Hanyoyi don rasa nauyi da sauri a gida. Magungunan jama'a don asarar nauyi

Yin azumi na kwana ɗaya don asarar nauyi shine ainihin hanyar da, tare da amfani na yau da kullum, yana ba ku damar rasa nauyi da sauri kuma ku kula da nauyi a nan gaba!

Karanta yadda ake saurin rasa nauyi a gida da sauri. Da farko, zan yi ajiyar cewa asarar nauyi mai sauri a gida ya ƙunshi rasa nauyi ta 5, matsakaicin kilogiram 7 a mako, babu ƙari. Yadda za a rasa nauyi da sauri kuma a gida?

Dokokin don saurin asarar nauyi a gida. Don kawar da wuce haddi nauyi a cikin kwatangwalo da ciki, daidaitaccen abinci da tsarin da ya dace bai isa ba. Don haka, idan kun yanke shawarar yin saurin rasa nauyi a gida, wannan labarin shine a gare ku.

Yadda ake saurin rasa nauyi a gida - shawarwari masu amfani

Mutane da yawa suna sha'awar yadda za a yi sauri rasa nauyi a gida, amma rashin alheri, ga mafi yawan mutane matsalar wuce haddi nauyi yana da matukar damuwa - wasu suna fama da bayyanar su, wanda ba shi da kyau, ga wasu, nauyin da ya wuce kima yana haifar da lalacewa a cikin su. lafiya da jin dadin jama'a.

Ba shi yiwuwa a sami siffar da ake so ta amfani da ɗaya kawai daga cikin hanyoyi masu yawa don saurin rasa nauyi; za'a iya samun sakamako mai kyau, a matsayin mai mulkin, kawai tare da taimakon haɗin kai, bin dokoki biyar.

Yadda za a rasa nauyi a gida, kuma da sauri sosai? Sanin ƙa'idodi na asali:

Rage nauyi da sauri a gida. Doka ta 1.

Duk sakamakon ku na gaba a cikin aiwatar da asarar nauyi za a iya haɓaka ta sau 3-4, kuma ana iya yin hakan kawai tare da fa'idodin kiwon lafiya. Idan kuna mamakin yadda za ku rasa nauyi a gida da sauri kuma ba tare da cutar da lafiyar ku ba, to, duk abin da kuke buƙatar ku yi shi ne ƙara kayan aiki mafi mahimmanci na asarar nauyi - dalili.

Kuna buƙatar fara rasa nauyi da sauri a yanzu! Gobe ba zai zo ba, haka ma Litinin mai zuwa. Idan kuna karanta wannan labarin, kun riga kun ɗauki matakin farko, ci gaba da ci gaba akai-akai kuma tabbas zaku ga sakamakon.

Tsabtace jiki daga gubobi yayin rasa nauyi

Masana abinci mai gina jiki suna la'akari da tsaftacewa tare da Enterosgel enterosorbent matakin da ya dace a kowane shirin asarar nauyi. Yana ɗaukar sharar gida da gubobi masu yawa waɗanda ke shiga cikin jiki da yawa yayin rushewar ajiyar mai. Lokacin da mai kitse ya rushe sosai, toxin yana shiga cikin jini, yana haifar da haɓakar cututtuka na yau da kullun, tashin zuciya da ɗanɗano mara daɗi a cikin baki, gastritis da rikicewar stool, dullness na fata tare da bayyanar kuraje da tabo akan ta. Mutane sun yi kuskuren gaskata cewa waɗannan abubuwan mamaki suna da alaƙa da raguwar yawan adadin kuzari, amma a gaskiya matsalar ita ce guba! Har ila yau, yana da mahimmanci cewa Enterosgel ya cika ciki da kyau, ta haka ne ya haifar da jin dadi, kuma a lokaci guda yana sha ruwan 'ya'yan itace na ciki da kuma enzymes. Wannan yana kawar da tasirin su mai ban haushi a kan ganuwar ciki, wato, rasa nauyi ba zai ƙare tare da gastritis ba.

