Fitness: ʻōlelo aʻoaʻo maikaʻi ʻole

No ke aha e hiki ʻole ai iā ʻoe ke lilo i ke kaupaona i hoʻokahi a no nā mea āpau i loko o ʻelua mau mahina, ma hope o ka papaʻai a me ka hoʻomaʻamaʻa ikaika?

ʻO Irina Turchinskaya:

-ʻO ka hewa nui o ka hōʻike kaumaha o ke kaupaona no ka kau kahakai ka hilinaʻi ʻana i ka hoʻokalakupua. Hele ʻoe i ka papaʻai a lana ka manaʻo i loko o kahi manawa pōkole loa e hemo ai ʻoe i nā paona keu i hōʻiliʻili ʻia i loko o nā makahiki. ʻO ka mālama ʻana i kou kino i ke olakino a me ka nani kahi ala o ke ola, ʻaʻole kahi mea manawa pōkole. Inā hōʻino kou ʻano nohona a helehelena maikaʻi ʻole ʻoe, a laila hiki ʻole ke hoʻololi i kēlā i loko o ʻelua pule a hoʻokahi mahina paha. Pono ʻoe e noʻonoʻo pono i kāu ʻano ʻai, a laila ʻaʻole hoʻi e hoʻihoʻi ke kaumaha. ʻOi aku ka maʻalahi o ka poʻe i nā ʻano lāʻau make kaumaha i hoʻolaha ʻia e hoʻohiki i nā hopena wikiwiki me ka liʻiliʻi o ka hana pilikino. ʻO nā hua Magic, ka ʻili o kahi kumulāʻau laha ʻole a me nā mea hoʻohui ʻē aʻe e hoʻohiki nei e hoʻopau i ka nui o ke kaumaha a mau loa aku he kaʻao. ʻOiai inā e hana ia kahi placebo, he manawa pōkole a hoʻi hou ʻia nā hopena. Hoʻololi i kou ʻano i ka meaʻai, a ʻaʻole ʻoe e pono i kekahi hua.

Hiki paha ke lilo i ka kaumaha a paʻa, i ka kaupalena ʻana iā ʻoe iho i ka meaʻai, a i ʻole ka hope, i ka pāʻani ʻana i nā haʻuki?

ʻO Denis Semenikhin:

- ʻOi aku ka probable a ʻoi paha ka lua ma mua o ka mua. Inā hōʻike ke kanaka iā ia iho i ka hoʻoikaika kino koʻikoʻi, a laila hoʻomaka kona kino iho e koi i ka meaʻai kūpono kūpono. Pono ʻo ia e ola mai ke aʻo ʻana a hoʻomākaukau no ka haʻawina aʻe, a koi kēia i kekahi mau mea. E ʻae i ka wā o ka piʻi, ke hele wāwae ʻoe ma kahi o 30-40 mau kilomita me kahi ʻeke i ka lā, ʻaʻohe mea makemake e ʻaina i ka ʻaina ahiahi me nā ʻōwili a me nā mea ʻono. E koi ana ke kino i ka meaʻai maʻamau a momona!

ʻO Irina Turchinskaya:

- Ma ka papaʻai, hiki iā ʻoe ke lilo i ke kaupaona, akā i ka manawa like ʻaʻole maikaʻi ke olakino a kūpono, akā he kino ʻino a palupalu me nā mākala nāwaliwali, a he momona hoʻi e like me ka momona. ʻO ka mea i hūnā ʻia ma hope o ka momona o ke kino ma waho. ʻAʻole hiki ke kani i nā mākala wale ma ka ʻai ʻana i kahi ala kūikawā, ʻo ke ala wale nō ka hoʻoikaika kino: ʻauʻau, holo, pā a i ʻole hulahula, ʻaʻole pono iki e hele i ka hale hoʻoikaika kino. Loaʻa i kekahi haʻuki kāna ʻano hana ponoʻī, kāna mau pahuhopu ponoʻī. Inā makemake ʻoe e hana i nā mākala nani, kahi kiʻi, a laila ʻaʻole hiki iā ʻoe ke noʻonoʻo i kahi mea ʻoi aku ka maikaʻi ma mua o ke bodybuilding, ʻaʻole ia no ka mea ʻole i unuhi ʻia kēia ma ke ʻano he "bodybuilding".

