Bhuku rakanaka remuviri harisi chete chiuno chidiki chine mafuta asina kuisa, asi, pamusoro pezvose, muscular layer, akachekwa nekudzika kwemasvingo ekubatanidza. Tarisa pazvigadzirwa zvekare zvekare - mhepo yavo yepamuviri inoswededzwa nemavara akajeka. Zvisinei, izvi hazvirevi kungoita mutero kune runako, asiwo nzira inonzwisisika inoshanda. Pfungwa iyi ndeyekuti kufamba kupi nekugovedza muviri, imwe nzira kana imwe, kunobatanidza nemakumbo emimba: iyo kana pakutanga inobva kune iyo kana inotsigirwa kana inotungamirirwa navo.
Izvo zvakasimbiswa nemasumbu aya, kunyanya kushanda kwako, uye iwe, zvakare, yakanyatsochengetedzwa kubva kune mhando dzose dzekukuvadzwa. Pamusoro pezvimwe zvose, mitsipa yekununura yemudumbu inotaridzika uye inofadza.
Iwe unogona kunge usina kukodzera zvimwe zvikamu zvemuviri, asi matanhatu zvakajeka zvikwata zvinototaurira ivo pachavo ... Hazvisi nyore kuzviwana. Zvinotaridzika kuti zvinhu zvose zviri nyore: "kusungira" mishonga yepamuviri yekuderera kuti uwane simba, uye iwe uchabudirira. Asi, tarisai, izvi hazvisi izvo: vanoda zvinhu, asi zvinosvika kune vashomanana. Uye haisi kunyange mumageneti (kunyange, uye mune izviwo), asi kuti hakuna kubvumirana mune nzira. Vamwe "nyanzvi" vanokurudzira kuidzidzisa zuva rega rega, vamwe vanokurudzirazve kuzorora. Kunyange munyaya dzekuita maitiro, pane kusagadzikana.
Saka iwe uchiri kudii kuti uite kuti uve nechikwata chezana chezana chekuti uwane hutano hwakanaka hwemimba?
Kuti tiite izvi, regai tiongorore nyaya dzinowanzoitika mukugadzirwa kwemasimba emimba uye taurai mhinduro kubva pakuona kwemitambo yesayenzi, uyewo kubva pakufunga kwepfungwa.
Kazhinji unogona kuwana zvikurudziro zvechimiro chinotevera: kuti "ita" mabheji emudhidhi iwe unofanirwa kuzvidya zuva rega rega. Ichokwadi, chimiro uye tsanangudzo ye rectus abdominis inopiwa kwauri kubva pakuberekwa. Kuedza kwepanyama kuchakubatsira iwe kuti uite mutsindo wakarurama wakanyanya, ndizvo. Nokudaro, zvakakosha kuidzidzisa, pamwe nemamwe mishonga, kwete kamwe kamwe kamwe kwemazuva maviri. Kuti ikure, mitsipa yepepanhau inodawo zororo! Nenzira, uchiita nhamba isingafungidziki yekurovedza muviri, unoita kuti musikana kutsungirira, uye kwete simba ravo, uye kunyange zvishoma kuderedza kukura.
Mune mamwe mazwi, kusagadzikana kusingaperi hakuzokubatsiri kuwana ruzivo rwemuviri wekusununguka uye hausi kubvisa mafuta kubva mudumbu rako. Simba maitiro haisi "kuziva" kuti "kupisa" mafuta. Nokudaro, mutsara haufaniri kungo "kupemha" chete, asiwo aerobic load, kudya (chinhu chinonyanya kukosha - chikafu: mamiriro emisungo yemushandisirwo inonyanya kubva pane zvinovaka muviri, uye kubva kubva pane zvidzidzo "zvekupisa" kwemafuta, anoziva, zvichida pasi pepakati uwandu hwemafuta, iwe une mishonga yakanyatsogadzirwa yemutsara, iwe chete unodzidza pamusoro payo mushure mekunge uremerwa uremu). Nenzira, vazhinji vashandi havawanzoshandisi pepanhau. Chakavanzika ndechokuti vatenzi vane ruzivo vane makore ekudzidzira zvakaoma kumapoka ose emasumbu, uye "kuputika" nekushanda kunze kwemashizha kunogona kutungamirira kune "kuwedzerwa" kwechiuno, uye izvi hazvidi zvinodikanwa nokuda kwezvikonzero zvekunaka.