Yadda ake rage kiba a gida. Ka'ida ta 2.

Abincin da ya dace.Don saurin rasa nauyi ta hanyar yin wannan tsari a gida, kuna buƙatar canza tsarin ku zuwa tsarin abinci mai gina jiki, sannan zaku rasa nauyi tare da jin daɗi, ba tare da azabtar da kanku tare da ƙuntatawa na abinci ba, wanda koyaushe yana da tasiri mai kyau akan ku. lafiya. Akwai ka'idodin abinci mai gina jiki da yawa, idan an bi su, ba lallai ba ne da wahala ba kawai rasa nauyi da sauri ba, amma kuma kula da mafi kyawun nauyin ku a duk rayuwar ku.

Don rage kiba cikin sauri, daina cin abinci iri hudu: sukari, gari, dankali, farar shinkafa. Kar ku yarda cewa shinkafa kayan abinci ne. Shinkafa mai launin ruwan kasa kawai yana da kyau ga waɗanda suka rasa nauyi, kuma farar shinkafa, wacce aka yi sushi, ba ta da bambanci da bunƙasa a tasirinta akan siffar ku.

Wataƙila ba ku san wannan ba tukuna, amma babban yanayin don rasa nauyi da sauri shine abinci mai gina jiki.

1. Canja abincin ku don samun ƙarancin abinci mai ƙiba. Zabi masu ƙiba da yawa daga nau'ikan samfuran iri ɗaya, yi amfani da miya ko yin burodi a cikin foil maimakon soyawa, da dafa abinci a cikin tukunyar jirgi biyu.
2. Kada ku ci abinci mai daɗi. Alal misali, muna ba da shawarar diluting ruwan 'ya'yan itace mai dadi da ruwa; kada ku sha ruwa mai dadi na carbonated - lita na Coca-Cola ya ƙunshi 450 kcal, wanda za'a iya daidaita shi da abun ciki na kalori na abincin dare mai kyau.
3. Ku ci abinci akai-akai, gudanar da abin da ake kira abinci na juzu'i. Lokacin da jikinmu ya ci abinci, wani ɓangare nasa yana ciyar da bukatun jiki na yanzu, kuma ana amfani da sashi don yin tanadi - tsawon lokacin da ake ci a tsakanin abinci, yawancin abincin da aka ajiye "a ajiyewa zai fi girma. . "Bugu da kari, bisa ga biorhythms, jiki yana ciyar da mafi yawan kuzarinsa a farkon rabin yini; yana tara shi a rabi na biyu, don haka muna ba da shawarar cin abinci sau da yawa bayan abincin rana fiye da safiya.
4. Yi ƙoƙarin bin ka'idar abinci mai yawa, abin da ake kira tsarin cin abinci. Idan akwai nau'ikan abinci iri-iri akan tebur, to, hankalin ku ba da son rai zai shagaltar da sabon ɗanɗano, za ku ci sannu a hankali, kuna tauna abincin ku sosai.
5. Kada ku daina zaƙi, kamar yadda magani shine bitamin ga rai. Akwai wasu ka'idoji na abinci mai dadi, waɗanda ba za ku cutar da jikinku ba - ku ci kayan zaki kawai idan kun ƙoshi, ku biya bukatun ku na jin daɗi, ba abinci ba; ku ci sannu a hankali don dandana dandano; Kada a kowane hali ku tsauta wa kanku don cin zaƙi - ya kamata ku sani cewa za ku iya cin abinci; yi ƙoƙarin cin abinci mafi daɗi, yi aiki da ƙa'idar "ƙasa ya fi yawa. "
6. Ka'idar kafin cin abinci. Rabin sa'a kafin babban abincin ku, sha, alal misali, gilashin madara tare da yanki na gurasar baƙar fata - jikin ku zai karbi wani ɓangare na abincin da ake bukata, kuma a lokacin cin abinci za ku buƙaci ƙarami mai yawa don cikawa.
7. Guji barasa. Wannan ba kawai samfuri ne mai yawan kuzari ba, amma idan muka cinye shi, muna rasa ikon sarrafa adadin abincin da muke ci kuma mu daina sarrafa abincinmu.
8. Masana abinci mai gina jiki suna la'akari da tsaftacewa tare da na zamani Enterosgel sorbent matakin da ya dace a kowane shirin asarar nauyi. Yana ƙunshe da ɓarna mai cutarwa kawai da gubobi, waɗanda ke shiga cikin jini da yawa yayin rushewar ajiyar mai. Wadannan guba ne ke haifar da tashin hankali musamman abinci, rashin jin dadin baki, matsalar hanji, dushewar fata, da bayyanar kuraje da tabo a kanta. Wannan sorbent ya cika ciki da kyau, ta haka ne ya haifar da jin dadi, yana sha ruwan 'ya'yan itace na ciki da kuma enzymes, yana kawar da tasirin su a kan ganuwar ciki. Bari mu yarda da shi na dogon darussa, sabanin sauran sorbents.

