Mokhoa oa ho fokotsa letheka

Litaba

• 1. Boikoetliso ba ho tiisa letheka
• 2. Phekolo ea botle

Mekhoa e metle ka ho fetisisa ea ho fokotsa letheka ke ho ikoetlisa ka mokhoa o itekanetseng kapa o matla, ho ja hantle le ho sebelisa mekhoa e metle ea ho phekola, joalo ka radiofrequency, lipocavitation kapa electrolipolysis, mohlala.

Mafura a lethekeng ke litholoana tsa ho ja likhalori tse ngata ho feta tseo o li sebelisang letsatsi ka leng. Basali, ka lebaka la tšusumetso ea lihormone, mafura a atisa ho ipokellela pele ka mpeng, maraong le breeches, athe ho banna e bokellane haholo libakeng tsohle tsa mpa.

Mekhoa e metle ea ho fokotsa letheka kapele ke:

1. Boikoetliso ba ho tiisa letheka

Ho fokotsa letheka, ho kgothaletswa hore boikoetliso bo etsoe ho potlakisa metabolism ea hau le ho o thusa ho chesa likhalori tse ngata joalo ka:

• Ho matha seterateng kapa ho treadmill metsotso e 45 ka letsatsi. Boikoetliso bona bo chesa likhalori tse ka bang 250-400, bo kenya tšebetsong metabolism 'me bo ntlafatsa boemo ba' mele le matla a pelo le pelo, bo be molemo haholo bakeng sa bophelo bo botle mme haholo mafura a tukang;
• Ho tsamaea ka potlako e ka bonts'oa bakeng sa ba sa khoneng ho matha, moo ho ka etsoang ho tsamaea ka matla, ka lebelo le potlakileng ho sebelisoa lieta tse ntle ho tiisa tšusumetso manonyellong. Nako e hlokahalang ea ho chesa mafura e lokela ho ba hora e le 'ngoe. Liphello tse ntle li etsahala haeba ho tsamaea ho etsoa khahlano le moea kapa letsoapong hobane ho hlokahala ho etsa boiteko bo matla ba 'mele, ho chesa likhalori tse ngata;
• Lula sebakeng sa mapolanka metsotso e meraro ka letsatsi hape ke tsela e ntle ea ho sebetsa mesifa ea mpa, ho ntlafatsa tlhaloso ea mesifa ea sebaka seo.Morero ke ho qala metsotsoana e 30 le metsotsoana e meng le e meng e 30 ho fetola maemo, ekaba ka ho boloka matsoho a otlolohile kapa ho ema ka lehlakoreng la hao;
• Etsa boikoetliso ho matlafatsa sefuba le ho tiisa maoto, joalo ka li-push-up le squats hobane ka tlhaho letheka le tla shebahala le le lesesaane. Morupeli o tla tseba ho bontša boikoetliso bo bong bo ka etsoang jiming.

Ntle le tsena, ho bohlokoa hape ho etsa liikoetliso ho matlafatsa mesifa ea mpa, kaha li thusa ho fokotsa letheka. Sheba boikoetliso bo bong ho matlafatsa mpa ka video e ka tlase:

2. Phekolo ea botle

Ho theola boima ba 'mele le ho fokotsa letheka ka matsatsi a' maloa o lokela ho ja hanyane ho pholletsa le letsatsi ho qoba ho lapa. Lijo tse lokolloang ke khalori e tlase le mafura a tlase joalo ka litholoana, meroho le lijo-thollo. Yoghurt ea tlhaho e natefisitsoeng ka khaba e le 'ngoe ea kofi le mahe a lijo-thollo tse kang oat bran, ka mohlala, ke khetho e ntle bakeng sa lijo tsa hoseng kapa ho ja lijong tse bobebe, eseng ho lapa.

Mafura a matle, joalo ka a tsoang ho avocado e butsoitseng le linate joalo ka linate le ona a amohelehile, empa ka bongata bo fokolang hobane a na le likhalori tse ngata. Li-salate tse nokiloeng ka oli e nyane, asene le sirilamunu, mme mehloli e metle ka ho fetisisa ea protheine ea liphoofolo ke mahe le nama e tšoeu joalo ka tlhapi, khoho le Turkey. Ha ua lokela ho ja lijo tse potlakileng, mofuta ofe kapa ofe oa lijo tse halikiloeng, lijo tse bobebe tse besitsoeng, soda, lipompong le lino tse tahang. Ha lijo li fapana haholo ebile li mebala-bala, ho ba betere.

Bona malebela a mang video e latelang ho theola mpa le ho fokotsa letheka: