1 - Momwe mungaphunzitsire pa zakudya za South Beach
Kodi mumadziŵa kuchita masewera olimbitsa thupi ku South Beach? Ndondomeko yopangira masewera olimbitsa thupi sinaphatikizepo pulogalamu yoyamba yolemera, choncho ena sazidziŵa kuti ayenera kuchita masewera olimbitsa thupi ku South Beach. Koma ngati mukufuna kutaya thupi mwamsanga mudzatsata ndondomeko ya Fitness South African Diet Supercharged Fitness kapena pulogalamu yanu yowonetsera thanzi labwino.
Ndiye bwanji kuchita masewero olimbitsa thupi? Kuchita masewera olimbitsa thupi kumakuthandizani kuti muwotche kwambiri makilogalamu, komanso kumathandizira momwe thupi lanu limagwirira ntchito. Ngati thupi lanu likuyenda bwino tsiku lonse, mumakhalabe olimba, kupanga zosankha zabwino za chakudya ndikukhala ndi maganizo abwino kuti musunge pulogalamu yanu yolemetsa.
2 - Ndondomeko Yokonzekera Zakudya Zakudya Zam'madzi ku South Beach
Pulogalamu yapamwamba ya Zakudya zapamwamba za South Beach zimagwiritsidwa ntchito mu magawo atatu ndipo zakonzedwa kugwira ntchito limodzi ndi Gawo 1, Phase 2 ndi Gawo 3 la South Beach Diet. Pulojekitiyi imakuthandizani kuti muwotche mafuta ambiri tsiku lililonse, kuti mukhale ndi thanzi labwino komanso kuti muchepe msanga.
Ndiye zimagwira bwanji ntchito? Gawo lililonse limaphatikizapo zigawo ziwiri zofunika:
- Kuyenda kuyenda. Panthawi yoyenda , nthawi zina mumayenda mofulumira. Kuchita masewera olimbitsa thupi kumapatsa mafuta opindulitsa popanda kuvulaza thupi lanu.
- Chiwerengero cha thupi. Zochita zolimbitsa ndi zolimbikitsa zimakuthandizani kuti mumange minofu ndi kusintha kayendetsedwe kake m'magulu anu. Gawoli la pulojekiti likufuna kuti zipangizo zikhale zopanda kanthu ndipo zidzakuthandizani kuti thupi lanu likumva komanso likugwira ntchito tsiku lonse.
Mudzapeza tsatanetsatane wa momwe mungagwiritsire ntchito ntchito iliyonse pa gawo lililonse. Otsatira omwe ali pa mgwirizano wa South Beach odwala amatha kupezanso pulogalamu yachangu pa intaneti ndi kudzera pulogalamuyi. Pulogalamuyi ndi yabwino, yosavuta kuchita komanso yogwira ntchito. Koma ngati mulibe zida zomwe zilipo, ndizo zabwino. Gwiritsani ntchito malangizowo ndi zowonjezera kuti mukhale olimba ndi kutaya thupi pa Gawo 1, Gawo 2 komanso kwa nthawi yayitali mu Gawo 3.
3 - Zokuthandizani Kuti Muyambe
Musanayambe ndondomeko yochita masewera olimbitsa thupi ku South Beach, muyenera kukonzekera ndi zipangizo zoyenera ndi zipangizo zoyenera. Izi ndizofunikira zomwe ndikupempha:
Mabotolo Oyenda Kwambiri
Nsapato zoyenera ndi zofunika. Ngati mulibe nsapato zabwino zoyendayenda, pitani ku malo ogulitsira kapena kusungirako sitolo mumzinda mwanu ndikukonzekera ndi katswiri wa nsapato.
Zovala Zolimbikitsa
Simukusowa kuvala zolimba spandex kapena zovala zapamwamba za masewera kuti muchite masewera olimbitsa thupi a South Beach. Koma muyenera kuvala zovala zopuma bwino zomwe zimalola thupi lanu kusunthira bwino.