Rage nauyi da sauri a gida. Ka'ida ta 3.

motsa jiki na jiki.Kuna iya cin abinci gwargwadon yadda kuke so, amma ba tare da motsa jiki ba, kowane abinci, har ma da mafi tsauri, yana da tasirin wucin gadi akan wuce kima, kuma nan da nan jiki ya dawo da kilogiram ɗin da aka rasa tare da irin wannan wahala. Motsa jiki yana kunna tafiyar matakai na rayuwa a cikin jiki, saboda abin da aka rushe mai da kuma kawar da shi daga jiki da sauri.

Kuna iya zaɓar mafi kyawun nau'in motsa jiki don kanku don saurin rasa nauyi - gudu, tafiya, iyo, keke, motsa jiki - kuma don motsa jiki, ba lallai bane ku shiga dakin motsa jiki mai tsada; zaku iya. da sauri rasa nauyi a gida tare da taimakon sanannen sanannen kayan wasanni marasa tsada sosai - igiyoyin tsalle da hular hulba.

1. Tsalle igiya- kayan aiki mai ban mamaki don kiyaye jiki a cikin babban siffar, saboda a cikin minti goma sha biyar zaka iya ƙone 200 kcal tare da taimakonsa, ana iya amfani dashi a gida. Dangane da amfani da makamashi, igiya tsalle ta fi gudu, wanda ba koyaushe abu ne da za a yi a cikin birane ba. Ba ya ɗaukar sarari da yawa, kuma kuna iya yin aiki a gida, a cikin kowane minti na kyauta a gida. Baya ga asarar nauyi mai tasiri, igiya mai tsalle, bisa ga likitocin zuciya, na'urar motsa jiki ce mai kyau. Don sanya shi dacewa don amfani, lokacin siyan igiyar tsalle, kula da ko girmansa yayi daidai da tsayin ku. Don tsayin 152 cm, igiya mai tsalle 210 cm tsayi ya dace, daga 152 zuwa 167 cm ana buƙatar igiya tsalle 250 cm tsayi, daga 167 zuwa 183 cm - 280 cm kuma sama da 183 cm - 310 cm Fara tare da mafi sauƙi. tsalle-tsalle, yi ƙoƙarin tsalle ƙasa, gyara jikin ku a cikin wani matsayi, sannan za a yi aiki da wuraren matsalar.
2. Hula hoop, ko hoop,kuma za a iya amfani da a gida. Tare da taimakonsa, zaku iya ƙone daga 200 zuwa 250 kcal a cikin minti 15, kuma koyaushe kuna iya samun shi a hannu, kawai kuna buƙatar zaɓar wuri mai faɗi a gida. Ya fi shafar yankin matsala a kugu, ciki da hips, inganta yanayin fata da rage cellulite.

Idan kun juyar da hoop na akalla minti 15 a rana, tsokoki na ciki za su yi ƙarfi da sauri kuma za ku ga kugu da sauri.

