Sergey Sivets: hoʻokō 'a me kino i ke kaupaonaʻana lilo ana

Kākau Site " 'âlapa o Blog", he hoʻomalu me ka oi aku Profile hoʻonaʻauao, haku o ka haʻuki Sergey Sivets ikeia kanaka he nui loa ka poe i kekahi manawa, hoihoi i loko o ka moku'āina o ko lākou mau ola kino a me ka kino. Kona aʻo a me ka kino polokalamu i kokua ole i kekahi haneri kānaka a me nā wāhine loaʻa i ka 'aoʻao palapala. Maopopo ai - e hoike a me nā'ōlelo o ka mahalo i Sergey paena. Hana o ka bipi, a inā pilikia ka haumāna kanaka aʻo ua pahuna ma ka paepaeʻana i ke olakino Aloha Hawaii , a me ka nele i physical hoounauna. Ka loa kaulana kanaka aʻo papahana i manaoia pono a pau o ke kino i ke kaupaona ana me keia poho.

Malia paha ia ka manawa e hoʻomaka e hana nei?

Helu hoʻonaʻauaoʻia nō hoʻi ia ma muli o noonoo ana i loko o ka USSR. Morning i hana i kela la broadcasts ma ka Radio, a me kēlā paionia hoʻomaka i kona lā me nā hua'ōlelo: "E wehe i ka puka aniani! Mākou hoʻomaka e hele ana ma luna o ka wahi. " Ano, e hapai no 20 minuke ma mua, aole e hiki i ka haumāna no ka physical aʻo. I ka lilo ana o ka nui o ka? Acaeoey o physical ano. Aʻaʻole wale nō i loko o nā keiki akā, i loko o nā mākua.

I kona moʻomanaʻo, Sergey Sivets pinepine ae la oia kaha puana'ī i kona kumu, i mea no ka holo ikaika, a paipai kanaka e kiʻi aku i ka moe, a hoʻomaka mau haawi aku i kou kino, a me ka kino i ka hana. Akā, i ko lakou ano e like penei: "Sports mai i ka oiaio o ua hoʻoili kanaka ola hou, akā, no ka pomaikai o ke kino ai 'hana hoʻokahi haneri pakeneka pahiki ka mea, e ia i hiki ke ku mai ma hope o ka hope aniani o ka wai."

Hoʻokō 'ia ma kekahi mau makahiki,ʻaʻole wale haawi aku i nā hualoaʻa ma ka palapala o ke kino maikai a me kēlā, akā, i kōkua i ka malama i ka ikaika o ka wā'ōpiopio, a me ke ahi i loko o kona naʻau. Nolaila, e ka manawa e ho'āʻo mai i ka sport ole i na hana o ka holo ana i ke kūlana uʻi a kino a me ka uhane.

Pehea e hana i ka mi kino

Kekahi physical haawe ma na nāʻiʻo hele aku ai i ka ikehu. Eia naʻe, loaʻa nō kekahi mau hiʻona i loko o ke aʻo pahuna ma ke ahi momona. Mau nuances a wehewehe Sergey Sivets. Weight kahe hoʻomaka ka wā ke koko holo ua hoʻokāʻoi, i ka poʻea pau i kaʻeleu amo o ke kaikea aia ma lalo o kaʻili, i loko o na keena a me ka aa ana. Mau keʻano o ka hanaʻana he hoʻonui i ka cardio.

Ka lua o ka rula no ka kaumaha lilo ana - o ka hana ana o ka hōʻeuʻeu kino me ka haawe ana o ka nui Muscle pūʻulu. No ka laʻana, holo, Paikikala, 'auʻau, nô hoʻi, aerobics.

Ka e pono ai lōʻihi like 'ole o ka hana, he 50 minuke, a aʻo alapine (frequency) - 3 manawa i ka pule.

Momona aa ana i wahi ma ka kekahi naau kōmi (HR), a e e 70% o ka minuke bumps 220 hua o ka makahiki. I ua, i ka makahiki 25, o ka naau like i loko o ka momona ahi workout E e: (220 - 25) * 0.7 = 137.

Mau mea i nā koi i hāʻawi mai Sergey ka poe nona ka pahu hopu o ke kaupaonaʻana poho a me ka hoʻoikaika 'ana i ola. A me kekahi mea: ka concomitant rula i ka luna aʻo mea ai no ke kaupaona poho. Ma ke kaʻi malaila i authoring i loko o keia olelo, i hiki ke kuai i ke kupaianaha o nā kumu waiwai.

