Sergey Sivets: motsa jiki da kuma abinci mai gina jiki ga nauyi asara

Author Site "Athletic Blog", wani gwani da hakan profile ilimi, master of wasanni Sergey Sivets san mutane da yawa suka zarar sha'awar a Jihar su kiwon lafiya, da kuma jiki. Ya horo da kuma abinci mai gina jiki da shirye-shirye sun taimaka babu ɗaya da ɗari maza da mata saya da cherished form. Hujja - shedu da kuma kalmomi na godiya ga Sergey shafin. Ayyukan na matasa da kuma gogaggen mai horo ne da nufin inganta lafiya salon da kuma bukatar wasan motsa jiki. Mafi shahara nasiha shirye-shirye suna dauke gidaje na bada for nauyi asara.

Wata kila yana da lokaci don fara yin?

Ilimin motsa jiki da aka bai saboda da hankali a cikin Tarayyar Soviet. Safe bada kullum watsa shirye-shiryen a kan rediyo, da kuma kowane majagaba fara da rana tare da kalmomi: "Bude da taga! Mun fara tafiya a kan tabo. " Yanzu ya dauke minti 20 kafin dalibi ga jiki horo ne ba zai yiwu ba. Asarar da muhimmancin ci gaba ta jiki halaye. Kuma ba kawai a cikin yara amma kuma a cikin manya.

A cikin blog, Sergey Sivets akai-akai kwaso malaminsa, wanda shi ne tuki da karfi da kuma karfafa mutane don samun kashe babban kujera kuma a fara a kai a kai ba ka jiki da kuma jiki don motsa jiki. Amma su ma'anar ne kamar haka: "Sports ba samar da tabbacin cewa tsunduma mutane rayu tsawon, amma da amfani da jiki ayyuka da cewa xari bisa dari yiwuwa ya za su iya tashi tsaye bayan na karshe gilashin ruwa."

Motsa jiki a kowane zamani, ba kawai yawan amfanin ƙasa sakamakon a cikin wani nau'i na da kyau da kuma toned jiki, amma kuma taimaka don kula da makamashi na matasa da kuma wuta a cikin zuciyarsa. Saboda haka, shi ne lokacin da ya yi kokarin fitar da wasanni da dama ga kowace hanya na mikawa wani saurayi jiki da kuma ruhu.

Yadda za a motsa jiki a rasa nauyi

Duk wani jiki load a kan tsokoki take kaiwa zuwa kuzari. Duk da haka, akwai wasu siffofin a cikin horo da nufin kona kitse. Wadannan nuances, da bayyana Sergey Sivets. Nauyi asara zai fara a lõkacin jini wurare dabam dabam da aka inganta, wanda na taimaka wa aiki kai na kitse dake karkashin fata, a cikin kwayoyin jikinsu da kuma kona. Wadannan matakai da taimako zuwa cardio.

Na biyu mulki ga nauyi asara - shi ne wasan kwaikwayon na tsauri darussan da wani kaya na babban tsoka kungiyoyin. Alal misali, a guje, hawan keke, iyo, da kwallon kafa, aerobics.

A mafi kyau duka tsawon lokaci na aiki, za su zama 50 minutes, da kuma horo mita - 3 sau a mako.

Fat kona faruwa a wasu zuciya rate (HR), wanda ya zama 70% na minti bumps 220 debe da shekaru. Wannan ne, a cikin shekaru 25 da, da zuciya rate a lokacin da wani mai kona motsa jiki ya kamata: (220 - 25) * 0.7 = 137.

Waɗannan su ne shawarwari ba Sergey wadanda manufa shi ne nauyi asara da kuma inganta kiwon lafiya. Kuma wani abu: da concomitant mulki zuwa sama shawara ne abinci ga nauyi asara. A kocin akwai mawallafa a cikin wannan shugabanci, wanda za a iya saya a musamman hanya.