Ayyukan jiki zai taimake ka ka rasa nauyi da sauri a gida. Kula da tsarin motsa jiki mai tasiri, amma ba cin lokaci ba don saurin rasa nauyi da ake kira bodyflex. Yana da cikakke azaman motsa jiki na safiya, amma yana da tasiri mai ƙarfi akan jiki godiya ga zaɓaɓɓun motsa jiki da dabarun numfashi. Baya ga bodyflex, zaku iya rage kiba cikin sauri a gida tare da taimakon wasu nau'ikan gymnastics - zazzage darussan tsarawa, callanetics, yoga akan Intanet, zaku iya siyan CD tare da darussan wasanni da yin aiki a gida a ƙarƙashin jagorancin ƙwararrun masu horarwa. , mataki-mataki motsi zuwa sabon cikakken jiki .

Yadda ake rage kiba a gida. Ka'ida ta 4.

Aids don asarar nauyi a gida. Bayan canza abincin ku da kuma ƙara yawan aikin jiki a matsayin manyan abubuwan da ke cikin tsarin asarar nauyi, kar ku manta game da ƙarin hanyoyin da za su taimaka muku da sauri rasa nauyi a gida. Ga wasu daga cikinsu:

1. Muhimmiyar rawa a cikin aiwatar da asarar nauyi na jiki yana taka rawa ta hanyar amfani da isasshen adadin bitamin D. Wannan bitamin, ban da shiga cikin metabolism na calcium, yana da hannu kai tsaye a cikin hanyoyin haɗin furotin (ciki har da furotin tsoka). Wadannan matakai suna buƙatar kashe kuzari, wanda jiki dole ne ya rushe kitsen da ke akwai. Don haka, ban da abinci da motsa jiki, wajibi ne a sha bitamin D, alal misali a cikin nau'in allunan da za a iya taunawa. Sun ƙunshi 25 mcg (1, 000 IU) na cholecalciferol (bitamin D3), saboda nau'in allunan da za a iya taunawa, ana iya ɗaukar su a kowane lokaci mai dacewa kuma baya buƙatar wankewa.
2. Sauna da bathhouse.Ɗaya daga cikin hanyoyin da za a rage kiba sosai a cikin sauna ita ce shafa jiki da zuma ko gishiri, kuma yayin da kuke cikin ɗakin tururi, gumi mai yawa yana farawa, wanda ke ci gaba ko da bayan barin ɗakin tururi. Tsawaita wannan tsari gwargwadon yiwuwa ta hanyar nannade kanku a cikin zane ko wanka na ɗan lokaci. Rashin daidaituwa ga wannan hanya shine kasancewar rashes, scratches da sauran cututtuka na fata.
3. Maganin shafawa, ana amfani dashi don gyaran adadi. Musamman mai kyau shine kirim mai zafi, wanda ke motsa metabolism a cikin jiki, inganta yanayin jini da zubar da jini saboda tasirin zafi lokacin amfani da wuraren matsala.
4. Tufafi na musamman da aka yi daga yadudduka masu fasaha- gajeren wando, wando, belts. Ta hanyar sanya su a lokacin motsa jiki, kuna haɓaka tasirin motsa jiki ta hanyar dumama saman kitse na subcutaneous.
5. Massage- kyakkyawan samfurin taimako, yana da tasiri mai ban sha'awa a jiki, yana inganta bayyanar fata kuma yana haɓaka metabolism. Duk nau'ikan tausa da ake siyarwa yanzu suna iya samun nasarar maye gurbin ƙwararrun ƙwararrun likitancin tausa kuma zasu taimaka muku da sauri rage kiba a gida.
6. Tausar ruwa.Ta hanyar siyan kan tausa, za ku iya kuma tausa jikin ku ta amfani da magungunan ruwa.
7. Daga hanyoyin ruwaKyakkyawan taimako a cikin yaki da nauyin nauyi shine nau'i na wanka - soda, teku, tare da mai mai ƙanshi, ganye. Gabaɗayan shawarwarin yin wanka iri-iri sune kamar haka: a sha kwana biyu a jere kafin a kwanta barci, sannan a huta na kwana biyu.
8. Kunna- algae, laka, mai, zuma, yumbu. Wannan yana daya daga cikin ƙarin hanyoyin da za a yi amfani da su don asarar nauyi - sau uku zuwa hudu sun isa don cimma raguwa a cikin kugu da kwatangwalo. Hakanan za'a iya aiwatar da su a gida, haɗe tare da tausa da wanka na farko tare da gishirin teku - to tsarin asarar nauyi zai yi sauri da sauri!

