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Eine Studie, die im Journal of Strength and Conditioning Research veröffentlicht wurde, ergab, dass muskelstärkende Aktivitäten dazu beitragen können, den Verlust von Muskelmasse zu verhindern, der bei einer
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Je regelmäßiger Sie trainieren, desto mehr Kalorien verbrennen Sie.
Das bedeutet, dass man mit einer gesunden Lebensweise mehr Kalorien in kürzerer Zeit verbrennen kann als mit einer Diät.
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Anstatt an die harte Arbeit im Fitnessstudio zu denken, machen Sie sich
lieber Gedanken darüber, was Sie zum Abendessen kochen oder
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Wenn Sie sich auf das konzentrieren, was ist in reduslim drin
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Tělesná hmotnost: Při kardio cvičení se ve skutečnosti kalorie nespalují,
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využívat k budování svalů – ne ke spalování.
Kardio však může být dobrým způsobem, jak zlepšit své celkové zdraví.
Odborníci již dlouho doporučují dospělým,
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To v překladu znamená, že nějaký druh cvičení absolvujete desetkrát za týden.
Co se týče programu hubnutí, program silového tréninku může
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Studie z roku 2018 v časopise Obes. Surg. zjistila, že lidé, kteří dvakrát až třikrát týdně po dobu 16 týdnů prováděli 10 opakování
cviku dřep, zhubli v průměru o 3,2 % své tělesné hmotnosti – aniž by
se cítili příliš vyčerpaní.
Pokud však hledáte magické číslo pro kardio cvičení, které vám usnadní hubnutí,
zkuste 65 minut. “Výzkumy ukazují na silnou korelaci,” říká Denise Austinová, profesorka kineziologie na univerzitě
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απώλειας βάρους που μπορείτε
να δοκιμάσετε:
Ασκηθείτε για μόλις 20 λεπτά κάθε μέρα.
Η αύξηση της καθημερινής άσκησης μπορεί
να σας βοηθήσει να κάνετε υγιεινές διατροφικές επιλογές,
διαπίστωσαν ερευνητές. Μια μελέτη 11 τυχαιοποιημένων ελεγχόμενων δοκιμών, που δημοσιεύθηκε τον Μάρτιο του 2019 στο περιοδικό Obesity, διαπίστωσε ότι οι συμμετέχοντες που αφιέρωναν 20 λεπτά έως 2 ώρες για άσκηση πέντε ή περισσότερες φορές την εβδομάδα έχασαν βάρος και είχαν
καλύτερη επιτυχία στη διατήρηση της απώλειας βάρους
από εκείνους που αφιέρωναν λιγότερα από 20 λεπτά
την ημέρα σε καρδιαγγειακή άσκηση.
“Λόγω της χρονικής δέσμευσης, μπορεί να σας είναι πιο εύκολο να κάνετε απλώς κάτι πολύ σύντομο, όπως 20 λεπτά, παρά μια μεγαλύτερη προπόνηση, η οποία μπορεί να είναι πιο χρονοβόρα”,
λέει η Lisa Saland, εγγεγραμμένη διαιτολόγος της Αμερικανικής Ένωσης Διαιτολόγων στο Schaumburg, Ill.
Καθορίστε μια ρουτίνα πρωινού, μεσημεριανού και βραδινού γεύματος.
Όταν πρόκειται για τον προγραμματισμό των γευμάτων, το κλειδί είναι να έχετε ένα
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“Αν τρώτε πρωινό στις 8 π.μ., τρώτε μεσημεριανό στη 1 μ.μ. και τρώτε βραδινό στις 8 μ.μ., είναι πιο εύκολο να τρώτε υγιεινά γεύματα και να αποφεύγετε τους πειρασμούς των σνακ αργά το βράδυ”, λέει η Saland.
Ανεφοδιαστείτε πλήρως με τουλάχιστον πέντε
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Στη δουλειά ή στο δρόμο, μπορεί να είναι δύσκολο να τρώτε καλά
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Για να διατηρήσετε τον εαυτό σας εφοδιασμένο με υγιεινές επιλογές, δοκιμάστε αυτό το τέχνασμα:
Ανακατέψτε τα γεύματά σας έτσι ώστε να ανεφοδιάζεστε κάθε 2 1/2 ώρες.
“Δεν χρειάζεται να τρώτε κάθε 2 1/2 ώρες, αλλά η ιδέα είναι να έχετε τουλάχιστον ένα ελαφρύ σνακ, ή ένα σνακ στα μέσα του πρωινού ή ένα σνακ στα μέσα του απογεύματος, έτσι ώστε να τρώτε καθ’ όλη τη διάρκεια της ημέρας χωρίς να χρειάζεται να τρώτε τρία μεγάλα γεύματα”,
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Εκτελέστε 10 κάμψεις, 10 καθίσματα και 10 άλματα για να χάσετε βάρος.
Ερευνητές του Πανεπιστημίου της Τζόρτζια διαπίστωσαν
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που έκαναν λιγότερες ασκήσεις,
η εκτέλεση τουλάχιστον 10 επαναλήψεων
από κάθε μία από τρεις διαφορετικές
σωματικές δραστηριότητες – κάμψεις,
καθίσματα και άλματα – σε ένταση 80 έως 95 τοις
εκατό του επιπέδου φυσικής κατάστασης ήταν αρκετή για
να χάσουν βάρος.
