Meaʻai e deflate i kou ʻōpū i 2 mau lā

¿Pehea e hoʻohaʻahaʻa ai i ka ʻōpū? He papaʻai kūpono loa kēia no kēlā mau kānaka āpau e pono ai e hoʻoliʻiliʻi i kā lākou tummies i kahi manawa pōkole a hoʻonani i ko lākou ʻōpū. ʻO kahi hoʻolālā kahi e hoʻokomo ʻole ai i nā meaʻai he nui, a inā ʻoe e hana i ka leka, me ka hoʻohui ʻana i ka deflating, e ʻae iā ʻoe e lilo ma kahi o 1 ½ kilo.

He papaʻai pono ia no nā poʻe e makemake e hemo i kekahi ʻōpū a me nā lima aloha, e like me ka poʻe huhū nui ʻia mai ka ʻaukā aʻo ia ka mea e hōʻemi ai iā lākou.

E like me kēia ʻano papaʻai ʻaʻole lākou e koi ʻia e mālama ʻia ma mua o ʻelua mau lā ʻoiai he mea weliweli ia no kou olakino a hoʻolōʻihi ʻoe i ka nui.

ʻO ka hope aʻe he papaʻai kāu e lilo ai ka ʻōpū kaumaha. Pono ʻoe e hana hou i ka papa kuhikuhi kikoʻī ma lalo o nā lā ʻelua e mau ai ka papaʻai, a laila hiki iā ʻoe ke hōʻino i kou ʻōpū.

Papa Kuhikuhi no nā lā ʻelua

Desayuno

Una e hoʻokomo me kahi meli liʻiliʻi a kīʻaha o ka wai huaʻai hou koho.

Midmorning

An infusion o kāu koho a me kahi skim yogurt.

ʻO kaʻaina awakea

A broth mea kanu māmā, kahi manawaleʻa o nā saladi maka maka o kāu i wae ai, kahi huaʻikuʻi a i ʻole ʻalani a me kahi kīʻaha kī me ka meaʻono. Inā pōloli ʻoe hiki ke loaʻa ka nui o ka broth āu e makemake ai.

Awakea waena

ʻO kahi hoʻokomo o kāu koho a me ke aniani o ka waiū skim.

Snack

ʻO kahi hoʻokomo o kāu koho a me ka toast o ka palaoa wholemeal i pāhola ʻia tī tī keʻokeʻo māmā. Inā ʻaʻole ʻoe makemake i ka tī, hiki iā ʻoe ke hoʻololi iā ia no 100 mau kālaki ham.

kuai

ʻO kahi palaʻai mea kanu māmā e like me chard, asparagus, Tomato, a pēlā aku. 70 gram o ka moa moa i hoʻomoʻa ʻia, kahi lawelawe o nā mea kanu maka a i hoʻolapalapa ʻia āu i koho ai, he ʻāpala a he plum a me kahi kīʻaha o ke tī ʻōmaʻomaʻo Hiki iā ʻoe ke inu i ka nui o ka broth āu e makemake ai.

Ma mua o ka hiamoe nui ia e inu ʻoe i ka infusion o kāu koho a / a i ʻole ka tangerine e kōkua i ka hoʻokuʻu ʻana i nā wai i ka pō.

A ʻo ia nō ia, inā ʻoe e hāhai i kēia papaʻai no 2 mau lā e loaʻa iā ʻoe ʻōpū ʻōpū i kahi ʻano koʻikoʻi.

Nā ʻōlelo aʻoaʻo e hōʻemi i ka ʻōpū kaumaha

Ma lalo mākou e hāʻawi aku nei iā ʻoe i kahi papa inoa o ʻōlelo aʻoaʻo nui pono mākou e noʻonoʻo no mālama i kahi ʻōpū palahalaha. ʻAʻole lākou he ʻāpana o ka papaʻai, akā he mau alakaʻi ʻoluʻolu ia e kōkua iā ʻoe e hoʻomaikaʻi i kāu kiʻi a hoʻēmi ʻōpū makaʻu.