Magungunan zamani don cellulite

Wani magani mai mahimmanci da maras tsada don suturar cellulite wanda za'a iya amfani dashi a gida shine dumi man shafawa. Alal misali, wakilan jima'i na gaskiya kwanan nan sun gano maganin shafawa na Capsicum, wanda, ban da tasirin analgesic, yana da tasiri mai kyau "gefe" - yana rage bayyanar da bawo na orange. Ana samun sakamako na anti-cellulite na maganin shafawa saboda kaddarorin wasu abubuwan da aka haɗa a cikin abun da ke ciki: wato nonivamide, camphor da turpentine, wanda ke dumama kyallen takarda, inganta samar da jini, sabili da haka tafiyar matakai na rayuwa a cikin matsala. Bugu da ƙari, maganin shafawa yana kawar da kumburi, wanda yawanci yakan kasance a cikin kyallen takarda da wannan cuta ta shafa. Duk da haka, yin amfani da maganin shafawa a cikin nau'i mai tsabta ba a ba da shawarar ba, saboda za ku iya konewa. Zai fi kyau a haɗa shi tare da kirim na jariri na yau da kullum kuma gwada shi a kan karamin yanki na fata kafin hanya.

Yadda ake rage kiba da sauri a gida. Ka'ida ta 5.

Yanayin tunani.Rage nauyi da sauri a gida bai kamata ya fara da motsa jiki ko zabar abinci ba. Abu mafi mahimmanci shine halin tunani. Kuna buƙatar fahimtar a fili cewa kuna son rasa nauyi kuma ku sami bayyanar ku cikin tsari. Ta hanyar fahimta da yarda da wannan kawai za ku iya sarrafa kanku.

1. Abu na farko kuma mafi ban sha'awa da za ku yi shi ne yarda cewa ba ku da lafiya, da rashin lafiya na yau da kullum, musamman ma idan nauyin ku ya fi nauyin da kuke so. Don magance rashin lafiyar ku, kuna buƙatar canza salon ku kuma ku tsaya a koyaushe, in ba haka ba cutar za ta sake dawowa.
2. Shawarar rasa nauyi shine kawai zaɓinku, kuma babu wanda zai iya tilasta ku ku ci abinci, motsa jiki da bin wasu dokoki sai kanku.
3. Sadarwa tare da masu tunani iri ɗaya, raba tare da mutanen da ke da matsala iri ɗaya - sami ƙungiyar tallafi.
4. Ajiye tarihin asarar nauyi - bayyana duk abin da ya faru da ku, waɗannan shigarwar za su hore ku kuma su taimake ku ku guje wa kuskure.
5. Koyi don ɗaukar raguwa cikin nutsuwa - kusan koyaushe suna faruwa. Kada ka azabtar da kanka, amma ka gafarta kuma ka ci gaba da yin aiki daidai da shawararka.
6. Nemo dalili don rasa nauyi. Wannan na iya zama jin girman kai ga kanku, tsoron zama ma kiba ko rashin lafiya, soyayya, har ma da hassada ga abokanka waɗanda suka yi nasarar samun tsari.
7. Ƙarfafa kanku da gani - ɗaukar hoto na jikin ku da aka canza kuma ku duba shi akai-akai, ba da kyauta ga kanku don nasarorinku - ba wa kanku kyauta, je gidan wasan kwaikwayo, saya mashaya cakulan da kuka fi so.
8. Tabbatar da siyan sikelin gidan wanka domin a tabbatar da sakamakonku ta fayyace ma'anoni masu yawa.
9. Yi amfani da ɗan ƙaramin dabara amma mai tasiri sosai - maye gurbin manyan jita-jita tare da ƙananan faranti, kuma rabon ku zai zama ƙarami sosai.