Program no ke kaupaona lilo ana

Kākau Sergey Sivets aʻo papahana 'ia ia no laila, i ka manawa i kanaka, e koho i ka kekahi e fits ke kanaka pono o physical? Acaeoey. Ia mea, i ke kaʻi 'mahele ia i ka luna' i loko o ke kane a me ka wahine; slimmingʻeleu a me ka Muscle nuipa; Maloʻo ana o ke kino a me ka ahonui,; i pono e like me ka hana ana i loko o ka hale haʻuki, ma ka hale a ma ke alanui.

kēlā me kēia polokalamu koi i'ālike: aole loa no auanei he contraindications i ka haʻuki aʻo, a me ka hoʻokō 'ana i loko o na pono a pau o ka papahana no kekahi pae o ka hola.

Available Sergeya Sivtsa polokalamu - ua holo no ke kaupaona poho. Mua, ka mea, aole e pono i ka uku no ka hale haʻuki wale nô, a me ka lua, o ka noho hana ole haʻuki lako a pan.

Keʻa aʻo

Ka poe i makemake e i EII ni i wāwae,? Ac? Naehana nenoaiu, maʻamau puʻe, maikai pūnao, a ma ka mea ia manawa ke kūkulu i ka nani kino e hoʻolohe i Sergeya Sivtsa i ka holo workout.

Ka Haku o Sports ia kekahi beginners hoʻomaka me ka umi minuke jogging kau ma ka maʻalahi uuku ae. Classes ma keia ano mau no ekolu pule. Ma keia hihia, kēlā manawa i ka mamao, e māhuahua. Inā e 'ike i ka holo ua UAIAaIN ma ka hele ana, a ma hope o ka hoʻomaikaʻi hou i ka laila, aʻo. E complicate i ka hoolimalima hou o na kanaka, no ka laʻana, Sergey Sivets i ka manao eʻohi i ka dumbbell me kekahi i ekolu kilograms. hiki ke hoomahuahua ia ma hope o ekolu pule o ke aʻo ana jogging.

workout "holo i ka mamao o ka 3-5 ei":

• Holo 400 mika e hoʻomehana i na nāʻiʻo. Aia ma lalo-awelika uuku ae.
• I ka elima-minuke hohola nāʻiʻo.
• Holo wā mawaena hoʻonui. I ka mamao (3-5 km) oe pono e holo 5 na apana ma ka hoʻokēʻai iki mai i 150 mau mika.
• I ka elima-minuke E'ō.

General Sergeya Sivtsa koi ma kino no ke kaupaona lilo ana

Hoʻomalu i ka haʻuki a me physical moʻomeheu i loko o kā lākou mau 'atikala a me nā papa hana ma ka kino no ke kaupaona poho e kālele ana ma ka mea e hiki ai ono ka ai, akā, e lilo i kaupaonaʻia. Sergei mai nei i ka pololi, e hoʻokō i nā hualoaʻa mea hiki, akā,ʻaʻole aloha ano a me ka ino ola. O ka papa, i ka waiwai o ke ana, akā, me ka mea nui wale nō, i kinoʻai e komo i kaʻai akau.

I ka papa kuhikuhiE poe enemi maikaʻi huahelu e hookeai utilizable carbohydrates: biscuits, mea ala a me excessive hokii o ka momomaʻai.

I kaʻai no ka ke kaupaona poho e lanakila nō hoʻi salads me ka haʻahaʻa-momona yogurt, keʻokeʻo iʻa mahu oatmeal me ka hua, haʻahaʻa-momona e eiooaa? Ka waiū, kiliala, greens a me ka moa umauma.

ʻai ideas

Sergey Sivets i ole wale mālama ana i ka makaukau o kaʻai no ke kaupaona poho a me ka ho onui ana wīwī Muscle, akā, i mau hipaʻaʻahu ma luna o kona punaewele hōʻike ma ka makaukau o dietary kona mau kīʻaha, mai kā lākou nā mea kūʻai mai, kekahi o ka mea e e hōʻike mai iā ia ma hope.

Beauty no ka ono Appetizers i kapaia "nō hoʻi lama hoʻohuihui". nā mea hoʻohui:

• cauliflower;
• broccoli;
• canned peas;
• greens;
• carrots;
• kekahi pahūpahū;
• oliva kaʻaila a me ka paʻakai.

Carrots a me nāʻano o ka cabbage kai. Ma ka hookaawale bola hui nā mea hoʻohui i ka i koe, wa pono me ka paakai, a hoʻopihaʻia me kaʻaila. A laila, hoʻohui i ka moa huahana me kua ia lau. A nae - he pono keia mau mea a me ka affordable slimming Appetizers Ua makaukau!