Zingalowe m'malo m'mimba (Kugonjera): ikulongosola za njira, makamaka

Posachedwapa chilimwe, ndipo anthu ambiri mofulumira kuyamba kukonzekera nyengo gombe, wolembedwa mu makalabu thanzi kapena kuyesa kumangitsa m'mimba kunyumba. Komabe, ntchito pa malo vuto, ambiri akukumana ndi chododometsa zotsatirazi. Ovuta kwambiri kukwaniritsa lathyathyathya m'mimba. Akukhulupirira kuti kusintha mawonekedwe ake n'kofunika kupeta atolankhani. Koma kuchita zinthu kuyang'ana yosiyana: kwambiri Zochita kwa minofu m'mimba, chindichepere nzeru. Ichi ndi chifukwa chakuti mafuta pang'ono ndi pang'ono lidzasinthidwa mwendo kapena pansi wosanjikiza anapanga akulu corset. m'mimba A kotero kulikonse ndi sukupita kwina. Kodi kuchita imeneyi? wothandizira okhulupirika adzakhala losavuta zolimbitsa thupi - zingalowe m'malo mmimba. Mayankho za anapatsa othamanga ndi Amateurs. Chitani awathandiza kulimbana ndi vutoli.

N'chifukwa chiyani lili logwira?

Pamene womberani ndi yodzaza ndi a transversus abdominis. Amene agwira ziwalo mu malo. Kawirikawiri chifukwa sagging mimba ndi wochepa kamvekedwe ake. Masewera katundu waukulu imagwera pa minofu oblique ndi kunja. Kuyambira overtraining amayamba Bouguereau. Chifukwa, m'mimba ikutha kukangamira, koma amakhala patsogolo.

Ntchitoyi amapanga minofu ntchito mtanda. Bodybuilders amakonda kupanga zingalowe mmimba. Chitani amawathandiza ku oumbidwa "mtolo wa misempha". Amathandiza kudzatunga m'chiuno.

Kodi yosesa pamimba. malangizo kuyambirira

1. Khama - chinsinsi bwino. Chitani "The zingalowe mmimba" kuchitika nthawi zonse. Kuti lathyathyathya m'mimba, muyenera pafupi mwezi ntchito mpaka kalekale.
2. Koyamba zikuoneka zolimbitsa lophweka, koma anthu ochepa akhoza bwino kuchita wake 1 nthawi. Musataye mtima ngati chinachake sachiza.
3. The chifukwa zimadalira kugwilizana ndi zida zolimbitsa pamisinkhu onse.
4. Pakali pano pali njira zingapo kukhazikitsa. Muyenera kuyamba ndi amene akuoneka kwambiri mwachilengedwe ndi yosavuta. Popeza anachita nawo njira ya kayendedwe, inu mukhoza kumayenda pa zosankha zovuta.

A njira chosavuta

Pakuti oyamba, iwo anapereka njira yotsika mtengo kwambiri.

I. N:. Atagona pa nsana wanu ndi miyendo wopindidwa. Zida anawonjezera pamodzi thupi.

1. onse mpweya anachotsedwa mapapo, koma osati zikuchepa, koma pang'onopang'ono, sitepe ndi sitepe.

2. Kenaka, m'mimba ndi retracted akuya zotheka ndi unachitikira ku udindo uwu pafupifupi 15-20 masekondi. Pang'onopang'ono, mukhoza kuwonjezera kuchedwa nthawi. Pamimba ayenera kusuntha.

3. kumasula m'mimba kupuma.

pang'ono kovuta

Pamene mfundo momveka bwino komanso amadziwika bwanji kuchita zingalowe m'mimba mu malo sachedwa, mungayesere kuchita ntchito ubwenzi.

I. N:. Chiliri, mapazi phewa m'lifupi padera.

1. Pa kutulutsa ndi, mawondo, ndi thupi pang'ono patsogolo anatumikira monga pamene atakwera skates wodzigudubuza. Palm kugwa pa ntchafu.

2. Pamene mapapu kanthu, pamimba ndi retracted ndi zokhoma mu udindo uwu. M'menemo mutu ndi linapendekeka kunsi pang'ono, koma maso kuyang'ana patsogolo, kumbuyo molunjika.