Kowa ya sani, ko a kalla ya ji, cewa rasa nauyi da sauri da kuma rasa nauyi a gaba ɗaya ba shi da amfani sosai kuma mara amfani: jiki ba shi da lokaci don amfani da irin wannan gyare-gyare mai mahimmanci.

Ka so kanka don wanda kake. Don kawai kun sami nauyi ba yana nufin kun kasance mara kyau ba. Wannan dalili ne don gyara halin da ake ciki - babu wani abu kuma. Babu buƙatar kiran tunanin ku a cikin madubi - wannan ba zai taimaka aiwatar da asarar nauyi ba, maimakon haka, akasin haka.

Mutumin da yake so ya rasa nauyi da sauri zai sami damar 100, mutumin da ba ya so - dalilai 100. Yi la'akari da wannan lokacin da kuka zo da dalilan da ya sa ba za ku iya ci gaba da raguwa da sauri ba.

Yadda ake rage kiba da sauri a gida. Dokar 6. Kariyar hanta

Tsarin ƙona kitse yana sanya damuwa akan ƙwayoyin hanta; Bugu da ƙari, wasu nau'ikan abinci, musamman waɗanda suka wuce kima tare da hani mai mahimmanci, na iya cutar da hanta. Sabili da haka, ana bada shawara don ƙara yawan abincin abinci tare da hepatoprotectors. Alal misali, wani magani dogara ne a kan madara thistle tsantsa tare da mafi girma bioavailability tsakanin analogues da kuma ƙara abun ciki na aiki bangaren silymarin, wanda karfafa membranes, stimulates da aiki na hanta Kwayoyin, da kuma hana shigar da guba abubuwa a cikinta. Bugu da ƙari ga tasirin kariya, samfurin yana kawar da kumburi kuma yana ƙarfafa haɓakar ƙwayoyin hanta.

Cin nasara da jin yunwa. Mafi sau da yawa, dalilin "karya" abincin shine rashin iya shawo kan jin yunwar da ke faruwa a sakamakon iyakance yawan adadin kuzari da canza yanayin cin abinci. Don rage ci da kuma guje wa raguwa, likitoci sun ba da shawarar maganin da ke aiki kai tsaye a cibiyar yunwa a cikin kwakwalwa kuma yana rage sha'awar ci. Ba ya ƙunshi sibutramine kuma yana aiki a hankali, ba tare da lahani ba, dakatar da shan shi baya haifar da haɓakar ci da dawowar kilogiram na "ɓatattu".

Sha'awar dabi'ar kowane mutum don cimma irin wannan sakamakon da ake so cikin sauri da sauri abu ne da ake iya fahimta sosai. Har ila yau, a bayyane yake cewa duniyar zamani ba ta da kyau kuma a zamaninmu dubban 'yan zamba suna cin riba daga irin wannan sha'awar ɗan adam na kyakkyawa.

Kayayyakin izini da aka haramta

Abincin abinci yana taka muhimmiyar rawa a cikin tsarin rasa nauyi, don haka yana da matukar muhimmanci a zabi kwandon da ya dace.

Anan akwai jerin abinci waɗanda dole ne ku haɗa cikin abincinku don rage kiba cikin sauri:

• Oatmeal;
• Sea kalar;
• Duk wani kayan lambu banda dankali;
• 'Ya'yan itãcen marmari (sai dai ayaba da inabi);
• Kaji (turkey, kaza, duck);
• Bran;
• Ƙananan kifaye iri-iri (hake, perch, pollock, pike perch, carp, pike);
• Farin nama (nama, zomo).

Abincin da aka haramta yayin asarar nauyi cikin sauri sun haɗa da:

• Abincin gwangwani da gwangwani;
• Abincin yaji;
• Abubuwan sha masu carbonated;
• Gurasa mai launin ruwan kasa da gurasa;
• Man shanu;
• Crackers da kwakwalwan kwamfuta;
• Abincin sauri;
• Kayan fulawa;
• Chocolate;
• Soyayyen da kyafaffen.

