Ukufaneleka bikini: ukudla okufanele nokuvivinya umzimba okufanele ngoba dieters

Umzimba emzimbeni wethu kungenziwa kuphela uma eqhathaniswa sishiswe ngomlilo esithandweni. ulimi yakhe ungafaka carbohydrate, amaprotheni ngokweqile amafutha ukuthi liphazamisane ukuphila eziningi kangaka wobulili fair. On indlela efanele usethe isithando, futhi kuzoncika umphumela ifomu lakho ngokomzimba. Nokho, abanye indlela yokudla ehambisana nempilo ukuxazulula inkinga. Ngokusho abaqeqeshi eziningi, kudinga indlela olunzulu. Lokho-ke inikeza bikini ukuqina. Ngokudla okunempilo nokuvivinya umzimba, kanye nesimo sengqondo esifanele kusiza ukuba sibhekane nale nselele futhi sifinyelele amafomu ekahle.

ulwazi olujwayelekile mayelana nemidlalo endaweni

Amazing ukuqina bikini letentelwe kuphumelelisa ekahle sokwakheka komzimba. Lena mkhuba ahlukene ukufaneleka, okuyinto zenani olinganise avumelanayo umzimba wonke, umusa cat, kanye impumuzo ebonakalayo. Futhi wokuzilibazisa ewusizo, kuyilapho abanye zibe umsebenzi wangempela oyedwa ukuqeqeshwa okunjalo. Imiphumela yomsebenzi wabo, womabili amaqembu abesifazane, unganqikazi ukukhombisa. Ngokuvamile kuba izithombe zokuzivocavoca. Ngokwesibonelo, awusebenzi ngakho owaziwa umsubathi Brazilian futhi owawina lenqwaba izihloko Larissa Reis.

By the way, Wabasaqalayo eziningi abasubathi Lesisemkhatsini yokuzama ukulondoloza idayari noma ibhulogi inthanethi. Ngo them they tshela, nendlela yokuqeqesha, lokho izakhi yezemidlalo "yokuthakwa kwamakhemikhali" ukuthatha. Futhi iningi lazo ukukhuluma mayelana nokudla okufanele futhi kunokulinganisela yini. Ukufaneleka bikini, ngokuvumelana kubo, akunakwenzeka ukuba ngiye enkosini ngaphandle imithetho elula. Ngaphezu kwalokho, kubalulekile ukulungisa ngokuphelele ekudleni kwakho nokudla imodi.

"Bikinistki" futhi bodybuilders zesifazane

Ngenxa ukufana ethile ohlelweni umsebenzi ukuqina bikini ingafaniswa sawo esiningi zesifazane. Kuzo zombili izimo, ukumodeliswa umzimba kwenziwa ngezithukuthuku ukudla okunempilo, ukuphuza umbuso ngokuphumelelayo ezenziwe futhi ezikhethiwe amaseshini ejimini. Nazi izinto ezimbalwa ezibonakala nje abasubathi kungukuthi efanayo. "Bikinistki", ngokungafani abesifazane bodybuilders bheka ivumelane ngaphezulu. Abanaso imisipha kakhulu bulging. Ngokubukeka, kungukuthi akhishwa. Futhi ngempela kumelwe ngivume, ubukeka njengabesifazane kanye zemvelo.

Ngikuphi okuhlukileko mayelana imfanelo ka bikinis bodyfitness?

Ngezinye nengaphakathi bodyfitness nobungqabavu bikini yayo efanayo. Bobabili izinkomba ahloselwe obunobunye umzimba ukudonsa. Kuzo zombili lezi zimo, indlela olunzulu ehlanganisa Ukudla, olunzulu amandla imithwalo futhi ukusetshenziswa kwezidakamizwa fat-evuthayo. Plus yonkhe lemikhakha ezihlobene nokusebenzelana imincintiswano efanayo.

Njengomhlaba "bikini", bodifitnes kubhekwe esinye sezifundo entsha, egxile ubuhle yobuhle futhi Imizimba wezemidlalo. "Bikini" - liphinde igama ukuqokwa evunywe iCongress of the International Federation of Ukwakha umzimba kanye Ukufaneleka ngo-2010. Ukuze isihloko "bikini onobuhle" ongacela wobulili fair, unomzimba wabuka enhle, yabasubathi ngesikhathi esifanayo aesthetically olumnandi Imizimba. Ukuze bahlanganyele badinga ukulandela yokudla nokuvivinya umzimba.

