"Flex Body" - chii? "Flex Body" - kurovedza uremu

vakadzi vakawanda, varume, kuyaruka vave akarwawo kuti yokurovedza muviri "flex Body." Imhandoi midziyo hwaishandiswa kuva mutete chimiro pamberi pameso edu? Mumwe haadi kugara kwemaawa ari yokurovedza muviri, woga woga kuti zvokudya, pachigaro kudya, kunwa Mishonga zvokuwedzera uye zvinodhaka uremu. gumi chete kwemaminitsi zuva muviri kunoshamisa - uye masendimita vanotanga itye. Ngatikurukurei kuti muchivande hwakazara "flex Body", sei zvinobudirira here, kana varipo contraindications, uye chii muchiitwa kubatsira kuzowana mutete chimiro.

Nyaya iyi jimunasitikisi

"Flex Body" - chii kunzwisisa ichi? Kubatana uku chinofema kurovedza "diaphragmatic", anokosha postures kutambanudza uye isotonic, Isometric Racks. Ndakauya yokurovedza muviri ichi mu America. Muna namapfumbamwe rokubata zvake vemba Grir Chaylders-cheshanu masere akasika pachake chirongwa chacho, "flex Body", yakavakirwa wezvokurapa tsvakurudzo uye dzavo kuedza.

Vakadzi havana kuchengeta utano kana vamwe vasiri ruzivo, asi zvakanga mugumisiro mukuru nokuda kuwana ichiyevedza siyana. Mumwedzi mitatu chete nayo kwakatsiva mashanu wechipiri ramakumi mana kukura zvipfeko. Zvakanga zvisina kukwana kuti vaite kunzwisisa kurovedza kufema, unofanira kunzwisisa sei kupisa mafuta, tsandanyama vari akasungirirwa, sei munhu anorasikirwa uremu.

Zvakatora mwedzi kuongorora kuvarapi, private tsika namazvikokota vanoshuva uremu, edzai kurovedza rutsva pamberi kufema kurovedza akava akakurumbira. Makore mashanu akazotevera, akasunungurwa Disc wokutanga zviitwa kufema, uye pashure pemakore gumi nerimwe kare epaTV Greer rakapa. Pane kuwedzera vateveri uye varairidzi ichi kutungamirirwa - ". Body flex"

The chakavanzika kurovedza kufema

tateguru wake Childers anotarira zvikuru okisijeni, izvo pane nokupisa mafuta. Mweya "flex Muviri" kunosanganisira matanho shanu:

1. wakatsetseka exhale muromo, akapeta chubhu, pamwe mawa yokururamisa ari mudumbu pedyo muzongoza;
2. unopinza mweya mhino kuti kudonha, nemiromo akavhara, uye mudumbu iri inflated ;
3. exhale kusvikira pakupedzisira morekuru mumapapu ane yakadzika madudziro emazwi "groin", mudumbu zvakare "zvimiti" kuti muzongoza;
4. masere kana gumi mweya wechipiri vakabata mudumbu pamwe preload mbabvu mawa kutanga kuti "kapu" imwe mhando;
5. zvinoitika mweya.

Vatsoropodzi shamisika kworudzii okisijeni iri mubvunzo, kana muviri uzere carbon dioxide. Kuvapo Its rinoratidza vangadikitira, dzungu, yakawedzera kuomesa. Kureva, maererano vatsoropodzi, muviri anorasikirwa kurema hausi tichiregeredza okisijeni uye nokuda kunetseka akawandisa carbon dioxide. Zvisinei, izvi "vatambudzi" Greer kuteerera kudzidza mabhuku, anorondedzera yose dzidziso basa kufema, uyewo kupiwa seti kurovedza kufema chete tsanangudzo yezviito zvake.

Basa okisijeni uye carbon dioxide panguva afemeruke

Greer rinosimbisa kuti rimwe chete kufema carbon dioxide inobvisa inowedzera. Nemhaka arteries dilate, masero vari akagadzirira zvikuru okisijeni uptake, uropi anotumira chiratidzo dzokurasa munyama iripo okisijeni izvo chete "inonyunguduka" mafuta. Ndiko vangani akafemera "muridzo" okisijeni mhino ngaapise lipids.

