Ubwoko bw'ibishushanyo "Urukiramende" (Amafoto 60): Ni izihe myenda yo kwambara umugore ufite urukiramende, uburyo bwo kugabanya ibiro

Umugore wese arashaka kugaragara neza, uhuza kandi stilish. Ariko, twese dufite impano namakuru atandukanye yo hanze: ubwoko bwuburyo, isura yo mumaso, ibara ryimisatsi, nibindi. Kubwamahirwe, uburyo bugezweho butegeka kwanga inyandikorugero iyo ari yo yose yerekanwe mu gitekerezo cyubwiza nuburyo. Ni muri urwo rwego, Abataliyani bari bafite neza, isi yose yatangaje ukuri kwabo ku buntungerwe "abagore babi ntibibaho."

Mu kiganiro, tuzavuga kubintu byubwoko "urukiramende", ibyifuzo byo gukosora physique, ndetse no guhitamo kwemerwa kumyenda.

Ibisobanuro

Ubu bwoko bw'ishusho kandi ifite izina rya kabiri - "N-Silhouette." Ikintu nyamukuru kiranga aya ni itandukaniro ridahari muri ibipimo byo mu bitugu, igituza, ikibuno n'ikibuno. Muyandi magambo, abakobwa nabagore mubyukuri ntibagaragara (muruhande ruto) agace k'inda.

Kenshi na kenshi, abahagarariye ubu bwoko bwa silhouette bafite isura yimikino ngororamubiri kandi sport. Mu bwangavu n'urubyiruko, barashobora no kuba bananutse kandi bafite isura nziza: ibitugu bikarishye, indabyo, amaguru maremare, amaguru maremare, ntabwo yerekanye ibibero. Muri iki gihe, umukobwa afite ibyerekeranye na podium.

By the way, akenshi ubu bwoko bwishusho buboneka kuburudohe bwisi.

Ariko ikibabaje, ntabwo abagore n'abakobwa bose bafite umubiri muto. Niba kandi kuringaniza no gukomera kwishusho, ubwoko "urukiramende" busa na siporo, urumuri kandi rwiza, hanyuma hamwe na imyumvire yo kuzura, ibintu byo hanze byangiritse.

Ntabwo abahagarariye abakobwa bose barashobora kwirata metabolism nziza. Kandi ibindi bintu biganisha ku kuzura cyangwa umubyibuho ukabije, birenze bihagije: Indwara zidakira, gutwita, kunanirwa kw'imisozi, intege nke z'imisozi, gusa mu gihe cy'ibiryo biryoshye kandi biryoshye.

Umubare wumugore wubu bwoko ubwuzure bwuzuye bigaragara ko biremereye, binini, biteye isoni kandi bitoroshye. Kubitsa ibinure byegeranijwe cyane ku bitugu, ikibuno nigifu. Hamwe nibyingenzi byumubyibuho ukabije, agace k'urukenyerero karashobora gutangira kuzamura cyane no kwandika, gukora silhouette bisa n'umupira. Kubwibyo, ubwoko bwurukiramende burasaba kwitabwaho bidasanzwe kuburemere.

Imirire ikwiye

Nibyo, ubuzima, isura nuburyo bwumubiri bifitanye isano cyane nimirire: umubare wibiryo byakoreshejwe muri rusange, ibigize, kuringaniza indyo.

Kunyeganyega bifata ko umuntu agomba kurya karori nke mugihe gito kuruta uko amara. Bitabaye ibyo, inzira yo kubitsa ibinure ntizahagarara, kandi gutwika ntibizatangira.

Ntukoreshe inkoni kubangamira ubuzima bwiza nubuzima. Nkuko inkuru zibabaje zijyanye nabakobwa nabagore, zishaka cyane kugera kubitekerezo bivuguruje, mubitekerezo byabo, ibipimo byumubiri. Ibibujijwe bitemewe ku bijyanye no kunywa ibintu by'ingenzi, kwiyitaho izmore kubintu byose byiza, usibye kunanirwa no gushaka indwara zikabije, ikibabaje, ntiganisha.

Indyo ntabwo ari inzara no kwikuramo, ahubwo ni ugushyira mu gaciro kandi byanze bikunze indyo.

Kugirango ugabanye neza kandi ugabanye imirire yumubiri imirire birasaba harimo umubare wibicuruzwa muri menu.

Kumeza hagomba kwitabira buri gihe amasahani akubiyemo poroteyine. Iyi ni iryine yera cyangwa inyama zinkoko. Ariko gukoresha inyama zinka nke zabyemewe. Mu rwego rwo kuzuza, poroteyine yo mu rwego rwo hejuru ni ingirakamaro kurya mollusks, shrimp, umutsima wose, terteine ya egi, egg, foromaje.
Kuzuza neza no kumva ufite inzara mumirire, karubone ikomeye igomba kuba irimo. Imbuto n'imbuto zikize (usibye ibirayi), umuceri wijimye, oatmeal na buckwheat, sayiri.
Hamwe nimirire yimirire, ni ngombwa ko Omega-acide 3 akora mumubiri. Ibi bintu bitera imbaraga muburyo bwa metabolism mumubiri. Ndashimira ibi, gutwika amavuta birashobora kwihuta cyane. Salade igomba kuzuzwa amavuta ya elayo cyangwa imyenda. Aya mavuta ni abayobozi mubirimo bya Omega-3. Ingirakamaro kurya amafi yinyanja nimbuto.

