Chitani "Mzere" chifukwa kuwonda: ndemanga, zithunzi. Kodi kapamwamba slimming mimba?

Koyamba, zikuoneka kuti zonse lophweka, koma zolimbitsa thupi ndi "Mzere" slimming pamimba - ichi ndi chimodzi mwa katundu yakula pa minofu ya makungwa, mmbuyo ndi manja. Komanso, udindo umenewu wa kugwedeza ofunika anati yoga. Bala zikhoza kutheka ngati masewera olimbitsa thupi zosiyana, ndi osakaniza ndi aliyense wa katundu mphamvu.

kuyambira

Powerenga malangizo amaperekedwa ndi mafanizo ndi kuyesa patsogolo kulingalira chimene chimaoneka ndi akuona zolondola kaimidwe "Mzere". Ngati muchita anati yoga, udindo uwu adzalola kuti mosavuta kusintha zinthu ndi kutenga aliyense wa asanas zina zambiri. Zonse mipiringidzo osati kumalimbitsa manja, mapewa, mmbuyo ndi minofu makungwa - komanso bwino kaimidwe.

Onetsetsani kuti dotolo pamaso akuchita bala kwa kuwonda: osati Zochita onse analengedwa ofanana ndi zovuta ayenera anasankha makamaka chifukwa cha thanzi ndi olimba awo mlingo. Samalani ngati muli ndi kumbuyo choipa, m'mimba kapena paphewa.

Mlingo woyamba wa maphunziro

Ngati inu simunayambe ankasewera masewera kapena kusintha kwambiri, kuyamba kukonzekera kapamwamba ndi kukhazikitsidwa kugwedeza "miyendo inayi". Udindo zofunika kuti Mukatero munthu aliyense, mosasamala kanthu za msinkhu, umoyo ndi mlingo wa masewera olimbitsa thupi. Ngati inu muzikhala anamangirira wokhazikika kwa kuwonda, anthu amene ali ndi kuonda ndi kukoka silhouette, kungakuthandizeni kututira nkhonya ndipo adzakhala zopangira anayamba kukonzekera ntchito yonseyi.

• Onetsetsani kuti manja ndi mwachindunji pansi mapewa anu ndi maondo - basi pansipa matako a.
• mapazi akhoza kwathunthu anaweramuka, atatsamira pansi kapena kukhotetsa zala, ngati mungakonde.
• Kupanga mpweya yosalala, ndiye kutulutsa mwa mphuno. Ngati mungathe, kutsanzira phokoso la mafunde. Izi njira yapadera anati yoga, amene kumawonjezera mphamvu ya asanas izi.

Mlingo wachiwiri maphunziro

Pokoka mpweya ndi kukokera matako anu zidendene. Kusunga udindo choyambirira manja, kupuma kwambiri ndi kukhala pa mapazi anu - kupeza mwana ke mu anati yoga, lomwe lili ndi dzina "Balasan". Podozhmite zala, ngati inu simunatero. Yesani bere ndi maondo ake ndi maso patsogolo. Ngati inu mwadongosolo potsatira malangizo awa, bala kwa ndemanga kuwonda zimene anasefukira chuma ambiri adzakhala ndi zosavuta komanso kumasukirana. choncho chopereka kakang'ono - kukhalabe udindo uwu kwa nthawi mulingo woyenera kwambiri nthawi.

Mlingo lachitatu maphunziro

Kutulutsa ndi kuwuka mu aima "galu, akuyang'ana pansi." Kutulutsa ndi ku Balasan kapena mwana ke, Nyamulani Chiuno mmwamba. Kodi kupeza malo ofanana kukalowa "V" - mu anati yoga, iye akutchedwa "galu kuyang'ana pansi" kapena kuti "galu kuipanikiza pansi."