Chitani Mat
Kawirikawiri sindikulimbikitsani kugwiritsa ntchito thaulo pazochita zolimbitsa ndi zolimbikitsana chifukwa zimangoyenda pansi. Yesetsani kugwiritsa ntchito matope (yoga mat) kuti muteteze chitetezo.
Zolemera Zovala
Simusowa kugwiritsa ntchito zolemera mpaka gawo 2 la ndondomeko yopangira masewera olimbitsa thupi. Kumbukirani kuti mungagwiritsenso ntchito zipangizo zapakhomo monga mabotolo a madzi kapena zitsamba ngati simukufuna kugula zolemera.
Kalendala
Mudzakonza masewero olimbitsa thupi kuti muzitsimikizira kuti muli ndi nthawi yogwira ntchito. Kalendala ya pepala ndi yabwino chifukwa mungathe kuiyika pamalo pomwe mudzaiwona tsiku lililonse. Koma mukhoza kugwiritsa ntchito kalendala ya intaneti ngati mukufuna.
Mukatha kusonkhanitsa zofunikira zanu, yambani kukonzekera masewera olimbitsa thupi lanu polemba ndondomeko yanu yoyenera pa sabata yotsatira. Pezani masentimita makumi awiri ndi awiri tsiku ndi tsiku ndikulembera nthawi kuti muzichita masewera olimbitsa thupi. Kenaka kulemekeza kudzipereka koteroko kuti ulemekeze msonkhano wa ntchito, chochitika cha ana anu kapena msonkhano wofunikira.
4 - Maphunziro a Gawo 1 a South Beach
Ndondomeko yochita masewera olimbitsa thupi ku South Beach ndi yosavuta. Pakati pa Gawo 1, cholinga chanu chiyenera kukhala pa dongosolo lodya. Gawo ili ndilo gawo lovuta kwambiri la pulogalamu ya kulemera kwa dieters ambiri, kotero simukufuna kuti pulogalamu yanu yowonjezera nkhawa. Choncho musadandaule za kuvala ndi kuchita masewera olimbitsa thupi m'masiku angapo oyambirira.
Pa Gawo 1 yesani kupeza masewera olimbitsa thupi 15-20 tsiku lililonse. Mudzapeza ndandanda yeniyeni yomwe inafotokozedwa mu The South Beach Diet Supercharged . Koma ngati mulibe bukulo ndilobwino. Pangani tsiku lochita masewera olimbitsa thupi tsiku ndi tsiku ndipo thupi lonse likulumikize ndi kulimbitsa gawolo tsiku lotsatira. Ganizirani mozama pa kusasinthasintha ndikudandaula pang'ono pa kuchita masewera olimbitsa thupi. Cholinga chanu pa Gawo 1 ndikumanga chizoloŵezi chabwino chochita masewera olimbitsa thupi.
5 - Zokuthandizani Zochita Zachilengedwe za South Beach Phase 1
Mukayamba dongosolo lanu lochita masewera olimbitsa thupi la South Beach, tsatirani malangizo othandiza kwambiri kuti mupindule kwambiri.
Chitani Zochita Zabwino Mukamayenda
Imani wamtali ndi mapewa anu osasunthika kutali ndi makutu anu ndipo mulole manja anu akudumpha mwachibadwa kumbali yanu ndi mbali iliyonse. Makina okonzeka kuyenda bwino adzakuthandizani kuti mukhale olimbikitsidwa komanso olimba panthawiyi.
Gwiritsani Ntchito Penyani
Ndi bwino kugwiritsa ntchito masewera a masewera panthawi yomwe mukuyenda. Dr. Agatston akuwonetseranso kugwiritsa ntchito njira yosavuta ya "Mississippi" kuti awerenge sekondi iliyonse, koma ngati mumvetsera nyimbo zingakhale zosavuta kupeza.
