezikhathini zanamuhla kunenkinga enkulu kwesisindo. Abantu uthole umphumela kudingekile, hhayi ukuyeka umgomo, bayaqhubeka ukuqhubeka ngizama ukunciphisa umzimba. It kuyinkinga ngokwengqondo ukuthi kunzima ukuqeda ngaphandle iqhaza Ochwepheshe. ke Kuyancomeka ekuqaleni xhumana isazi afanelekayo kuyokusiza ukuba sifinyelele iphupho lakhe. Uyeka ezibuza ngalokho ukuthi ukunciphisa umzimba nge 10 kg e 2 amaviki ngaphandle ukuzincisha ukudla futhi sokuhlushwa umzimba futhi babe engafihli mayelana amakhono abo endabeni kwesisindo.

ukudla Proper engayitholi for ngokushesha kwesisindo

2 amaviki ukunciphisa umzimba ngesikhathi 10 kg kungenzeka? Abantu abaningi yanamuhla Ngokubuza lo mbuzo. Futhi believe me, ungeyena wokuqala abanenkinga enjalo. Ungabi namahloni Kilos yabo extra, emphethweni ezifihliwe izembatho. Vele ufunde indlela udle kahle, futhi ngemva kwezinsuku ezimbalwa uzophawula imiphumela yakho yokuqala. Ngokuhamba kwesikhathi, uzoqala ukubona ukuthi hhayi kuphela ngcono umzimba, kodwa futhi ukuze athokozise.

Ukuze ulahlekelwe isisindo 2 amaviki 10 kg, kuzomele ulandele nalezi zidingo ezilandelayo:

1. Unake inqubo yokudla. Yenza uhlelo ngokwakho imikhiqizo umthengi, futhi kucatshangelwa Ungadla. Umuntu ofuna ukuba ngokushesha ukuqeda fat umzimba, kufanele ufunde ukudla kancane kodwa ngokuvamile. Ngakho kunonophisa luhlelo of kokudla esiswini, esiswini kuyehla, futhi, ngokufanelekile, ngeke balahle esiswini enkulu futhi izinhlangothi. Kahle ukuthola ukudla izikhathi 8 ngosuku. Futhi khumbula, esidlweni sasekuseni ingase ihlanganise inyama izitsha kanye naleyo kugaywe isikhathi eside, kusihlwa kubalulekile lungadambisa ngentshiseko yakhe nangomoya wakhe ukudla okuthile kube lula, ezifana isaladi yemifino noma ephansi fat yogurt. eziphilayo Iduna nensikazi kukhona ukuhluka. Uma walahlekelwa 10 kg amasonto ama-2, kungaba ingozi empilweni yakhe, ngaphezu, esifubeni kuyehla ngokushesha. Amadoda indlela kancane esiyingozi ukunciphisa umzimba kakhulu.
2. Ukucubungula ukudla kudlala indima enkulu enqubeni ukuncipha. Kulabo abafuna flash ukuqeda fat, udinga bayakhohlwa ethosiwe ukudla okunamafutha. Zama ukudla ikakhulukazi steamed noma abilisiwe.
3. Phuza amanzi amaningi. Amanzi njengoba ingxenye yomzimba womuntu isheshisa umzimba. Ngiphakathi impendulo akuyona ngaphandle iqhaza layo. Yingakho itiye itiye, futhi ukwamukelwa ngamanzi acwebileyo ukuba imali nsuku zonke mayelana 2 amalitha. Ngisho noma ungafuni ukuba ziphuze, ukwenza ngokwakho. Uzobona nje kuphela indlela umzimba esasizosheshisa, kodwa futhi intuthuko egabheni lakho futhi izinwele.

Indlela 1: ukuncipha ngokudla

Manje amantombazane amaningi ngokweqile ngokubukeka isisindo ukunciphisa. Futhi ngokuvamile hhayi okufane Ukudla kuholela sokuzincisha kanye ukonakala kwemisipha izicubu. Ngakho-ke, sincoma ukuthi uxhumane uchwepheshe ofanelekayo, futhi kuphela ke ukhethe ukudla. Indlela ukunciphisa umzimba 10 kg amasonto ama-2, ngangokunokwenzeka ukuze kusheshiswe umsebenzi ngaphandle umonakalo empilweni?

Noma yiluphi uhlobo lokudla ukudla Uqeda khekhe kanye amaswidi. Ezhte izithelo, imifino, amakhambi, izitsha ngaphezulu abilisiwe noma steamed. Yidla ukudla okuncane okunamafutha ngangokunokwenzeka. Ekuqaleni, ngeke ucabange ukuthi njalo ufuna udle. Uyoba nesikhathi 3:00 into idle on. Ngemva kwezinsuku ezimbalwa uzophawula umphumela wokuqala. Kancane kancane siqale abohle ivolumu esiswini, kwamathanga encishisiwe.