• Makhwatha ndikagone kwathunthu pansi. Musaiwale kutambasula minofu m'mimba.
• Mapewa ayenera kuti azindikire ndi manja kutembenukira mbali mkati kotero kuti "dimples" chigongono anayang'ana pa mzake.
• Optionally, chidendene kukhudza pansi: zimadalira kusinthasintha kwa minofu kumbuyo, hamstrings ndi shins. Mukamaphunzira kuphunzitsa, liwiro adzatha kudalira zidendene zake pansi.
• Pitirizani kukoka mafupa a chiuno kwa denga.
• Pamaso tingalisiye ndi mwachindunji, monga m'michombo, koma onetsetsani kuti mutu angathe omasuka.
• Kusuntha kwina adzakhala mwachindunji anamangirira slimming, ndemanga imene ouziridwa inu kuphunzira zinthuzi. Musanayambe kulandira udindo lodziwika bwino, khalani aima a "galu kuyang'ana pansi" ndipo mpweya kotero yosalala akamavutika.

Full thabwa

The aima a "Nkhope ya galu pansi," kupuma kwambiri ndi kudyetsedwa kwa mafupa a chiuno patsogolo kuti mapewa anali pamwamba pa woimbayo zidendene ndipo anabwerera malo tingachipeze powerenga za n'kupanga wathunthu, kunja chokhala ndi wamtali pushups kanjedza.

Onetsetsani kuti minofu m'mimba anu ali pano, ndi msana ndi anaweramuka. Kuti molondola kuchita masewera olimbitsa thupi "mipiringidzo kwa kuwonda" (ndemanga za angathe kuwerenga ngati amuna ndi akazi pa maonekedwe), m'pofunika kuti aziona zinthu za mafupa a chiuno: Iye ayenera kupita mwamba. Choncho, thupi zimatengera mtundu wa mzere wolunjika.

• Oyima ndi wopindidwa, ndiponso ili pa lamba m'lifupi.
• Elbows asungike pafupi zotheka ku nthiti. Muzilankhula mapewa ndi kuyesa kuti akanikizire iwo kumutu, kupewa katundu zosafunika pa khosi.
• Flatten nganga monga zotheka. Kuŵeramitsa mapewa amathandiza kuwongola pachifuwa.
• Onetsetsani chidendene ankanena - kotero mudzapeza mgwirizano zina.
• Onetsetsani kuti mtsikana ntchafu minofu. Pakuti ichi kneecaps mkulu Nyamulani.
• Yakanjedza ndi zala chimodzimodzi mphamvu zina pa mphasa masewero olimbitsa thupi.
• The Kusintha kwa malo ndi kaimidwe "galu kuyang'ana pansi" mu wamba (chakale) bala sayenera kumafuna khama ndiponso kusintha kwakukulu mu thupi udindo mu mlengalenga.

Kodi yotsatira?

Kupuma kwambiri ndi kubwerera ku malo "galu, akuyang'ana pansi." Izi zikhoza kuchitika mpweya pambuyo atatu kapena asanu mu kapamwamba. Thupi lanu mwayi kupuma Musanayambe asanas osiyana.

• Palm kwathunthu kugona pansi, minofu m'mimba ndi pano, mafupa a chiuno ndi amachitira denga.
• Kokani mapewa anu mmbuyo, ndipo zikukhala manja anu kuti dzenje kutsogolo kwa elbows ndi "anayang'ana" pa wina ndi mzake.
• Khalani ndi ngakhale kayendedwe ka mpweya bola ngati kuli kofunika.

kubwerezabwereza

Planck zakudya, zimene ndemanga ndi zabwino kwambiri, amafuna osakaniza ndi aima "galu kuipanikiza pansi." kuphatikiza akubwerezedwa nthawi zambiri zoyenera - kapena monga inu mukhoza kuima. Ndi bwino kuchita mpweya atatu kapena asanu mu aima a "galu kuyang'ana pansi" pambuyo akonzedwa aliyense wa n'kupanga.

bwino kachingwe

Pakuti kuwonda, mungagwiritse ntchito zosiyanasiyana zosintha wa trims. Komabe, tiyenera kukumbukira kuti bwino Baibulo la voteji malo amodzi wasonyeza okhawo amene ali olimba zokwanira kusunga thupi chilili ndi ima lonse womberani.

• Mukhoza kupanga timatabwa pa mwendo umodzi. Kuti zimenezi zitheke, alternately kukweza phazi lililonse kuchokera pansi.
• Kuchita masewera olimbitsa thupi pa dzanja limodzi, pang'onopang'ono kukoka dzanja kutsogolo, ndiye kachiwiri anaika dzanja lake pansi. Bwerezani ndi dzanja wina ndi kupitiriza alternating. Onetsetsani kuti m'chiuno ali mu muyezo wangwiro, ndipo thupi si kunjenjemera uku.