Hoʻopili pili ʻia nā ukana pololei a me nā meaʻai kūpono kūpono: ʻaʻohe kūleʻa ke ʻole ka mua a me ka ʻole o ka lua. ʻAʻole hiki ke hoʻokau iā ʻoe iho inā e hoʻomaʻamaʻa kahi kanaka a i ka manawa like e ʻai ai i nā mea weliweli āpau. Ma hope o ka hoʻoikaika ʻana, koi nā mākala i nā mea kūpono, ʻaʻole i ka sausage, kahi e loaʻa ai ka palena iki o ka protein maoli. Hoʻohuli ia i kahi ʻoi aku o nā calori, mai ia mea hiki ʻole ke kūkulu i nā ʻaʻa puʻupuʻu, lilo lākou i mau waihona momona.

Aia he mau manaʻo like ʻole ʻelua a ʻokoʻa loa hoʻi i ka meaʻai. He aha e hana ai: e ʻai wale ke makemake ʻoe a i ʻole i nā ʻāpana liʻiliʻi i loko o ka lā, ʻoiai ua piha?

ʻO Irina Turchinskaya:

- ʻAʻohe hoʻokahi papaʻai kūpono loa, e like me ka ʻole o ka poʻe like loa. Hāʻawi ʻia kekahi mau mea i ke kanaka e ke kūlohelohe - kahi ʻano metabolism, carbohydrate, protein a me ka momona momona. No laila, ʻo ka hana a kēlā me kēia mea e ʻimi e alakaʻi i kahi nohona olakino e koho i kā lākou ponoʻī mai nā ʻano like ʻole o ke ʻano o ka meaʻai. Pono i kekahi i ka ʻaina kakahiaka nui a me kahi ʻaina awakea liʻiliʻi, pono i kekahi i kahi "Italia": kahi kīʻaha kope no ka ʻaina kakahiaka a me kahi ʻaina ahiahi piha. ʻAʻole pono mākou e makaʻu e hoʻāʻo i nā mea hou a hoʻokolohua. Pili ke kānāwai like i ka hoʻomaʻamaʻa. Aia kekahi predisposition muscle e pili ana i kekahi ʻano o ka ukana: he sprinter kekahi, a he mea noho kekahi. ʻO kahi laʻana, makemake wau e hana i ka mea maikaʻi loa i kahi wā pōkole hou aʻe.

ʻO Denis Semenikhin:

- Pono ʻoe e ʻai i ka hapa, i nā ʻāpana liʻiliʻi o nā meaʻai kūpono, mai ʻai nui loa. ʻOi aku ka maʻalahi no ka tract digestive a me ka maikaʻi ma nā ʻōlelo o ka ikehu metabolism. ʻO ka ʻai nui e lohi i nā kaʻina hana āpau i ke kino, kumu i ka hiamoe, no ka nui o ka poʻe e makemake e ʻai i kahi meaʻono ma hope o ka ʻaina awakea - kahi kumu o ka ikaika wikiwiki e pono ai e ʻai i ka mea i ʻai ʻia. He ʻōlelo aʻoaʻo kiʻekiʻe ʻaʻole e lawe iā ʻoe iho i kēia.

Hoʻohui, he mea nui e noʻonoʻo a hoʻolālā ʻia ka lawe ʻana o ka meaʻai. Kamaʻāina nā poʻe āpau me ke kūlana ke lawe ʻia e kahi kamaʻilio kūkākūkā ma kekahi hanana kaiāulu, hiki iā ʻoe, me ka nānā ʻole, ʻai i kahi mea pono ʻole. E makaʻala mau ʻoe i kāu mea e ʻai nei, mai ʻai wale.

He aha nā huahana e hoʻonāukiuki i ke ʻano o nā kenimika keu, a ʻo wai ka mea a lākou e hana hewa nei?

ʻO Irina Turchinskaya:

- Pono nā huahana i hoʻomākaukau ʻia e ʻoe iho: kahi ʻāpana o ka ʻai i hoʻolapalapa ʻia, palai ʻia a i ʻole i moa ʻia, ka moa, ka iʻa, nā kīʻaha ʻaoʻao maʻalahi. Hōʻalo i nā meaʻai maloʻo a hoʻomaʻamaʻa. ʻAʻole wau i ʻike i kekahi mea lawehala i ka pasta mea i kupa ʻia, kū nā nīnau ma hope wale nō o ka hoʻohui ʻana i nā sausa iā lākou, kahi e hoʻopili ai i nā momona momona.

