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Iyo Bollywood diva Sonam Kapoor yakasiya munhu wese achishamisika paChangobva kuitika Mutambo weCannes 2017 uye ave chidhori chevamwe vakadzi vese.
Saka vese vakadzi vanoda kuziva chakavanzika chezvaaidya uye hutongi hwehutongi, iwe unofanirwa kuongorora ichi chinyorwa.
Iko kushandurwa kwakaitwa nemuviri wake kunokosha. Kana iwe uchifananidza muviri wake usati wajoina mafirimu uye mushure mekujoinha mabhaisikopo, zvinonyanya kukurudzira kumukadzi wese wepasi rino, nekuti kurasikirwa makumi matatu nemashanu hakusi nyore.
Chii chakakatyamadza munhu wese pakarepo paakapinda muHollywood kwaive kurasikirwa kwake kukuru.
Zvakasarudzika pano ndezvekuti anotevera chirongwa chekudya uye chekurovedza muviri chinomuchengetedza metabolism achikava uye muviri wake uri muchimiro chinoshamisa.
Izvi hazvina kungovandudza chimiro chake chemuviri asi zvakamubatsira kuwana kuzvivimba kwakawanda.
Sonam Kapoor's Workout Chirongwa:
Sonam akapfuura nemasimba ekurovedza muviri nevarairidzi vehuremu uye varairidzi vemuviri. Iye anoedza kwakasiyana kurovedzwa zuva rega rega kuitira kuti arambe achikurudzira nhanho kumusoro uye kupisa akawanda macalorie. Iye zvakare anoita simba yoga uye yehunyanzvi yoga kuchengetedza muviri wake mune rakakura chimiro. Akadzidza zvakare Kathak kutamba kuti achengetedze muviri wake toni.
Maitiro aSonam ekurovedza muviri anosanganisira maminetsi makumi matatu ekadhiyo zuva rega rega, kutamba mitambo kaviri pavhiki uye simba reyoga pane mamwe mazuva. Anoshambira uye anotamba squash pese paanenge akasununguka. Iye zvakare anogara achifungisisa. Izvi zvinomubatsira kuti achengete zvese pfungwa nemuviri wake zvakagwinya uye zvine hutano.
Sonam anoita kanenge awa rekudzidzira zuva rega rega kuti azvichengete akasimba uye mutete. Sonam Kapoor anotanga nekudziya uyezve anoita musanganiswa wezviitwa zvekurovedza muviri kuti azvirambe achikurudzirwa uye achibatikana. Heino chirongwa chake chekudzidzira:
Ita kuti zviite:
Musoro unodzora - 1 seti yegumi reps
Neck kutenderera - 1 seti ye gumi reps (wachi uye anticlockwise)
Mafudzi kutenderera - 1 seti yegumi reps (wachi uye anticlockwise)
Maoko edenderedzwa - 1 seti yegumi reps (wachi uye anticlockwise)
Side crunches - 2 seti e10 reps (kuruboshwe uye kurudyi mativi)
Wepamusoro muviri unokanganisa - 1 seti ye makumi maviri reps
Kumhanya-mhanya kana kumhanya
Burpees - 1 seti yegumi reps
Mberi mapapu - 1 seti yegumi reps
Jumping jacks - 2 seti e30 reps
Cardio - maminetsi makumi matanhatu
Kurera huremu - maminetsi makumi matatu
Pilates - 30-45 maminetsi
Simba yoga - 60 maminetsi
Mitambo (maminetsi makumi matanhatu ebasketball, rugby uye squash)
Kutamba (maminitsi makumi matanhatu eKathak)
Kushambira (30-45 maminitsi)
Kufungisisa (30 maminetsi)
Kudya Chirongwa cheSonam Kapoor:
Dos Uye Zvausingafanirwe
1. Idya Yakaderera-koriori Nutritions Chikafu:
Kunze kwekushanda kwake kwemazuva ese, kune zvakare chirongwa chakasimba chekudya chinoteverwa naSonam kuti asawedzere kukura. Anodya chete-yakaderera-koriori zvekudya zvinovaka muviri.
2. Kunwa Mvura Yakawandisa:
Anoshandisa mvura yakawanda kuchengetedza muviri wake kunyoroveswa nemazvo. Haadye majusi akapakurwa nekuda kweshuga yakawandisa iri mavari. Anodya mijuru mitsva, michero, zviyo, nzungu, hove, howa, mazai uye tofu.
