Kufema kurovedza uremu Mariny Korpan. Kufema Technique "Body flex"

Pakati kuwanda mitambo munzvimbo uye zvirongwa taizoda kusimbisa kujairika, asi kare vakakwanisa kuva akakurumbira vanochengeta kurovedza - chinofema kurovedza nokuda slimming Marina Korpan. The musiki ino Dzhil Dzhonson, uyewo muteveri wake Marina Korpan, anoti kuti zviitwa izvi, sezvo zvichienzaniswa nedzimwe mhando vanokodzera here ndiyo yakanakisisa nzira yavangabata yokufutisa.

musimboti oparesheni

Muitiro mafuta kwokuputsika pasina okisijeni zvachose hazviiti. Pashure pezvose, okisijeni, pasi zvimwe zvinhu (kurovedza muviri, pamwechete yakaderera-mafuta chikafu) zvinogona kukonzera rutapudzo masero mafuta. Kupisa zvakawandisa mafuta, mhanyisa muviri - zvose zvinopa kugoverwa okisijeni.

Mukuwedzera, rinokosha kwenzira kuti "Muviri flex" kufema anoratidza kuti massaging zvomukati, izvo kwete chete anorovedza tsandanyama ari mudumbu mutsa, asi kunonatsiridza kugaya, ose nhengo vanotanga kushanda zviri nani. Uremu muitiro achaenda tichishingaira kana kufema zvakanaka pamwe chete muviri.

Contraindications

Set kurovedza kufema "flex Body" haisi yakarumbidza kudzidzira pamberi zvinotevera zvinokonzera uye mamiriro;

• Yadzikira kana yakawedzera BP.
• Heart kukundikana.
• High intracranial kumanikidzwa.
• kukuvara Head.
• Matombo omunduru ari gallbladder hombe pane 5 mm.
• Heniya.
• Arrhythmia.
• Hyperthyroidism.
• Exacerbation echirwere zvirwere.
• Inosimudzira muviri tembiricha.
• kukuvara Head.
• Yemaziso.
• Árbol asima.
• Pregnancy.

Kana tikaenzanisa zvidzidzo kurovedza kufema uye otenda Marina Korpan "Oksisayz", ekupedzisira kuonekwa manyoro uye rakanakira beginners. Gymnastics "Oksisayz" iri contraindicated chete vanhu vane zvirwere zvokufema uye vakadzi vane pamuviri.

mamwe mazano

Achiita seti kurovedza kufema, muvambi ndiro Marina Korpan, unofanira kuomerera mitemo zvinotevera:

• Tsiva zvigadzirwa kukuvadza nezvokudya zvakanaka kuti zvichabatsira.
• Idya kakawanda, asi migove panguva imwe chete inofanira kuva diki.
• Ose mangwanani vanofanira kutanga girazi remvura usina chawadya.
• Inwai yose zuva, zvikuru Urume.
• Panguva Workout iwe hapana chinofanira kutsausa. Edza napo kutarisa Implementation pakati magadzirirwo.

Marina Korpan - kufema unyanzvi

Usati mberi zvakananga basa, zvakakosha kudzidza kufema unyanzvi. Kufema vanofanira kuva savana vaduku - dumbu. Chokutanga, edza kutora befu, mudumbu inofanira kuzadzwa mhepo, ipapo kuti mitatu inotevera pfupi mweya. Pashure paizvozvo exhale uye kuti "dovydoha" vatatu. dumbu rako kunge zvachose opustoshitya.

Panguva iyoyo unofanira kuita, pakutanga kunyatsotarisiswa zvingaita sokuti nyore muviri, kazhinji, ivo kunofambira mberi hunhu - kusungika of abdominal tsandanyama uye zvimwe vakabata navo panzvimbo ino.

All kufema kurovedza nokuda slimming Marina Korpan rine 12 dzinokosha muviri kukanganisa tsandanyama mapoka ose. Izvi maminitsi 20-25 chete pazuva.

Exercise №1

Tora kutanga munzvimbo - twasu, muise tsoka dzake pamusoro upamhi pamafudzi, mabvi vanofanira kuva munyoro. Wedzera mapendekete ako uye kuti muromo nedzinovengwa. Sezvo kana kuridza kuchipisa muto kana kuridza kunze makenduru - kudhonza chubhu miromo uye exhale zvakasimba. Panguva iyoyo unofanira kudhonza wako musana Anterior abdominal rusvingo. Chaiye nedzinovengwa tinowanzotsauka "wokuparadza" dumbu uye relaxes nayo. Panyaya iyi, magadzirirwo inoshandiswa neizvi diaphragmatic kufema yoga, kureva, mudumbu vanofanira dzosa pamusoro nedzinovengwa.

Exercise № 2

Pashure nedzinovengwa zvinokosha kuti pfupi kumbomira, ipapo kutevera unopinza mhino ruzha mweya "mudumbu." Anterior rusvingo abdominal iri inflated akafanana chibharuma. Kuti aite izvi, edza kufungidzira kuti mhepo romugove ndiyo lightweight kwete chete, asiwo zvakananga mudumbu. The kunzwisisa kurovedza kufema "Muviri flex" muchiuno kufamba wakanzi "zvinoita unonyura murume."

