Mokhoa oa ho tlosa litsebe thekeng: boikoetliso lapeng * Matha

Litsebe thekeng ke a mang a mathata a basali a atileng ka ho fetisisa. Bothata bona bo hlaha 'meleng oa basali, ka lebaka la litšobotsi tsa ona.

Hobane "litsebe" li hlaha lethekeng?

Mafura a bolokiloeng liropeng a arotsoe ka mefuta e 'meli: e sebetsa ebile e bolokiloe. Ea morao-rao e qala ho hlaha ho banana ba pakeng tsa lilemo tse 13 le 20 ho hlahisa palo e hlokahalang ea estrogen.

Hamorao, lera le sebetsang le phahamisitsoe holima polokelo, ka lebaka la phepo e nepahetseng, mokhoa oa ho phela o lutseng. Liphatsa tsa lefutso le tsona li bapala karolo ea bohlokoa.

Ho thata haholo ho sebetsana le li-breeches mme o lokela ho latela melao e 'maloa:

boikoetliso bo qobelloang. Motsamao oohle oa rona le mafura a hlahisoang a tlameha ho fetoloa mesifa;
lekola lijo tsa hau. 'Mele o lokela ho fumana liprotheine tse ngata, lik'habohaedreite, mafura, empa o sa li fetelle.

Mokhoa oa ho tlosa litsebe lethekeng - boikoetliso lapeng

Haeba ho ke ke ha khoneha ho etela tlelaseng ea boikoetliso, o ka etsa lithuto tse ngata lapeng. Pele o koetlisoa, etsa bonnete ba hore o futhumatsa mesifa, metsotso e 5 e tla lekana.

Li-squats

Boikoetliso bo tloaelehileng le bo sebetsang ho loants'a litsebe ke ho qhekella:

Re beha maoto a rona bophara ba mahetla, re boloka mokokotlo oa rona o otlolohile, squat, re boloka matsoho a rona ka pel'a rona. Ho khumama ka mangole ho lokela ho theha sekhutlo se nepahetseng. Re khutlela sebakeng sa ho qala. Re squat bonyane makhetlo a 30 ka lihlopha tse 2.
Re kopanya maoto a rona mme re etsa tse ling tse 20-30 squats ka lihlopha tse peli. Ho bohlokoa ho hopola hore 'mele o lokela ho bolokoa o otlolohile ntle le ho sekama.

Mapheo a tebileng

Lungges ke boikoetliso bo botle ba ho sebetsa letheka.

Algorithm ea liketso:

Nka boemo ba pele ba ho ema, matsoho thekeng;
Re boloka maoto a rona a kopane;
Re etsa mokoloko o pharaletseng ho ea pele. Leoto la pele le lokela ho ba sephara ka ho felletseng;
Leoto la kamorao le lula menoaneng ea maoto, 'me serethe se phahamisitsoe;
Mokokotlo o lokela ho otloloha nakong ea boikoetliso;
Re theola leoto la mokokotlo fatše, hoo e ka bang ho fihlela le ama fatše;
Lokisa maoto a hao metsotsoana e seng mekae;
Re phahama ha re tsoa;
Pheta motsamao makhetlo a 15 bakeng sa leoto ka leng.

Ha mapheo a hlaha, o hloka ho latela melao:

ho tshoara tekano. Ho sekamisa lehlakoreng le leng le le leng ho thibetsoe, hammoho le ts'ehetso ea lengole;
ho bohlokoa haholo ho netefatsa hore leoto le ka pele ha le tlohe holimo.

Ho na le likhetho tse 'maloa tsa ho ikoetlisa:

ka lehare le lenyenyane, mesifa ea serope ea quadriceps e koetlisoa;
haeba sebaka se lumella, joale matšoafo a tebileng a ka nkeloa sebaka ke mehato e nang le mokhoa o tšoanang oa ho bolaea.

Lunge ka maoto a mane

Ho boloka melao ea ho ikoetlisa, o ka fihlela litholoana tse ntle haholo:

boemo ba ho qala: ka maoto a mane;
mokokotlo o otlolohile;
phahamisa leoto morao 'me u le otlolle;
re etsa makhetlo a 20 makhetlo a 20.

Sokolla maoto

Boikoetliso bo ke keng ba fanoa ha ho sebetsoa litsebeng. Ho ameha mesifa ea gluteal, mesifa e sephara ea serope.

Boikoetliso bo etsoa ka tatellano:

re robala ka lehlakore;
letsoho tlasa hlooho, la bobeli thekeng;
phahamisa leoto ho fihlela angle ea likhato tse 45 e thehoa;
re etsa boikoetliso makhetlo a 25-30, ha ho hlokahale hore o tlise maoto a hau mmoho le ts'ebetso e ngoe le e ngoe.