Ibyiza ni ibiryo bikora ibice bito. Mu ifunguro rimwe, ni ryifuzwa kudahuza poroteyine na karubone, kubahiriza ihame ryo gukoresha ibicuruzwa bitandukanye. Ibiryo bikungahaye cyane muri karori nibyiza gukoresha mugitondo cya mugitondo cyangwa saa sita kugirango bitwike byariye karori kumunsi. Ifunguro rya nimugoroba.

Urugero rwimirire yimirire yimirire kugirango dukosorwe "urukiramende":

Ifunguro rya mbere: Apple cyangwa amasaro, foromaje ya deceteage;
Ifunguro rya kabiri: ikirahuri cya kefir nkeya;
Kurya gatatu: isupu ku murongo w'inkoko hamwe nimboga nigice cyumugati winteko ya sofly;
Kunywa ibiryo bya kane: Salade yo mucyaro, yashizemo amavuta ya elayo;
Ifunguro rya gatanu: inyama zwara, imboga zabashe;
Ibiryo bya gatandatu gufata: kwambura yogurt cyangwa skim kefir.

Ubundi buryo bwo kurya bwa buri munsi kugirango ukomeze imiterere hamwe na misa yumubiri ntabwo arenze kg 55:

Ifunguro rya mu gitondo: 100 G ya foromaje ya decese, kimwe cya kabiri cyikirahure cyamata atoroshye (2-5%), toast 3 kuva mumigati yose, PC 8-10. Imbuto zose;
Ifunguro rya sasita: 2-3 pcs. Cookies cyangwa imigati yose;
ifunguro rya nimugoroba: 100 g yinkoko yatetse, salade yimboga (lisansi hamwe namavuta yimboga), ibice 2 byumugati wumutsima, ikirahuri cyicyayi kibisi;
Umuntu wa nyuma ya saa sita: 100 g yumuceri watetse, yatetse inyama zinka zo hasi, 100 g ya broccoli kubashakanye;
ifunguro rya nimugoroba: 80 G ya Buckwheat, amafi agabanya cyangwa kuzunguruka, 100 g ya asparagus;
Ifunguro rya kabiri (bitarenze 20.00): Igikombe 1 cya Kefir, Ryazhenka cyangwa Varenza.

Mu rwego rwo kubahiriza ibiryo by'imirire mu bijyanye n'ibinyobwa, nibyiza gutanga ibyifuzo byicyayi kibisi, beryal na berry berry. Ku manywa, amazi meza agomba kumara buri gihe.

Ibicuruzwa bigomba kuvamo cyangwa bigarukira cyane:

Ifu y'ibicuruzwa biva ku ngano, guteka, sweet sweet, shokora y'amata;
Ibirayi n'indi mboga birimo ibisimba byinshi;
soda (usibye kuvura no kurya amazi yubutare);
Ibinyobwa birimo ibinyobwa.

Birakwiye ko tumenya ko no kubahiriza ibiryo byiza, inzira yo gutwika irashobora gutamburwa gusa, byonge byo kongera gukoresha imbaraga zumubiri.

Nkuko byavuzwe haruguru, karori yari ifite igomba kuba munsi yakoreshejwe. Kubwibyo, kugabanya ibiro kandi uhindure ishusho yicaye kuri sofa, murishya, birashoboka cyane, ntazabigeraho. Mu rubanza rwiza, byibuze ibisubizo bimwe na bimwe bigomba gutegereza igihe kirekire.

Imyitozo

Mubihe byinshi, abagore nabakobwa bafite "n-silhouette" birakomeye kandi bikomeye kumubiri. Ariko nanone, kubungabunga ifishi, cyane cyane niba hari "urukiramende" rwuzuye, birakenewe gahunda yo gukora imyitozo, kwishyira mu myitozo ngororamubiri na gymnastique.

Gutakaza ibiro cyangwa kubungabunga imiterere yumubiri, abahagarariye ubu buryo bwongeyeho begerejwe no kwiruka, koga, kwimura imitwaro iringaniye (tennis, aerobis, aerobics, imbyino, gusinzira cyangwa gusiganwa ku maguru. Kugirango urambuye imitsi, kunoza guhinduka no guha umubiri wigihe kinini mucyumweru 1-2 mucyumweru, birakwiye gukora yoga, Pilato cyangwa imikino ngororamubiri cyangwa imikino ngororamubiri.