• E hoʻohana i ka paʻakai liʻiliʻi i kāu mau meaʻai e hōʻalo ai i ka mālama ʻana i nā wai
• No ke kumu like he pono ia inu ma ka liʻiliʻi ʻelua liters o ka wai ikepili hou āpau. ʻOi aku ka maikaʻi i ke ʻano o ka wai a i ʻole nā ​​ʻōmaʻomaʻo a me nā ʻulaʻula, ʻoiai kōkua lākou e hoʻomaikaʻi i kāu lawe ʻōpū, hoʻokuʻu i nā toxins a hoʻoliʻiliʻi i nā momona i hōʻiliʻili ʻia i loko o kou ʻōpū.
• Mai ʻai wikiwiki. ʻO ka ʻai wikiwiki ʻana ʻaʻole ʻoe e ʻeli pono i ka meaʻai a hana i ke kinoea. Eia hou, ʻo ka ʻai ʻana me ka lohi e hoʻāʻo ai iā ʻoe i ka meaʻai, ʻoluʻolu a hoʻopiha koke iā ʻoe iho. E hoʻomoʻo mālie i ka ʻai ma mua o 20 mau minuke.
• Hōʻalo i nā mea inu ʻakika e like me ka wai ʻona, kope, kokoleka wela, a pēlā aku no ka mea hiki iā lākou ke hoʻonāukiuki i ka ʻōpū a hoʻā i kou ʻōpū.
• E makaʻala i nā mea hoʻonanea, e like me ka hana ʻana o kahi mau kō kō (e like me maltitol) i ke kākālina. ʻAʻole ia e hāʻawi i nā calorie akā hoʻonui ka ʻōpū i kou ʻōpū no laila he ʻōlelo aʻoaʻo e hōʻalo iā lākou.

ʻAtikala pili:

Lilo i 1 kilo i 1 lā

Nā haʻuki e lilo i ka ʻōpū kaumaha

 

Pono mākou e hoʻomau me ka hoʻoikaika kino a me ka papaʻai Inā makemake mākou e ʻike i nā hopena maikaʻi loa i kā mākou kiʻi, kōkua i nā hana kino me ka papaʻai maikaʻi i ʻole ai mea e keʻakeʻa i kā mākou pahuhopu.

La barriga ʻO ia kekahi o ka nā ʻāpana ʻoʻoleʻa loa e lilo ka momona a me ka nui. Eia nō naʻe, nui nā hana i hoʻolālā ʻia e puhi i nā calorie i kēia wahi, ma lalo e haʻi mākou iā ʻoe i nā mea e loaʻa nā hopena maikaʻi loa.

Crunches mai ka papahele 

ʻO nā ʻōpū ka mea i koi nui ʻia e hōʻemi i ka pūhaka, e kani ai ka ʻōpū a hoʻopau i ka momona o ka ʻāina i kēlā wahi. Hiki iā mākou ke loaʻa ʻano nui o ka abs, akā e nānā mākou i ka mea maʻamau, nā mea kūpono no kēlā me kēia mea e hoʻomaʻamaʻa ma ka home a i ʻole ka hale hoʻoikaika kino.

Me ke kōkua o kahi moena a moena paha e moe ana i kou kua me kapelu nā wāwae ace a me kou mau wāwae e pālahalaha ana i ka honua. E kau i kou mau lima ma hope o kou poʻo me ka ʻole o ke kaomi, e hoʻokiʻekiʻe i kou kumu ma ka hoʻohana ʻana i ka ikaika ma kou ʻōpū a e hoʻomau pololei i kou kuamoʻo, mai kūlou i kou ʻāʻī a ikaika paha.

Kūpono, e hana i 4 set o 20 repetitions i kēlā me kēia.

Hiki iā ʻoe ke hoʻonui i ka ikaika o ka hoʻoikaika kino ke hāpai ʻoe i kou mau wāwae mai ka honua.

Mākaʻu

I ka ʻōlelo Pelekania ʻike ʻia ia ma ke ʻano he mokulele, kahi hana hoʻoikaika kino e lilo i mea makemake nui ʻia. I kekona kekona hana ʻia nā ʻāpana he nui o ke kino.

Hana ʻia ke kuʻi ma kahi ala maʻalahi loa. Me ke kōkua o kahi moena, moe i lalo i nā forearms a me nā wēlau o ka ʻili. E hoʻokiʻekiʻe i ke kūlana akā pololei me kou kua. Pono nā kuʻekuʻe ma lalo o nā poʻohiwi.

E kaulike no 20 kekona a hana i 5 set.

Nā wāwae o Frog

Noho ma ka moena a kū pololei i kou kua a kūlou nā wāwae i ka lewa. E neʻe i kou mau wāwae i hope i ka manawa like. Hoʻohui i kou ʻōpū a lawe mai i kou mau wāwae a me kou umauma kokoke. Hana i 20 push-up i 3 set.

