U-Ani Lorak, umculi odumileyo wase-Ukraine, ixesha elide wayehlushwa yiengxaki zezilwanyana eziqhelekileyo: emva kokuzala kwakhe ubunzima bexesha elinde. Kwintombazana eyayifumene kwakunzima kakhulu ukuyifumana ukulinganiswa kwimiba emitsha, leyo, engaphezulu, ayifuni ukuhamba. Nangona kunjalo, umculi akazange aphelelwe ithemba, kuba umntwana wakhe wayehlala ehlala kuye kuqala. Kamva kwaziwa ukuba u-Ani Lorak wayelahlekelwe bunzima - ngo-15 kg!
U mncinci Ani Lorak?
Kunzima ukubiza inkqubo yokulahleka kwesisindo, esetyenzisile umculi, ukutya u-Ani Lorak. Wayesebenzisa amacebo awaziwayo, awanikezela iziphumo ezilungileyo - bonke abalandeli bathi u-Ani Lorak wayelahlekelwe ubunzima obukhulu.
Okokuqala, umculi wathatha ezi zilandelayo zilandelayo kwimigaqo kwaye azilandele ngokuqinile, kungakhathaliseki ukuba kwenzekani:
- ukwala nayiphi na isonka, iimveliso zokubhaka, umgubo opheleleyo;
- ukwala amanqatha, okuthosiweyo, ukutya okutshaya;
- ukula utywala;
- wenqaba ukutya emva kwe-19: 00;
- ukwala ukutya;
- ukuthotyelwa kolawulo lokusela, iglasi yamanzi ekuqaleni kokuvalelwa yindlala kwaye nje ixesha elifutshane emva koko - ukutya.
Ngenxa yoko, ukutya kwe-Lorak kwakhiwa ngokukodwa kwiziqhamo, imifuno kunye neentlanzi ezincinci zintlanzi. Le ndlela yokutya ivumela umculi ukuba alahlekelwe isisindo kwaye agcine ubunzima bakhe kwizinga elifunayo. Imifuno emitsha ayikwazi nje ukunciphisa kakhulu i-caloric intake, kodwa iphinde iphucule imetabolism. Ukongezelela, iimveliso zendalo zezityalo zizityebi kwifiber, ezikuvumela ukuba ususe yonke indawo yesisu kunye nokuphelisa i-toxins kunye ne-toxins.
Njengabaninzi bokutya, u-Ani Lorak ukholelwa ukuba isiseko sokutya okunempilo sisondlo esincinci. Kungenxa yokuba kufuneka udle amaxesha angama-5-6 ngemini kwiincinci ezincinci - kungekhona ngaphezu kwezinto ezifaneleke kwiintendelezo zakho. Umculi uthi ukuba le ndlela ayinakwenzeka ukuba angabi nciphisa umzimba! Ukongeza, ngexesha lokutya, kufuneka ushiye ukusela - kwaye ungaphantsi kokusela emva kokutya. Ilula iindonga zesisu kwaye yenza ukuba udle okungaphezu kokufunayo, kwaye ufumane ukuqonda kobuxoki.
Ngombulelo wokutya okweqhekeza ngexesha elide, umzekelo, kanye ngeveki, unokuziphathela kwisithandwa kwaye awukho isidlo esibalulekileyo. Kuba u-Ani Lorak iifatata ezatyiweyo, endibathandayo kakhulu, kodwa akanako ukutya rhoqo. Nangemva kokuba le nxalenye isahlulo ngeveki, umculi uyazama ukuzama ukuqhuba umzimba ngokuqhelekileyo.
Ubonisa u-Ani Lorak
Kwiqela lezempilo, umculi akanalo ixesha lokuhamba, kodwa usika ihafu yehora imihla ngemihla yokuzivocavoca ekhaya. Ukongezelela, ukuzondla ngendlela yomculi, amakhonsathi anceda: nganye ukusebenza, ulahlekelwa ngephilogram yesisindo ngasinye. Ezi zinto zincinci zivumela ukuba ahlale e-toned:
- Ukufudumala kwentamo. Ukwenza ityhula ye-8 ijika enye indlela, ibe enye. Emva koko
ngoko yenza iintlambo kunye nokujika kweentloko - kwakhona amaxesha angama-8. - Ukufudumala kwamagxa kunye nomzimba. Ukwenza iisetyhula eziyi-8 kunye namahlombe emva nangaphambili, ngoko-ke amaninzi amaninzi kunye nomzimba.
- Yenza i-20 sit-ups ngokukhawuleza, njengokungathi uhleli esihlalweni esingabonakaliyo, ephakamileyo ukuya emadolweni.
- Ukwenza i-push-ups eqhelekileyo esuka kwisantya (kungekhona emadolweni).
Ukuze uxhasane nomfanekiso, umculi akadli ngokufanelekileyo kwaye wenza imisebenzi elula, kodwa ngokuqinisekileyo uhamba neenkqubo ezahlukeneyo. Ngokomzekelo, ukutyelela i-massage kunye neenkcukacha ezahlukeneyo kwi-spa. Ukongezelela, uluhlu lweenkqubo zakhe ezithandayo luquka uhlamba lwamadaka olukunceda ngokukhawuleza ukulwa nesikhumba kunye ne-cellulite.