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פעילות גופנית לנשים: תזונה אידיאלית לפני החתונה

בעזרת דיאטה ואימונים מותאמים אישית, את תהפכי לכלה… 
 

דיאטה לפני החתונה.
דמייני את עצמך בעוד כמה שבועות בודדים פוסעת בשביל שלצידו יש פרחים ונרות, בדרך אל החופה, לצידי השביל נוכחים המון פרצופים  מוכרים, אהובים ואוהבים וגם קצת פחות, את עולה ונכנסת אל החופה, שנייה לפני  הרגע המאושר בחייך את פשוט לא מפסיקה לחשוב על המראה שלך במקום על הגבר של החיים שלך, ואז מבינה שאת היית צריכה להשקיע קצת יותר בגוף שלך.

 

בדיוק בשביל שלא תיפלי ל"דיאטת נשים" שאינה רק תבזבז את זמנך וכספך , אלה גם תפגע בבריאותך, בדיוק מסיבה זו נוצר המאמר הבא שכולל בתוכו את השיטה שלי, הבריאה, הנכונה  ובעלת התוצאות.

אני רוצה להוסיף  שאני נגד הרעיון של "דיאטה" – מהסיבה שכאשר אומרים דיאטה מתכוונים למשהו חולף וזמני, אך לרוב אתן תעשו את זה בכל מקרה, אז לפחות תעשו את זה נכון.
 

לעולם לא ניתנת לאדם משאלה, מבלי שיינתן לו הכוח להגשימה

פעילות גופנית לנשים – שנייה לפני שאת מתחתנת – כלים להצלחה:

מאמן כושר אישי- 3 חודשים לפני החופה . . . 
במידה וזה חשוב לך, אני מאוד ממליץ לקחת מאמן כושר אישי, במיוחד כשאין לך זמן לטעויות. מאוד מומלץ מאמן כושר  אישי כזה שיוכל גם לייעץ לך בפן התזונתי.

מכון כושר או ציוד ביתי . . . 
על מנת להגיע לתוצאות מקסימליות במינימום זמן יש  להשקיע בכל הפרמטרים ההכרחיים הללו. מכון כושר או ציוד ביתי יעזור לך למראה יותר "מעוצב".

 

תפריט תזונה . . . 
תפריט תזונה שעומד על כ1000-1400 קלוריות(תלוי במשקל שלך), תפריט אשר עיקר הבסיס שלו הוא חלבונים. שיטה זו לא קלה, שיטה שמחולקת ל2 אשר כוללת גם אימונים וגם תזונה, אין ספק שאת תראי תוצאות במידה ותתמידי, ואפילו תוצאות יפות.

תקשיבי,
יחד עם זאת מהסיבה שאין לך מספיק זמן ללמוד את הטכניקה לבד וללכת אחר שיטת  הניסוי והטעייה, מומלץ שתעזרי במאמן כושר אישי, ועדיף אחד כזה שיודע מה הוא עושה.

 

פעילות גופנית לנשים– שנייה לפני שאת מתחתנת – שלב ראשון :

אז אחרי שהתפריט שלך(ממליץ על דיאטת פלאו) בנוי ברובו מחלבון וחלקו משומן(עד 70 גרם פחמימה) ניתן להתחיל להתאמן- בחודש וחצי הראשונים יש לבנות את התוכנית ככה :

 

יום ראשון- אימון כוח

יום שני – אימון קרוספיט שבנוי על ספרינטים

יום שלישי – אימון קרוספיט

יום רביעי – מנוחה

יום חמישי- אימון כוח

יום שישי – אימון אינטרוולים

יום שבת אימון קרוספיט 2

 

אימון כוח – לבחור 3 תרגילים מורכבים ולעבוד לפי התבנית הבאה:

6-8*3 – מנוחות של 2 דקות, להקפיד על לעלות משקלים פעם בשבוע.

 

אימון קרוספיט – 100*10 , הכוונה ל10 ספרינטים שכל אחד אורך כ-100 מטר,

מנוחה של 40 שניות בין סט לסט.