Mapeto a maphunziro

Chitani "Mzere" chifukwa kuwonda (ndemanga samanama: kwenikweni ogwira) ndi katundu wolemera kwambiri pa thupi, kotero aliyense kulimbitsa thupi chithe ndi gawo ndi yosangalala. Patapita zipolopolo ochepa a trims adzawuka aima ndi "galu kuyang'ana pansi", ndiye pang'onopang'ono kuchepetsa maondo anu pansi. Mudzapezeka mu malo omwewo imene kuyamba kukonzekera womberani: miyendo inayi.

Ngati mukufuna zina zowonjezera kanthawi kutenga mwana angabweretse ( "Balasan").

mbali kachingwe

Slimming pamimba tikulimbikitsidwa kuchita osati chakale, komanso bala mbali, amenenso ndi chimodzi mwa asanas anati yoga.

Ngati thupi lanu si kusintha, kuyamba kukonzekera mbali omwera kukhazikitsidwa kugwedeza "miyendo inayi". Chinthu Ichi ndi ofanana msinkhu loyamba pokonzekera Baibulo miyambo zochita. Pakuti kaimidwe "miyendo inayi" kutsatira "Balasan" ndi "galu kuyang'ana pansi." Ndiye kutenga mbali ya masewera olimbitsa thupi tingachipeze powerenga. Mukhoza kupitirira mbali bar.

Kupuma kwambiri ndi kusuntha kulemera lonse la thupi kudzanja lamanja la mkulu ubwenzi amasiya kunama. Gwirani udindo uwu kwa 3-5 mpweya. Onetsetsani kuti kuchita chirichonse athe kuphunzitsa minofu ndi kuchepetsa chiopsezo kuvulazidwa masewera.

• Chiuno asungike pamodzi ndi kufanana kwa wina ndi mzake. Momwemo, ayenera kuvala pamwamba pa phazi la kumanzere kumanja.
• Mkono Kuthandiza (muchisanzo chimenechi - kumanja) ayenera kukhalabe molunjika ndi pang'ono kutsogolo kwa mzere mapewa. Pachikhatho apuma kwathunthu pansi. Ngati triceps Usatong'olere, izo mosavuta kukhalabe olimba.
• Dzanja lamanzere, kuphatikizapo dzanja ndi zala kwathunthu anawonjezera ndi zochokera kwa denga.
• Angabweretse "Mzere" chifukwa kuwonda (ndemanga, zindikirani pali osati zoipa) amatanthawuza ntchito munthawi yomweyo magulu angapo minofu, kotero riziki ayenera kutambasula minofu ya kumbuyo ndi khungwa.
• Zikhonza kukhala zothandiza njira zotsatirazi: tiyerekeze kuti mukalowa ndi khoma, mu malo a zomangira mbali muyenera kudalira pa khoma lonse.

Kumbali inayo

Kodi kuonda ndi bala la mmene pazipita? Khalani udindo wa zomangira mbali ya mpweya atatu kapena asanu, ndiye kubwerera mu aima lililonse zokambirana za makolo. Pokoka mpweya ndi kutulutsa kangapo, ndiye kuchita mbali kapamwamba kumanzere.

Zosintha chipangizo

Pali Mabaibulo kuzikonzanso wa n'kupanga pambali. Ngati alipidwa mbali kapamwamba kwa kuwonda (ndemanga, zithunzi, malipoti okhudza zotsatira weniweni zilipo pa maonekedwe Intaneti) salinso inu Kuvuta wapadera, yesani "waudindo" thupi.

• Mu malo a ku mbali kapamwamba yosavuta kukweza m'munsi ntchafu ngati kuti chimathandiza oblique minofu m'mimba.
• Ndipo kusintha Ichi chikudziwika ngati mbali Mipiringidzo kuwonda pa mwendo umodzi. Kuchita izo, pang'ono kuchotsa mwendo pamwamba mpaka pansi. Gwirani udindo uwu masekondi 1-2.