U-Anita Lutsenko waba ngumqondiso wokulahleka kwesisindo ngamashumi amawaka ababukeli: kwakuncedo lwakhe ekugqibeleni abantu belahlekelwa ubunzima abazange bacinge ukuba ukubuyela kwisilinganiselo esifanelekileyo kwaye kuya kuzaliseka. Kule nqaku siza kuqwalasela ngcebiso engundoqo ye-Anita Lutsenko yokulahlekelwa kwesisindo, kwaye uqwalasele ngokukrakra okukhulu kwemisebenzi kwi-fat burning.
Iingcebiso
- Ukunyuka kwamafutha kunokwenzeka - i-80% impumelelo ixhomekeke kwisondlo sakho, kwaye i-20% ngokuqinisekileyo iyintlangano.
- Ukuze uqalise inkqubo yokulahlekelwa ubunzima, kufuneka ulahlekise imveliso ethile:
- ityuwa kunye noshukela-ayikho into ebalulekileyo kuyo, into kuphela ejongene nayo yile khalori eyongezelelweyo kunye nokugcinwa kwamanzi;
- izithelo zepiliti kwiiphakheji - ezi zii-calories ezingenanto, ezo ziselo zinefuthe, kwaye ngoko, azivumelekile ukulahlekelwa isisindo kunye noAnita Lutsenko;
- Iziqhamo ezinomsoco ziqulethe i-carbohydrates elula, kwaye ayinakudla kuphela ukutya kwethu, kodwa ibuye iguqule iifomathi, iziqhamo ezifana neidiliya, i-cherry, iibhanana akufanele zithathwe;
- irayisi ezimhlophe kunye neetyuwa ezihlanjululweyo zizinto ezingenamsebenzi kwaye zizinto ezikhawulezileyo zemiqheqhejini, zithatha indawo yazo engazange ziphathwe, zingabonakaliyo, zingabonakaliyo;
- i-muesli ithatyathelwe indawo eninzi kunye neengqungquthela, i-bran kunye neesinkwa;
- Iitshizi ezinzima ziqhamo kwaye azikwazi ukufakwa kwiluhlu lwezinto ezikhethiweyo ngexesha lokunciphisa ekhaya kunye noAnita Lutsenko.
Ukuzivocavoca
Ukuze ukupompa umzimba wonke uthatha ixesha elininzi, apho thina, njengesiqhelo, soloko singanele. U-Anita Lutsenko usinika i- gymnastics yokulahlekelwa isisindo , okuya kukukhuthaza ukukhawuleza kwe-metabolism kuwo wonke umzimba emva kweeyure eziliqela emva kweseshoni.
- Sifudumala - siwela iinqonga phambi nangasemva, senza i-swings back and out. Siphakamisa umlenze, enye ngenye, siqhube ngamadolo, sicinezele ukuya emathangeni kwaye silula izihlunu.
- Senza utshintsho ukusuka emlenzeni omnye kuya kwesinye: siphula umlenze omnye, okwesibini iqonde kwaye sijonge kwicala, sigcina isikhundla semigqa embalwa ukuziva uxinzelelo.
- Echanekileyo phakathi kwemilenze. Gxininisa ekuxumeni uze wenze ukumbamba phantsi kwamadolo. Echanekileyo - ilungiswe.
- Sifaka isandla se-dumbbells (endaweni yesigxina ungathabatha ibhotile yesihlabathi), u-squat uze wenze ucinezelo lwezandla phezulu-amaxesha angama-10.
- Sithatha ugxininiso lokulala phantsi, ukudibanisa ezandleni, senza i-traction dumbbell ngakwesandla esinye.
- Sivuka. Imisongo kunye, siwisa umzimba kunye nezandla phantsi, phakamisa umlenze omnye ngo-90 °.
- Salala phantsi: umlenze wesokudla ugobile, ngakwesobunxele uye ngqo, ngakwesokunene kuyisidenge - isandla sichazwe phezulu. Xa siphakamisa umzimba, silula isandla sethu phezulu - amaxesha ama-10 ngesinye icala.
- Senza i-10 ijumps ubude.
- Sigxuma kwintambo.
- Yenza umsebenzi wokusebenza 7 ngakwesobunxele.