Zaɓuɓɓukan abinci don asarar nauyi mai sauri

Don sauƙaƙe don ƙirƙirar abinci ta amfani da abincin da aka yarda, zaku iya kula da bayyana abubuwan abinci. An tsara su don rasa adadi mai yawa na kilogiram a cikin gajeren lokaci mai yiwuwa.

Abincin sha

Ka'idar wannan abincin shine cewa yakamata ku ci abinci mai ruwa kawai tsawon kwanaki 5.

Waɗannan samfuran sun haɗa da:

• Broths;
• Kiwo da fermented kayayyakin madara;
• Tea da kofi ba tare da sukari ba;
• Shan bio-yogurt;
• Smoothies daga 'ya'yan itatuwa da kayan marmari;
• Fresh ruwan 'ya'yan itace;
• Ruwan ma'adinai.

Tabbatar shan aƙalla lita 1. 5 na ruwa mai tsabta yayin cin abincin ku. A wannan lokacin, ba a yarda a ci duk abin da ke buƙatar tauna ba.

A cikin kwanaki 5 na irin wannan m rage cin abinci, za ka iya rasa daga 5 zuwa 7 kilo.

Abincin buckwheat

Babban tsarin abinci na buckwheat shine shirya babban abincin da yamma: kowace rana kafin a kwanta barci, zuba 2 kofuna na ruwan zãfi a kan gilashin buckwheat kuma bar tasa a cikin dare.

Da safe, sakamakon adadin hatsi ya kamata a raba zuwa adadin abincin da ake so (akalla uku). Ba za ku iya cin wani abu ba, amma kuna iya sha ruwan sha mai tsabta, kefir maras nauyi, shayi na ganye ba tare da sukari ba.

An tsara wannan abincin don kwanaki 7 kuma yana ba ku damar rasa daga 3 zuwa 5 kilo.

Abincin Kefir

Duk da sunansa, abincin kefir ya haɗa da wasu samfurori a cikin abincinsa, amma yana da mahimmanci a san menu na yau da kullum:

• Kwanaki 3 na farkoHakanan zaka iya cin 300 g na dafaffen shinkafa ba tare da gishiri da sauran kayan yaji ba;
• Kwanaki 3 masu zuwarage cin abinci, za ku iya ci dafaffen fillet na kaza ba tare da fata ba, amma ba fiye da 500 g ba;
• INkwanaki 3 na karsherage cin abinci zuwa babban menu, wanda ya ƙunshi kefir, ana ƙara apples a cikin adadi marar iyaka.

Bugu da ƙari, kefir kanta, wanda za'a iya sha a cikin adadi marar iyaka, ana ba da izinin shayi na shayi ba tare da sukari da ruwa mai ma'adinai ba tare da iskar gas a kan abincin ba.

Ya kamata a la'akari da cewa kefir yana da tasirin laxative kuma yana iya haifar da zawo.

Wannan abincin yana ɗaukar kwanaki 9, yayin da zaku iya rasa kilogiram 6.

Idan ba ku gamsu da wannan zaɓi na abinci ba, zaku iya kallon wasu 10, an bayyana su.

Abin da za a sha don rasa nauyi a gida

Maimakon shayi na yau da kullun ko kofi tare da sukari, ana ba da shawarar haɗa abubuwan sha na musamman waɗanda ke motsa metabolism a cikin abincin ku. Suna da sauƙin shirya kuma suna da ɗanɗano mai daɗi. Misalan irin waɗannan abubuwan sha sun haɗa da:

• shayi tare da ginger;
• kefir tare da barkono ja;
• Ruwan Sassi tare da lemun tsami da cucumbers;
• jiko na kirfa tare da zuma;
• na ganye teas tare da Mint, motherwort, lemun tsami balm, sage;
• kore shayi;
• ruwa tare da lemun tsami;
• kefir tare da kayan yaji.