אימון קרוספיט – 20 דקות של:

5 מתח(ניתן גם בגרביטון)

10 שכיבות שמיכה(ניתן על הברכיים)

15 סקוואט ללא משקל

 

לנסות לעשות מקסימום סבבים ב20 דקות.

 

אימון 2 של ספרינטים יכול להיות 200*8

אימון 2 של קרוספיט יכול להיות:

400 מטר ספרינט

20 חזרות סקוואט

חצי דקה קפיצות על מדרגה -5 סבבים על זמן.

 

 

דיאטה לנשים – שנייה לפני שאת מתחתנת – שלב שני:

 

בשלב זה אנו מעלים הילוך ובימי שלישי ושישי עושים פרוטוקול לאיבוד שומן עיקש ,מה זה אומר(מאוד ממליץ להיכנס למאמר על "איבוד שומן עיקש") את שואלת ? 

אימון לדוגמא יכול להיות:

5 דקות של אינטרוולים (20 שניות ספרינט 40 שניות הליכה)

30 דקות אירובי בעצימות בינונית

5 דקות של אינטרוולים(כמו הראשון)

 

בשלב זה הגוף שלך מרוקן מפחמימות(מה שתורם לאגירת הנוזלים) מסיבה זו הוא מפרק שומן על מנת להפיק אנרגיה, אימוני הכוח בשילוב של כמות החלבון עוזרים לנו לשמר את מסת השריר ונותנים לגוף מראה יפה ומחוטוב יותר.


תוכנית זאת מיועדת ל3 חודשים, במידה ויש לך חודשיים, יש 
לחלק את זה כך - חודש שלב ראשון וחודש שלב שני.
במידה ויש פחות זמן מומלץ להתחיל ישר מהשלב השני.
יש לדאוג לעשות העמסות פעם בשבועיים.

 

לסיכום:

אינני תומך בירידה במשקל למען אירוע מסויים, גם אם האירוע הוא חתונה! יחד עם זאת זה כמו שאני אגיד לילד קטן ששוקולד זה לא טעים,לא יעזור. אז אם כבר החלטת לעשות דיאטה לקראת אירוע, תעשי את זה נכון  ובשפיות.כמובן שהמאמר תקף לכל אירוע ובכל זאת אני מאוד ממליץ לבנות תבנית שתהיה לאורח חיים ולא משהו חולף.

ההצלחה היא מסע, לא יעד

לכל שאלה ,בקשה , הערה והארה ניתן לפנות אליי בתגובות שלמטה, אענה באהבה רבה 🙂

 

ג'ניה רומסקי,

המאמן האישי שלך, 
לחיי הבטן השטוחה שלך.

 
ג'ניה רומסקי

ג'ניה רומסקי

ג'ניה רומסקי, מייסד בריאותלי - עזר למעל 17,000 נשים להשיג את המטרת החיטוב והבריאות שלהן. כתב 3 ספרי רבי מכר - דיאטת החירום, הדיאטה האחרונה והתפריט המושלם. השיטה שלו שבזכותה הגיע לערוץ 10, Ynet, דה מרקר, ישראל היום ועוד מושתת על המדע הכי מתקדם ומותאמת לגוף האישה

הצהרת אחריות: המידע באתר זה אינו מיועד או משתמע כתחליף לייעוץ, אבחון או טיפול רפואי מקצועי. כל התוכן, כולל טקסט, גרפיקה, תמונות ומידע, הכלול באתר זה או באתרים הקשורים אליו, הוא למטרות מידע כללי בלבד. בריאותלי אינה אחראית על דיוק המידע הכלול באתר אינטרנט זה או באתרים קשורים, וכל אדם מצריך התייחסות שונה, המידע באתר עשוי להשתנות ללא הודעה מוקדמת. אם את מתכוונת ליישם את המידע באתר הזה, או בכל אתר אחר ויש לך מצב רפואי מסויים, את מוזמנת להתייעץ עם הרופא המטפל שלך.

 

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