Dumbu rakadzika pamwedzi: Izvo zviri nyore kuita muviri

Vazhinji vakadzi vanorota pamusoro pechidzitiro chechiuno uye chidimbu chinoputika. Asi kwete nguva dzose hutano hwakanaka hunogona kuwana nguva nesimba rekuenda kumitambo. Kunyange zvakadaro, kubvisa mishonga yemakwikiti zvakakwana zvekuita basa iro richawana gumbo rakadzika, rakasvibirira kumba. Mukuwedzera, basa racho richakubatsira iwe kuderedza dumbu remuviri, uye iwe unogona kuzadza zvokudya zvishomanana. Kubva munyaya ino uchadzidza pamusoro pe "Kuvhara", uyewo kuti ungashandisa sei basa iri.

Kudzidzira Kuvhara Bvisa kuderedza dumbu uye waistline

Kuvhara mutsara ibasa rinobudirira rinogadzirisa chinangwa chepamuviri chemuviri. Kunyange zvazvo iyi isiri simba remagetsi, hazvina kunyanya kushanda kudarika maitiro akazara ezvinyorwa. Yakasimba "oksijeni therapy" yakabva ku yoga ichienda kune muviri, munhu wekutanga akatanga kudzidzira waiva Arnold Schwarzenegger. Akaziva kuti masvikiro akadzika epepanhau haakwanisi kuputirwa kuburikidza nekubatsirwa kwemashoko. Kudzidzira kwakadaro kunoshanda chete kune kunze uye oblique misungo uye hazvibatsiri pakuderedza kweistline. Iron Arnie akabvisa mutsara kuti achengetedze chiuno chine simba nehukuru hwemasisita. Haisi chakavanzika chokuti vazhinji vanodzidzira kubva kumasimba ekudzidzisa vanoita kuti oblique dzomumumvu dzomukati dzive dzakanyanya (somuenzaniso, matope ane dumbbells kunze).

Makomborero uye Zvipo Zvokuvhara Vakadzi

1. Kuita muviri kwakagadzikana kwechiitiko chacho kunoshandisa nhengo dzomukati munzvimbo yakakodzera. Izvi zvinodzivirira kuputika kwavo (kusanganisira kuderera kwemisumbu yepelvic pasi).
2. Pakati pevatambi, inofungidzirwa kuti mutsara wakadzidziswa mudumbu unogona kuderedza marwadzo mumucheto wezasi, unobatsira kugadzirisa musana.
3. Kudzidzira nguva dzose kunokubvumira kuderedza kuwanda kwemimba. Kubvira ikozvino, iwe uchadya zvishoma zvishoma zvezvokudya. Izvi zvichakuponesa kubva pakudya uye kuzvidzora.
4. Oxygen therapy inoshanda kumapfudze. Zvakakwana kuita kuti mhepo isaputike kazhinji kuti "ichenese" mhino.
5. Kuvonga nekuvandudza kupararira kweropa munhengo dzepachiviri, unogona kubvisa kutambura kukuru kwekuenda kumwedzi.
6. Iyi nzira yakakosha kuvakadzi vakaronga kubata. Iwe uchada mwedzi 6-7 kuti ugadzirire muviri wako kutora kukura. Zvinoratidzirwa kuti vanaamai vamangwana vaiita basa rekuita muviri, nzira yekuberekwa inokurumidza. Mukuwedzera, "kuvhara" kunopa kuchenesa kwakadzika kwezvikamu zvose zvemukati, izvo zvinokonzera kukurumidza kukurumidza pashure pokuberekwa kwomwana.

7. Kuchenesa kunobvumira vakadzi kubereka kukanganwa pamusoro peganda re cellulite uye flabby kumativi uye mudumbu. Uyewo, iyo nzira inobatsira inogadzirisa matanho ekudzivirira (vanova akajeka uye asingaoneki).
8. Mutsara wechiuno wechiuno unobvumira kuti uwane hunodiwa hwemhando dzevakadzi - "hourglass". Mukurwisana nechekupedzisira kwekunakisa kwakanaka, chifuyo chichaita sechikuru, uye zviuno zvakakura zvikuru. Izvi zvinonyanya kukosha kune vadzidzisi veainzi inonzi boyish rudzi rwechimiro uye "rectangle".
9. Kuvhara mutsara kunobatsira kwazvo paganda: acne rashes, ruvara runova kunyange.
10. Kazhinji zvinowanzoitika kuti hutano hwakanaka hunodonha mutsara, uye mudumbu rinoramba richiwedzera. Ichi chiratidzo che diastase iyo mukadzi wese wechipiri anoberekwa. Nokudaro, vanaamai vatsva vanopesana nemasikirwo akasiyana-siyana mumwedzi 4-6 yekuberekwa mushure mokuberekwa, sezvo zvichibvira kusina kururama kutema mishonga yepamuviri yekudhinda.
11. Vakadzi vakawanda vanotya kupomha mimba, saka regai kuita zvidzidzo zvechikoro. "Kuvhara" ndiyo inonyatsoshanda yekusimbisa nekudzika kwakasimba kwemasumbu emimba pasina kuwedzera muhuru.
12. "Bvisa mudumbu" inokubvumira kuti ubvise mafuta echirwere, anovhura nhengo dzomukati. Kazhinji, kudarika kwayo kunokonzera kukanganisa zvirwere zvepfungwa uye chirwere cheshuga. Chimwe chiitiko chinotyisa chinokonzera osteoporosis. Masayendisiti akawana kuti dambudziko rekudzikisa marise kuvakadzi rakakwirira kudarika iro revarume, uye zvose nokuti huwandu hwakawanda hwemafuta aripo mumuviri wevakadzi kunodarika 10-15% inobvumirwa.