Exercise №3

Chiitwa ichi wakanzi - exhale "groin". Kuti aite izvi, compressed miromo yake, uye ipapo zvishoma nezvishoma akazaruka uye mhepo adzingwa mumapapu. Panguva ino, mudumbu pachayo inofanira chaizvoizvo "dzibhururuke" iri mbabvu. A musoro chakakandwa shure zvishoma.

Exercise №4

Wakabata mweya yenyu kutanga mula bandha, kudhonza uddiyana bandha nokuvhara dzhalanhara bandha. Sungisa ari crotch, ipapo nokuunganidza mudumbu uchingodzikira muchipfuva chirebvu. Yakanga panguva ino vachatitaka "hachizi" yokururamisa pakati mudumbu. Kwete vakazorora "nekiyi" uye vakabata mweya yenyu, kuverenga kusvika 8 kana 10.

Exercise №5

Kudzikama "Vhudzi", zvinyoronyoro vasundire pamusoro musana Anterior abdominal rusvingo. Simudza chirebvu, uye ipapo kuzarura glottis - regai mhepo kupinda mumapapu. A seti kurovedza "Kuderedza Uremu pamwe flex Rinodzora" anokurudzira kudziviswa panguva mweya squish, sezvo izvi zvinogona kuumba yakawedzerwa mutoro pamusoro mwoyo. Usati fema, musakanganwa vasundire kure abdominal rusvingo uye kusunungura dzevhudzi.

Reviews

Vakawanda vanoti zvokudya zvakakwana kuita pamusoro ino katatu pavhiki. Muchava kubvisa mamwe kilos pasina kukamurwa zvokudya uye nguva yavaipedza mubasa yokurovedza muviri. Zvisinei, kwete zvose zviri nyore zvakadaro, mamiriro ezvinhu "Muviri flex" zvinoda kwauri yakawanda nesimba, zvatinoona uye tsika. "Chadenga chakawedzera kukura," uye richiswedera mudumbu - kwete kure nyore, uye zvimwe vanotsutsumwa kuti dzungu kunoitika panguva yechiitwa.

Exercises anoteererwa mune kunofambira mberi rudzi, mune mamwe mazwi, tsandanyama zvinofanira kuchengetwa muchizvidya. About Mishonga kurambidzwa uyewo musakanganwa. Naizvozvo, ziya vachiri chinonyanya kukosha - mugumisiro zviripo. Mavhoriyamu mukasiya, zvakajairika kushumba uye chiuno chomusikana kuda. Uyezve, kufema kurovedza nokuda slimming Marina Korpan kunotibatsira kurwa kuzvimba, anovandudza ruvara rweganda. Kazhinji, somumwe basa rinoda, rinobatsirawo uye ane basa rakaoma iri pakuunganidza akanaka siyana zvinokosha rutsigiro.

chikafu

Hazvina zvakafanira kuti dzisanyanya pachako. Idya akafanana neepakutanga, asi chete "munhu yetea". Edza kudya zvishoma nezvishoma, kumisa nokudyisa uye kurarama takamirira nguva kudya. Ndizvo ichakubatsira kubvisa mamwe kilos. Izvi zvinonyanya kunaka kana makaneta ane monotonous kudya uye uremu zvokudya.

zvabuda

Kufema kurovedza uremu Mariny Korpan unokubvumira kubvisa mafuta deposits mune dambudziko munzvimbo. midziyo iyi inowanika kushandisa. Wakaisa ichi kurovedza kuita zvinenge zvinhu zvose, nekuti nzira iyi haripi refu kufema sokunonoka. Uyezve, zvinobatsira vakadzi ndeyokubvisa dumbu pashure kusununguka. Marina Korpan azvionera izvozvo pachako.

Implementation zvakakodzera zviitwa izvi dzinoita pashure pemavhiki maviri chete kupinda bhurukwa kuti vari nehafu saizi duku. jimunasitikisi ichi Inowedzera muviri muviri, it tsandanyama, kupa kwako Nhamba chic chimiro. Uyezve, zviri kubatsira vascular rusvingo elasticity, anosimbisa tsandanyama chiso. Somugumisiro, uchaongorora muduku.

nzira iyi inogona ishe nyanzvi kwete chete, asiwo vatsva. Kufema zviitwa, "Muviri flex" kunogona kufananidzwa chiitwa bhasikoro. Uyezve, zviri hubudirire kupisa macalorie munenge 140%.

Unogona kudzidzisa akafanana pamusha kana tsvimbo kugwinya. Nokuti kutamba pamba, uchada nechigaro, nyoro ikanyanya uye Chokwadi, afare.

anobatsira zvahungava hwakaita zvakavimbika

Kurasikirwa uremu tichibatsirwa muchiitwa kufema, zvakaoma tichabudirira kana kutevera zvinhu mirayiridzo iyi:

• Sangana zviitwa izvi pamwe zvemitambo. Sarudzo dzinofanira kupiwa cardio - kuchovha, kumhanya, achifamba, etc.
• Unogona kurovedza mangwanani uye manheru, maawa 2-3 pamberi warara, uye maawa mashomanana pashure chisvusvuro.
• Ari anodziya mwedzi uri nani kuita Outdoor mabasa. Kuchitonhora, ndiite zvokusimbisa muviri ari zvakanaka ventilated nzvimbo.

Permanent basa kufema kurovedza anobatsira kuvandudza kugaya, kupomhodza kunzwa nzara, kuzorodza tsinga, kusimbaradza masoja emuviri uye nokuwedzera mwero kugaya mafuta reserves.