Ho koeteloa leoto

Ha u etsa boikoetliso, hoo e ka bang lihlopha tsohle tsa mesifa lia sebetsa. E lokela ho etsoa ka mokhoa o matla o nang le khefu e khuts'oane. Kamora ho ikoetlisa, fa maoto a hau matsatsi a 'maloa a phomolo.

Lapeng, boikoetliso bona bo ka etsoa ka maoto a mane:

Matsoho a lokela ho ba ka tlas'a mahetla, le mangole tlas'a letheka.
Mokokotlo o otlolohile, mpa e huloa kahare;
Ntle le ho koala leoto, o hloka ho le phahamisa butle ho isa boemong bo le bong ka morao;
Re e lokisitse metsotsoana e seng mekae mme butle-butle ra khutlela moo e qalileng teng.

Boikoetliso bo tlameha ho etsoa makhetlo a 10 leoto le leng le le leng, lihlopha tse 3.

Phepo e nepahetseng khahlano le litsebe lethekeng

E le molao, boikoetliso bo le bong ha boa lekana ka lebaka la ts'ebeliso ea lijo tse sa hlokahaleng le tse phahameng haholo bakeng sa 'mele. Phepo e nepahetseng ke e 'ngoe ea lintlha tsa bohlokoa tsa ho theola boima ba' mele.

Melao e mengata e lokelang ho lateloa:

Tlosa mafura a trans ka botlalo. Lihlahisoa tse joalo li kenyelletsa lihlahisoa tsohle tse nang le majarine: liphaphatha, likuku, cookies, li hasana. U ka iketsetsa thepa e nepahetseng e besitsoeng. Ho na le lipepe tse ngata bakeng sa ho baka.
Ho lokela hore ho be le bonyane meroho kapa litholoana tse 1 lijong ka mehla. Tse morao li jeoa haholo hoseng.
Metsi ke mohloli oa bophelo. Ho kgothaletswa ho sebelisa bonyane lilithara tse 1.5 tsa metsi a hloekileng ka letsatsi.
Lijo tsa hoseng ha lia lokela ho ba monate 'me ho hang ha ua lokela ho li tlola.
Ja ka likarolo tse nyane (o ka khona hangata), o hlafuna nako e telele, butle butle. 'Mele o tlameha ho amohela lijo khafetsa le ka mokhoa o lekanang. Ha ho na le khefu e telele lijong, e tla qala ho bokella mafura.
Ho fokotsa joala (ka linako tse ling veine e omileng e khonahala)
Sera se seholo sa palo ke tsoekere. Re e tlosa ka hohle kamoo ho ka khonehang, o ka sebelisa sahzams (stevia, sucralose).
Re boetse re fokotsa tšebeliso ea letsoai ka bonyane, haholo-holo mantsiboea.
Ka phepo e nepahetseng, protheine ea hlokahala. Lihlahisoa tsa lebese li lokela ho lula li khethoa ka mafura a fokotsehileng kapa ntle le mafura ka botlalo.

Ka phepo e nepahetseng u lokela ho latela mohlala oa morero oa phepo e nepahetseng:

Hoseng ho hong le ho hong: lik'habohaedreite tse rarahaneng (lijo-thollo, muesli, lijo-thollo). Ka linako tse ling e bitsoa lik'habohaedreite tse telele: ho hlokahala hore 'mele o phele nako e telele;
Thapama: liprotheine tse rarahaneng + Lijo tsa mots'eare li lokela ho ba le sejana se lehlakoreng le nama kapa tlhapi. Lijana tse ntlehali tsa mahlakoreng e tla ba: raese e halikiloeng, e sootho kapa e besitsoeng, linaoa. Nama: sefuba sa kana, nama ea nama ea khomo kapa tlhapi.
Mantsiboea: protheine + fiber. Lihlahisoa tsena li kenyelletsa: mahe, chisi e nang le mafura a tlase, nama, lijo tsa leoatleng tse fapaneng, meroho, lisalate, matlapi a korong.

Re seo re se jang. Phepo e nepahetseng ke mohato oa bohlokoa le o phetseng hantle o lebisang ho motho ea hantle.

Ho tlameha ho hopoloa hore motsamao ke bophelo. Moferefere o joalo ka "litsebe" thekeng o ka tlosoa hae ka boiteko ba hau, ho shebella phepo e nepahetseng le ho etsa boikoetliso bo bongata.

Ho matha kapa ho tsamaea nako e telele e tla ba tlatsetso e ntle haholo ho rarahaneng. Ho phaella moo, o ka eketsa mekhoa e mengata ea litlolo: ho silila le ho phuthela 'mele. Tsena tsohle li tla lebisa ho motho ea tsotehang.