Chidzidzo chemaatomy
Mishonga yemimba inowanikwa yekunze neyemukati oblique misumbu (inogadzira sarudzo yakagadzika yechiuno chako), mutsara wepamuviri uye rectus musungo, iyo inokonzera kuumbwa kworusvingo rwepamberi uye "kudana kadhi" yemudumbu mako. Kazhinji, rusvingo rwekunze runofamba runopfuurira mberi, uye mimba inogara yakadzika. Zvisinei, mushure mekuedzwa kwakadaro sekubereka mwana, kana nekuda kwekushaikwa kwekudzidzira nguva dzose, mishonga yemakambani inogumira kuramba yakagadzikana, dumbu rinoputika, kana kuti kana rakanamatira. Mufananidzo wacho unowedzera uye mafuta anowedzera. Mukadzi ane hutano "ane kodzero" kune 23-24% yehuwandu hwemazana emafuta, asi hafu yaro inowedzera mumimba, mabako nemahudyu. Uye kuzvibvisa hazvisi nyore: kushanda kunze kwemashizha kunoda kushanda nesimba uye kushivirira. Kurwisana kwemahofisi akanaka hazvibviri pasina kutonga pamusoro pezvokudya. "Kana iwe uchida kuti dumbu rako ritaridzike, terera iwe kudya kwako. Matambudziko emudumbu uye kutanga nemudumbu. Deredza zvikamu, usanwa mvura yakawanda panguva imwechete. Inzwi guru rinotambanudza dumbu, rinomanikidza kurwisa mudumbu uye rinowedzera kuonekwa kwemudumbu.
Zviratidzo zvegadziriro
Chokutanga pane zvose, nekuda kwemaatomy: yedu rectus abdominis yakazara chete kubva pachirungu kusvika kuNazi. Pasi apa inova yakaonda uye isina simba, nehuwandu hwehutano hwehutano, izvo zvinenge zvisingazvikweretesi ku "kuputa". Vakadzi vemazvisikwa havabvumirwi kuva nemichina yakasimba, savanhu. Dumbu redu harisi rakagadzirirwa kushanda kwemasumbu, sekusimudza zvisikwa, asi kubereka vana. Mushonga wakarurama wepamukadzi inofanira kuva yakasimba uye yakasununguka, kubata chibereko, kwete kuchiwana.
Kunzwa kunzwisiswa kwemasimba emimba
Kudzivirira vakadzi kubva mukurwadziwa kwemwedzi uno, uropi hunovhiringidza kubatana kwenharaunda iyi ne-central central nervous system, uye kudzidziswa kwemahofisi inova basa rakaoma, rinoda basa rakareba. Pakupedzisira, chimwe chikonzero-mitsipa yemapepanhau inokurumidza kudzorerwa, saka, chigumisiro chekunyatsodzidzisa kunogona "kugadzirisa" munguva pfupi. Zvakakwana kumisa kudzidzisa mhizha kwemwedzi kana maviri, uye fomu yakanaka inorasika. Uye kana ukawedzera pane izvi kupesana mukati mekudya ... Nenzira, ndiko kushayikwa kwekugadziriswa kwakadzidziswa uye kudya kunovaka muviri kunowanzokonzerwa nekuvapo kwe "tummy" mumadzimai ane ngozi nemasikirwo. Havangotambudziki nazvo. Somugumisiro, mutsara unowedzera simba, uye nhengo dzomukati, iyo isina nzvimbo yakawanda inopiwa (bheseni rakamanikana), unotanga kuwedzera kubva mukati kusvika kumadziro emimba, sekunge urikusimudzira mberi. Asi dambudziko iri rinogadziriswa: kana iwe uchizogadzirisa zvakananga, ipapo mudumbu zvishoma nezvishoma "uende." Takura mishonga yenyaya yekudhinda katatu pavhiki, zvakanaka - zuva rimwe nerimwe.