Shirin ga nauyi asara

Author Sergey Sivets horarwa tsara su don haka da cewa dama ga mutane su zabi daya cewa ya yi daidai da mutum bukatun jiki ci gaba. Wannan shi ne, kocin raba hadaddun cikin namiji da mace; slimming aiki da tsoka taro. Bushewa na jiki da kuma jimiri. kazalika da yin aiki fitar a cikin dakin motsa jiki, a gida ko a kan titi.

kowane shirin bukatun su ne m: a can ya zama babu contraindications zuwa wasanni horo, da kuma darussan a cikin gidaje da aka tsara don daban-daban matakan dacewa.

Samuwa Sergeya Sivtsa shirin - An guje ga nauyi asara. Na farko, shi ba ya bukatar ka biya wani dakin motsa jiki membobinsu, kuma abu na biyu, da zama aikata ba tare da wasanni kayan aiki.

Cross horo

Wa anda suke so su yi pumped up kafafu, ɓullo da na numfashi tsarin, al'ada matsa lamba, mai kyau metabolism kuma a lokaci guda gina wani kyakkyawan jiki kamata kula Sergeya Sivtsa a guje motsa jiki.

Jagora na Sports bada shawarar sabon shiga fara da goma minti jogging zaman a wani sauki taki. Azuzuwan a cikin wannan yanayin ya ci gaba har mako uku. A wannan yanayin, kowane lokaci cikin nesa za su kara. Idan ka fuskanci wani gudu ana maye gurbin da tafiya, da kuma bayan inganta koma horo a sake. Don wahalad da aikin yi na maza, misali, Sergey Sivets rika karba a dumbbell da daya zuwa uku kilo. Bayan makonni uku da horo za a iya ƙara yayin jogging.

motsa jiki "Gudun a nesa na 3-5 km":

• Gudun mita 400 zuwa dumama tsokoki. Kasa-talakawan taki.
• A minti biyar mikewa tsokoki.
• Running tazara hanzari. A wani nesa (3-5 km) kana bukatar ka gudu 5 guda a wata azumi taki for 150 mita.
• A minti biyar mike.

Janar Sergeya Sivtsa shawarwari a kan abinci mai gina jiki ga nauyi asara

Specialist a wasanni da motsa jiki da al'adu a cikin articles da kuma shirye-shirye a kan abinci mai gina jiki ga nauyi asara mayar da hankali a kan abin da za ka iya ci dadi abinci, amma ya rasa nauyi. Sergei ce da yunwa a cimma sakamako mai yiwuwa ne, amma ba yaba siffofin da kuma cin hanci da rashawa kiwon lafiya. Hakika, suna da muhimmancin hidima, amma abu mafi muhimmanci, da cewa rage cin abinci mai gina jiki ya kamata kunshi dama abinci.

Babban makiya manufa adadi masu azumi utilizable carbohydrates: biscuits, sweets da kuma wuce kima amfani da m abinci.

A rage cin abinci domin nauyi asara kamata fi kayan lambu salads da low-mai yogurt, fari kifi steamed oatmeal tare da 'ya'yan itace, low-mai gida cuku, hatsi, ganye da kaza nono.

rage cin abinci girke-girke

Sergey Sivets ba kawai ya kula da shirye-shiryen da abun da ake ci for nauyi asara da kuma samun ramammu tsoka, amma kuma a kai a kai yana sanya a kan ta website bayani a kan shirye-shiryen da ake ci jita-jita daga su biyan kuɗi, daya daga wanda za a gabatar daga baya.

Girke-girke na wani dadi salatin da ake kira "Kayan hadaddiyar giyar". Sinadaran:

• farin kabeji.
• Broccoli.
• gwangwani Peas.
• ganye.
• karas.
• barkono.
• man zaitun da gishiri.

Karas da kuma iri biyu kabeji broth. A raba tasa Mix da sauran sinadaran, kakar tare da gishiri da kuma cika da man fetur. Sa'an nan haɗi da dafa kayayyakin da yankakken kayan lambu. Kuma duk da haka - mai amfani da kuma araha slimming salatin ne a shirye!