6 Liphoso tsa Boima ba Phokotso ea Boima Bakoetlisi ba Batho ba Tummeng Bona Nako eohle

Litaba

• 1. Ho itekanya letsatsi le leng le le leng.
• 2. Ho se je ho lekaneng.
• 3. Ho etsa liphetoho tse ngata haholo hang.
• 4. Ho batla litokiso tsa nako e khuts'oane tsa ho ja.
• 5. Ho tšaba boima.
• 6. Ho se be boithati ka ho lekaneng.
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giphy

Ho fokotsa boima ba 'mele: U etsa phoso. Harsh, rea tseba. Empa haeba u latela "melao" ea setso ea ho theola boima ba 'mele - nahana ka ho khaola li-carbs tsohle hang-hang-mohlomong u itšoere ka boomo hore u se ke ua finyella lipakane tsa hau.

Litaba tse monate: Bakoetlisi ba tummeng ba tlil'o u joetsa hore karabo ea katleho ke eona ruri tsela bohloko bo fokolang. Tse ling tsa likeletso tseo ba fanang ka tsona A-lenane le 'Mele oa boiphetetso bareki? Itekanye ka bonyenyane, ja ho feta, le *se ke oa fetisa mokhoa oa hau oa ho ja kapa oa ho ikoetlisa ka bosiu bo le bong.

Pele, liphoso tse ka holimo tse u sitisang ho atleha ka ho sa feleng ho theola boima ba 'mele.

1. Ho itekanya letsatsi le leng le le leng.

"Khaotsa ho inka letsatsi le leng le le leng ka kopo!" ho bolela mokoetlisi ea tummeng le morupeli oa Flywheel Lacey Stone. "Boima ba basali bo fetoha letsatsi le leng le le leng ka lintho tse kang potoloho ea bona le khatello ea maikutlo. Ha u ipeha boima letsatsi le leng le le leng, U TLA nyahama Hape o hatelletsoe, ho tla lebisa ho tšoarelleng boima-lebaka le tobileng leo o hatileng sekala pele. "

Haeba u sa batle ho lahla sekala ka ho feletseng (ho na le litsela tse molemo tse se nang tekanyo ea ho bolela hore na u theola boima ba 'mele!) leka melao ena e mene e tla thibela sekala ho senya boitlhompho ba hau.

2. Ho se je ho lekaneng.

Ha o ntse o ka ba le tjantjello ea ho fokotsa haholo lik'halori ho potlakisa ho theola boima ba 'mele oa hau, seo ekaba lebaka la hore o ha ho joalo ho theola boima ba 'mele. Ashley Borden, ea koetlisitseng linaleli tse kang Christina Aguilera le Mandy Moore, o re: "Phoso ea pele ea boima ba 'mele eo ke e bonang ke basali ba itlhopisang."

"Kamora hore ke be le 'Mele oa boiphetetso barupeluoa ba etsa tlhahlobo ea boemo ba bona ba ho phomola - tlhahlobo e bonolo ea ho phefumoloha e lekanyang palo ea lik'hilojule tseo u li chesa ha u phomotse - e fetotse tsohle! Barupeluoa ba ka bobeli ba ne ba ja TLAS'A mme e ne e le lona lebaka le leholo la ho fokotsa boima ba 'mele butle ".

3. Ho etsa liphetoho tse ngata haholo hang.

"Phoso e kholo ka ho fetisisa ke ho leka ho etsa liphetoho tse ngata kapele haholo. U se ke ua leka ho ba vegan e tala le ho koetlisa marathon ka mor'a hore u lule u lutse 'me u je hampe nako e telele ea bophelo ba hau, "ho bolela Harley Pasternak, mokoetlisi ea tummeng le mongoli oa buka. Lijo tsa Reset tsa 'mele. "Ntho ea bohlokoa ke ho etsa liphetoho tse nyenyane, tse bonolo le ho eketsa butle-butle mekhoa e mecha ka nako e le hore u se ke ua chesa le ho tlohela moralo oa hau."