3. Mvura yeKokonati:
Sonam Kapoor anofarira kunwa mvura zhinji. Kokonati mvura ndechimwe chezvinwiwa zvake zvaanofarira. Kokonati mvura sosi yemasikirwo emagetsi uye inoshanda se hydrating uye diuretic mumiriri. Muchero mutsva wemichero unobatsira kugadzirisa ura.
4.Muto wemagaka:
Iye anodawo buttermilk uye jisi remagaka. Izvi zvinwiwa zvinowedzera simba rake uye zvinobatsira mukumuchengeta aine hydrated. Anonwa doro zvine mwero, asi kashoma. Iye anogara achida kuve munzvimbo isiri yekusvuta. Paanenge achifamba, anofarira kudya maapuro, mabara ezvehutano uye masangweji.
5. Munyu & Shuga Balance:
Anoshandisa huwandu hwakaenzana hwemunyu neshuga uye anodzivirira yakawandisa yeiyi. Iye zvakare anodzivirira kunonoka kunonoka. Paanoshuvira zvihwitsi, anongodya chidimbu chechokoreti yakasviba.
6. Dzivisa Zvisingabatsiri Zvekudya:
Sonam Kapoor anodzivirira kudya chikafu senge mbatatisi machipisi, pizza, burger, chikafu chakakangwa uye chine mafuta, zvinotapira zvine shuga, zvinwiwa zvine mweya, doro uye chikafu chakakwenenzverwa-carb.
Pamusoro pazvose, anovimbisa kuti anowana maawa masere ekurara pasina kukundikana.
Chati chaSonam cheDaily Chart
Sonam Kapoor chirongwa chekudya chine yakaderera-mafuta uye yakakwira-mapuroteni kudya. Anotanga zuva rake negirazi remuto une mvura inodziya, huchi uyeimuimu. Izvi zvinobatsira kusimudzira ura kufamba, kunowedzera metabolism uye kunobatsira kuburitsa huturu.
Kudya kwemangwanani:
Kwekudya chamangwanani, anodya yakakwira-fiber oatmeal, iyo inodzivirira kunwa kwemafuta mumuviri. Mbiya yemichero yemwaka inopa muviri wayo imwe yekuwedzera kudya kunovaka uye inobatsira kugadzirisa ganda rakanaka uye hutano hwebvudzi.
Anodya chingwa chine shavi nezai chena uye mapuroteni zunza kudya kwemangwanani.
Kwekudya kwemasikati:
Kwekudya kwemasikati, anodya nyama yakakangwa yehuku, dhadha, hove, saradhi, curry yemuriwo uye chapatti. Pearl mapira kana mhunga chapati yakafuma mune zvekudya fiber uye inobatsira kudzivirira matambudziko mumatumbu. Daal nehove / huku huku hukuru hunopa mapuroteni anobatsira kuvaka yakaonda tsandanyama.
Muriwo curry uye saradhi zvine huwandu hwakawanda hweyakaomeswa carbs, chikafu chekudya, mavitamini uye mamineral. Vanobatsira kupa simba, kukurudzira masero mashandiro uye kutsigira metabolism uye kugaya.
Manheru Snacks:
Sonam anotora zvakare zai jena uye bundu rechingwa manheru kuti zvidye.
Kudya kwemanheru:
Kudya kwake kwemanheru kunosanganisira hove, muto wehuku uye saradhi.
Sonam anoti anodya chinhu maawa maviri ega ega nekuti kuita kwake kwakasimba kunoita kuti ave nenzara. Michero yakaoma uye nzungu zvinobatsirawo mukugutsa nzara yake. Nuts dzakapfuma mumafuta ane hutano anodiwa kuti achengetedze kutendeseka kwemasero uye kudzikisira kuzvimba.
Kugadziridza Kudya Kwake Kuti Kukwane Zvaunoda
Sonam Kapoor anotevera chikafu chine hutano, chinozoshanda kuvakadzi vazhinji, asi kwete vese. Unogona kugadzirisa kudya uku zvichienderana nezvaunogara uchiita, mhando yemuviri, hurefu, huremu, nhoroondo yezvokurapa, nezvimwewo. Ungangoda kutaura newe chiremba nezve izvi.
Nekudaro, iwe unogona kuve uine chivimbo chekuti haina kuoma sezvaungafunge. Apo Sonam Kapoor anogona kuzviita, iwe unogona kuzviita futi. Kurera huremu hakuchisiri kurota. Zviite chaizvo. Gara wakakwana uye ugare uine hutano!