Ke kīloi nei i kou abs 

Es mea nui e hoʻolōʻihi i kēia wahiPono mākou e hana ia mea ma ka moe ʻana i kahi moena me ko mākou kino holoʻokoʻa i hohola ʻia a kau ka lima i ka papahele. E hāpai ʻoe i kou mau lima, i hoʻāla hou ʻia ka mua o ke kino me ka ʻōpū i hoʻopaʻa ʻia. 

ʻAtikala pili:

Pono ʻoe e hana i ka hoʻoikaika kino aerobic e hoʻemi i ka paona?

Hiki iā ʻoe ke lilo i ka wikiwiki me ka wikiwiki?

ʻIke pū mākou i kekahi ʻano maʻamau e kōkua iā mākou e nalo i ka momona o ka ʻōpū, inā ʻo ʻoe kekahi o ka poʻe paʻakikī i ka hoʻoikaika kino, aʻoaʻo mākou iā ʻoe e hele no ka liʻiliʻi o 30 mau minuke i ka lā no ka hele wāwae a hāhai iā ia me nā ʻano olakino.

• Inu nui i ka wai. Pono ka wai i mea detoxify i ke kino, pale i ka bloating a kōkua i ka digestion, hoʻomaha i ka constipation a me ke kala i kekahi manawa. Ma ka awelika, ua koi ʻia e inu ʻoe i ʻelua liters o ka wai ma ka lā.
• Kaohi i kāu loaʻa paʻakai. Hoʻokomo ka paʻakai iā mākou i ke kaupaona ma muli o ke kumu o ka mālama ʻana i ka wai ʻole.
• E maʻa i ka ʻai ʻana i ka papaʻai kaulike. Loaʻa kēia i ke ana ʻana i ka nui o nā haʻalako, nā momona a me nā huahana caloric. Pono ʻoe e hoʻopiha i kāu pahu hau me nā meaʻai calorie haʻahaʻa, e like me nā huaʻai, nā lau a me nā protein pono, a me nā aila momona momona.
• E ʻai i nā mea liʻiliʻi he 5 mau manawa i ka lā. ʻOi aku ka maikaʻi e ʻai i nā manawa hou aku a ʻoi aku ka liʻiliʻi i kēlā me kēia hānai ʻana. ʻO kēia ke kī i ka mālama ʻana i kāu metabolism a me ka hōʻā ʻana i nā calori hou aku.
• Hōʻalo i nā mea inu kalapona. Hoʻonui kēia mau ʻōpū i ko mākou ʻōpū me ka ʻole o ka makemake, ʻoiai ʻoe e ʻai i kēlā mau mea i loaʻa ʻole nā ​​kō a me nā calories, ua like ia me ka counterproductive. ʻOi aku ka maikaʻi e inu i nā infusions, wai maoli a wai paha.

Pehea e pale ai i ka ʻōpū i ka wahine

ʻOkoʻa iki ke kino o nā wahine i nā kāne, a ʻo nā peculiarities o kekahi e hana ia no lākou e lilo ka momona o ka ʻōpū a ʻaʻole na lākou. A laila, hāʻawi mākou iā ʻoe i nā kī inā he wahine ʻoe a makemake e nalo i kou ʻōpū.

• YogaPaipai nui ʻia ʻo Yoga e hoʻomaʻamaʻa no ka mea he hana olakino maikaʻi loa ia, no ke kino a me ka noʻonoʻo. Mālama ʻo Yoga iā ʻoe e hana a ʻaʻole e kānana i kou mau hono.
• Hoʻomaʻamaʻa i kekahi haʻuki: He mea ʻole āu e koho ai, ʻo ka pili o ka noho ʻana i kahi kime e hoʻomau i ka hana, kōkua pū ia iā ʻoe e hoʻomaʻemaʻe i kāu kuleana no ʻelua mau hola. Eia hou, me kēlā haʻuki like e hoʻohana ana ʻoe i nā ʻāpana he nui o ke kino me ka ʻike ʻole ʻia.
• Māhala: He koho ʻē aʻe maikaʻi ia no ka mea ʻo ia kekahi o nā ala leʻaleʻa e hoʻoliʻiliʻi i ka paona. ʻO ka hoʻomaʻamaʻa ʻana ma 20 mau minuke o ka hulahula i kēlā lā i kēia lā e hoʻomau i ka hana a ʻike ʻoe ua hoʻokō ʻia.
• Ka pahu: ʻo ka mea maikaʻi ke hele wāwae ma kahi o 30 mau minuke i ka lā, hana kēia hana maʻalahi i ke kino a inā ʻaelike ka ʻōpū i ka wā e hele ana ʻoe e hoʻohana ana iā ia. E kahe maikaʻi ka holo a e kaohi ʻoe i ka nui o ka oxygen e komo i loko o nā māmā.