Ma kahi kaʻawale, e ʻōlelo wau e pili ana i ka mayonnaise. Aia nā momona kiʻekiʻe e pono ai ke kino - no ka laʻana, ka ʻaila ʻoliva, a aia ka mayonnaise, i manaʻo ʻia i hana ʻia mai nā mea kūlohelohe, ka aila like a i ʻole nā ​​hua quail. Akā, inā mākou e hoʻohālikelike i kā lākou kumukūʻai a me ke kumukūʻai o kēia meaʻai i hoʻomākaukau ʻia, ʻo ke kumukūʻai o ka hoʻolaha ʻana iā ia, e ʻike ʻia: aia nā mea i loaʻa i ka ʻoihana kemika ma nā papa, ʻaʻole nā ​​​​huahana kūlohelohe.

ʻO Denis Semenikhin:

- ʻO ka mea mua loa, he mea hōʻino nā meaʻai āpau i waiwai i nā kālikaika wikiwiki, i ka lua wale nō nā meaʻai momona. ʻO ka poʻe loea he nui e kau wiwo ʻole i ka mea mua, akā ʻōlelo kaʻu mau ʻike e pili ana i kēlā helu helu. ʻAneʻane ʻaʻohe meaʻai palekana no ke kaupaona ʻana, akā ʻoi aku ka weliweli o nā ʻāpana nui, mai ʻai nui! ʻO nā meaʻai olakino kūpono ʻole me nā mea momona a me nā mea maʻalahi: ka tī liʻiliʻi, ka turuki a i ʻole nā ​​moa moa, nā iʻa wīwī, nā hua manu keʻokeʻo. ʻOi aku ka maikaʻi o nā mea lau-fiber mau.

Kūkākūkā kekahi mau loea no ka hoʻoili wale ʻana i ka cardio pono, a ʻo ka mea mana i kekahi. He aha ka mea e kōkua iā ʻoe e kuni momona?

ʻO Irina Turchinskaya:

- Inā mākou e hōʻemi i kēia mau papahana āpau i ka pae o ka physiology, a laila aia ʻelua ʻano o ka hāʻawi ʻana i ke kino me ka ikehu: aerobic a me anaerobic. I ke ʻano mua, loaʻa ka haki o ka ikehu me ke komo pū ʻana o ka oxygen, a, ma ke ʻano he lula, puhi koke ʻia nā waihona momona. ʻO kēia nā hana lōʻihi, haʻahaʻa- a me ka waena: hoʻoikaika i ka treadmill, e hele wāwae ana i uka. 20-30% o nā kumuwaiwai ikehu e pili ana, loaʻa i ke kino ka manawa e hoʻololi i nā wahi hou o ka ikaika mai nā aʻa adipose i nā pūnaewele hana. ʻIke koke ʻia ka hopena hōʻemi, akā ke pau ka hana, nalowale ia. I ke ʻano ʻelua, lawe ʻia ka ikehu mai nā mākala iā lākou iho, a i ʻole mai ke koko a i ʻole ke ake. Hana ka hana ikaika i ka palena o ka ikaika, ʻaʻohe manawa e puhi ai i ka momona. No laila, i ka wā o ka hoʻoikaika kino anaerobic, ʻaʻole mākou e hoʻohana i nā mālama momona i kēia manawa koke, akā hoʻopiha hou i nā waihona i hoʻolilo ʻia ma ka lilo o ke kino adipose - e ʻike ʻia ka hopena ma hope o kekahi manawa.

Maikaʻi nā ukana aerobic a me nā anaerobic, kūpono e hui pū ʻia lākou i kēlā me kēia māhele, e pili ana i nā pahuhopu hoʻomaʻamaʻa: e puhi i nā paona keu a hoʻomōhala i nā mākala. Ke lilo nei ke kaupaona i ka pae mua, ʻoi aku ka maikaʻi o ka nānā ʻana i ka hoʻoikaika aerobic, a laila hoʻohālikelike i ke kino me nā anaerobic.

ʻO Denis Semenikhin:

- Ke hele mai kekahi i kahi supermarket, ʻike ʻo ia i ka nui o nā waiwai ma luna o nā waihona. Heʻoiaʻiʻo nō ia i ka papa o ke olakino - nui ka koho, a he mea nui e hoʻomaopopo i nā mea āu e makemake ai i waena o kēia nui. Pono ia e koho i nā hana i kūpono i kou ʻano: makemake kekahi e hoʻopaʻa i kahi hui, pono iā ia kahi ʻuhane hui, makemake kekahi i nā hana solo noʻonoʻo. Pono e hoʻopaʻa i nā noi āpau, e nīnau i nā mea aʻo, e hoʻāʻo i ka nui o nā papahana e hoihoi iā ʻoe.

