Uthenga wanu adzakhala abwino mu mwezi: ogwira Zochita

Kaya mukupita pa tchuthi ku nyanja kapena kalabu yausiku ndi abwenzi, nthawi zina mukufuna kusonyeza pang'ono za thupi lake mozungulira. Ngakhale amawapopa mpaka atolankhani si lingaliro kuvomerezedwa kuvala kusamba suti kapena nkhani yapamwamba, palibe cholakwika kusunga zoyenera ndi thanzi labwino ndi maonekedwe anu pamaso kukusonyezani inu nokha kwa aliyense womuzungulira.

The mbali yofunika kwambiri mu ntchito ya minofu m'mimba - ndi kumvetsa mmene kuzikwaniritsa. Ndipo chiwembu kuwafika minofu m'mimba ndipo adzakhala mapazi anu woyamba pa tsogolo lowala. Nawa Zochita eyiti amene angakuthandizeni kuyamba kusanduliza ABS zanu kwa masiku makumi atatu.

Anatambasula miyendo onse

Kuphatikiza kupuma ndi thupi ndi kayendedwe wapadera - ndicho chinsinsi ntchito pa malo a atolankhani. Kukhala pa mphasa ndi maondo miyendo kotero kuti mapazi ako pansi m'mawondo. Kuwonjezera mwendo chanu mmwamba, ikufanana ndi kutambasula dzanja lamanzere patsogolo pa msinkhu phewa. Ndiye kuchita zomwezo kwa mwendo kumanzere ndi dzanja lamanja. Tiyerekeze kuti muli pa Mchombo wako ndi mpira ping-pong tebulo. Pokoka mpweya kudzera m'mphuno ndipo kenako kupyolera mwa mpira mpweya permeable, kutulutsa ndipo pano monga mpira amachepetsa kukula. Kwezani chiuno, kutero kuti nthiti zanu ndi m'chiuno kuzifuna kumalo kumene mpira ndi. Umu ndi mmene kugwirizana zimatheka ndi kupuma ndi thupi ndi thandizo la thupi, limene limafotokoza kuti Pilates. Kutulutsa ndi kugwira mu udindo uwu, Yosefera minofu m'mimba ndi kumbuyo anamaliza. Zachifalansa, ndiye kutulutsa ndi kuchepetsa kumbuyo. masitepe Bwerezani (kuchita miyeso iwiri kubwereza khumi). Izi rectus thupi, yopingasa ndi oblique minofu m'mimba.

mphambano

Kufika mu Pilates - ndi njira kuchita kupuma ndi thupi kugwirizana. Ugone mphasa ndi kumasuka nsana wanu, zikhale mwangwiro molunjika. Kupinda miyendo yanu, mapazi ayenera kukhala kumbuyo m'mawondo. Kulowa manja kumbuyo mutu wake, mapewa akhale omasuka ndipo wataya elbows anayikidwa pambali. Kugwirizana ndi mpira kuchokera ntchito m'mbuyomu. Kutulutsa, kukweza thupi chapamwamba, compressing mpira. Pokoka mpweya, ndiye kutulutsa ndipo kachiwiri vypryamte phazi pamene kutembenukira thupi lanu lamanja, tifike mkono wake bondo. Pokoka mpweya ndi kubwerera kuyambira malo. Ndiye kutulutsa, kukokera mwendo lako lamanzere ndi atembenuza thupi lako lamanzere. Kodi njira imodzi kubwereza khumi. Monga ndi ntchito yapita, ndizi limakupatsani yomweyo ntchito molunjika, yopingasa ndi oblique minofu m'mimba. Ngati anakhumba, mukhoza nthawi zonse pansi pa miyendo chinachake kusintha kuchita izi.

Russian kupindika

Pankhani minofu oblique, muyenera kulabadira kuchita izi. Kutenga malo pansi, kukweza miyendo pang'ono kuchokera pansi ndi manja ake apangidwe pamaso pake ndipo akuyamba kutembenukira thupi uku ndi uku, nthawi iliyonse kukhudza pansi ndipo akugwira aima masekondi makumi awiri. Kodi mukufuna kuwonjezera mphamvu ya masewera olimbitsa thupi? Nyamula chipolopolo lolemera. Njira iyi ndi njira wosangalatsa ntchito imodzi pa akatumba onse atolankhani wanu. Komanso timatha mungalimbitse minofu ya kumbuyo m'munsi.

ukugunda Kaliente

Njira iyi ndi ofanana wamba "njinga", koma ndi zambiri ogwira ntchito pa minofu m'mimba. Bodza pansi, manja onse kumvetsa bondo la mwendo umodzi. Ndiye kusinthana kwa mwendo wina ndi Bwerezani kukambiranako atasinthana maudindowo masekondi makumi awiri, ndiye kutenga khumi yopuma chachiwiri.

