Kiwon lafiyaHealthy cin

Proper bushewa jiki ga 'yan mata

Athletic adadi da aka birge ko a tsufa. 'Yan wasa look shi ne gata na arziki kawai. Wa zai iya yi da kyau adadi kowa da kowa. Don samar da mai kyau tsoka taimako, shi ne zama dole ba ne kawai don lilo, amma kuma ya ci dama. A saboda wannan dalili, musamman rage cin abinci domin Bodybuilders.

Bushewa jiki ga mata shi ne guda kamar yadda na maza. Jigon wannan hanya na rasa nauyi ne zuwa da sauri zuwa rabu da jiki mai. Na yi amfani da shi, yafi da 'yan wasa da kuma Bodybuilders shirya domin a gasar.

Bushewa jiki - quite a grueling sa na ayyuka. Yana da amfani, a moderation, kamar yadda ta yi tsawo a rage cin abinci na iya haifar da daban-daban katsalandan a cikin jiki. Saboda haka, domin bushewa da 'yan mata ya kamata a da za'ayi a karkashin kulawa wani gogaggen mai horo, domin a kanta irin wannan rage cin abinci - mai yawa danniya su jiki, kuma idan ya har yanzu ba wani tattali sabõda shi, kuma zai iya kawo karshen a rashin lafiya. Mutumin kawai ba zai iya tsayayya da hani a abinci da kuma ci. A irin wannan tsalle a abinci ne cutarwa ga narkewa kamar fili.

bushewa jiki ga mata kamata a da za'ayi a cikin 1.5-2 makonni. Ta - kamar yadda wani tabbataccen mataki a cikin jacuzzi. Saboda haka, domin a shekara shi ne isa kawai daya na'urar busar su ci gaba da kanka a babban siffar. Ya kamata a tsare tsunduma a wasanni bada.

bushewa jiki ga mata yakan haifar da wani ci wadannan kayayyakin: bukata a cikin abinci ya kamata hada da sunadarai, kamar gida cuku. A ta kwayoyin tsarin da furotin da shi ne mafi saba da sha na mutum. A gida, a Bugu da kari, high makamashi darajar, wanda yana da muhimmanci ga tsanani motsa jiki. Wannan samfurin za a iya amfani da primary a lokacin azumi kwana. Amma wajibi ne a yi la'akari da cewa a wani gari da jiki ba zai iya shanye fiye da 150 grams wannan samfurin.

Mace Jiki Bushewa kuma daukan wuri a lokacin amfani proteinosoderzhaschih kayayyakin kamar kaza nono, Boiled qwai, wani fillet ramammu kifi. Ba shi yiwuwa a lokacin dieting ci soyayyen, kyafaffen, m, m, gwangwani abinci. Dakatar da wani jam kuma pickles. An shawarar Boiled ko steamed abinci.

A rare lokuta, da indulgence za ka iya ci barbecue. The main mayar da hankali dole ne a kan kayayyakin dauke da wani babban kaso na zare. Wadannan sun hada da kayan lambu, ganye. Domin na wadannan kayayyakin duka na gina jiki, amma dole ne ka cinye su sabo. Amma a karshe, saukarwa daga bushewa da kayan lambu da kuma ganye dole ne a hankali a hankali cire daga rage cin abinci. Su ne dace kawai a farkon na rage cin abinci.

Mace Jiki Bushewa faruwa a cikin wadannan jerin. Ma'aikata yawanci kasaftawa ga wannan babbar mataki for game da watanni 3. Da farko, kana bukatar ka cinye dafa abinci, a kananan adadin na hatsi da kuma kayan lambu. Sa'an nan za ka iya tsallake da furotin da kuma 'ya'yan itace. A mita na abinci qara muhimmanci. Zai yiwu amfani da sweets, amma ba fiye da sau daya a kowace 2 makonni. Su ne mai kara kuzari ga metabolism.

A farkon rabin rana kana bukatar ka ci carbohydrates. Sunadaran suna yarda su ci bayan abincin dare. Wasu kayayyakin bukatar da za a shirya kawai da mai, shi bada shawarar cewa a lokacin da bushewa aiwatar yin amfani da man zaitun ko flaxseed. M mataki abun da ake ci ne na karshe 2-3 makonni. Saboda haka, da sunadaran dole ne ingested a wata iyaka adadin (kasa da kashi 5% na jiki nauyi). Daya kamata ka manta game da carbohydrates, kuma su amfani an rage zuwa 80 grams per day. dewatering mataki kada wuce 4 days. A wannan lokaci, shi yana bukatar kusa iko a kan jihar da kwayoyin.

A lokacin da bushewa, da wani mutum zai iya rasa up to 7 kg na kitse taro. Amma ba kori babban lambobi, saboda wannan hanya ne da nufin yin kawar da kitsen nama. Alal misali, idan kana da wani mako fara rasa fiye da kilogram na total nauyi, yana yiwuwa cewa an riga an rage saboda asarar tsoka taro. A wannan yanayin, biya more hankali ga cardio, ƙara jogging da kuma tafiya karuwa.

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