Nzira yekuputira sei pasi pezvinyorwa?

Tsvina yemuchina wepasi - iyi ndeimwe yenzvimbo dzakaoma zvikuru pamunhu wemuviri. Pasina nguva dzose basa remuviri, chikamu chepasi chemuviri chinenge chiri chekuzorora, kutambanudza nekugadzira chisingaiti chekuita. Kune vakadzi vakagamuchira pamuviri uye kuberekwa, mubvunzo wekuputira pasi pasi pepanhau inonyanya kuoma. Mushure mezvose panguva yekuzvitakura mushumo wemudumbu unoratidzika kune kukurukurira nekudzivirira.

Nzira yakakomba mukukudziridza kwemisungo yema press

Kazhinji kacho dambudziko remuviri wakaipa harisi muutema husina simba chete, asiwo mumafuta anowanikwa munzvimbo ino. Nokuda kwechikonzero ichi, kugadzirisa dambudziko rekuputira pasi pepamuviri yekunyora uye kubvisa unesthetic sagging yemisungo, zvinodikanwa kutarisana nedambudziko nenzira yakaoma:

1. Kudzokorora hurumende nekugadzirwa kwezvokudya - zvokudya zvishoma, huwandu hwehuwandu hwemvura, huwandu hwekushandisa yemakinhydrates zvokudya zvinowanzoita kuti basa rive nemishumo yezvinyorwa.
2. Itai kuti maitiro ekudzidzira aerobic muchirongwa chekudzidzisa - kusvetuka netambo, kutsetsereka uye kudzidziswa nehandi kubatsira kubvisa mafuta kuunganidza mumimba nechiuno.
3. Kuti usarudze zvakakosha kudzidzisa zvakakosha zvemasimba emimba pasi - maitiro anhasi ekuputira mutsara, anokubvumira kuti zvishoma nezvishoma udzidzise kurovedzwa, kutanga nemararamiro akareruka uye nyore uye kudzidzisa kuwedzera nekurema.
4. Kugara kwekurovedza nekupedza zvishoma nezvishoma ndezvimwe zviviri zvinokosha pakuzadzisa chinangwa, sezvo imwe nguva-uye nzira dzisina kukwana zvisingagoni kutungamirira kune chibereko chakanaka.

Nzira yekupomesa sei mupfungwa wepasi wemusikana?

Kutanga, zvakakosha kusanganisira zvose zvinodzidziswa uye zvakajeka zvidzidzo muhutano hwekudzidzisa, zvishoma nezvishoma kuoma uye kuwedzera nhamba yenzira. Kutaura nezvekuputira pasi pasi pepaimba, zvinokosha kuziva nguva yekudzidzira nguva dzose (iwe unogona kuita maitiro 2-3 nguva pazuva). Somuenzaniso, mangwanani kuti aite zvinoshandiswa zvekudzidzira, uye manheru kuti aite maitiro ekudzidzira, kana dzimwe nzira munzira yose. Icho chinofanira kutakurwa mupfungwa kuti pamberi pega imwe neimwe nzira yakakosha kugadzirisa masimba uye kuita zvitsva-up, kunze kweizvi kuti utange kushanda kwekutanga kwemasumbu emimba.

Dzidziso dzakasimba dzekuputira mupasi wepamusoro dzinosanganisira:

1. Bhasikoro - inozivikanwa nevanhu vose kubva kuchikoro chekudzidzira chikoro zvinonyatsoputira mapurisa emudhiriri wepasi, inofanira kuyeukwa kuti pasi pasi makumbo ari kufamba, inowedzera mutoro uri mudumbu rezasi.
2. Miseve - chiito ichocho chine zvingasarudzwa zvekuita, iwe unogona kuzviita pane imwe nhanho kana kuchishungurudza kuburikidza nekuwedzera kumira kwemakumbo.
3. Kukwira kwemakumbo kwakarara pamusara - paunenge uchiita zvidzidzo izvi zvakakosha kuchengeta kufamba kwakanaka uye kunonoka, usaita jerks yakakosha. Gumbo rinononoka rinomuka munzvimbo yakatarisa nekunonoka mumakumbo pahupamhi hwepamusoro, zvakanaka kusimbisa corset musset. Kukwira kwemakumbo pamuchinjikwa ndiyo yakanyanya kuoma yekudzidzisa uye inogona kushanda senhanho inotevera mukuvandudzwa kwemisungo yemashizha.
4. Kukwira kwemakumbo uye trunk panguva imwe chete - kune ruzhinji rwezviito zvekuita zvemuti uyu, umo kushandiswa kwechikwata chemuviri nemakumbo kunoitwa. Kudzidzira kwakadaro kunobatsira munharaunda yose ye rectus abdominis muscle.
5. Plank ndeimwe yezvakanakisisa uye panguva imwechete yekuita maitiro ekufambisa. Inoitwa kubva pachigaro chekuzorora kwemachindwe nemaoko netsoka kusvika pasi uye makumbo adonhedzwa kumutumbi, kuisa pfungwa huru pamusana wemashizha ezasi.

Uye iyi ndiyo nzira yekuputira pasi pasi pehurukuro nemubatsiro wekuita maitiro, izvo zvinotorwa kubva ku yoga . Kubva muhurongwa hweHatha yoga, unogona kushandisa asanasana akadai:

1. Kusimudza kumwe kwemakumbo nekunonoka (uthitta badasana).
2. Kusimudza kweguru nemakumbo kwenguva (arohanasana).
3. Kudzosera kwemuviri (uddiyana-bandha).

Zvimwe zvinokosha zvekudzidzira kuwedzera kuwedzera munhamba yenzira dzekushandura kwakasimba uye nguva yekuchengetedza nguva yekutsvaga kwe static uye yoga asanas.