U-Anita Lutsenko waba uphawu lokulahlekelwa kwesisindo ngamashumi ezinkulungwane zababukeli: kwakungenxa yelusizo lwakhe lapho abantu ekugcineni belahlekelwa isisindo ababengacabangi ukuthi ukubuya kwesisindo esivamile kungokoqobo futhi kuzogcwaliseka. Kulesi sihloko sizocabangela iseluleko esiyinhloko sika-Anita Lutsenko sokulahlekelwa isisindo, futhi sicabange ngokukodwa okukhulu kwemisebenzi yokushisa kwamafutha.
Amathiphu
- Ukushiswa kwamafutha kunokwenzeka - impumelelo engu-80% ixhomeke ekutheni umsoco wakho, futhi 20% impela ukunyakaza.
- Ukuze uqale inqubo yokulahlekelwa isisindo, udinga ukuqeda imikhiqizo eminingi:
- usawoti kanye noshukela - ayikho into ewusizo kubo, into kuphela abayithintekayo yi-calories engeziwe nokugcinwa kwamanzi;
- izithelo zezithelo emaphaketheni - lawa makhalori angenalutho, ama-juice anjalo afaka ushukela, ngakho-ke awamukeleki ekulahlekelweni isisindo no-Anita Lutsenko;
- Izithelo ezimnandi ziqukethe ama-carbohydrates amaningi alula, futhi azigcini nje ngokudambisa ukudla kwethu, kodwa futhi ziphenduka kalula amafutha, izithelo ezifana namagilebhisi, cherry, ubhanana akufanele kuthathwe;
- ilayisi elimhlophe namabele okuhlutshiwe ayinamsebenzi futhi angama-carbohydrate asheshayo, awafaka esikhundleni semvelo engaphenduliwe, ama-analogi angenaphutha;
- i-muesli ishintshwe kangcono ngama-flakes, bran and okusanhlamvu;
- Izinyosi ezinzima zikhulu kakhulu futhi azikwazi ukufakwa ohlwini lwazintandokazi ngesikhathi sokunciphisa ekhaya no-Anita Lutsenko.
Ukuzivocavoca
Ukuze upompe wonke umzimba uthatha isikhathi esiningi kakhulu, thina, njengesijwayelekile, ngaso sonke isikhathi asinakho okwanele. U-Anita Lutsenko usinikeza izivocavoca zokulahlekelwa isisindo , okuzokhuthaza ukusheshiswa kwe-metabolism emzimbeni wonke amahora ambalwa emva kweseshini.
- Sifudumala - siwela izingalo phambi nangemuva, senza izimpande. Siphakamisa umlenze, ngamunye ngamunye, siqhube ngamadolo, sicindezeleke emagodini bese sisula imisipha.
- Senza ushintsho kusuka emlenzeni owodwa kuya komunye: siguqa umlenze owodwa, owesibili uqondile futhi ubukeka ohlangothini, sisindisa isikhundla samasekhondi ambalwa ukuzwa ukucindezeleka.
- Ihlelwe phansi phakathi kwemilenze. Gxumela ekujuleni futhi wenze isandla sokubamba phansi kwamadolo. Iluliwe - iqondile.
- Sifaka isandla se-dumbbells (esikhundleni se-dumbbell ungathatha ibhodlela lomhlabathi), u-squat uphinde wenze umshini wezandla up - izikhathi ezingu-10.
- Sithatha ukugcizelela phansi, izimbongolo ezandleni, senza i-traction dumbbell ngakwesandla esisodwa.
- Sivuka. Ukubamba ndawonye, siwisa phansi umzimba kanye nezandla phansi, ukuphakamisa umlenze owodwa ngo-90 °.
- Silala phansi: umlenze wesokudla ugobile, ngakwesobunxele uqondile, ngakwesokunene kuyisimungulu - isandla siphakanyisiwe phezulu. Uma siphakamisa isidumbu, sithumela isandla sethu phezulu - izikhathi 10 esandleni esisodwa.
- Senza ama-10 aphindwe ubude.
- Siphonsa ngentambo.
- Yenza umsebenzi wokuzivocavoca 7 ngakwesokunxele.