I nā papa mele, pono ʻoe e kiʻi:

1. Ka hoʻouka uila (pono hana, nā paona manuahi)

2. Kaumaha Cardio (kiʻekiʻe ka naʻau no ka manawa lōʻihi)

3. Lawe ka hoʻohuihui paʻakikī (pāʻani ʻana i nā haʻuki, ka heʻe ʻana, ka holo hau ʻana, ka holo lōʻihi ʻana, ka heʻenalu ʻana - nā mea āpau e hana maikaʻi ai ke kino)

4. Nā hana e hoʻonui i ka neʻe a me ka amplitude - maʻalahi, e kīloi ana.

Ehia mau manawa i ka hebedoma āu e pono ai e hoʻoikaika kino e ʻike ai i ka hopena?

ʻO Irina Turchinskaya:

- Inā mākou e kamaʻilio e pili ana i ka hoʻoponopono hou ʻana o ke kino, a laila pono mākou e hoʻomaka me ʻehā a ʻelima mau hoʻolālā i ka pule. Mai noʻonoʻo ʻaʻole lawa kou ikaika: ʻo nā poʻe overweight āpau e hāpai mau iā lākou iho i nā mālama nui o ka "wahie", ʻo ia ka momona. E hoʻolilo i ia i kahi hoʻoikaika ikaika ikaika, akā e pinepine a maʻamau ka hana. Eia hou, me ka hoʻonui ʻana i kou ahonui, hoʻonui ʻoe i ka ikaika o ka hoʻoikaika kino. Hiki ke hoʻemi ʻia ka helu o nā hana i ʻekolu. Inā ua hoʻokō ʻoe i kahi hopena maikaʻi, loaʻa iā ʻoe kahi kino hoʻomaʻamaʻa kūpono, a laila hiki iā ʻoe ke hele i ka hale hoʻoikaika kino ʻelua, akā hāʻawi iā ʻoe iho i nā ukana kiʻekiʻe loa. No laila, mai lili aku i ka poʻe me kahi kiʻi nani e hoʻolilo hoʻokahi hola wale nō i ka hale hoʻoikaika kino - ua hana nui lākou i nā hana mua ma luna o lākou iho a me ko lākou mau kino.

ʻO Denis Semenikhin:

- Pili ia i ke kūlana olakino o kekahi kanaka, akā ʻo ka lula gula ka ʻike ʻana i ka holomua, pono ʻoe e hoʻomaʻamaʻa ma ʻehā mau manawa o ka pule no hoʻokahi hola a me ka hapalua.

Hele pinepine ka poʻe i ka hale hoʻoikaika kino no nā makahiki, akā i ka hopena ua haʻalele lākou no ka mea ʻaʻole lākou e ʻike i ke kōkua i makemake ʻia. He aha ke kumu?

ʻO Irina Turchinskaya:

- Inā ʻaʻole ʻike ʻia nā cubes, ʻaʻole hoʻomaʻamaʻa ikaika ʻoe. E nānā i kāu hana i loko o ka hale. ʻAʻole ʻoe e kānana, hana i nā hoʻoikaika kino me ka leʻaleʻa, hele mālie ma ke ala, ʻauʻau hoʻomaha? ʻAʻole ʻoe e hoʻopau ʻana a ʻaʻole hiki iā ʻoe ke kali i kahi hopena maikaʻi. Ke lanakila nei kekahi hana, e hele ana i waho o kahi hōʻoluʻolu i ka wahi ulu paʻakikī.

Pehea e mālama ai i ka hopena a hoʻi ʻole i nā puke kahiko?

ʻO Denis Semenikhin:

- Hāʻawi ʻia ka loaʻa ʻana o ke kinona kino i ʻoi aku ka paʻakikī ma mua o ka mālama ʻana iā ia. E ʻōlelo mākou hoʻomaka ʻoe me ʻewalu mau hola hoʻomaʻamaʻa i kēlā me kēia pule. A laila lawa nā hola ʻehā a ʻelima paha nāu. Akā i mea e mālama ai i ka pae i loaʻa, ʻaʻole hiki iā ʻoe ke haʻalele i nā papa no ka manawa lōʻihi. Pono ʻoe e pili i ke kumumanaʻo maʻalahi: 80% o ka hana haʻuki pololei a me 20% no nā hanana i ʻike ʻole ʻole ʻia a me nā hana hewa o ke aupuni. Hiki iā ʻoe ke hele i kahi pāʻina a ʻai. Inā ʻano maikaʻi ʻoe, a laila i ke kakahiaka aʻe ʻaʻole ʻoe e ala i ka momona, e paʻakikī wale ʻoe i ke kino a hilahila iki ʻoe, akā e hoʻopau ʻoe i nā hopena maikaʻi ʻole i hoʻokahi lā a ʻelua paha.

