Yako Yemazuva gumi Anti-Flab Routine

Zvemukati

• Ongororo ye

Shevedza yega yekupedzisira yekutyaira iwe yaunayo uye uteedzere Los Angeles murairidzi Ashley Borden chirongwa chinonyanya kuitika chekugadzirisa maitiro ako ekudya uye mararamiro uye kukanda-kutanga muviri wako muchimiro chakanakisa zvachose. Kungwara kwemaitiro eBorden? Zvishoma nezvishoma kuvaka kwayo. Muchokwadi, pakutanga kuona, zvinoita sezviri nyore kwazvo!

Kune rimwe nerimwe remazuva gumi, Borden anokukumbira kuti ubatanidze tsika imwe nyowani ine hutano uye unamatire nayo. Ndizvo. Poshi. "Pfungwa ndeyekuti shanduko ive nyore," Borden anotsanangura. "Handidi kuti munhu aore mwoyo orega."

Iyo nhanho inokwira paunotanga kuisa tsika yakanaka pane yakanaka tsika, kusvika Zuva regumi, apo iwe uchinyatso hydrating, uchidya zvakanaka, uchishanda uye uchitora yakakosha-kuzvidya moyo nguva yako. Kupfuura zvese, tsika dzako nyowani dzinozoita kuti unzwe wakakura kwazvo, unosungirirwa kweupenyu hwese.

Zuva 1

DIRA MVURA, yakawanda yacho, kuburitsa kunze-kwezororo bloat uye kuzvimba (kazhinji mhedzisiro yekuwedzeredza machipisi, nzungu, uye zvimwe zvine soro-sodium chikafu). Borden anokurudzira kunwa ingangoita magirazi gumi nemasere emvura pazuva. Mvura haingobatsira chete kuburitsa yakawandisa sodium, asi zvakare yakakosha pakushandisa kwakakodzera kweese makuru maitiro mumuviri wako, uye zvinokubatsira kuti unzwe uzere. Usafunge kuti uchakwanisa kunwa mvura yakawanda kudaro nezuva rimwe chete? Tenga wega hombodo hombe yemvura yepurasitiki, zadza iyo, wedzera sadza uye chengeta newe zuva rose. Iwe unozoshamisika nekuwanda kwemvura iwe yauchange uchinetseka nekupera kwezuva.

Zuva 2

Idya MAAWA EGA ESE ATATU, ndapota! Ndiko kudya kutatu uye tuviri tuviri tune utano muzuva rimwe. Heino hunyanzvi: Kudya kwega kwega kunofanirwa kunge kuine mapuroteni akaenzana nemichindwe, zvibhakera zviviri zvemaveggies (pasina bhotela rinorema kana toppings) uye chibhakera-chiyero chekupa chikafu chine hutano senge pasta yegorosi, kana chidimbu che. chingwa chezviyo chichangobva muhovhoni. Usapfuure saizi kana frequency muganho, uye usambozvibvumira kuti unzwe nzara. Mushonga mukuru, anodaro Borden: 4 machena ezai akakanyiwa pamwe nematomatisi 1, akachekwa, chidimbu chimwe chegorosi-chese chegorosi ne 1 spoon lowfat cream cheese. Zvekudya zvekudya, sanganisa mapuroteni nemuchero. Edzai 12 nzungu mbishi uye chibhakera chemazambiringa kana gumi nemaviri maarumondi mbishi neapuro rakasaswa nesinamoni.

Zuva 3

ISAIWO IMWE CARDIO. Nhasi, tanga kushandira kunze - ita chero kubva pamaminitsi gumi kusvika paawa (unogona kupatsanura awa kuita zvikamu zvitatu zvemaminitsi makumi maviri zuva rese kana uchida nguva nehungwaru). Enda kwemaminetsi makumi matanhatu kana zvichibvira, kunyangwe ukaenda zvishoma. Zvino, pamusoro pemazuva manomwe anotevera, ita cardio zuva nezuva - hapana zvikonzero. (Rangarira, urikuedza kutanga tsika; mazuva manomwe akateedzana hachisi chinhu chaunofanirwa kuita kweupenyu hwese!) Shandisa chirongwa chedu chinopisa mafuta papeji 172.

Zuva 4

WEDZERA MUKUTAMBURA. Kutanga nekuita 3-5 maminetsi eaka nyoro kutambanudza mangwanani. "Izvi zvakakosha," anosimbisa Borden, uyo anowedzera kuti kutambanudza kunovhura hudyu flexors uye kunounza kumwe kuchinjika kumusana, saka hausi kutanga zuva rako usina kusimba. Pedzisa zuva nekutambanudza zvinyoro zvakare, kunyanya kana wanga wakagara padhesiki kwemaawa. "Unoda kugadzirira muviri wako kuzorora usati warara," Borden anotsanangura. Kunyanya kukosha, ita yakazara yakatambanuka maitiro mushure meako cardio Workout (kana tsandanyama dzidziya), wakabata padanho rerunyararo kusanzwisisika kwemasekondi makumi matatu pasina kubhowa. (Zvekutambanudza zvaunogona kushandisa mukati mechirongwa, pinda paShape.com/stretching.)