Motsa jiki na musamman

Kyakkyawan asarar nauyi a gida ba ta cika ba tare da aikin jiki ba. Kuna buƙatar horarwa aƙalla sau 3 a mako. Yana da daraja barin hutu na kwanaki 1-2 tsakanin azuzuwan don tsokoki su sami lokacin dawowa. An raba dukkan horon zuwa manyan matakai guda uku:

1. Kuna buƙatar farawa da dumama: jujjuya jikinku, lanƙwasa, yin ƴan squats, tafiya a wuri, murza hannuwanku, ko kawai rawa cikin raha ga kiɗan da kuka fi so.
2. Na gaba, zaku iya fara motsa jiki na asali don ƙungiyoyin tsoka daban-daban: baya, abs, kafafu, hannaye. Planks, squats, tura-ups, lunges, da crunches suna da amfani.
3. Bayan su ya kamata a sami sanyi mai sanyi: mafi yawan lokuta waɗannan su ne motsa jiki, wanda ke haifar da kyawawan siffofi na tsoka.

Don cinyoyi da gindi

Ga mata da yawa, manyan wuraren da ke damun mata shine cinya da gindi. Ba shi yiwuwa a rasa nauyi a wani yanki na musamman, amma yana yiwuwa a gyara wani yanki tare da motsa jiki. Wadannan darussan suna da amfani ga hips da buttocks:

1. Katanga squats. Kuna buƙatar tsayawa tare da baya zuwa bango, tare da ƙafafu da nisan kafada. Na gaba, tsuguna a hankali, kamar kuna zamewa tare da bango. Sannan tashi zuwa wurin farawa. Yi saiti 3 na sau 8-10.
2. Huhun gaba. Tsaya tsaye, ɗauki mataki gaba tare da ƙafa ɗaya kuma lanƙwasa shi a gwiwa, rage jikin ku. Gwiwar ɗayan ƙafar ya kamata ya zama kusan 1 cm sama da bene. Kwangilar a cikin lanƙwasawa madaidaiciya. Kada gwiwa ta fito sama da yatsan yatsa, in ba haka ba za ku iya ji rauni. An hana ƙafar baya ta taɓa ƙasa. Ga kowane hannu kuna buƙatar maimaita hanyoyin 3 sau 8-10.
3. Juyawa baya. Zai fi kyau a tsaya da bangon don ku riƙe shi da hannuwanku. Na gaba, kunna farko a gefe sannan a gaba / baya tare da kowace kafa. Ƙarƙashin ƙafar ƙafa ba kawai kamar haka ba, amma a hankali, ƙoƙarin kiyaye shi don dakatar da shi don jin tashin hankali a cikin tsokoki. Yi sau 8-10 akan kowace kafa kuma maimaita hanyoyin 3.

Don ciki

Wani yanki na matsala shine ciki. Tsokoki na ciki suna ba da kansu da kyau don horarwa, amma kada ku yi ƙoƙari sosai. Ana zana taimako ne kawai idan an lura da ingantaccen abinci mai gina jiki. In ba haka ba, abs ɗinku zai kasance ƙarƙashin wani nau'in mai. Ayyuka masu inganci don tsokoki na ciki sune:

1. JuyawaKa kwanta a ƙasa, tare da ɗaure ƙafafu, alal misali, a ƙasan gadon gado. Ya kamata a durƙusa ƙafafu a gwiwoyi. Na gaba, ɗagawa ku runtse jikin ku, jin yadda tsokoki na ciki suka yi tashin hankali. Yi daga 30 zuwa 50 sau.
2. "Bike". A cikin matsayi ɗaya, lanƙwasa ƙafafunku a gwiwoyi kuma ku ɗaga su. Na gaba, yi motsi irin na keke. Yi wannan don minti 1-1. 5.
3. Cire kafa. Zauna kusa da gefen kujera ko kujera, karkata baya kadan. Na gaba, ja ƙafafunku zuwa gare ku, sannan ku sake gyara su, ba tare da sanya su a ƙasa ba. Yi sau 8-10 a cikin hanya ɗaya. Maimaita ƙarin zagayawa biyu.