He aha nā ʻano hana o ka lilo ʻana o ke kaupaona i kūpono ʻole?

ʻO Irina Turchinskaya:

- Hōʻike kekahi hana i ka hana a ke kanaka iā ia iho. Hiki iā ia ke holo, lele, ʻauʻau - ʻo ka mea nui aia ka neʻe ʻana. ʻO kekahi mea hiki i nā ʻano hana like ʻole ke alakaʻi i nā hopena like ʻole. Ke kānalua nei wau i ka maikaʻi o nā yoga wai a wai ʻole a hulahula lohi paha, no ka mea, haʻahaʻa loa ka ikaika o ia mau ukana. Maʻalahi ke ana no ka pono - ma hope o kēlā me kēia hoʻoikaika ʻana, pono ʻoe e loaʻa ka luhi maoli, ʻoiaʻiʻo hoʻi.

ʻO Denis Semenikhin:

- Noho mākou i ka honua o ke kūʻai aku holomua a me ka fanaticism nui, no laila ʻaʻole wau e hohonu i ka hoʻopiʻi ʻana i nā papahana. Akā aia nō kekahi mau ʻōlelo lapuwale. ʻO kahi laʻana, hoʻoponopono ʻana i kekahi mau wahi pilikia kikoʻī. E haʻi iaʻu, ua ʻike paha ʻoe i kahi kanaka piha, akā me ka abs embossed? Hūpō a lapuwale. Akā no ke aha e nui ai nā nīnau, pehea e hemo pono ai i ka ʻōpū? E nā hoaaloha, "hemo", a i ʻole, e hōʻemi i ka nui o ka momona ma nā wahi āpau - a laila loaʻa iā ʻoe kahi mīkini paʻi. Lilo kaupaona me ka lomilomi? Maliʻa paha inā he hoʻomaʻamaʻa massage ʻoe a ʻaʻole ka mea lomilomi.

Hiki paha ke lilo i ka kaumaha, noho wale ma nā squirrels a i ʻole kefir, a he aha ka hoʻoweliweli? ʻO kahi loea o ka hōʻike "People Weighted", kahi mea hānai, mea loea i nā maʻi gastrointestinal, ʻo Yulia Bastrigina, e haʻi e pili ana i nā hewa o ka poʻe e lilo ana ka paona.

- ʻIke ka poʻe i kā lākou papaʻai iho. ʻO ka poʻe e lilo ana i ka paona ka mea nui e hōʻoki i ka ʻai ʻana i kahi kilogram o ka dumplings, kū ma ka hapalua kilokika, a laila haʻohaʻo no ke aha e hele ʻole ai kēia kaumaha. He mea nui ʻaʻole wale ka mea āu i ʻai ai, akā i ka nui hoʻi. ʻO kahi laʻana, e pono ka oatmeal, akā ʻaʻole naʻe ʻoe e ʻai iā ia i ka 250 gram i kēlā me kēia manawa.

- ʻO ka ʻai ʻana i ka laiki a i ʻole kefir wale nō no hoʻokahi pule, ʻaʻole ʻoe e lilo i ke kaupaona mau loa, akā no kēlā mau lā ʻehiku āu e nānā ai i nā lāiki laiki. I kēia mau manawa āpau, ke kino, nele i ka ikehu, e hōʻiliʻili i ka hiki i ka pōloli. ʻO ke kiʻekiʻe, ʻoi aku ka nui o ka nānā ʻole ma hope o ka pule kefir, pehea ka momona o ka kirimona kawa āu e ale ai i ka ʻōpala. Inā loaʻa ʻole ʻoe i ka meaʻai, holo i ka makaʻu o ka kāhili ʻana i nā mea āpau i kou ala.

- ʻO nā papaʻai ʻaʻohe Carbohidate kahi pōkā manawa kika a alakaʻi i ke ake momona, ʻano XNUMX diabetes a me atherosclerosis.

- ʻAʻole kūpono ke ʻano o ka lilo ʻana o ke kaupaona no kahi hoaaloha iā ʻoe. No ka ʻike ʻana i kāu ʻōnaehana nutritional, e hele i ke kaʻina hana kikokiko ʻana, a e ʻike ʻoe i ke kaulike o nā momona, nā protein a me nā paʻakai i kūpono nou. A i ʻole e hoʻopili aku i ka Institute of Nutrition, kahi e koho ai lākou i ka papaʻai kūpono nāu me ke kōkua o kahi metabolograph - kahi hāmeʻa e loiloi i nā palena olakino.