Pano pane maonero ayo mamwe maitiro anoshandisa pamadziro emakumbo anongororwa kune chikamu chepamusoro, vamwe kune chepamusoro, uye chetatu pamisungo yemimba yeblique. Muzvokwadi, chero basa ripi zvaro mumutambo "rinosanganisira" rectus abdominis zvachose, kubva pasi kusvika kumusoro. Uyezve, maziso eoblique anotora kunyange mumakumbo emumuviri. Chimwe chinhu ndechokuti mamwe maitiro, sezvinowanzoita twist, zvishoma kudzvinyirira chikamu chepamusoro chemuviri wepamuviri (hapana kutaura kwekusagadzikana zvakakwana uye hapana kutaura). Asi kusimudza kwemakumbo muchitarisiko kana kushandura kunongedzera kunzvimbo kunonyanya kusimbiswa pamucheto chaiwo wemisungo yakarurama. Misiyano mumutoro haisi yakakura kwazvo, zvisinei, zvinonzwisisika kuumba tsvina yezvinyorwa zvemaviri maitiro ekudzidzira. Izvi zvinokubvumira "kuronga" mushure wakarurama, sezvavanotaura, kubva kumativi maviri. Uye musakanganwa nezvekushanda kunze "skew." Semuenzaniso, kune imwe nzira yakanakisisa: yakagadzirirwa pasi pezvinyorwa, sarudza "up", yakagadzirirwa ku "oblique".
Kana iri kusarudzwa kwekurovedza muviri, hapana chikafu chimwe chete pano . Hazvina kudii kuti "tifambe nenzira dzakasiyana-siyana" pane zvidzidzo chete pasi. Zvose zvinoshandiswa zvakanaka maitiro avo pachavo: shandisa mutsara "kubva kumakona akasiyana": kuedza nekufamba kwakasiyana-siyana kwe "functional", kufanana nekugadzika kwemuviri muchidimbu, kukanda bhora rezvechiremba, kupeta trunk pachiganda kana bend simulator. Zvose izvi zvinoshandiswa zvakasiyana-siyana, zvakakura zvakakura, uye naizvozvo zvakanyanya kubudirira.
Munhu wose anoziva kuti kuitisa mumutambo kunotora basa rinokosha pakudzivirira kukakuvara kwemakumbo, asi ivo pachavo vanogona kukuvadza kana vasingateereri kumucheto kumashure . Ichokwadi ndechokuti ndiyo inodhindwa nechezasi kumashure (yakadzika kumashure) iyo inoita "simba centre" yemuviri wako. Saka, paunenge uchishanda pamushandisi, usakanganwa nezvemutsara - "shingairira". Usaisa pfungwa pakurovedza chete mishonga inoshanda zvikuru - mhizha, usakanganwa nezvehutano hwako: kuputira mutsara pamutengo wekumusoro kumashure kunobatanidza "kusavhiringidza kwepanyama", izvo zvinotungamirira kumarwadzo kumashure.
Nokuda kwezvokuchengetedza, usakanganwa nezvehutano hwakarurama hwekuita maitiro ekudhinda, kunyanya kufema: tora kufema pamberi pekufungisisa kwechikamu chekare uye obata mweya wako. Panzvimbo yepamusoro yechitendero, usati watanga eccentric (negative) repetition phase, unofanira kutora nesimba, "kukanda" mukati re rectus abdominis muscle. Kubata mweya mukati mechikamu chakanaka, kunobvumira zvakanyanya kushungurudza pamakamuri ekudhinda uye kubvisa chikamu chikuru chemutoro kubva ku-lumbar spine. Vaya vakwegura kana vane matambudziko nekumanikidzwa vanofanira kufema kazhinji, pasina kubata mweya yavo.
