Anita Lutsenko akava chiratidzo chekurasikirwa kwemazana makumi ezviuru zvevatariri: zvaiva nekubatsira kwake apo vanhu pakupedzisira vakaremerwa uremu avo vaisafunga kuti kudzokera kuhutano hwemazuva ose ndezvechokwadi uye zvichazadzika. Muchikamu chino tichakurukura mazano makuru aAnita Lutsenko ekurasikirwa kwekureruka, uyewo kufunga nezvekukwirira kwemaitiro emabasa ekupisa mafuta.
Mazano
- Kupisa mafuta kunokwanisika - 80% yekubudirira kunobva mukudya kwako, uye 20% inenge iri kufamba.
- Kuti utange matanho ekurasikirwa, unoda kubvisa zvinhu zvakawanda:
- munyu uye shuga - hapana chinhu chinobatsira mukati mavo, chinhu chavo chavari kutarisira ndeyechimwe chekori uye kuchengetedza mvura;
- michero yemichero mumapakiti - aya ndiwo makirori asina chinhu, majee akadaro ane shuga, uye, saka, haagamuchirwi mukuderedza uremba naAnita Lutsenko;
- Zvibereko zvinotapira zvine mazana ega-carbohydrates, uye haasi kungoita kuti tive nechido chedu, asiwo nyore nyore kuchinja mafuta, michero yakafanana namazambiringa, cherries, mabhanana haafaniri kutorwa;
- mucheka mutsvuku uye zviyo zvakakanganwa zvakare hazvina maturo uye zvinongova zvakagadzirwa nemakhahydrates, achizvitsiva nemasikirwo asina kutenderwa, mifananidzo yakasununguka;
- muesli inonyatsoshandiswa ne flakes, bran uye zviyo;
- Dhizii dzakaoma dzakawanda uye hazvikwanisi kuiswa mumutauro wezvaunofarira panguva yekuchera kumba kumba naAnita Lutsenko.
Kudzidzira
Mukuda kuputira muviri wose unotora nguva yakawanda, iyo isu, seyakajairika, nguva dzose hauna kukwana. Anita Lutsenko anotipa gymnastics yekurasikirwa , izvo zvinokurudzira kukurumidza kwemetabolism mumuviri wose kwemaawa akawanda mushure memusangano.
- Tinodziya - tinoyambuka maoko mberi uye kumashure, tinopinda tichidzoka shure uye mberi. Tinosimudza gumbo, rimwe nerimwe, takanamatira pamabvi, takamanikidzwa kusvika kumabvi uye tinotenderera misungo.
- Isu tinoita shanduko kubva kune imwe mimwe kusvika kune imwe: tinosungira gumbo rimwe, rechipiri rinotarisa uye rinotarisa kune rumwe rutivi, tinochengetedza nzvimbo kwemashure mashomanana kuti tinzwe kutambudzika.
- Yakatambanudzika pakati pemakumbo. Dzoka muhudumuka uye ita ruoko uchibata pasi pemabvi. Yakatambanudzwa - yakarongedzwa.
- Isu tinotora dumbbells (pane dumbbell iwe unogona kutora bhodhoro rejecha), shingai uye ita maoko emaoko kumusoro - 10 nguva.
- Tinosimbisa kusimbiswa pasi, kunyunyuta kwemaoko, tinoita traction dumbbell kune rumwe rutivi.
- Tinomuka. Misungo pamwe chete, tinodonha muviri uye tinoisa maoko pasi, kusimudza gumbo rimwe ne 90 °.
- Tinorara pasi pasi: rutsoka rworudyi rwakakoromoka, kuruboshwe rwakarurama, muruoko rworudyi chiratidzo chekutuka-ruoko runoratidzwa kumusoro. Kana tikasimudza mutumbi, tinotambanudza ruoko rwedu kusvika kumusoro - 10 pane rumwe rutivi.
- Tinoita 10 kusvetuka murefu.
- Isu tinomhanyira pamusoro petambo.
- Ita basa rekuita 7 kuruboshwe.