Munyori: Frank Hunt
Zuva Rekusika: 18 Kurume 2021
Gadziridza Zuva: 19 Mbudzi 2024
Anonim
#1 Absolute Best Way To Lose Belly Fat For Good - Doctor Explains
Vhidhiyo: #1 Absolute Best Way To Lose Belly Fat For Good - Doctor Explains

Zvemukati

Kutanga mujaho nekumhanya madaro mapfupi kwakakosha kuti muviri uchinje kune mutinhimira mutsva uye uwane kurwisa usingaremedzwi uye usina kukuvara, uye zvakare zvakakosha kuti uite kudzidzira kwekudzivirira kusimbisa mhasuru, senge kudzidziswa uremu.

Nekudaro, chakanakira kutanga nemwenje wakareruka uyo unomhanyisa kufamba kana prank kufona, uchigara uchirangarira kudziya uye kutambanudza muviri wese zvakanaka usati watanga kudzidziswa, sezvo izvi zvinogadzirira mhasuru uye tendon yekudzivirira chiitiko chemuviri.

Kuchengetwa kwatinofanirwa kuve nako patinotanga basa rekumhanya kuri nekudzokorora kukuvara kwekunetseka, saka zvakakosha zvakanyanya kushanda pakusimbisa zvidya, zvepakati uye zvepamusoro maoko, izvo nekuwedzera pakusimbisa majoini zvichawedzera mhasuru uye nokudaro ichideredza isingadiwe kuomarara

Mhanya makiromita mashanu mumasvondo mashanu

Iyi tafura inotevera inoratidza mashandisiro anofanira kuita shanduko kumhanya 5 km.


 ChepiriChechinaChishanu
Vhiki 115 min famba + 10 min trot + 5 min kufambaDzokorora ka8: 5 min famba + 2 min mwenje kumhanya + 2 min kufambaDzokorora ka5: 10 min kufamba + 5 min trot + 2 min kufamba
Vhiki 25 min mwenje kumhanya + 5 kudzokorora kwe: 5 min mwenje kumhanya + 1 min kufamba10 min mwenje kumhanya + 5 kudzokorora kwe: 3 min zvine mwero kumhanya + 1 min kufamba5 min famba + 20 min mwenje kumhanya
Vhiki 35 min mwenje kufamba + 25 min mwenje kumhanya5 min famba + 5 kudzokorora kwe: 1 min zvine mwero kumhanya + 2 min mwenje kumhanya; Pedza ne15 min trot10 min famba + 30 min zvine mwero kumhanya
Vhiki 45 min mwenje kumhanya + 30 min zvine mwero kumhanya10 min mwenje kumhanya + 4 kudzokorora kwe: 2 min yakasimba kumhanya + 3 min mwenje kumhanya; Pedza ne15 min trot5 min famba + 30 min zvine mwero kumhanya
Vhiki 55 min kumhanya + 30 min zvine mwero kumhanya10 min trot + 6 kudzokorora kwe: 3 min yakasimba kumhanya + 2 min mwenje kumhanya; Pedzisa ne5 min fambaMhanya 5 km

Zvakajairika pakutanga kwekudzidzira kunzwa marwadzo padumbu remudumbu, inozivikanwawo sekurwadziwa kwembongoro kana kurwadziwa mufagot, nekuti inoonekwa nekuda kwekushomeka kwekushomeka kwemuviri uye kushomeka kwehythm mukufema. Ona maitiro ekuchengetedza chaiyo kufema apa.


Mhanya makiromita gumi mumasvondo mashanu

Kutanga kudzidzira kumhanya makiromita gumi, zvakakosha kuti uite maminetsi makumi matatu ekumhanya katatu kana kanokwana kavhiki, sezvo muviri watove nemishonga uye mhasuru dzakasimba kudzivisa kukuvara.

 ChepiriChechinaChishanu
Vhiki 110 min trot + 4 kudzokorora kwe: 3 min kufamba zvine mwero + 2 min kufamba kwakareruka; Pedza ne10 min trot10 min trot + 4 kudzokorora kwe: 7 min kufamba zvine mwero + 3 min kufamba kwakareruka; Pedza ne10 min trot10 min trot + 4 kudzokorora kwe: 7 min kufamba zvine mwero + 3 min kufamba kwakareruka; Pedzisa ne10 min trot
Vhiki 210 min trot + 3 kudzokorora kwe: 5 min kufamba zvine mwero + 2 min kufamba kwakareruka; Pedza ne10 min trot10 min trot + 3 kudzokorora kwe: 10 min mwenje kumhanya + 3 min kufamba kufamba; Pedza ne: 10 min trot10 min trot + 2 kudzokorora kwe: 25 min mwenje kumhanya + 3 min kufamba
Vhiki 310 min trot + 3 kudzokorora kwe: 10 min kufamba zvine mwero + 2 min kufamba kwakareruka; Pedzisa ne10 min trot10 min trot + 2 kudzokorora kwe: 12 min mwenje kumhanya + 2 min mwenje kufamba2 kudzokorora kwe: 30 min mwenje kumhanya + 3 min kufamba
Vhiki 410 min trot + 4 kudzokorora: 10 min kufamba zvine mwero + 2 min kufamba kwakareruka; Pedzisa ne10 min trot10 min trot + 2 kudzokorora kwe: 12 min kufamba zvine mwero + 2 min kufamba kwakareruka50 min mwenje kumhanya
Vhiki 510 min trot + 5 kudzokorora kwe: 3 min kufamba zvine mwero + 2 min kufamba kwakareruka; Pedzisa ne10 min trot30/40 min mwenje kumhanyaMhanya makiromita gumi

Kunyangwe kana kuneta kusingaoneke uye chiitiko chisina kushatisa muviri, zvakakosha kuremekedza nhanho yekudzidzira kudzivirira kukuvara kumhasuru nemabvi, sezvo kuwedzera kunofambira mberi kwekumhanya kuchisimbisa uye kuchiwedzera kuramba kwemuviri.


Kana iwe watove wazadzisa chinangwa chako, tarisa izvozvi maitiro ekugadzirira kumhanya makiromita gumi nemashanu pano.

Maitiro ekukurumidza kukwikwidza kuwana

Kuti uwedzere kuwedzera kwesimba uye kutsungirira, zvakafanira kusanganisira kuwedzera mukudzidzira kosi, uye kugadzirisa mamiriro emuviri nekukurumidza kupora kwetsandanyama, zvakakosha kuti uchinje nguva dzechiedza chinomhanya panguva yekurovedza muviri.

Uye zvakare, kushanduka pakati pekumhanya uye kufamba kunoshandawo kuita kuti kupisa kwekoriori uye kubatsira nekudzikira uremu. Heano maitiro ekuita Workout yekupisa mafuta.

Maitiro ekusarudza shangu dzakakodzera

Kuti usarudze chaiyo shangu yekumhanya zvakakosha kuti uzive mhando yematanho aunako. Kana tsoka ikabata pasi nenzira yakatwasuka, nhanho haina kwayakarerekera, asi kana tsoka ikabata ivhu zvakanyanya nechomukati, nhanho inodanidzirwa, uye kana iri yekunze, iyo nhanho inosimudzwa.

Kune akakosha mateki emhando yega yega yetambo, sezvo achibatsira kugadzirisa chinzvimbo chetsoka, uyezve zvakakosha kuongorora huremu hweshangu, nyaradzo uye kuti haina mvura here, kunyanya kune vanhu vanowanzo mhanya mukati nharaunda dzakanyorovera kana kunaya. Ona maitiro ekuziva mhando yematanho ekusarudza shangu dzakanakisa pano.

Kana iwe uchinge uchinge uchirwadziwa uye kusagadzikana panguva yekudzidzira, ona zvitanhatu zvikonzero zvikuru zvekutambudzika mukumhanya.

Tarisa matipi aTatiana Zanin eresipi yeyakakura yakagadzirirwa isotonic kusimudzira kudzidziswa kwako:

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