Iziphi izifundo esingazifunda sifinyelele ukuqina bikini?

Ukufaneleka bikini (yokudla nokuvivinya umzimba kuwo zidlala indima ebalulekile) - a empeleni esasisesisha, kodwa kakade ethandwa yiningi bendabuko lokuphakamisa zesifazane sawo esiningi. Inhloso yayo emhlabeni wonke angaphezu kuka kungase kubonakale efika kuqala. Ngokusho abaqeqeshi eziningi, ixhunyaniswe kabusha of "yensimbi ezemidlalo" futhi yawenza ke phakathi kwabo.

Nge efanele umsebenzi yilo mdlalo kuyasiza balahle fat ngokweqile kanye cellulite ongakhethi. Ingasetshenziselwa ukuthola ngombala, umzimba ngombala, isikhumba enempilo futhi ngokulinganisela ukwanda yemisipha.

Futhi-ke, ekufinyeleleni imiphumela ebonakalayo, amantombazane umsubathi kalula unqobe izinhlelo ekhona futhi ukwandisa kakhulu ezingeni yabo ukuzethemba. Konke lokhu kubasiza ukuba sifinyelele ukuqeqeshwa kuhlelwe kahle sokufaneleka bikini. Ngokudla okunempilo nokuvivinya umzimba nanesandla kumiswa umzimba wakho futhi isimo sengqondo esihlukile.

Ngingathola kumcimbi?

On umncintiswano "bikini" ungathola ubani esifanelana nohlelo lakho. Ikakhulukazi, phakathi nokuhlola ababeqhudelana amajaji uyakucabangela Ukuklanywa komzimba kanye nomthethosisekelo yasekuqaleni. Kumele babe nemilenze emide, intamo kanye esifubeni hhayi side kakhulu. Iqhaza main udlalwa lapha emvelo idatha propensity nokuhlanganyela ukuma esiphelele.

Okwamanje, kuba uhlobo yafuna kakhulu ezemidlalo kanye umncintiswano omkhulu. Kunzima ukuba aphule, kodwa ngempela. Ukuze wenze lokhu kuyodingeka isikhathi eside futhi kanzima ekuqeqesheni. Kodwa into - ukukhohlwa mayelana sweet futhi okumnandi.

Amathiphu Wabasaqalayo: ukuqala lapho

Uma unquma namanje kahle lokhu umdlalo bezijabulisa, kodwa umsebenzi, qala babonisana okhokhelwayo. Njengomthetho, imiyalelo efana ukunikeza Abafundisi zokuzivocavoca noma bikinistki odokotela ' ". Ngokwesibonelo, amathiphu wabaqalayo ihlinzeka imodeli ukuqina, futhi winner yangaphambili "Bikini" emncintiswaneni wedolobha phakathi izifunda Ekaterina Usmanova. Kuhle umsubathi, ngasendleleni, waba nenhlanhla ukushada uchwepheshe imfanelo instructor.

Ngokwe intombazane, ukulungiselela ukuqina bikini Kumele siqale ngesimo sengqondo esifanele futhi umsebenzi kahle ebekiwe. Wayengeyena esivuna ukudla, kodwa uncamela udle kwesokudla. Ngo imenyu kwezinkathazo zakhe zansuku zonke uhlale Igumbi izithelo, imifino, okusanhlamvu, kanye inyama kanye nenhlanzi imikhiqizo.

Yini ehlanganisiwe uhlelo eziyisisekelo?

Ngokusho abanolwazi "bikinistki" zonke saqala uyaqhubeka womdlali zidinga uhlelo siqu ukuqeqeshwa. Kodwa kukhona okuthiwa angaphambili, okuyinto abanamathela imfundamakhwela. Sekukonke ukuqina bikini (ngaphambi nangemva umsebenzi Kunconywa ukuthi uphuze ekhethekile amandla iziphuzo) yakhelwe izinsuku 5.

Kusukela ngosuku lokuqala, abasubathi ukuvivinya umzimba ikakhulukazi emahlombe. Ngokwesibonelo, lokhu kungase zihlanganisa ukuqeqeshwa elandelayo:

• Kusukela imile press up (kwenziwa sisindvo semikhakha elincane).
• Kuyinto eyehlelayo kancane, futhi ngemva kwayo dumbbell livela imile (Izisindo kuthiwa some esifubeni).

