Kuiwana Chaizvoizvo

Zvemukati

• Ongororo ye

Ndaifunga kuti ndaiva nenhumbu-yakakwana -- ndakazongowana makirogiramu makumi maviri, ndakadzidzisa maerobhi uye ndikashanda kusvikira zuva rapfuura ndasunungutsa mwanasikana wangu. Ndichangosununguka, ndakatanga kutambura nokuora mwoyo. Ndakanga ndisina chishuwo chekuchengeta mwana wangu achangozvarwa, kudya kana kusimuka pamubhedha.

Vamwene vangu vakatama kuzochengeta mwana wangu, ndikabatwa chirwere chepa postpartum depression. Mushonga hauna kundibatsira kudzora kushushikana kwangu; panzvimbo pezvo, ndakanzwa sokuti chinhu bedzi chandaigona kudzora muupenyu hwangu hutsva kwakanga kuri uremu hwangu. Pamwedzi mumwe pashure pokusununguka, ndakadzokera kupurogiramu yangu yokurovedza muviri yezuva nezuva, iyo yaibatanidza kudzidzisa makirasi matatu e<em>aerobics; Maminitsi makumi matatu imwe neimwe yekumhanya, kuchovha bhasikoro uye kukwira masitepisi; 60 maminetsi ekufamba; uye maminetsi makumi matatu ecalisthenics. Ndakazvibvumidza isingasviki chiuru macalori pazuva muchimiro chemichero, yogati, mabhawa emagetsi, tii uye muto. Nokutevera iyi regimen yakaoma, ndakaedza kupisa macalorie akawanda sezvandaidya.

Pandakaenda kuna chiremba wangu kunoongororwa kwapera mwedzi miviri, ndakakatyamadzwa (kunyangwe ndakasangana neese maitiro ekuongororwa) pandakaonekwa ndine anorexia nervosa. Ndakanga ndakaderera ne20 kubva muzana uremu hwangu hwandaida, nguva yangu yokutevera yakanga yamira uye ndaitya kuzokora, kunyange zvazvo ndakanga ndaonda. Asi ini ndakanga ndisina kugadzirira kutarisana nenyaya yekuti ndaive nedambudziko rekudya.

Apo mwanasikana wangu akanga ane mwedzi 9 yokukura, ndakasvika uremu hwangu hwakaderera zvikuru hwemakirogiramu 83 uye ndakapinzwa muchipatara nokuda kwokupera simba kwomuviri. Ndakarovera moyo padombo ndikazoona kukuvadzwa kwandaive ndaita pamuviri wangu. Ndakabva ndatanga chirongwa chekurapa varwere vari kunze.

Nerubatsiro rweboka uye yega kurapwa, ini ndakatanga kupora kubva pakurwara kwangu kusagadzikana. Ndakaenda kuna chiremba wezvekudya uyo akagadzira chirongwa chekudya chandinogona kutevera. Panzvimbo pokuisa pfungwa dzangu pamacalories, ndakaisa pfungwa dzangu pakuwana mavhitamini uye zvokudya zvinovaka muviri zvaidiwa nomuviri wangu. Ndakawedzera uremu mu5-pound increments, uye pandakajaira kurema makirogiramu mashanu, ndakawedzera mamwe makirogiramu mashanu.

Ndakadzikisira kuita kwangu kweaerobic kukirasi imwe pazuva uye ndakatanga kudzidzira simba kuitira kuvaka tsandanyama. Pakutanga, ndaitadza kusimudza dumbbell ye3-paundi nekuti muviri wangu wakashandisa mhasuru yayo sehuni. Mushure mekushanda pairi, ndakatanga kuita tsandanyama munzvimbo dzandakanga ndiri ganda nemapfupa. Mumwedzi minomwe, ndakawedzera makirogiramu 30, uye kuora mwoyo kwangu kwakatanga kuwedzera.

Ndakaramba ndakagwinya kwemakore maviri kusvika ndanetseka nemahormone ekudzivirira kubata pamuviri. Ndakawedzera makirogiramu 25 uye ndakatambura nokuchinja-chinja kwezvinyamusi. Chiremba wangu akabva andibvisa mahormone acho, uye takaongorora dzimwe nzira dzokuronga nadzo kubereka. Pamusoro pegore rakatevera, ndakadya zvine hutano uye ndikawedzera imwe cardio kune yangu maitiro kusvika ndasvika zana nemakumi maviri emapaunzi. Zvino zvandapfuura nepamativi ese ehuremu, ndakadzidza kukosha kwekuita zvese zviri zviviri zvine mwero: maekisesaizi uye kudya.

Workout Chirongwa

Mirayiridzo yeAerobics: maminitsi makumi matanhatu / kashanu pavhiki

Kufamba kana kuchovha bhasikoro: maminetsi makumi maviri / katatu pavhiki

Kurera huremu: maminetsi makumi matatu / katatu pavhiki

Kutambanudza: 15 maminitsi / 5 nguva pavhiki

Maintenance Tips

1. Hutano uye mufaro zvakakosha zvikuru kupfuura hutete kana nhamba pachiyero

2. Zvokudya zvose zvinogona kuva chikamu chekudya kune utano. Kuenzanisa uye kusiyanisa ndiwo makiyi.

3. Chengeta bhuku rezvekudya kuitira kuti uzive kuti uri kudya zvakadii (kana usiri).

Ongororo ye