"Svika Pazvibato" (Exercise): waivako unyanzvi. kugwinya pamba

kugwinya mabasa pamba ndezvinorondedzerwa unoenderana vakadzi avo vasina nzira kushanyira unyanzvi dzimba. It saka chinoitika kuti hapana chido. Kana Zvinogoneka nokuda guru basa papurazi. Kunyanya zvinonzwisiswa mukadzi agere chirevo. Muchidimbu, chero chikonzero, kuita zvinobudirira mitambo zvivako anonzwisisa, apo agere pamba. Somuenzaniso, kunzwisisa "kusvika nokuda Pazvibato." Kuekisesaiza zvinogoneka kuita agere, nhema uye akamira. How kuzviita? Uye chii chinoitika chinogona kuzadzisa?

A mashoko mashoma pamusoro kana zvakanaka kukurira

Mitambo yakanaka kutanga mangwanani. Izvi kuitira kuti, kune rumwe rutivi, kuti vamuke, uye kuno rumwe - muviri ramiswa kuti zvaida kupiwa simba, iyo zvokuti zuva rose. Muenzaniso unoshamisa kudzidziswa mhando Ndiro basa munhevedzano "kusvika nekuda Pazvibato." Kurovedza muviri, kana kutoti, munhu wose chikuva kuraira, sezvo chinofanira kubatsira kutambanudza tsandanyama uye mapfundo. Munguva yakaoma, sezvo mutemo, pane simba Muchiitwa zvinoda simba rakawanda.

Asiwo, uchiraira kurovedza vari nyore chaizvo uye regai ingada kuishandira. Uye Chikurukuru, havaiti kupedza nguva yakawanda. Vose mangwanani muviri kunotora maminitsi 10, dzinenge -. Maminitsi 15-20.

Ndezvipi zvakanakira mangwanani muviri?

Rega kufunga zvakakwana musha kugwinya uye mangwanani kurovedza dzose. Kugara achiita nyore vanochengeta kurovedza, musingadi uremu, uye kunyange zvakawanda havazokwanisi kuita chinhu enviable zororo iri abdominal munharaunda. Asi unogona kuva kubvisa kurega kunotanga mune mapfundo enyu nemarunda, normalize ropa kuparadzirwa uye metabolic pezvakaitwa kumhanya mangwanani.

How kutanga kurovedza mangwanani?

Maererano Fans dzakawanda pamba kugwinya, zvakanakisisa kutanga zuva rako aine mhosva pakanangana pamubhedha. Nenzira, kubatsira kurovedza kwakadaro vanoti nyanzvi dzakawanda mune mushonga Somuenzaniso, inozivikanwa chiremba Bubnovsky.

Anotova pasuru rungwanani Wake-up majoini pamubhedha, apo unogona kuita chimwe chinhu chine zita "kusvika nokuda Pazvibato." Kuekisesaiza zvinoitwa kubva asingatani panzvimbo kumusana kwake. Nokuti kwayo Implementation anofanira kuisa maoko enyu pamwe pamuviri uye rave kufamba ruoko rimwe pasi (pamwe gumbo kuti ibvi), uye ipapo mumwe. Bato iri zvinogonawo kuitwa amire, asi kunzwisisa ichi yamunenge kuita, chete zvinyoronyoro zvishoma nezvishoma mumatope maoko ake pamubhedha. Saka zvinokosha kuti idzokere nzvimbo muviri anoteverwa nemaoko. Dzokorora zvinogona 5-10 nguva imwe neimwe divi.

Muenzaniso mangwanani anoratidza pamubhedha

Saka, ngatitii uri wakamuka. Usamhanye kusimuka. Kurudzira anogona kukubatsira pfupi uye nyore kuchaja. Kuti aite izvi, mutevere makwara izvi:

• Nhema pamusoro musana wako.
• Zvikuru kuronga maoko nemakumbo kurutivi.
• Dhonza masokisi ari mberi, chitsitsinho kutama kubva kwamuri (chiito ichi achabvisa makakatanwa kubva tsinga uye mapfundo richava rakaisvonaka kudzivirira ropa clots, ropa stasis mu rezasi maoko nemakumbo).
• Ita Kumira ane pamakumbo vashoma uye kodzero (vadzokorora 10 nguva imwe neimwe divi).
• Kutevera tsoka mashoma wokunze uye yomukati yeChina (5-6 nguva vose pazviitiko).

