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Na ho matha ho thusa ho tlosa mpa e kholo ho banana?

Mafura a Belly ke bothata bo tloaelehileng haholo ho basali ba bangata. E le hore u tlose mafura a mangata, u lokela ho qeta nako e ngata le boiteko. Ho sebelisa ho matha ho felisa mpa ea mafura ho basali le ho koetlisa lihlopha tse ling tsohle tsa mesifa.

Na ho matha ho thusa ho tlosa mpa e mafura ho basali?

Ha e ntse e matha, pelo ea motho e potlakisa mosebetsi oa eona, e silafatsa mali ka lebelo le phahameng. Ketso ena e potlakisa kabo ea oksijene 'meleng oohle le ho kenya tšebetsong likarolo tsohle tsa ka hare.

Ha a ntse a matha, mosali o fufuleloa 'me a fufuleloa ho bokellana hohle ha slag, ho matha le hona ho kenya letsoho lits'ebetsong tse latelang' meleng oa mosali:

  • eketseha sekhahla tshilong ya dijo;
  • e roba lisele tse mafura likotoana tse nyane;
  • e eketsa mamello ea 'mele pele ho mefuta e meng ea ts'ebetso ea' mele.

Ho matha khafetsa ho thusa ho felisa mafura a basali ka mpeng, hobane nakong ea boikoetliso ba 'mele mesifa eohle ea ameha. Ho feta moo, ha a ntse a matha, mosali o chesa palo e kholo ea lik'halori, ka lebaka leo 'mele o qala ho sebelisa mehloli ea oona ka ho fetola lisele tse mafura matla.

U ka matha joang ho tlosa mpa?

Ho sebelisa papali e kang ho matha ho ka fokotsa palo ea mafura a mpa ho basali. Leha ho le joalo, ts'ebetso ena butle-butle e tlosa mafura mme e hloka boikoetliso ba nako e telele, ka hona takatso le maikutlo a mosali bakeng sa mesebetsi e tlang li bohlokoa haholo.

Mokhoa oa ho matha

Bakeng sa ho felisa mafura a mpeng, ho lokela ho bolokoa melao e latelang:

  • Lihlopha li hloka khafetsa, ho matha ho etsoa maemong ohle a leholimo;
  • ho matha ho lokela ho fuoa bonyane metsotso e 40 ka letsatsi;
  • ho matha ho lokela ho ba ho matha ka metsotso e 10-15 ea pele, kamora moo ho hlokahala hore u fetohele ho matha haholo. Qetellong ea thuto, u tlameha ho fetohela boemong bo phutholohileng haholoanyane;
  • eketsa hole hangata ka bonyane limithara tse 100;
  • ikoetlisa hoseng;
  • pele o matha, o hloka ho futhumala le ho lokisa mesifa bakeng sa mojaro o tlang.

Ho hlokahala ho khanna litlelase moeeng o hloekileng, empa haeba monyetla o joalo o sa fumanehe, o ka sebelisa treadmill. Basali ba bangata ba sebelisa ho matha sebakeng se le seng malapeng, tšebetso ena ha e sebetse hantle, empa e thusa ho fokotsa mafura a 'mele.

Ho nka nako e kae ho matha ho tlosa mpa?

Ho fihlela sephetho se bonahalang, ho hlokahala hore butle-butle o eketse mojaro. Bakeng sa ba qalang ho matha, ho kgothaletswa ho qala ka ho matha ka metsotso e 20.

Ho futhumala pele ho sehlopha. Butle-butle, mojaro o eketseha ho fihlela metsotso e 40-45. Limathi tse nang le boiphihlelo li eletsa, ho fihlela sephetho, ho eketsa eseng feela nako ea ho matha, empa le palo ea mekhoa ea litlelase, e li eketsa ho fihlela makhetlo a 2 ka letsatsi.

Sephetho se tla hlaha neng?

Phello ea ho matha e ipapisitse le litšobotsi ka bomong tsa sebopeho sa 'mele oa mosali. Palo ea mafura a ka mpeng le eona e bohlokoa haholo. Liphetho tsa pele tse hlokomelehang li tla fumaneha kamora libeke tse 4-6 tsa boikoetliso ba letsatsi le letsatsi.

Molemo oa lipapali tsa mofuta ona ke hore 'mele oa mosali ka mokhoa o ts'oanang o lahleheloa ke mafura mme sephetho se tsitsitse ebile se nka nako e telele.

Haeba o hloka ho potlakisa ts'ebetso ea ho chesa mafura, o hloka ho sebelisa boikoetliso bo eketsehileng, joalo ka ho tlola thapo le ho sesa mochini oa khatiso ho boloka molumo oa mesifa ea mpa.

Ho chesa ha kalori le ho chesa mafura ha li ntse li matha

Palo ea likhalori e latela matla a ho matha, ho phahamisa mojaro, likhalori tse potlakileng lia chesoa mme palo ea lisele tse mafura ea fokotseha.