Kunyange pashure tsika kufema muchiitwa kubvumira munhu kufema diaphragmatic, kufema zvakadzama yakawanda mudenga. Okisijeni zvaanopa simba muviri, kunonatsiridza kuparadzirwa, unokurudzira kukurumidza Absorção de Água nezvinovaka muviri uye muchetura. Nokuda kunosimbisa dziviriro yezvirwere mumuviri, vanhu vashoma kurwara. Panguva dzose chokupika "flex Body" haarambi kunzwa kuneta.

Kufema zvakadzama relaxes tsinga, anokurwirai kushushikana, kutemwa nemusoro, kuora mwoyo. Kupisa lipids, kudhonza kwetsandanyama uye kuwedzera simba pamunhu - uyu mukuru chinangwa "Body flex." The kosi hakusi kutaurirwa kurasikirwa mamwe kilos, ichi ndicho chete akanaka divi maturo.

Nokuti ani tichaswedera yokurovedza muviri ichi?

Greer anotarira chokwadi kuti kufema anoratidza akakodzera zvose - vakadzi, varume, kuyaruka, vakwegura. It pamwe navanachiremba siyana avo zvisimbiswe vakachengeteka nzira varwere vavo (zvemwoyo uye zvirwere zvokufema, chisimbwa, mubhedha varwere).

Izvi zvakaoma muviri haana kugumira pazera, uremu, chirwere, sezvo zvichiita kuti achinje makirasi pasi ezvinhu zvavo. Haukwanisi kumutsa munhu kubva pamubhedha, asi iwe unogona kuita nyore mweya "flex Body" pasina maekisesaizi. A runny mhino? Zvadaro chete fema muimba yokugezera akazadzwa inopisa hwemvura. Arthritis? Regai kudhonza maoko enyu, peta navo, vanoisa bonde pasi nemabvi enyu nyoro bonde. Zvinorwadza dzinonetsa mazuva? Regai kuita akaoma muviri, ingotora mweya kana kutotadza imwe kana mbiri makirasi.

kunzwisisa Izvi rakanakira avo vanoda:

• kusvuta
• sungisa kuti tsandanyama hurongwa,
• kukanda vaviri hukuru,
• kuva anofara, simba, kushingaira,
• kusimbisa rokuzvidzivirira,
• kutanga zvemapapu chinzvimbo.

Zvino ndinofunga kuti unzwisise zvakanakira jimunasitikisi, uyo anoda "flex Body", iro ndizvo.

Contraindications

Zvino funga vasingakwanisi kukurira zviitwa izvi uye anozodzidza kuongorora kurovedza kufema. Greer wairambidza kuita "flex Body" kuvakadzi vane mimba, uyewo vanhu pashure kuvhiyiwa. iye yematambudziko havana kuchengetwa vaya vaishanda pasi naye. Kunonoka zvabuda mushure vhiki zvidzidzo rechitatu yakaonekwa vanhu vachitora hormone nhumbu, antidepressants, uyewo vaya vane anononoka muviri.

Other zvabuda akaratidza "Russian Body flex." Marina Korpan (vadzidzi wongororo anoratidza kuti zviri kwazvo RGUFK gym anodzidzisa, pilates, maekisesaizi, callanetics, kudzidzisa vakadzi nepamuviri, uremu nyanzvi achibatsirwa kufema mitoo) pachishandiswa zvidzidzo vagari Russian anoratidza zvinotevera contraindications vanhu vane:

• BP matambudziko,
• Matambudziko mwoyo, arrhythmia,
• chakakomba zvirwere ziso,
• heniya,
• postoperative kumwedzi,
• chenjera chimiro echirwere zvirwere.

Maitirwo zviitwa?

zviitwa All pakutanga "Muviri flex" mamiriro chaiwo. Izvi kumiririra?

• Kuparadzira makumbo enyu kunze matatu masendimita.
• Wira navo panguva ibvi.
• Kuteura muviri wako mberi.
• Dzakaonda maoko pamusoro gumbo (pamusoro ibvi).
• Tarirai mberi.