Contraindications

Mune zvimwe zviitiko, zviri nani kuti usabvisa mupepanhau:

• nemuchero wekucheka (kuedza kunowedzera mukati-mumimba kudzvinyirirwa);
• zvipembenene zvegomba rekudya;
• neoplasms munhengo dzemadiki mapepa;
• zvirwere zvejenitourinary system;
• Zvinorambidzwa kubvisa mutsara panguva yekuzvitakura;
• pamwe nekuchenjerera kuti uite zvinoshandiswa kurapa vakadzi mushure mechikamu chekusiya.

Kana iwe uchitambura nemapirmari kana chirwere chemwoyo - bvunza chiremba.

Nzira yekuita basa rokufema "Bvisa"

1. Vafambi vematambudziko vakagadzirirwa kuti vaite basa iri muupine position kumushure. Asi kune vanotanga "Makate" pose ndiyo yakanakisisa. Icho chiri mune izvi zvakasiyana-siyana izvo "chivharo" chinomiririrwa mu yoga. Mira pamativi mana, chengetedza musoro wako, tarisa mberi.

   Kaka Shandisa Zuva Rokuvhara

2. Tora kufema kwakadzika mumhino dzako, uchiedza kuzadza mapapu nemhepo zvakanyanya.
3. Zvadaro ita mhepo yakasimba mumuromo. Panguva ino, zvakakosha kusanganisira zvakasimba dumbu, kuedza kuviga pasi pemiti.
4. Tora iyi mutsara kwemaminitsi 10-15. Vatambi vane ruzivo vanogona kubata mweya yavo pavanoita "chitubu" kwemasekondi 30-60, asi vatangi vanofanira kutanga maduku. Nhengo isina kugadzirirwa inogona kupandukira, iyo yakazara neukama hwakanyanya kana nguva shoma yekurasikirwa kwekuziva.

Kubvisa kuvharwa kwemashizha:

• Kudzidzira "vacuum" inofanira kuitwa chete pane isina chinhu mudumbu.
• Pamberi pemutoro unenge usingaregi kubvisa mumatumbo uye chikwata. Nenzira iyo, vakadzi vazhinji vanotengesa zvirwere, vanoti vanoti vakakanganwa nezvechiitiko ichi chisingafadzi nekuda kwehutano hwekudzivirira kwemimba yemimba uye yakadzika kufema kufema. Mushure mokusunungurwa kunokonzera musikana peristalsis.
• Nhamba yakakwana yekudzokorora kwebasa iri katatu katatu. Kana iwe uchiita zvimwe zvekuita kuti uite mukati mechirongwa chemuviri, munyaya iyi, "chivharo" chinofanira kuitika mushure mekunyanya kukuru. Izvi zvingabatsira kubvisa kukanganiswa mumatumbo emimba uye kudzoka nokukurumidza mushure mekunyanya kushanda.
• Kurovedza muviri kunoratidzika kunge kwakajeka, asi paunozviita, unofanirwa kunyatsofunga nezvekunzwa kwako uye nzira yakarurama. Kana iwe uchinzwa uine simba - rega kuisa "kuvhara", usapindira nekufambisa mukamuri.
• Pakutanga danho rinokurudzirwa kuvhara kabhidhiyo kaviri pazuva.
• Haasi ose neophyte anokwanisa kubata mweya wavo kokutanga. Kana zvakaoma kuti iwe uite "chitubu", tora mweya mutsva apo iwe wapedza basa racho.

Vakadzi vakawanda vanoita basa rekuvhara kunze kwemahofisi nemhepo mitanhatu yekufema kubva "Bodyflex". Izvi zvinokubvumira kuti ubatane michina yakasiyana-siyana yaunofarira muhutano hwakazara. Basa iri rakaoma richakubatsira kubvisa mazamu uye kuvhara mimba. Asi yeuka kuti kurwisana kunobudirira iwe haufaniri kungoita chete nguva dzose, asiwo kuchengeta mitemo yekudya kwakakwana. Yeuka kuti kuonekwa kwemuviri wako 70% kunobva pane tsika yako yezvokudya uye zvaunofarira!