Anita Lutsenko ya zama wata alama ce ta asarar rayuka ga dubban dubai masu kallo: yana tare da taimakonta cewa mutane sun rasa nauyi wanda basu tsammanin cewa dawowa da nauyin al'ada shi ne ainihin kuma zai yiwu. A cikin wannan labarin zamuyi la'akari da babban shawarar da Anita Lutsenko ya yi game da asarar hasara, kuma la'akari da ƙananan hadaddun ayyukan akan fatun mai.
Tips
- Fat mai zai yiwu - 80% na nasara ya dogara da abincin ku, kuma kashi 20% ne ainihin motsi.
- Domin farawa da aikin rasa nauyi, kana bukatar ka rabu da samfuran samfurori:
- gishiri da sukari - babu wani abu da ke da amfani a gare su, abinda kawai suke da alhakin shine karin adadin kuzari da tsaftace ruwa;
- 'ya'yan itace masu juyayi a cikin kunshe - waɗannan su ne daidai da adadin kuzari, irin waɗannan juices sun ƙunshi sukari, kuma, sabili da haka, basu yarda da rasa nauyi tare da Anita Lutsenko;
- 'ya'yan itatuwa mai dadi suna dauke da ƙwayoyin carbohydrates masu yawa, kuma ba wai kawai muyi sha'awar mu ba, amma har sau da yawa za mu juya cikin kudaden nama,' ya'yan itatuwa irin su inabi, cherries, ayaba ba za a dauke su ba;
- fararen shinkafa da kuma hatsi iri-iri ma sun zama marasa amfani kuma suna da carbohydrates ne kawai, sun maye gurbin su tare da marasa tabbas analogs;
- Ya fi kyau maye gurbin muesli tare da flakes, bran da hatsi;
- Cikakke wuya suna da yawa kuma ba za a iya haɗa su cikin jerin abubuwan da aka zaba ba a lokacin da suke tare da Anita Lutsenko.
Aiki
Domin yin famfo da dukan jiki yana daukar lokaci mai tsawo, wanda muke, kamar yadda ya saba, ko da yaushe basu da isasshen. Anita Lutsenko yana ba mu gymnastics don asarar nauyi , wanda zai bunkasa hanzarin ƙarfin metabolism a cikin jiki na tsawon sa'o'i bayan zaman.
- Muna dumi - mun haye makamai a gaba da baya, muna gudanar da sauyewa da baya. Mun dauka kafa, daya bayan daya, mun durƙusa a gwiwoyi, an guga zuwa buttocks kuma mu shimfiɗa tsokoki.
- Muna yin sauyawa daga wannan kafa zuwa ɗayan: mun kintsa kafa ɗaya, na biyu na tsaye kuma yana kallon gefe, muna adana matsayi na ɗan gajeren lokaci don jin damuwa.
- Tsinkaya tsakanin kafafu. Yi hanzari a tsalle kuma yi hannunka a ƙarƙashin gwiwoyi. Tsattsauran - a mike.
- Muna dauka a hannun hannu (a maimakon wani dumbbell zaka iya ɗaukar kwalban yashi), suma kuma yi latsa hannunka - sau 10.
- Muna daukan girmamawa da kwanciyar hankali, ƙwaƙwalwa cikin hannuwanmu, muna yin haɗin gwiwa a kowane hannu.
- Mu tashi. Kulle tare, zamu sauke jikin mu da hannayenmu, tada kafa ɗaya daga 90 °.
- Mun kwanta a ƙasa: ƙafar kafa na dama na da ƙarfi, hagu hagu ne, a hannun dama shine dumbbell - hannun ya nuna sama. A lokacin da muka ɗaga jikin, muka ɗaga hannunmu sama - sau 10 a daya hannun.
- Mun yi tsalle 10 a tsawon.
- Mun yi tsalle a kan igiya.
- Kashe motsa jiki 7 a hannun hagu.