Pose somunhu anoda kugara pachigaro. Panyaya iyi, kumashure chinofanira ngaatarire panguva maitikiro zvitatu kufema. Panongotanga kudiwa kuita mudumbu pasi nerumbabvu musoro rovira, ipapo kwiza zvomukati zvichava tibudirire.

Mushure dumbu vakatama, regai fema masere kusvika gumi masekonzi apo vachiita zvimwe zviitwa "flex Body" (Photo kunoisawo anoratidzwa pazasi). Edza tsonyera tsandanyama pamberi tremor, uye dumbu asingadi kuzorora.

Kana zvikuru vanoda kufema, kwete kushivirira, chete kufema. Nokufamba kwenguva, kuwedzera zvemapapu vanokwanisa, uchabva nyore kukurira mumasekonzi gumi imbomira. Panguva yechiitwa kunogona kuita musoro wako kuruka. Fani iyi zvinoitika vhiki yokutanga Implementation yemabasa. Kana kurwara kana vakanga yakawedzera, bvunza chiremba wako. Uyewo, nokugwinha zvingaitika kana vachiita zvimwe muviri. Zvadaro kungoita ruramisa pabazi, usanetseka tsandanyama dzako. Zviya, Marina Korpan rinobatanidza kufema kurovedza vane muviri ari Extensions nemapoka tsandanyama zvakasiyana.

Muchiitwa nokuti chiso, mutsipa

• Lev. Chiitwa ichi zvichabatsira kubvisa miviri chirebvu, sungisa pamatama. Kubva regadziriro mamiriro pashure mweya anosimudza musoro wake, yake muromo wakashama chubhu, nokubudisa rurimi kune mudzi, apo Open meso enyu kwazvo.
• Shata grimace. Kuekisesaiza it tsandanyama kwemitsipa. mweya-bata musoro regadziriro mamiriro anosimuka, kutarisa pasirin'i. Panyaya iyi, rezasi shaya protrude mberi, kuedza kuvhara miromo yake, achiumba tsamba "iwe".
• Shata grimace yakamira. Mushure mweya iri kunogadzirisika, vari kuita kutarisana zvimwechete sezvo muzvirevo muviri, asi ruoko anochinja zvaivapowo pasi, kumutsa navo kufadza. The shure inofanira kuva ngaatarire.

Izvi "Body flex" zvidzidzo beginners vachidzokorora kashanu. Kana paine kupfupika mweya, kutanga kusimbazve mweya wake, ipapo zvakare kutora regadziriro nzvimbo, itai chiitwa. Yeuka, chikuru chinhu yokurovedza muviri - iri kufema, kunyanya mweya muridzo mhino. Kana mweya akakoromora, ipapo pasi nzira itsva, iwe anongoti kufema zvishoma okisijeni uye haagoni saka dzinosanganisira dumbu uye, asingasviki kupisa masero mafuta.

Muchiitwa chipfuva, chiuno, hudyu, magaro, makumbo

• Diamond. Hands vanosangana minwe pamberi pake. Emaoko kutura uye haana kumutsa, chengeta ngaatarire, noku pasi. Kana usingakwanisi kuchengeta emaoko ako mudenga, kumativi musana. Teverai mweya wako, uye zvadaro chitanga kusunda neminwe mumwe, nokuchengeta emaoko ako.
• Kudhonza makumbo shure. Uchimuka pamabvi ake, Akasendamira emaoko ake uye nezvanza zvamaoko ake. Iwe kudhonza gumbo rimwe zvigunwe ikafamba pasi, musoro kumusoro, tarira mberi. Next, kuita mweya, uye abdominal kusimudza gumbo mukuru mu sitiroko, pamwe zvigunwe kunongedza pachake. Panguva iyoyowo Svinai magaro.

Dumbu kuita zvinotevera yakatarwa "Muviri flex" (slimming kurovedza kuita mumwe nzira katatu).