Σηκώστε βάρη πιο συχνά από ό,τι
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Η οικοδόμηση δύναμης είναι το κλειδί για τη
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Lo studio condotto su quasi 500 adulti sovrappeso e obesi che avevano partecipato a un programma di perdita
di peso di 12 settimane ha rilevato che
coloro che si esercitavano nel giorno più costante della settimana mantenevano o perdevano più peso
rispetto a coloro che si esercitavano in giorni meno costanti
della settimana. Le differenze nella perdita di peso erano simili per uomini e donne, il
che suggerisce che l’esercizio fisico in qualsiasi momento della
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of Medicine di St. “Il semplice movimento più frequente non è altrettanto vantaggioso, e nemmeno l’esercizio in giorni diversi della settimana”.
Infatti, in un altro studio pubblicato nel novembre 2018 su JAMA Internal Medicine, Allos ha scoperto che l’esercizio fisico costante aiutava le persone a mantenere la loro perdita di peso,
con maggiori benefici da questo modello osservati in coloro che avevano perso peso attraverso
la sola dieta.
“Nel nostro studio, il fatto che i partecipanti facessero esercizio in un solo giorno della settimana o in giorni diversi non sembrava avere importanza”, afferma Allos.
“Ma tra coloro che sono riusciti a mantenere la perdita di peso, quelli che si sono esercitati nello stesso giorno della settimana hanno fatto sempre meglio”.
Gli esperti affermano che la perdita di peso è un atto di equilibrio,
qualcosa che si deve fare con costanza per mantenere i risultati.
“C’è sempre un po’ di margine perché non abbiamo il controllo al 100%”, dice Gene Baur,
PhD, direttore senior dei programmi clinici e di ricerca
dell’American Institute for Cancer Research.
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è un modo per ottenere i massimi benefici in termini di perdita di peso.
“Siamo abbastanza sicuri che più attività si fa, meglio è”, afferma Nathan Pendergrast,
PhD, professore di scienze dell’esercizio all’Università del New Mexico.
“Ci sono alcune prove del fatto che prima si fa attività fisica, meglio è. Ma anche se ci si allena 20 minuti invece di 30, non ha importanza”.
Alcuni potrebbero essere sorpresi di sapere che un’ora di esercizio fisico da moderato a vigoroso alla settimana è sufficiente per ottenere i massimi benefici.
Infatti, in una revisione pubblicata nel novembre 2019 sulla rivista World Review of Nutrition and Dietetics, i ricercatori hanno scoperto che le persone che hanno
aumentato l’esercizio fisico a più di 60 minuti alla settimana hanno
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رویاهایی که واقعی میشن
هر بچه ای یک شخصیت و رویای منحصر به فرد داره که این افکار
و ذهنیت رو با نقاشی کردن بیان میکنه، به همین خاطر هست که نقاشی هر
بچه ای منحصر به فرد و خاص هست.(همون طور که ظاهر بچها با هم متفاوته ، افکار و رویاهاشون هم متفاوته).
دنیای جادویی نقاشی بچها
نقاشی کودکان شایداز نظر شما یک خط خطی
کودکانه باشه. اما باید بدونین که نقاشی کردن بخش مهمی از رشد فرزند شما رو تشکیل میدهد.
وقتی کودک مداد یا گج یا
مداد شمعی و… رو در دست میگیردو طرحی کودکانه میزنهداو عمیقا از
عمل و خلق خود مثل یک اثر هنری لذت میبره
و در بیشتر موارد برای نقاشی خود داستان سرایی هم میکنه.
نقاشی کشیدن میتونه به کودکان در رشد مهارت ها و خلاقیت نقش مهمی داشته باشه.
نقاشی و بیان احساسات
بچها با نقاشی کردن احساساتی که با کلمات نمیتونن بیان کنن رو با نقاشی کردن بروز میدن ، اگر دقت کنین نقاشی کودکان در زمان خوشحالی و عصبانیت و غم و
.. کاملا متفاوته و احساسات شون از
روی نقاشی کاملا درک میشه.
نقاشی کردن و دنیای خیالی بچها
نقاشی باعث میشه که تخیل کودک فعال تر بشه کودک با هر بار نقاشی
کردن بُعد جدیدی از دنیای تخیلی ذهنش رو کشف میکنه و با این
شخصیت ها و فضای خیالی ارتباط خیلی زیادی برقرار می کنه.
نقاشی و عروسک خیال
ما در گروه عروسک های خیال این طرح های منحصر به فرد از نقاشی های بچها
رو به عروسک تبدیل میکنیم و رویاهاشون رو وارد دنیای زیبای کودکی شون میکنیم.
این یک محصول ویژه و منحصر به فرد هست که طراحش خود بچها هستن و این احساس رو به کودک میده
که رویاهاش قابل دسترس هستند و ذهنیت اش قابل
اجرا هست.به کودک اعتماد به نفس میدهد .چون شما برای طرح و افکارش ارزش
قایل شدین و اون الان یک طراح کوچولو هست که میتونه حاصل
کار خودش رو بغل کنه.
چرا عروسک ؟!
یکی از اصلی ترین نیازهای کودکان ،بازی کردن هست.
در فرهنگ های مختلف در طول تاریخ اسباب بازی های متنوع و زیادی برای رشد روحی و جسمی کودکان طراحی و تولید شده است .
دربین تمامی اسباب بازی ها ، عروسک ها نقش
مهم و متفاوتی در رشد و شخصیت کودکان
دارند .
عروسکها در ذهن و وجود بچه ها اثر گذارند .
عروسک ها دوست خیالی بچها
عروسک بازی به شیوه درست و مناسب انرژی های بچها رو تخلیه میکنه و به انها آرامش میدهد.
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با انها به گردش و مهمانی میرن
.
ارتباط بچها با عروسکهای شان در دنیای ذهن و
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ان غذا می ده، لباس هاش رو میپوشونن ، روی پاهاشون
می خوابونن، موهاش رو شونه میکنن و با
این خاله بازی تمامی اصول تربیتی و رشد رو تمرین میکنن و آموزش میبینن.
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