Zolemba za Fomu Ambiri
Pamene mukuchita zovuta zanu zolimbitsa ndi zolimbikitsa, mawonekedwe abwino amapanga kusiyana kwakukulu, makamaka pa Gawo 1. Pamene muyambitsa masewero olimbitsa thupi, yesetsani kayendetsedwe kameneka musanakhale wolemera kuti muphunzire zoyenera. Kenaka yonjezerani kulemera pamene muli omasuka ndi mawonekedwe abwino.
Gwiritsani Ntchito Zochita Zambiri Kuti Mukhale Ogwirizana
Padzakhala masiku omwe ngakhale mphindi 20 sanagwire ntchito yanu. Ndiye yankho lake ndi lotani? Pewani ntchito yanu mu magawo ang'onoang'ono. Tengani kuyenda kwa mphindi zisanu panthawi yopuma khofi kuntchito ndikudwanso pakudya masana. Onetsani kuyenda kwa mphindi 10 mutatha kudya ndipo ntchito yanu ya tsikulo yatha. Pa masiku otambasula ndi olimbikitsa, chitani yoga mwamsanga kutambasula pa desiki lanu kapena chitani zolimbikitsana pampando wanu.
6 - Ndondomeko ya Kuchita Zakudya Zam'madzi ku South Beach
Ndondomeko yanu yochita masewera olimbitsa thupi ku South South Beach ikuphatikizapo zochitika zomwe zimalimbitsa mphamvu ndikukhazikitsa bata. Pali machitidwe apamwamba ndi apansi omwe akufotokozedwa mu The South Beach Diet Supercharged komanso kwa anthu omwe ali pa intaneti. Koma ngati muli pa Gawo 2 la South Beach Diet mungathe kukonzanso mphamvu zanu zochepa pakhomo kuti muwonjezere zotsatira zanu zolemera.
Pakati pa Gawo 2 mudzapitiriza kuchita ntchito yopita pang'onopang'ono koma mudzawonjezera kuchuluka kwa nthawi yanu kutentha mafuta ndi ma calories. Pulogalamu ya mlungu ndi mlungu idzakhala yofanana. Tsiku lililonse muchita masewera olimbitsa thupi kwa masiku makumi awiri ndi awiri ndi makumi asanu ndi awiri (30-30) ndikusintha masiku oyendayenda akuyenda tsiku ndi tsiku.
Pamene mukukhala mofanana ndi pulogalamu yanu muyenera kuyamba kumverera kukhulupilira ndi mphamvu pamene mukuchita masewera komanso tsiku lonse. Dzikumbutseni za ubwino umenewu patsiku limene mukuyesedwa kuti musiye.
7 - Maphunziro a Phase 3 a South Beach
Pa ndondomeko yochita masewero olimbitsa thupi ku South Beach, mukuphunzira momwe mungakhalire ndondomeko ya nthawi yayitali kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino . Mukuchita izi mwa kukonzekera sabata 1-2 "nyumba yomanga" kumene kuyenda kwanu kukuwonjezeka pang'onopang'ono, kenaka ndikhala ndi "sabata" yambiri yomwe mumagwira ntchito mwakhama. Sabata yotsatira sabata yanu yambiri ndi zomwe Dr. Agatston akuyitana "gawo lochepa." Mu sabata ino, mupitiriza kuchita masewera olimbitsa thupi koma kuchepetsa mphamvu yanu ndikulola thupi lanu kuti libwezere.
Mudzapitiriza kuchita masewera olimbitsa thupi komanso olimbitsa thupi kuti mupangitse thupi lanu. Pali ndondomeko yeniyeni ndi zofotokozera zofotokozera mwatsatanetsatane zomwe zafotokozedwa mu The South Beach Diet Supercharged ndi pa Intaneti kwa mamembala. Koma kumbukirani kuti kuchita chinachake ndibwino kuposa kuchita kanthu. Kotero ngati mulibe mwayi wopita ku bukhu kapena maubwenzi aumembala, pezani zipangizo zaufulu ndi ntchito zogwiritsa ntchito pa intaneti kuti muzichita masewera olimbitsa thupi tsiku ndi tsiku.