• Lateral Munotatamura. Kubva regadziriro mamiriro akazendamira rworuboshwe kugokora pamusoro pebvi, kurudyi gumbo kuminyuka kuti chigunwe rwerudyi, uye ruoko rwake rworudyi - kuruboshwe. Kana ichi hachisi tsoka rworudyi kure paburiro, uye rworudyi haasi vanokunga panguva kugokora, vakabata pamusoro musoro wake.
• Abs. Nhema kumusana kwako, Vanokunga mabvi ako, makumbo dzinoronga muruoko. Simudzirai maoko enyu kubva pauriri musoro haingasviki kure. Teverai mweya yenyu, dhonzai maoko enyu, vachisimudza mapendekete ako uye fudzi mashizha kure pasi, musoro wake akandwe musana. Kana pachiitwa ichi zvakaoma kuita, kutarisa zvidzidzo "flex Body" pamwe Marina Korpan kuti vakawanda Muchiitwa nyore, kusiyanasiyana, akaita ichigadziriswa.
• Chigero. In supine gumbo muedzo uye akaisa pedyo nepedyo. Hands papepa pasi magaro, rezasi shure aimanikidzwa pasi. Teverai mweya yenyu. Zvadaro kusimudza tsoka dzako kure pasi parutivi masendimita gumi, zvichiita yakafarikana chinjikira crosshair nokukurumidza tsoka.

Nokuti muhudyu zvamaronga zvinotevera "Muviri flex" kurovedza uremu.

• Seiko. Uchimuka pamabvi uye maoko. Akarega ake akasiya gumbo panguva dzinoita kuti muviri zvakanaka. Teverai mweya wako, uye ipapo dzosa ari abdominal vachasimudza kuti gumbo mudenga uye kudhonza mberi kune musoro. sock nzvimbo hazvina basa, chinhu chikuru - kusimudza gumbo pamusoro neimwe nguva, pasina vakafugama panguva ibvi.
• Boat. Gara akavhura makumbo napo kumativi, kudhonza masokisi, akaisa maoko ake shure kwake, wakawondereiko kudai pamusoro pavo. Teverai mweya wako, ipapo akaswedera pamusoro muviri pasi, maoko ake "enda" mberi, Munotatamura nebandauko netsandanyama. Regai wakarerekera mabvi ako kana achiita kurovedza.
• Pretzel. Ndakagara pasi, unofanira atsaudzire makumbo ari ibvi rworuboshwewo rutsoka kunofanira kupfuura zvakanaka, risingagoni hwakakungwa. Rworudyi pamusoro pebvi uye rworuboshwe - shure kwake. Kuita mweya, wozoedza kudhonza gumbo pedyo chipfuva panguva imwecheteyo muviri tenderera ari negwara.
• Munotatamura ari hamstrings. Munguva supine chinzvimbo, simudza makumbo perpendicularly mutumbi, masokisi tumai kutsoka kuva twasu. Hands kunhivi pamberi mhuru, musoro riri pasi panguva yose muviri. Teverai mweya wako, uye ipapo kutanga Donza makumbo ake pachipfuva chake.
• Cat. Simuka namabvi ake uye maoko, shure yakananga, ngaatarire mberi. Kuita mweya zvino vanoenda chichiburutswa uye panguva imwe chete arches musana wake sokunge aiturikwa chirauro.

"Flex Body" nokuti beginners vachava zvakakwana pamusoro zvakaoma. Slimming muviri pamusoro apa rinofanira kuitwa katatu. Tapota ona kuti yokurovedza muviri zvingava zvakasiyana-siyana kana kuita zviitwa chete dambudziko nzvimbo. Somuenzaniso, unofanira kubvisa mudumbu, ipapo kuita maekisesaizi "kutambanuka Side", "Scissors", "Abdominal wokudhinda" uye unogona kuwedzera "Pretzel". Asi zvakanakisisa kushanda zvose munzvimbo imwe chete, uye pamunongopinda kusvika kutsvakwa zvitarisiko, enda chete idzodzo kuti zvinoda kugadziriswa.

Results of "flex Body": vasati uye pashure

dieters Vazhinji havaoni migumisiro dzavo achangogara dzakabatana kuenda makirogiramu, asi vose "zvichanyauka" masendimita. Saka, asati makirasi crank notibhuku, vanopinda mashoko pahwaro pavhiki:

• nokuyerwa musi,
• uremu
• vhoriyamu pasi chityu (kumusoro kweguvhu masendimita maviri)
• chiuno saizi
• Vhoriyamu pasi muchiuno (pazasi kweguvhu masendimita mashanu)
• hudyu size,
• bhuku makumbo ari rakafara mugove,
• ruoko sekamufarenzi panguva widest chikamu.