Saka, izvo zvaunoda kuti uwane ruzivo rwekunyora mabhizimisi: kudya kwakakodzera, kurovedzwa kweaerobic, simba, nguva dzekudzidzira uye kusarudzwa kwakakodzera kwezviito.
Mazano ekudzidziswa mumimba:
- Famba zvakanaka uye zvakanaka, pasina kumira.
- Pamusoro pechinyorwa chacho, chinonoka, uye chengetedze zvishoma nezvishoma kupesana, asi usanyarara pane imwe nzvimbo yakadzika yeboka, iyo inoderedza maronda.
- Shandisa mutsara "kubva pamakona akasiyana" pamwe chete nemimwe misungo (somuenzaniso, mapepa kana chifuva).
- Chengetedza musoro uchienderana nemusana, apo uchichengetedza nzvimbo yaro chaiyo.
- Izvo zvakakwana masikirwo ekufambisa mune zvakawanda maitiro ndeye 30-45 degrees.
- Edza kuwedzera kuwedzera, kwete nhamba yekudzokorora (zvishoma nezvishoma kubvumirana nemisungo kumusoro kwebote).
- Paunenge uchishanda kunze kwe "oblique" misumbu yemimba mune zvidzidzo pasi, hazvirevi zvisikwa, asi mapepa nebhokisi.
- Usakanganwa kutambanudza mutsara uye nechezasi shure uye shure kwekudzidziswa, zvimwe zvisingazovi nemugumisiro.
- Dzidzisai mupepanhau 2-4 kavhiki, kutora kuenda kune zororo MUSI PASI kupfuura 1 zuva.
- Iwe unogona kubhadhara kutarisa kumadzimai emaminetsi mashomanana pakutanga kwekudzidziswa kwesimba kune mamwe mapoka emasumbu kuti agadzirire kuita mamwe mabasa, asi zviri nani kupa mutoro mukuru kune iyo pakupera kwekuvhima.
- Kana ikinyorwa ichi chiri "kumashure", ipapo anogona kupa zuva rega roga rokudzidzira kana kudzidzisa pakutanga kwechigadzirwa chemasimba che "kumusoro" mapoka mapoka.
- Simba rekudzidzisa richakubatsira kuti ushandise mishonga yepepanhau, kana iwe uchida "kuibata", iwe unodawo kudya uye aerobics.
- Ita basa racho kusvikira masisita asingakwanisi kushanda, uye mushure mokukundikana unoramba uchiedza kuita 5-8 nguva.
Mazano eVakatanga.
- Vasati vadzidzisa zvinokurudzirwa kusadya kwemaawa maviri, mushure memaawa maviri kunwa imwe mvura.
- Kutanga kudzidzisa mutsara zvishoma nezvishoma uye zvakanaka, zvishoma nezvishoma kuwedzera mutoro.
- Ita kakawanda kakawanda sezvaunokwanisa. Kana zvichidikanwa, zorora, zvino tangai.
- Tanga ne10 reps mune imwe yega uye ita 2-3 seti. Zorora pakati pemisere kubva pamasekondi 30 kusvika 1 miniti.
- Paunenge uchiita zviri nyore zvinyorwa izvi zvinyorwa zvitanhatu, unogona kuenderera kune mamwe mapurogiramu akaoma.
- Kana iwe uchizunungusa mhizha, iwe haugoni kumira nemarwadzo, iwe unofanirwa kupfuurira kuburikidza nemarwadzo kusvikira musero usingaderedzwi. Kana iwe uchizunungusa zvakananga mushizha, ipapo mushure mekudzidziswa iwe unofanira kunge uine marwadzo anopfuura awa.
- Mutoro unowedzerwa nekudzokorora 5, kwete.
Iwe usati watanga kushandura mutsara, shandura kudya kwako!
Vasikana, rangarirai, hakuna vakadzi vakaipa, vane usimbe!