Anita Lutsenko los ua ib lub cim ntawm qhov poob ntawm kaum tawm txhiab tus neeg pom: nws tau nrog nws pab tau tias cov neeg thaum kawg poob phaus uas tsis xav hais tias qhov rov qab coj mus rau qhov hnyav tiag tiag thiab yuav tsum paub. Nyob rau hauv tsab xov xwm no peb yuav xav txog lub tswv yim tseem ceeb ntawm Anita Lutsenko rau qhov poob phaus, thiab tseem xav txog kev siv txoj haujlwm ntawm kev kub hnyiab.
Lub tswv yim
- Hlawv roj yog qhov ua tau - 80% ntawm kev vam meej yog nyob ntawm koj cov khoom noj khoom haus, thiab 20% yog qhov tseeb.
- Yuav kom pib txheej txheem ntawm poob phaus, koj yuav tsum tau tshem ntawm ib tug xov tooj ntawm cov khoom:
- ntsev thiab suab thaj - tsis muaj dab tsi pab tau rau lawv, tsuas yog lawv lub luag hauj lwm rau yog qhov muaj calorie ntau ntau thiab kua dej;
- kua txiv hmab txiv ntoo nyob rau hauv tej pob khoom - cov no yog cov qub calories, xws li cov kua txiv hmab txiv ntoo muaj qab zib, thiab, yog li ntawd, yog tsis tsim nyog hauv kev poob phaus nrog Anita Lutsenko;
- cov txiv hmab txiv ntoo uas muaj qab zib muaj ntau yam yooj yim carbohydrates, thiab lawv tsis tsuas yog induce peb qab los noj mov, tab sis kuj yooj yim tig mus rau hauv fatty deposits, txiv hmab txiv ntoo xws li grapes, cherries, bananas yuav tsum tsis txhob nqa;
- dawb txhuv thiab tev tau ntsej muag yog tseem tsis tau zoo thiab tsuas yog ceev ceev carbohydrates, hloov lawv nrog ntuj tsis kho, unpolished analogs;
- muesli yog qhov zoo tshaj plaws hloov nrog flakes, bran thiab cereals;
- nyuaj cov cheeses muaj rog thiab tsis tuaj yeem koom nrog hauv daim ntawv teev cov kev nyiam thaum lub sij hawm muaj kev ntxhov siab tom tsev nrog Anita Lutsenko.
Xyaum ua si
Yuav kom pom tag nrho lub cev siv sij hawm ntau dhau los, uas peb, raws li ib txwm, yeej tsis muaj txaus. Anita Lutsenko muaj peb gymnastics rau qhov poob , uas yuav txhawb lub acceleration ntawm metabolism hauv thoob plaws lub cev rau ob peb xuab moos tom qab qhov kev sib kho.
- Peb sov tuaj - peb hle lub caj npab nyob hauv pem hauv ntej thiab tom qab, peb nqa tawm ua swings rov los. Peb nqa cov ceg, ib qho los ntawm ib, khoov ntawm lub hauv caug, nias rau pob tw thiab ncab cov leeg.
- Peb ua qhov hloov ntawm ib ceg mus rau lwm tus: peb khoov ib ceg, qhov thib ib yog ncaj thiab tig mus rau sab, peb txuag txoj haujlwm rau ob peb feeb kom hnov qhov nro.
- Ncaws ntawm ob txhais ceg. Ncaj nraim hauv dhia thiab ua tes thawb hauv qab ntawm lub hauv caug. Ncaws ncaj - straightened.
- Peb siv tes ua dumbbells (txhob siv lub dumbbell koj tuaj yeem nqa lub hwj ntawm cov xuab zeb), khwj ywb thiab ua tes ntawm tes - 10 zaug.
- Peb xav txog kev pw tsaug zog, dumbbells nyob rau hauv ob txhais tes, peb ua traction dumbbell ntawm ib txhais tes.
- Peb tau sawv los. Ob txhais ceg ua ke, peb poob ntawm lub cev thiab ob txhais tes, tsa ib ceg ntawm 90 °.
- Peb muab tso rau hauv pem teb: txoj cai ceg yog bent, sab laug yog ncaj, sab tes xis yog lub dumbbell - tes yog taw tes upwards. Thaum lifting lub cev, peb ncab peb txhais tes upwards - 10 zaug ntawm ib tes.
- Peb ua 10 dhia ntev.
- Peb dhia ntawm txoj hlua.
- Kev ua exercise 7 ntawm sab laug tes.