Uyezve, mumwe vhiki nyora pamusoro pamabasa ake: vazhinji vakatora masendimita neimwe vematunhu, chii kurema akafanana aone. Zvadaro unogona kuona kufambira mberi kwako kana zvidiki. Tapota ona kuti ari kufema unyanzvi ndiyewo sevanhu nguva "bust" apo kurema kuti mumire. Musavhunduka, musaputsa, rambai, "Body flex."

Chii kudzikira ichi? Izvi zvakaitwa kuti kunoshamisa uremu. Kutaura zvazviri, iye haangavi kunzwisisa zvakanga vaida naye. Kana ukasiya kurovedza muviri, uremu uchatanga nokukurumidza kukura, uye kana ukaramba, namafuta masero vacharamba kupiswa. kwemasikati kwakadaro hunogara kubva mavhiki kuti kwemwedzi yakawanda.

Kukosha jimunasitikisi

Zviitwa kuti kuitwa zuva nezuva kusvikira kusvikira wasvikapo zvinodiwa chimiro. Uyezve zvinobvira kuderedza basa nguva maviri pavhiki. Kuita zvakaoma usina chawadya mangwanani, ipapo Activate muviri wako, vanonzwa vachifara. Asi iwe unogona kuzviita chero nguva, asati makirasi havana maawa maviri uye kwete kudya kanenge paawa hafu mushure zvakaoma. Anogona kunwa mvura chete pasina shuga gasi.

"Flex Body" haiiti nezvokudya, haritauri nezvemuchato zvokudya, asi kuti vawane anokurumidza zvabuda, zvakakodzera kubvisa inonaka uye furawa madhishi sosi, mayonnaise uye zvimwe zvokudya hakuvaki. Chokwadi, hatigoni siya navo, pamusoro nguva, muviri wako Vasingazvioni ufambe zvikamu zviduku zvokudya utano nokuderedza bhuku mudumbu. Just kwako nzira dzokuwana mutete siyana zvichava zvishoma nomumugwagwa kwaitora nguva pane vaya vanobatanidza kudya zvakanaka "Body flex" hurongwa.

Usati uye pashure mapikicha slimming Uchapupu kuti pasina vavhiyiwa, uye yakaoma zvokudya anogona kuzadzisa zvandinenge chimiro. Vanhu ava vanogona kutenga neutera, asi zvine mwero. Somuenzaniso, kuti dzidye zuva chimedu keke, uye kuronga zororo nokurasikirwa mumwe migove hafu saizi zvipfeko.

Saka, ngationei kupfupikisa. "Flex Muviri" tichibatsirwa kufema, anokosha postures ndichinanavira it tsandanyama, nokuti chii unoenda masendimita. Paavhareji, muvhiki yokutanga iri muhudyu, chiuno, gumbo anoenda kubva gumi kusvika masendimita matatu namashanu. Kana kurema unokosha kana kuita pazasi paavhareji zvazvingava, chikonzero chiri isiri kuurayiwa kufema, Isometric uye isotonic Pos. Uyewo, kushaya zvabuda kukanganiswa murombo zvokudya, kureva, iwe kuwedzera nhamba zvihwitsi zviri zvokudya, starchy zvokudya, achitarisira kuti okisijeni kuzvipisa ose macalorie vapera.

Kuti aite chimwe chiitwa zvakarurama, kutanga, handizvo kutevera mweya, yeuka kutevedzana yavo. Next, dzidza sei kufema zvakanaka, isa ruoko rwako pamusoro dumbu rako uye muchipfuva kuti zvakajeka. Mushure regadziriro mamiriro nokukurumidza anozodzidza huru zvakaoma, sezvo ruchapinda kubva masere kusvika gumi-wechipiri Countdown.

Kamwe mufananidzo wako anosvika yakanaka siyana, unogona kuwedzera simba mutoro. Just kutedzemuka pamusoro pamaoko uye tsoka weighting zvamaoko. zviitwa akadaro anokosha munguva kubereka, sezvo mapfupa kuva pfava panguva kubereka. Sangana kirasi, wedzera tatamuka dzavo uye uremu utano!