Richipisa mumabvi uye tsoka

Kuramba zvemarudzi yedu lightweight musha kugwinya, mberi kune ushamwari-up pamakumbo. Kuti aite izvi, rerekai makumbo ako uye nzira zvakare. Kuita kapepa, rave vaikunga wokutanga uye ipapo vamwe gumbo. Next, batanidza makumbo maviri pamwe chete uye musimudze. -oma panzvimbo iyi 5-10 seconds. Zvadaro sungisa makumbo kuti dumbu uye vachimbundirana nemabvi ake.

Unogona kusarudza chiitwa "bhasikoro" (10 times) kana kutambira tsoka dzavo (akaita zvakavamba kuchinja kana mumwe gumbo anoenda musoro, mumwe anoenda pasi ndiEzekieri).

Ita basa kuti muhudyu

Mushure tsoka dzedu dziri zvishoma kudziyirwa vakakwira, unogona mberi mamwe chiito. Kuti aite izvi, kuzvisimudza tsoka pedyo ruoko it pedyo zvitsitsinho uye kumutsa muhudyu kumusoro. Saka tiri kuita chiedza "hafu-zambuko". Next tinotanga tikarega chiuno pasi uye musimudze. zviitwa izvi anoteererwa 6-10 nguva. Chinotevera chinhu tichaita - kutaridza "kusvika nekuda Pazvibato." Exercise kuchabatsira kuti anodziya venhau uye maoko.

Muchiita nhau kubva asingatani nechinzvimbo

Kuramba kumba uchiraira kubva supine chinzvimbo, rerekai mabvi ako uye musimudze muviri wako repamusoro. Muchiitiko chino, isu achazadzisa kumwezve kusiyana chinoti "kusvika nokuda Pazvibato." How kuita muviri ichi? Nokuti mabasa ake achava chete ruoko maoko ako pamwe makumbo uye achizvuzvurudza navo rave kune rimwe kana rimwe chitsitsinho. Panguva iyoyo iwe kudhonza lateral abdominal tsandanyama, "muka" muviri wako repamusoro uye maoko kugadzirira mamwe masangano. Teverai nezvavanoita 5-8 nguva imwe neimwe divi.

Kuita mumwe muviri pamutsipa uye musana

In danho rinotevera, unogona kufamba pamusoro dumbu rake uye simuka achitsigirwa Mbabvu mana (maoko nemabvi). Uitewo yaibatsira muviri, "Cat." Munguva vakagumisa ake shure, uye musoro wake rovira, uye kana shure iri curved mu negwara - musoro rinobuda. Ndinoidza 5-6 nguva. Panoperera rwakapetwa nemutsipa kurudyi nokuruboshwe (zvinokwana 5-7 times), uye iwe unogona kusimuka. With nguva mangwanani kumhanya kunzwisisa ichi iwe kurasa zvakadai zvisingafadzi mananara samangwanani crunch mapfundo kana kurwadziwa rezasi shure, mutsipa, tsoka uye mabvi.

How kuita maekisesaizi "kusvika nekuda Pazvibato 'kubva akamiswa?

Morning kurovedza zvinogona kuitwa kubva akamiswa. Zvisinei, sezvo iri nyaya uchiraira pamubhedha, kunzwisisa ichi chinofanira akaita nezvishoma. Saka, kutanga pamutsipa Bends. Pedzisai musoro anotevera kumativi ose (anenge 5-6 nguva imwe neimwe). Zvadaro endai pamafudzi. Rave, simudza navo imwe, uye pashure zvose. Dzokorora 5-7 nguva. Ita circle pamafudzi mberi uye shure.

Pashure paizvozvo, isa dzenyu patsoka papfudzi-upamhi kunze. Simudzai maoko enyu kuenderana pasi (aaise parutivi) uye kutanga hakumbofi vave mumwe uye vamwe nzira. Itai sokunge uchida kunanavira kutanga imwe madziro, uye pamberi uye pashure pomumwe. Isa maoko pamusoro muchiuno uye muhudyu tenderera kuruboshwe uye kurudyi (5-6).

Unogona kuita 5-10 squat uye kukava tsoka dzavo mberi, padivi, shure. Ose chiito, kudzokorora 5-7 nguva. Next, kubatana maoko uye kupararira kunze kwavari, mimicking achisvetukasvetuka tambo. Jump 5-10 nguva. Panoperera dzokubhadharisa kunodiwa kuti aite pfupi iine ndichisveerera kurovedza. Kuti aite izvi, wakawondereiko kudai mutumbi rave rimwe uye rimwe gumbo. Kumira negumbo rimwe, iyo vanobwembura yacho ibvi wechipiri. Vanobata ruoko utambanudzire yacho toe. Dzokorora rumwe gumbo.

Zvino ukapiwa simba uye vakagadzirira wavo wenguva zuva!