Ngosuku lwesibili igxile emuva biceps. Ngokwesibonelo, kungase kube dumbbells wiring ngenkathi mile isixhumanisi ingalo, nokuphakamisa izinsimbi ngenxa ikhanda. Ungase futhi uhlale phansi futhi ukuphuma phezu bar. Ngosuku lwesithathu igxile emahlombe futhi emuva, ezine - emlenzeni, kwathi owesihlanu - the triceps futhi emuva.

Ukufaneleka bikini: ukudla kulinganiselwa kanye nokuzivocavoca

Kwamanye izintokazi neminye Ukudla ubhekwa panacea. Kodwa, ngokuvumelana 'bikinistok "abanolwazi, kubalulekile ukuthola ukuzimelela phakathi kwezidingo izingqinamba e ukudla kanye nezemidlalo. Futhi lapho ukhetha ukudla kufanele anqume iphesenti yamafutha amaningi emzimbeni maqondana isisindo somzimba wakho. Lokhu kubalwa libizwa kwinhlolokhono. Iqhutshwa ukuzivocavoca kakhulu phambi ukuqeqeshwa.

Ngaphezu kwalokho, kusukela ekudleni, imithetho ethile ukudla okufanele zilandelwe. Ikakhulukazi, ekudleni kwakho kufanele kube amaprotheni ezingaphezu kuka carbohydrate namafutha kancane samanje. Futhi kuwufanele kabusha amandla isimiso sakho ngokuya isimiso kweminyango. Lokhu kusho ukuthi kumele ube okungenani izikhathi 6-7 ngosuku, kodwa izingxenye ezincane. Ngakho, uma lonke usuku, nawe akufanele baphuze ngaphezu 2000 kcal, ukubaluleka amandla bakhonze ngasinye kuyoba kcal 300-330 kuphela. Lapha lesi simiso banamathele abasubathi ukuqina bikini. Ngokudla okunempilo nokuvivinya umzimba - izinsika ezimbili elinamandla elakhiwa futhi umzimba kwabadlali.

Yini hhayi ukudla ukudla?

Uma ushintsha ekudleni, wathi umfundisi "bikini", inani kilojoule ukudla kufanele kancane kancane. Kungenjalo, uzibeka engcupheni ngokushesha okukhulu ulahlekelwe yemisipha. Akufanele aphuze utshwala, futhi ukuhluka kusaladi. Iningi mikhiqizo endaweni ephakeme kakhulu ngaphezu kilojoule. Ngaphezu kwalokho, bathole ezinye zezici zalo sikwazi ukulondoloza amanzi emzimbeni, okuyinto kunciphisa amathuba ukuncipha.

Sample imenyu "bikinistok"

Ngokuvamile, abasubathi imenyu olinganiselayo ubukeka ezifanayo. Nakuba zikhona izici ezithile okuhlukile. Ngokwesibonelo, i-ibhulakufesi eziningi amantombazane uthanda ukudla amaqanda qanda, oatmeal, isipinashi, nocezu elincane ubhamubhamu noma ikiwi. Njengoba isidlo ukukhanya ngeke ivumelane abilisiwe inkukhu noma turkey webele futhi isipinashi amahlamvu. Ngezinye kwasemini nawe ungadla inyama yenkonyana abilisiwe kuvuvuzelwa ubhatata futhi asparagus. Umthamo is arcade kwenziwa kusukela inkukhu abilisiwe broccoli steamed. Futhi ukuqedela usuku kungaba dinner zezinhlanzi (steamed) kanye uphizi oluhlaza.

A amazwi ambalwa mayelana ukuqeqeshwa

Njengomthetho, "bikinistki" akusho ukuthi sikwenze at i ukwanda ngokweqile e yemisipha. Ngakho-ke, asetshenziselwa imithwalo amandla, kodwa hhayi oshisekayo. Ngokuvamile, basebenzela isimiso okwandisa inani ezinikezwa noma okuthandayo ukuqeqeshwa wesifunda. Futhi ukuze ngokushesha ashise amanoni zomzimba, bazama ukuhlanganisa kadiotrenirovkami amandla umthwalo. Futhi-ke, a lot of ukunakwa ikhokhelwa umsoco. Njengoba ubona, ukuze balukhulume kahle Ukudla ukuqina bikini kanye nokuzivocavoca Makufakwe busobala.