O kentse mokhoa oa hae papaling le mofani oa hae Crysta, ea ileng a theola liponto tse 45 ka ho fetola bophelo ba hae butle-butle. "Ho fapana le hore a qale ka mehato e 14,000 ka letsatsi, ke ile ka mo qalisa ho 10,000 mme butle-butle ka eketsa palo ea hae. Ntho e ts'oanang le boroko ba hae. O ne a robala ka hora ea bobeli hoseng, ka hona ke ile ka mo robatsa Metsotso e 15 esale pele bosiu bo bong le bo bong ho fihlela a il'o robala pele ho khitla."

"Ho atleha ka liphetoho tsena tse poteletseng ha nako e ntse e feta ho ile ha matlafatsa boits'epo ba hae, bo re lumelletseng ho nyolla butle butle butle le ho eketsa palo ea mehato ea hae, litekanyetso tsa hae tsa boroko le lijo tsa hae." (Related: Lintho tse 4 tseo ke ithutileng tsona ka ho Leka Lijo tsa Harley Pasternak's Body Reset)

4. Ho batla litokiso tsa nako e khuts'oane tsa ho ja.

Ho ea ka Simone De La Rue, moetsi oa Body By Simone, phoso e kholo ka ho fetisisa eo u ka e etsang ke ho batla litokiso tsa nako e khuts'oane ka mokhoa oa mekhoa ea morao-rao ea phepo. "Ka nako e 'ngoe, lijo li fela,' me u ea hokae?"

Joalo ka Pasternak, De La Rue o lumela hore ho mabapi le ho etsa liphetoho tse fokolang tsa phepo, ho fapana le ho khaola lihlopha tsa lijo bosiu bo le bong. "Kahoo, haeba u holile u e-na le likotoana tse peli tsa toast letsatsi le leng le le leng ka lijo tsa hoseng, e-na le sengoathoana se le seng. Haeba u na le tsoekere e nang le kofi, leka ho e khaola, kapa butle-butle fokotseha ho tloha ho khaba e le 'ngoe ho isa halofo ea khaba, ebe e' ngoe hape halofo ea beke e tlang, joalo-joalo. "

O re: "Ha se rocket science. Ke liphetoho tse nyane feela, tsa 'nete, tse ka fihlelloang." "Ke e nka e le phephetso ho nna mme e leka boitshwaro ba ka."

5. Ho tšaba boima.

"Ke lumela hore ntho ea pele e thibelang basali ho fihlela lipheo tsa bona tsa ho theola boima ba 'mele ke tšabo ea ho hanyetsa le ho phahamisa litšepe," ho bolela Luke Milton, mokoetlisi ea tummeng le mothehi oa Training Mate. "Tšabo ea 'bulking up' e emisa basali ba bangata ho aha mesifa e mosesane, e thusang ho hlasimolla metabolism le ho fetola 'mele ho chesa likhalori."

O nepile: Ho chesa mafura a 'mele (haholo-holo ka mpeng) ke o mong feela oa melemo ea bophelo bo botle ea ho phahamisa litšepe. Ha u kholoe? Bona liphetoho tsena tse 15 tse tla u khothatsa hore u qale ho phahamisa litšepe.

6. Ho se be boithati ka ho lekaneng.

"Basali ba atisa ho beha ba bang pele ho bona. Kahoo e-ba boithati, u ipehe pele, 'me u utloisise hore ha u ithaopela pele, u ba' mè ea molemo, morali, moratuoa, mosali, kharebe, mosebeletsi ... motho,” ho bolela Nicole Winhoffer, mothehi oa NW Method.

Ho ea ka Winhoffer, seo se bolela ho betla nako kemisong ea hau ea ho sebetsa, ho tseba nako ea ho hana, le "ho hlokomela seo u se hlokang le kamoo u ka se nkang kateng." (Related: Mokhoa oa ho Etsa Nako ea ho Itlhokomela ha U se na eona)

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