Zuva rechishanu

ONGORORA ZVIKAMU ZVINHU ZVAKO. Wanga uchidya zvakanaka kwemazuva mashanu izvozvi, asi kana iwe wakaita seVashandisi Vemaitiro avo vakaedza chirongwa ichi, iwe ungangodaro wakatanga kutarisana nehukuru hwechikamu uye nekufungidzira kuti ingani huwandu hwakafanira. Dzokera kuZuva 2 uye shandisa iyi yakaomesesa chikamu nhungamiro kune yasara chirongwa. Kana iwe wanga uine nzara chero nguva muhurongwa kusvika parizvino, ongorora ndiro yako: Unogona kunge uchisarudza yemafuta isina mahara panzvimbo yemafafura sarudzo kana chena-furawa carbs panzvimbo yesarudzo dzemoyo dzinokuchengetedza kuzere kwenguva yakareba, se oatmeal nechingwa che pumpernickel.

Zuva 6

TARIRA PAKUDZIDZWA KWESIMBA. Nepo cardio yakakosha pakurasikirwa nemafuta, kudzidziswa kwesimba kunomhanyisa kuedza kwako; simba rekudzidzisa rinovaka mhasuru, iyo inopisa yakawanda macalorie pazororo pane mafuta tishu. Kutanga ne 1-2 maseti e8-12 reps yehuremu hwakadzikama kaviri pasvondo pamazuva asingateedzerane, uye sarudza kurovedza muviri chimwe chikamu chemuviri: maoko, abs, chifuva, musana nemakumbo. Wakatosimudza padanho repamberi? Shandisa huremu hunorema kana kuita zvimwe zvinonetsa kufamba.

Zuva rechinomwe

ZVIPAI ZVENYU KUTAURA PANZVIMBO. Zviyeuchidze wega kanokwana kaviri pazuva kuti umire uye ugare wakareba (iyo iine bhenefiti yakawedzerwa yekuve unoonekwa ipapo ipapo mutete). Tora maminetsi mashoma uye wozvitarisa mugirazi. Dhirowa mapendekete ako kumashure, dzvanya pasi mapepa ako epafudzi, simudza chipfuva chako, dhonza mune yako abs - uye edza kuchengetedza ino yakanaka mamiriro iwe uchifema zvakajairika.

Zuva 8

MIX IT UP. Chinja yako yezuva nezuva kutambanudza yeyoga kirasi (kana kuisa mari muiyo yoga DVD; isu tinoda Gaiam AM uye PM Yoga yeVatangi, $ 20; gaiam.com), kana bhukusa salsa kana imwe kirasi yekutamba yeako cardio. Borden uzivi: Kuita maekisesaizi kunofanirwa kunakidza, kwete ese anoshanda. Kana iwe ukafunga kuomerera nemaitiro ako ekumhanya kana kufamba, zvirinani siyanisa nzira yako kana kusimba.

Zuva 9

Edza imwe REKITI ITSVA, hapana chakajeka, chingori chimwe chakasiyana. Iwe unofanirwa kudzidza kudya izvo zvaunoda, Borden anodaro - kana iwe haumbofa wakaramba uchidya zvine hutano. Dzimwe nguva kungowana nzira nyowani yekubika iyo yekare yekare, yakafanana yekare inokwana kukuchengetedza kubva pakufinhwa kudya uye kudhakwa.

Zuva 10

TORA 10 WAKO. Iwe unofanirwa kuwedzera chimwe chinhu chinozorodza kuhupenyu hwako, kungave kugeza, kukwiza muviri kana kungorovera tsoka dzako pasofa, kuvhara maziso ako nekuteerera mimhanzi yaunofarira paiPod yako. Vashoma semaminetsi gumi vanogona kuzorodza pfungwa dzako. "Munhu wose anoda kusundira miviri yavo kusvika kumagumo," Borden anoti, "asi hapana anoda kuzvitarisira." Pampering inofanirwa: Iwe haugone kuwana wako wakanaka muviri nguva dzese kana ukasatora nguva yekuzvigadzirira tuneups. Zvino iwe unofanirwa kunzwa zviri nani -- uye, zvakanyanya kukosha, kuvandudzwa. Kana iwe ukadonha kubva mungoro mwedzi mishoma kubva ikozvino, usanetseka. Sekutaura kwaBorden: "Iyo 10-zuva anti-flab maitiro anogona kuiswa kuhupenyu hwako chero nguva iwe yaunoda kuti ugadzire hwaro hwehutano hwakanaka uye wako wakanaka muviri."

Ongororo ye