Simple mirayiridzo sei kubvisa rezasi dumbu

muviri Perfect - hope vanhu vakawanda. Kuti vabudirire yakafanana zvinogona Spirited vanga vaneta panguva yokurovedza muviri achitungamirirwa ane ruzivo mudzidzisi kana tisingatungamirirwi. Kupfuura matambudziko nharaunda mune zviitiko zvakadaro mudumbu, kunyanya kana vanhu vanoumba chimiro chavo chakafanana mhando "apple." Pano mubvunzo unomuka, sei kubvisa underbelly zvikuru nokukurumidza uye pasina chinovhiringidza.

hwaro

Nzira iri kubvisa rezasi dumbu uye mativi, rinoumbwa zvakawanda zvinhu: a yakatarwa kurovedza, kudya kwakakodzera uye masaja mapoka.

Dambudziko yebongozozo mafuta ari muchiuno uye muhudyu zvinonyanya mubvunzo kwekwashi. Asi chisarudzo yatova mamiriro ezvinhu rinoumbwa zvitatu izvi. Yokutanga zvokudya.

Diet muchiitiko ichi zvinofanira kukurukurwa navo nyanzvi. The rutsigiro haasi chiya, kunyanya kana iwe funga chii matambudziko anogona kusika dambudziko utano mafuta deposits ari vaiona nzvimbo (uye vanogona kuva chirwere cheshuga ari mhando yechipiri, kana kweropa zvirwere). Chokwadi, unogona kuedza pachavo, asi chete vakanyoresa dietitian anokwanisa tsanangurai kazhinji chine mishonga kuti zvinokurudzira kusikwa "mafuta zvitoro".

Yechipiri fanira nzira iri nzira sei kubvisa mudumbu uye hudyu uye masaja. Ita izvozvo pachako, iwe unogona, asi zviri nani kuvimba kubatsirwa nenyanzvi, iyo achasarudza iyo nzvimbo dzinoda zvikuru kwechirwere, uye nokuda chii chichava kumbonyanya nyore kuchisimudza.

Chechitatu zvinoriumba iri yakatarwa kurovedza, izvo pakarepo uye mberi.

maekisesaizi kushushikana

Kune nemhando dzakasiyana kurovedza zvainanga sei kubvisa rezasi dumbu. Munhu, nenzira, zvichava nyore uye mugumisiro uchava nokukurumidza zvikuru.

Rega kutanga.

Exercise 1. Nokusimudza magaro. Kuti aite izvi, tora rimwe chinjikira nzvimbo pamusoro paasingazonyuri. makumbo noruoko akasimudza, maoko ake anoiswa pasi sacrum. Paavhareji zvazvingava inofanira kuva vakaparadzana penyika magaro, wakati imomu nyaya chete abdominal netsandanyama.

Exercise 2: Save pakutanga nzvimbo nokuchinja chete nzvimbo maoko, kuvatungamirira noku muviri. Namatai makumbo ari necheparutivi mana namashanu madhigirii, kudzivirirwa navo masekondi matatu, uye ugodzoka zvakare mune perpendicular muviri ezvinhu.

Exercise 3. Nokuti ichi uye zvinotevera zviitwa kutanga chinzvimbo sokunge ichi: muviri riri shure pamusoro sandara zvakaoma pamusoro, maoko muchikuvadza shure musoro wake, makumbo hwakakungwa pamabvi. Next, sungisa makumbo kusvika chipfuva, yozononokera ruramisa navo kuitira kuti muviri akafanana danda, vanomutswa pamusoro pemvura kuchitsauko masendimita.

Exercise 4. The kutanga chinzvimbo anoenderana yapfuura chiitwa. On the exhale, uchishandisa chete abdominal tsandanyama kusimudza mutumbi wako kumabvi apo Kufema kutora pokutangira nzvimbo.

Exercise 5. Gara pasi zvekuti magaro uye tsoka dziri chete mutsetse. Hands riri pamwe muhudyu. On the fema zvishoma kuteura muviri musana muviri, maoko kudhonza akaererana pamusoro, akatsivama mabvi, simudza pamwero anosvika gumi masendimita. Rambira wehurumende iyi gumi - gumi seconds.

Izvi zviitwa shanu zvainanga sei kubvisa rezasi dumbu, rinofanira kudzokororwa ose gumi nguva kubvira 5, zvishoma nezvishoma zvichiita kuti vaida mari.

Exercise 6. Zviri nyore chaizvo, uye rinogona kuita kunyange paunoverenga mazano aya sei kubvisa rezasi dumbu. Kusununguka uye kuzorora zvako abdominal tsandanyama uye kana uchida izvozvo.

Nechipiriso kunzwisisa kunongova ine nhungamiro sei kubvisa rezasi dumbu. Varume nevakadzi vangada mimwe mitoro. Ipapo musoro kutendeukira kune nyanzvi. Zvichienderana mamiriro mafuta muviri ari dambudziko nzvimbo chete achakwanisa kugadza kuekisesaiza anobudirira.

Saka, tinofanira kuyeuka kuti kuti kupindura mubvunzo sei kubvisa rezasi mudumbu zvakakodzera kufunga panguva vatatu zvinhu - zvokudya, masaja uye kurovedza muviri nguva dzose.