Chizvaro chakanaka hachibviri kunze kwekugadzirisa kwakakodzera
Nechitsiko, mishonga yema press inoderedzwa uye kunyange yakamanikidzwa. Saka, panguva yekurovedza, mimba uye kumashure zviri kuedza kusimbisa zvakafanana, kuita zviito zvinobatsira kutenderera mapepa kumashure, kuwedzera svapula, kuzarura chifukidzo uye kutambanudza mishonga yemutsara. Yoga inogona kukubatsira mune izvi. Zvinhu zviviri zvine simba zvine chokuita nekuumbwa kwemuviri ndezera uye pamuviri.
Age
Kana takura, tinowedzera zvishoma nezvishoma metabolism inoderera; inoderedza kuwanda kwehomoni inokura iyo inofanirwa kuchengetedza mishonga, uye pamwe navo yakawanda yemasikisi emasumbu anotungamirira simba. Imakore gumi nemumwe mukadzi ari kurasikirwa nehuwandu hwe 1.5 kg yehutema masero. Saka, kuchengetedza mutsara wacho wakasimba, uye dumbu rakanaka, riite basa richava nenhamba huru yekudzokorora. Zvakakosha kuyeuka kuti nezera, nzira yekudzidzira mushure mokudzidzisa isiri yakakurumidza, naizvozvo zvakakosha kusaita kupfuura katatu pavhiki. Uye kuti nhamba yekoriyori yaunoda zuva rega rega, zvino yava mazana mana kudarika mumakore ako maduku.
Kuberekwa
Munguva yekudzivirira nemukama mimba pane kuchinja kukuru: zvakanyanya kutambanudzwa. Asi vanobvumirana mushure mekuberekwa kwete pakarepo, saka, kwechinguva (zvinoenderana nezvinoitika pakuve nepamuviri uye kubereka, pamusana pesimba rekutanga musimba), mudumbu unoramba uri flabby uye une chimiro che "bhegi". Zvisinei, nyanzvi dzinonyevera kuti hazvina kukodzera kukurumidzira nekudzidziswa. Kuenderera mberi nebasa rakashanda kuburikidza nehutano nemvumo yechiremba inobvira chete gare gare mwedzi mitatu pashure pemarudzi. Izvo zvisati zvaitika, kana usina chikamu chekusiya, kufema kunobatsira kudzidzisa mutsara (inhale mudumbu, inhale zvakanyanyobvira, dzokorora kazhinji pazuva zuva 10-12).
Zvose zvinoshandiswa zvekudhinda zvakakamurwa kuva mapoka matatu:
1) kumucheto wepamusoro (musimba wakarurama unosimbiswa),
2) kune chikamu chepasi (chakarurama uye chinopesana),
3) pamatunhu ekupedzisira (oblique muscle).
Muchikamu chekutanga uye chechipiri, sekutonga, iwe unogadzirisa zvakasiyana-siyana, uchikomberedza musana uye unokwidza chikamu chepamusoro chemuviri nemakumbo akachengetwa kana zvimwewo. Kubatanidza mishonga yeblique mubasa, kuita mitambo, kuyambuka maoko nemakumbo zvinokwidza, kutenderera kwendarira. Zvisinei, mukurovedzwa kwekudzidzira mishonga yose inoshanda seyakanyatsogadziriswa nenzira iyo isingakwanisi kuparadzanisa zvachose basa re "mamwe mashoko" uye kwete kusanganisira vamwe. Mukurwisana kwemuviri wakadzika, fungisisa, kutanga kune dzose, pane musimba wakarurama. Icho chimwe chemasimba makuru uye ane simba zvikuru emuviri. Uye ndiiye anowanzorasikirwa nehutachiona uye hutsika, achiita kuti dumbu rive rakaipa. I-oblique misumbu inogadzira lateral bend yemuviri, zvichiita kuti tive vakadzi vakawanda, asi kuti tishandise kuburikidza navo, zvakakosha nekuchenjerera: kana iwe ukadarika, iwe unogona kuwedzera chiuno chako. Asi kuti zviite kuti zvive zvishoma, kana zvakasikwa iyo pachayo ifupi uye yakareba, nekubatsira kwehutano hazvibviri kushanda. Zvose zvinogona kuitika mumamiriro ezvinhu aya ndeyekubvisa mafuta kubva mudumbu. Ichi chinoratidza kuti iwe unonyatsokwanisa kutakura mishonga yemutsara ndeyekutsva kunotanga mukati mavo pamashoko okupedzisira okudzokorora. Kana iwe usingaiti, uri kuparadza nguva yako. Wedzera mutoro uye zvakare chengetedza nzira yekuita zvidzidzo. Zvimwe zvirwere, shandisa pahutano hwakanaka hwemuviri hazvibviri. Contraindications ndiyo nzira ipi zvayo yekuvhiya (postoperative uye rehabilitation times), hernia (umbilical, inguinal). Hazvigoneki kushanda kunze kwemashoko kunyange nezvimwe zvirwere zvenhengo dzomukati. Uye nekuchenjera - ne intervertebral hernias.