Ka karolelano, ha u sebelisa, u ka fihlela liphetho tse latelang:

Karolelano ea boima ba mosaliHo matha (metsotso e 40)Ho matha ka matla (metsotso e 40)Sebaka sa marang-rang (metsotso e 40)
Lik'hilograma tse 60Lik'hilojule tse 480Lik'hilojule tse 840Lik'hilojule tse 360
Lik'hilograma tse 70Lik'hilojule tse 560Lik'hilojule tse 980Lik'hilojule tse 400
Lik'hilograma tse 80Lik'hilojule tse 640Lik'hilojule tse 1120Lik'hilojule tse 460
90 kg le ho fetaLik'hilojule tse 720Lik'hilojule tse 1260Lik'hilojule tse 500

Ka lebaka leo, mosali o sebelisa lisele tse mafura butle-butle, leha ho le joalo, leha ho le joalo, kamora thuto bakeng sa lihora tse 2, 'mele o hlophiselitsoe ho chesa matla a eketsehileng, a nang le phello e ntle maemong a palo.

Na o hloka lijo ha u matha ho theola boima ba mpa?

Ka mafura a mangata ka mpeng, ho thata haholo hore basali ba ntlafatse palo ea bona ka boikoetliso bo le bong. E le hore sephetho se bonahale, phepo ea phepo e tlameha ho lateloa.

Ntho ea bohlokoa ea lijo e tla ba hore mosali o sebelisa likhalori tse fokolang, 'me nakong ea boikoetliso,' mele o qala ho hlahisa matla a hlokahalang ka ho chesa mafura.

Ho felisa mpa e mafura, ho kgothaletswa ho lahla mefuta e latelang ea lihlahisoa:

  • bohobe;
  • tsoekere;
  • phofo le bijoux;
  • nama e mafura;
  • oli;
  • lijo tse halikiloeng;
  • phepelo.

Lijo li lokela ho ba le lijo tse latelang:

  • faeba;
  • lihlahisoa tsa lebese tse belisitsoeng tsa likhalori tse tlase;
  • nama e phehiloeng (khoho, nama ea khomo);
  • meroho e phehiloeng;
  • litholoana;
  • motoho ntle le lebese;
  • bohobe bo mahoashe.

Ho ja lijo ho etsoa ka likaroloana tse nyane ho fihlela makhetlo a 5 ka letsatsi. Ha ho kgothaletswe ho ja lijo pele lithuto li qala. Ho ja ho lokela ho etsoa feela metsotso e 40 kamora ho qeta ho ikoetlisa. Mokhoa o kopaneng oa bothata o tla potlakisa phokotso ea lisele tse mafura ka mpeng ho basali.

Litlhahlobo tsa ho theola boima ba 'mele

Kamora ho beleha, ho bile le bothata ka lehlakore le mpa e saggy. Ke qalile ho matha khafetsa hoseng, butle-butle ke eketsa mojaro ho tloha metsotso e 25 ho isa hora e le 'ngoe. Bakeng sa libeke tsa pele tsa 3, ho ne ho se na sephetho, empa butle-butle mpa e ile ea qala ho fokotseha, 'me molemo oa boikoetliso bo joalo ke ho felisa ka potlako cellulite le koetliso ea' mele oohle.

Eleanor

Ha u nka qeto ea ho felisa mpa ka ho matha, o lokela ho ela hloko taba ea hore mofuta ona oa ts'ebetso o lebisa ho fokotsa boima ba 'mele ka kakaretso. Ke qetile likhoeli tse fetang tse tharo ke ikoetlisa, nakong ena mpa e nonneng e nyametse, empa mesifa ea maoto le ea marao e matlafetse ebile ea eketseha. Ka hona, ha u matha, ho hlokahala hore u nahane ka litšobotsi tsa motho ka mong.

Marina

Ho felisa mpa e mafura, o hloka ho matha letsatsi le leng le le leng, sebelisa shaoara e fapaneng mme, ehlile, lijo. Haeba u ja ntho e ngoe le e ngoe ka tatellano, ho ke ke ha e-ba le litholoana tsa boikoetliso, hantle, ntle le maikutlo a matle a hoseng le tefo bakeng sa letsatsi lohle.

Roma

Ke sebelisa treadmill ha ke ikoetlisa, ka karolelano ke chesa likhalori tse ka bang 600 ka hora. Ka nako e ts'oanang, ba ka natefeloa ke lihlooho tsa bona tsa TV tse ba li ratang le ho ikoetlisa maemong afe kapa afe a leholimo. Ke nahana hore ho matha ke ho ikoetlisa haholo ho ba batlang ho tlosa mafura a mangata.

Elena

Ho matha ho ntlafatsa bophelo bo botle le sebopeho. Ho ikoetlisa khafetsa ho u lumella ho felisa mafura eseng feela ka mpeng, empa le liropeng. Leha ho le joalo, khafetsa e lokela ho hlokomeloa ho fihlela litholoana tse bonahalang.

Ksenia

Mafura a Belly ho basali ke bothata bo tloaelehileng bo ka bang teng lilemong tsohle. Ho sebelisa ho matha ho felisa lisele tse mafura ha ho u lumelle feela ho fihlela sephetho se bonahalang, empa le ho ntlafatsa mmele. Ho ikoetlisa khafetsa ho kenya tšebetsong mokhoa oa ho senya lisele tse mafura le ho li tlosa 'meleng ntle le kotsi ea bophelo bo botle.

Shebella video: PYNTIP U BAH AL HEK BA SHEN YN SA BUJLI NOH IA U VC KA NEHU. (E Se Eka 2025).

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