V woboola pakati akutsikira

Ngati mukufuna ntchito imodzi pa akatumba onse m'mimba, muyenera ndithudi kuwonjezera ndandanda yanu kuchita izi. Ndi njira yabwino kwambiri bwino Zimakhudzanso minofu rectus abdominis. Njira iyi ndi ovuta kwambiri mu kuphedwa kuposa chimakweza mwambo wa torso, koma zonse kumafuna minofu m'mimba ndi minofu ya ntchafu mkati ndi quadriceps. Bodza pa nsana wanu pamphasa, kutambasula manja anu, makhwatha mmwamba. Khalani miyendo chilili ndi kutukula iwo ndi manja ake. Mavuto atolankhani monga mikono yanu ndi miyendo mbali zosiyana. Pang'onopang'ono m'munsi nthambi pansi, ndipo kenako abwereza womberani.

Pereka kunja

Zochita, yothandiza kwambiri kwa minofu m'mimba - amene ali omangidwa pa gulu kukana osati chilengedwe chake. Choncho muyenera kulabadira ntchito yonseyi m'malo mwa mitundu chikhalidwe kutukula torso. Gwadani pa maondo anu, akathyole gudumu wapadera AB Wheel, kenako kupita mu bala pa mawondo. Kumangitsa minofu yanu m'mimba ndi kukwera pa gudumu monga momwe mungathere pokhalabe mavuto thupi lonse. Pamene inu kutambasula kukafika n'kotheka gwirani kuti otembenuka bala, ndiyeno falitsani kubwerera ku malo apachiyambi.

lath

Ngati ife kulankhula za Zochita kuti akatswiri zambiri kulangiza anthu amene ndimalota ntchito pa minofu m'mimba, ndi kwambiri ndi odedwa zolimbitsa thupi ndi thabwa. N'zovuta ophweka, koma ndi wovuta kwambiri pa thupi lanu. Planck amagwiritsa iliyonse minofu m'thupi lanu kwa nthawi yaitali. Pali zinsinsi ziwiri kukhazikitsa bwino bar. Choyamba, musaiwale kupuma. Pang'onopang'ono chete mpandawo mpweya kukuthandizani Amachepetsa maganizo ndi kusintha mawonekedwe anu. Pamene kupuma, kupitiriza zingabweretse minofu m'mimba. Kachiwiri retractor. Pamene mugwiritsa bala, muyenera kuyesetsa kutsogolera elbows wanu pafupi ndi mapazi anu ngati inu mukufuna iwo kukakomana, koma chikubwera pa centimeter. Izi adzalola kuti kwathunthu kutambasula thupi lanu lonse. Mfundo ina yofunika: mugwiritse ntchito mapewa anu ndi kuwongoka masamba kuti kuonjezera bata.

lumo

Ntchito pa adutsa m'mimba (zakuya minofu m'mimba), muyenera kuchita masewera olimbitsa thupi ili. akatumba awa ali ofunika kwambiri pankhani wolimba. Komanso, ntchito yonseyi ndi wabwino kwa minofu ya ntchafu nayenso. Ugone mphasa, mikono pa mbali zake. Kwezani mapazi anu ndi ntchito m'mimba wanu minofu, miyendo ndi matako, miyendo kuyamba kuwoloka mnzake mu mlengalenga.

Zochepa - bwino

Ngakhale kuti ntchito pa minofu m'mimba si kophweka, ndipo si chinachake mumangire. Nthawi zambiri anthu amakonda chochita Zochita m'mimba n'zovuta, kuwonjezera zolemera katundu ndi zipangizo thupi, pamene iwo ndiofunika kwenikweni. Makina anu chikugwirizana ndi minofu m'munsi mmbuyo, ndipo ngati simungathe kusamalira thupi katundu, mukhoza overstrained kumbuyo, Izi zidzapangitsa kuti zotsatira zoipa kwambiri. Ndi bwino kuyamba ndi zofunika kwambiri pa moyo, kukwaniritsa ungwiro m'magulu. Ngati tikulankhula ntchito pa minofu m'mimba, wodekha ndi kudzilimbitsa ndi nthawi wopambana. Komanso, pali wina Mbali yofunika kwambiri ya ntchito pa minofu m'mimba - ndi kudya zakudya zopatsa nthanzi. Ngati mukupita muziyesetsa minofu atolankhani wanu, mukuyenera kuziyerekeza khama ndi kudya, chifukwa minofu m'mimba mu malo oyamba samapezeka masewero olimbitsa thupi ndi ku khitchini. Kuchita Zochita zonse zafotokozedwa pamwambapa, pokhala chakudya, musawafulumizitse kupita patsogolo, komanso bwino anaphunzira njira ya kupuma moyenerera, mungathe kutenga mwezi iyende zosaneneka, ndipo simudzaona manyazi zimene kuvala pamwamba ndipo aliyense angathe kuona mimba yako. Chifukwa tsopano mudzakhala amawanyadira.