3. Khalani mu udindo uwu pafupifupi 15-20 masekondi.

4. Masulani m'mimba, kupuma mpweya.

Mofananamo, munthu sangathe kuchita kokoka udindo atakhala kapena miyendo inayi.

Kupuma Kadyedwe Kake "Thupi Flex"

Yoyenera kupuma - mmodzi wa zigawo zikuluzikulu zofunika bwino, pamene zingalowe mmimba. Chitani bwino pamodzi ndi njira ya "Thupi Flex." Mpweya wapangidwa motere:

1. Choyamba, kuunika kwathunthu osapatsidwa mlengalenga.
2. Kumene wodzazidwa ntchito kudzoza lakuthwa mwa mphuno.
3. Ndiye pali zonse, waukali ndiponso phokoso kutulutsa kudzera pakamwa. mpweya onse nthawi yomweyo monga anachotsedwa m'mapapo.
4. Pamimba ndi retracted ndipo chili m'munsimu nthiti.
5. Pambuyo masekondi 20, kukhala ulesi ndi mpweya.
6. Bwezerani kupuma ndi Bwerezani kukambiranako atasinthana maudindowo.

Njira imeneyi zimathandiza mapapo woyera. Amagwiritsidwanso adamulowetsa ndi ntchito dongosolo kupuma.

Zingalowe m'malo mmimba. Thupi ndi "mwaukadauloZida", njira yangwiro

I.p:. Atagona pa nsana wanu ndi miyendo wopindidwa. Zida anawonjezera pamodzi thupi.

1. kutulutsa. Kuwala ayenera kukhala mfulu kwathunthu kwa mpweya.

2. kukokera mmimba. Kukonza minofu udindo uwu masekondi 15.

3. A mpweya pang'ono, kenakonso voteji a minofu m'mimba. Pa nthawi yomweyo tiyenera kupitiriza kuchita izo. Ngati palibe mpweya, ndiye nthawi yoyamba n'zotheka kuti mpweya yaing'ono.

4. yosangalala ndi kupuma konzanso. Munthu wina akapuma kapena exhaling (malinga ndi mmene sitepe yapita chitachitidwa). Komabe thupi si pa panobe.

5. kutulutsa, kujambula pamimba.

6. Voteji minofu onse m'mimba ndi m'mimba akukankha. Mu anaima kupuma.

7. zachifalansa zosangalatsa kuchira.

Terms of maphunziro

• Kokhala anali ogwira mtima kwambiri, izo tikulimbikitsidwa kuti m'mawa kapena madzulo, kapena bwino nthawi 2 pa tsiku. Choncho postprandial ayembekeze maola osachepera awiri.
• Choyamba kudzakhala zokwanira kwa mphindi 10-15 kuti njira imodzi. Pang'onopang'ono, nthawi izi zikhoza kuchepetsedwa ndi theka.
• chiwerengero cha kubwereza anatsimikiza payekha. Mlingo mulingo woyenera katundu akhoza kumatanthauza motere: nthawi yoyima pa nthawi imene amakhala yopumula.

ubwino zokambirana

Zingalowe m'malo mmimba osati kutulutsa mpaka minofu m'mimba, kuwonjezera umoyo ndiponso kupirira kwawo, alinso ndi thanzi labwino. Chifukwa Anabweza okhazikika massaged ziwalo, m'mimba thirakiti, potero kutukula ntchito yawo. Komanso kumalimbitsa minofu kumbuyo, bwino kaimidwe.

contraindications

Imathandiza kwambiri nthawi zonse yosesa mmimba. Chitani Komabe, kukhala mu zina yoletsedwa. contraindications Main:

• Chapamimba chilonda ndi mmatumbo chilonda. Pakuti matenda aliwonse pa mundawo m'mimba - mosamala.
• matenda m'mapapo mwanga.
• Mavuto ndi dongosolo la mtima.
• Akazi yovuta masiku.
• Nthawi gestation.

Kumangitsa m'mimba kunyumba ndi chithunzithunzi. Chinthu chachikulu - kuti kuchita okha.