Basa guru
Yakanakisisa kurovedzwa kwekanyorwa ndeyeti giant yakaiswa. Maitiro akawanda ekuenzanisa maitiro anoitwa rimwe nerimwe, pasina kumira. Itai mairi, somuenzaniso, inogona kururamisa uye kuchinja kushandura, V-twisting uye "bhasikoro". Ivaite nenzira inokurumidza uye nepamusoro purogiramu yekudzokorora, kuzorora mushure mega yega imwe yeminiti. Pakupera kwe "marathon" akadaro mhizha inofanira kungopisa. Mamiriro ezvinhu chete ndeokuti iwe unoda kugadzirira mutoro akadaro. Kuenda kunzvimbo huru kunofanira kuendeswa zvishoma nezvishoma, zvishoma nezvishoma kuwedzera kusimba kwekirasi. Sarudza mutoro, uchifunga nezvehutano hwako, uye usakanganwa kuti kupora mushure mekudzidziswa kunofanira kuva maawa makumi maviri nemana.
Tevera nzira
Kushanda pamushandisi hazvirevi mitoro: zvakakwanira mumuviri wako. Asi zvakakosha kuita zvidzidzo zve technically zvakajeka. Chikanganiso chakanyanya kunyanya pakushanda pamutsara ndicho mutoro pamisungo yemamwe mativi emuviri. Paunenge uchiita zvidzidzo, usabvisa maziso emakumbo uye bhanhire refudzi kubva kubasa, usazvikwezva iwe pamutsipa, usasvetuka makumbo ako. Ndiro chete mabhiiyo emabasa!
Usamira
Nekudzidziswa kwakanaka nekuchengetedzwa kwezvokudya zvinovaka muviri, dumbu rinonyanya kuchinja kuti rive nani mushure memwedzi nehafu kana mwedzi miviri. Asi kuchengetedza chimiro uye kubudirira kuita zvakanaka kunofanirwa kugara nguva dzose: denga rakadzika-kwete nguva imwe chete, asi nzira yehupenyu. Uye tishandise kurarama nemudumbu!
Fema zvakanaka
Chechipiri chinonyanya kukosha kufema kwakanaka. Kuchema kunofanira kuitwa pamagumo ekufambisa: izvi zvinopa mishonga mutoro wakakwana uye inoita kuti kurovedza kubudirire. Kana iwe ukasvika kune imwe nhope, uchitotanga kubudisa mweya wose, mutsara hauna kusimbisa kusvika pakuguma.
Ita zvakasiyana-siyana zvekudzidzira
Munenge kamwe pamwedzi, edza kuchinja sarudzo yezvidzidzo, kuitira kuti mishonga yepepanhau irege kuva nenguva yekufananidza nemutoro unorema. Zvingava zvakanaka kuvatsigira nemasikirini akadaro ePirate maitiro se "mazana" uye "bar" uye kudzidziswa pazvinhu zvisina kugadzikana. Vafambi vemitambo vachabatsirwa neBelly Dance nemaitiro, mafungu uye "kurohwa" mudumbu.