Kwiruka hamwe nibindi byinjira byinjira neza byibuze inshuro 3 mucyumweru.

Kubera ko ibintu nyamukuru biranga ubwoko bwurukiramende ni ukubura gukemutsa, imyitozo yubutegetsi igomba kuba igamije cyane cyane kuvoma imitsi no kubungabunga amajwi ya kano karere. Mu mahugurwa agomba kuba arimo squats, ukanda hasi (usunika imitsi yo munda), ipikipiki y'ipiganwa, igambarika no kuremere no hanze.

Niba hari impengamiro yo kurangiza, itunganijwe itunganijwe nkiyi izafasha gukuraho ubwiza no gukora ikibuno.

Abagore bafite amabere manini ntibagomba gusigara ku mbaraga zigira ingaruka kumabere: inyamaswa zitandukanye, ziterura ibiragi. Birashobora kuba byinshi hamwe nigihe cyo kongera ibintu, kubera ko imitsi yakoranye na misa kandi yiyongereye mubunini. Nkigisubizo, igice cyo hejuru cyumubiri kizatsinda mubunini kandi gishushanya kubera uburwayi bugereranije bwibibuno bizaba hafi yubwoko "inyabutatu".

Gito kugirango ugabanye byinshi kandi udashaka amasasu abifashijwemo nimirire nibibuza gukoresha ibicuruzwa bikungahaye muri fibre.

Kora imyenda

Hindura ibiranga imiterere hanyuma uhindure ibitagenda neza mubyiza birashoboka rwose niba wambaye neza, kandi ufata neza uburyo imyenda yawe. Ku bagore bafite ishusho "urukiramende" ibintu bibereye bidakora imvugo mukarere k'amashyamba.

Imyenda shingiro yifuzwa kwihanganira ibintu bitari. Imvugo mumyenda igomba kuba kubice byinshi kumurongo wibitugu no mu kibuno. Ntabwo hagomba kubaho amakuru yinyongera cyangwa uburyo bwiza butera amajwi agaragara.

Urashobora gukoresha inama zabashushanya babigize umwuga.

Silhouette y'urukiramende ni ikoti ibereye cyane. Ifunganye ry'ibibuno bizahisha umufuka hejuru.
Ikoti n'amashanyarazi hamwe no gukata neza nta mukandara.
Mugihe uhisemo ingingo, nibyiza gutanga ibyifuzo byubwoya bugufi, hamwe na dire-silhouette.
Kubijyanye najiji, ugomba guhitamo guhitamo umucuparamu, izuba, tulip. Abahagarariye ubwoko ni amaguru meza cyane kandi yimikino, kugirango umukobwa uri munsi yimyaka 30 yemerewe kwambara amajipo. Abagore nyuma yimyaka 45 bazahuza ijipo kumavi-uburebure cyangwa kugeza kumaguru.

Ipantaro ntigomba kuba imifuka kandi idafite uburenganzira ku gikona. Imyenda ikomeye cyangwa ya kera isa neza, kimwe na jeans-ibumba. Ipantaro ya kera hamwe nimbunda, halifes hamwe nimifuka ya patch murwego rwibibuno kandi ikibuno kizatanga muburyo bukomeye bwa kariya gace k'umubiri. Bizakora ishusho yicaye kandi ishimangira akanya gato.
Hafi yigihe gito ibereye n-silhouette. Birakenewe gusa kwirinda moderi yimyenda yoroshye.
Ipantaro yoroheje, amajipo, ikabutura yibanda ku kibuno gito. Mu myambaro, ugomba gukomera kumurongo wa kera cyangwa warenze umukandara.
Kureka "urukiramende" kiremewe kwambara imikandara nini. Ariko urashobora kandi kwambara umukandara muto ku kibuno.
Iyo guhitamo koga, icyitegererezo gikomeye gihita kivaho. Ariko niba ushaka rwose verisiyo ifunze, koga igomba kugira igifu ku gifu cyangwa gushiramo nibicapo muri kano karere. Ikipe yagura ubuso bw'ikibuno cyo gushonga cyangwa ijipo.

Ibyifuzo bigomba guhabwa ibintu kumurika kandi wuzuye imyenda ya elastique:

chiffon;
Ubudodo;
ipamba;
Viscose;
Denim;
Velveta;
ubwoya;
Tweed.

Ba nyiri silhouette "urukiramende" ntibashaka cyane gushyira mu myambaro ye:

Imyenda ku minwa magufi;
Ibishishwa no kurtlenecks hamwe nijosi ryijosi;
Icyitegererezo cy'imyenda ikozwe mumyenda yoroheje ikunda cyane;
Ibintu hamwe n'amaboko ya Rlanlan;
Amashati magufi na top;
ibintu hamwe n'umukandara watewe hasi;
Amajipo n'ipantaro ku mashusho;
Imyenda ifite imiterere itambitse, imirongo cyangwa icapiro mu rukenyerero no mu nda.