Akukho ukudla omunye ngeke unike imiphumela esheshayo. Uyoba tekubukana umzimba.

Indlela 2: Weight Loss nge cardio

Isinyathelo esilandelayo kuyoba cardio nsuku zonke. Kumele ukhokhe imizuzu okungenani 30 ngosuku ukweqa intambo, isinyathelo Ukuvivinya umzimba ngendlela noma ezinye izinhlobo cardio. Ezikhathini zanamuhla kukhona videotrenirovok eziningi ngokuphelele khulula. Ngakho-ke, ngeke ukwazi ukuchitha imali eningi imfanelo izikhungo bakwenzela ekhaya.

Indlela ephumelela kunazo ukunciphisa umzimba

Isimanga siwukuthi kodwa iyindlela eshesha kunazo zonke ubhekwa ukucindezeleka. Lena indlela engenampilo, kodwa ngempumelelo kakhulu. Abantu abaningi phawula ukuthi phakathi nesimiso, ngokubeka iziphakamiso noma izivivinyo ezifanayo, abafundi ngokushesha ukunciphisa umzimba. Ngesikhathi esifanayo angase adle omningi. Futhi akumangalisi, ngoba amaphaphu sezinzwa njalo kuholela kilojoule evutha. Kepha njengoba masinyane njengoba ukuphela ukucindezeleka emzimbeni, umuntu ngokushesha ukuthola isisindo emuva. Kungase kwenzeke ukuthi le ntombazane lost 10 kg amasonto ama-2, bese yazuza 15 kg ngesikhathi esifanayo. Ngakho qaphela!

Isifundo yezitolo - indlela eyaziwa ukunciphisa umzimba

Ungase uzibuze mayelana nendlela ukunciphisa umzimba nge 10 kg amasonto ama-2. Indlela langempela adle. Lapha, ngokwesibonelo, uhlanganyela yezitolo isipiliyoni - ukushiswa eyisicefe kakhulu namafutha, osukwini uhamba futhi ungadli ngoba lonke. Kodwa akubona bonke abantu bangase bakwazi ukwamukela ukuyothenga nsuku zonke. Ngakho-ke, siye indlela esilandelayo ngokushesha ukuthola balahle the amakhilogremu uyazondwa.

Ubulili: ukusetshenziswa futhi bakujabulele

It is ngokwesayensi kungase kutholakale ukuthi ucansi njalo kuholela ukuncipha isisindo. Futhi akumangalisi, ngoba ucansi - uhlobo cardio. Kwaphela imizuzu engu-30, ungakwazi ukuqeda 144 kilojoule. Ngaphezu kwalokho, akusikho kuphela okuhle empilweni yakho, kodwa futhi enhle. Ngakho-ke Ukuzivocavoca: ephawulekayo nezinye yakho uzobe ngokuphelele yalobu ukususa Kilos extra oyikhethile ubuchwepheshe.

isisindo Management

Isikhathi esining impela kwenzeka ukuthi abaningi ukufinyelela imigomo yabo futhi ngokushesha ukuncipha, angeke sigcine lokhu isisindo. Njengoba ukuba behlise isidumbu sayo ukucindezeleka, uqala ukuba zitshele ukudla okuningi, futhi abantu ukunqotshwa yilolu, yingakho uthole amafutha ngisho ngokushesha. Rapid kwesisindo futhi ukuhlanekezela isisindo somzimba kanye nomthelela omubi phezu kwesikhumba, ngoba akazange abe nesikhathi yokwelula futhi yobunzima emuva, kungakho ugly elula izimpawu kanye nezibazi. Musa yokuwuthola party futhi cellulite. Ulungele yini kuyodingeka ufunde ukuze balondoloze isisindo, futhi akulula, mhlawumbe nzima ngisho kuka ukususa accumulations amafutha.

Indlela ukunciphisa umzimba ku 2 amaviki 10 kg

Ukunaka umzimba wakho, wena balahle izakhiwo kanye abe sexy look. Kodwa kanjani ukuba ulahlekelwe isisindo 10 kg amasonto ama-2, ngangokunokwenzeka nekuwusebentisa ngokushesha?

Konke kuncike inkuthalo yakho futhi umzamo. Kumelwe ukhumbule into eyodwa ebalulekile: kufanele abe nendikimba sexy, akudingekile ukuba ahlukumeze ngokwakho indlela yokudla ehambisana nempilo, ungathola asebenzayo kwezemidlalo, ukudansa futhi iholide ezimnandi, nje kuncishiswe inani ukudla washisa ngosuku.

Uzithole yokuzilibazisa. Ukwenza okuthile okujabulisayo kuzosiza bayakhohlwa njalo ukudla.

Sebenzisa amapuleti amancane njalo badle izingxenye efanayo. Le nqubo ngokwengqondo livame ukusetshenziswa abaningi abafuna flash ukuqeda AmaKh engadingekile, uthenga kwesisu flat kanti nomzimba sexy.