Slimming i ka ʻōpū i nā kāne

 

ʻOi aku ka hana o nā kāne ma mua o nā wahine, makemake lākou e hoʻonui i nā hana kino i ko lākou ola i kēlā me kēia lā a loaʻa ka haʻuki i manaʻo nui ʻia.

No lākou, pono e hoʻohaʻahaʻa i ko lākou ʻōpū e hana i kēia mau mea:

• Mai ʻai i nā mea inu ʻona: ʻo kēia kekahi o nā kumu mua o ka hana ʻana o ka momona o ka ʻōpū i nā kāne, no laila, ʻo ia ka hana mua e ukali ai. E hoʻohaʻahaʻa i kāu inu waiʻona a hoʻāʻo e inu i ka inu kīnā ʻole me ka calorie me ka ʻole o nā kō.
• Hōʻalo i ke kō a me ka momona: ke kō a me ka momona i ka papaʻai e hoʻopau ʻia i ka wā hiki. Nānā mākou i nā pā, nā kuki, nā pōpō, nā mea ʻono a i ʻole ka ʻaikalima a me nā mea inu momona. ʻO kēia ke kuleana nui no ka momona o ka ʻōpū.
• Hoʻohui i nā protein i kāu papaʻai: hoʻonui i ka lawe ʻana o nā meaʻai i waiwai i ka protein, polū iʻa, hua, nā paʻi waiū, nā yogurt maoli, nā ʻanoʻano, nā nati a me nā protein protein.
• E ʻokiʻoki i nā mea ʻaʻā: e lilo kēia i kō a me kō i momona. Inā maʻa mākou i ka ʻai ʻole ʻana i nā mea ʻaʻā, e hoʻēmi kā mākou makemake no laila e ʻoi aku ka nui o ke kaumaha. Pono ʻoe e hoʻoikaika i ka hoʻomaka o ka loli.
• E hoʻolauna i nā meaʻai momona-ʻoi aku: mai hoʻopau i ka berena keʻokeʻo, a me ka raiki a me ka pasta maʻamau, e hoʻāʻo mau e nānā no kā lākou mea ʻokoʻa āpau no ka mea e hāʻawi lākou iā ʻoe i ka nui o nā fiber a kōkua iā ʻoe e kipaku maʻalahi i nā toxins mai ke kino. Inā makemake ʻoe e ʻai i kahi laiki, e hāhai i kēia mea ʻai meaʻai.
• E hoʻomaʻamaʻa i ka hoʻoikaika kino kino i ʻekolu mau manawa o ka pule: paipai nui ʻia kekahi hana hoʻoikaika kino, ka holoholo ʻana, ka holo ʻana, kaʻa paikikala a hana ʻana paha i kahi kau hoʻoikaika kino i ka hale hoʻoikaika kino. Pono pū kēia me nā ʻano hiamoe maikaʻi, hiamoe 7 a 8 mau hola i ka lā a hele pū me ka papaʻai kaulike.

Nui a hewahewa nā ʻōlelo aʻoaʻo hiki iā mākou ke kākau i lalo a hoʻokō i hiki ke hemo i ka momona o ka ʻōpū. He mau hana liʻiliʻi ia e hiki ai iā mākou ke hoʻolauna i loko o kā mākou nohona I mea e loaʻa ai ke olakino maikaʻi, e ʻoi aku kou maikaʻi, me ka ikaika a me ka wiwo ʻole e kū i mua i kou lā. Ua hoʻāʻo anei ʻoe i ka 500ʻai calorie? Paipai mākou iā ia ma ke ʻano he ala ʻē aʻe e lilo wikiwiki ke kaumaha.

Inā makemake ʻoe i kā mākou ʻai e deflate ʻōpū, paipai mākou iā ʻoe e hui pū me kā mākou hui Facebook ke kāomi nei i kēia loulou. Ma kēia ala e loaʻa iā ʻoe kā mākou ʻatikala āpau a me nā papaʻai e mālama pono ai a olakino hoʻi.