Igo chiuno: kutsanya uye nyore

Igo chiuno - kuramba zviroto pavakadzi vazhinji uye nevasikana. Zvisinei, mumwe gobvu rukoko mafuta ari muvengi runako. Kubvisa mutoro ari pachiuno nokusika munhu akanaka kuchakubatsira kuti zuva muviri.

Tisati kutsvaka aikoshesa vakaziva 60 masendimita, ona kana ikodzere wako muviri zvikuru. Tora kukura uye bvisa kubva nhamba 100 masendimita. Zvachinja chiuno, izvo unoenderana paavhareji nomuviri. Kana iwe astenik (mutete kuvaka), zvino bvisa kunoguma kukosha 3-5 masendimita. Hypersthenics (wakafara pfupa) inofanira kuwedzerwa kuti anenge 5 masendimita kugamuchira vhoriyamu unodiwa.

Uremu nechemuchiuno mukadzi ose anogona. Chinhu chikuru kutanga kubata mafuta deposits mudumbu, mativi uye musana. Zvinokoshawo kuti sungisa kuti tsandanyama corset. Zvikasadaro, zvishoma muchiuno iri kunyange kana bhuku mashizha, ipapo iye achava hayo kuti ikabatwa. Naizvozvo, kuti akanaka vachipfugama, zvinokosha kuita maekisesaizi. The mutoro inofanira kupiwa pamusoro abdominal tsandanyama: lateral, yakananga, zvemukati uye kwokunze obliques. basa rakanaka kubatanidza musana netsandanyama. Exercise kuita nani zuva nezuva. Kana iwe usingagoni kubata saka kakawanda, ipapo sarudza kanenge 3 Mazuva pavhiki kunodzidziswa. Panguva iyoyowo, kana uchida kuwana mugumisiro wakanaka, haufaniri kuva simbe uye kuderedza zvidzidzo.

Saka, kana iwe Hope iwe waiva igo muchiuno, zviitwa hwakapiwa kunzwisisa ichi, imi. Simuka, simudza maoko uye batanidza minwe, tsoka paupamhi kuronga mutsigiri akanaka. On the fema tatamuka kumusoro, sokunge, nezvishoma kuti nomuzongoza. On the exhale, kuteura muviri mberi. Zvadaro inspiratory simuka kumusoro. With inofemwa kunoratidza chiuno mberi uye akaendesa nyaya shure, munomimina pamwe abdominal netsandanyama. Nyevero: regai kuuya manyawi kuti marwadzo. With mweya zvakare kuenda uye kuita zvakanaka uyewo tilts kurudyi nokuruboshwe. Edza chinzvimbo mumwe yakanonoka 5 - 7 masekonzi pachiuno tsandanyama kunzwa kunetseka.

Igo chiuno akaumbwa chero mhando dzinokanganisa. Nhema pamusoro musana wako, simudza makumbo uye vanokunga navo mabvi, maoko voga. On the fema muise tsoka dzenyu kurudyi rwangu kusvikira pasi. Panyaya iyi, muviri edza kuramba yakawanda sezvingabvira ari shure. On the exhale, simudza musana gumbo kubvisa pasi. Kana iwe fema monyorora panguva muchiuno uye kudzikisa hudyu dzenyu kuruboshwe. Ita basa iri 22 nguva imwe neimwe divi.

Gara muchinjikwa-makumbo marefu, maoko, maoko akayambuka pachipfuva chake. With mweya adzorere dzimba zvakazara kurudyi, muhudyu, edza kana kumbotsuguduka. With inofemwa, dzokerai kuna vakarurama nzvimbo. Inspiratory mutendeuke kuruboshwe. Ita 22 dzinokanganisa nerimwe divi.

Mira pamwechete netsoka vakauya pamwe chete, akaisa maoko ake pamusoro nebhanhire rake. Itai akasvetuka aine kwezana chiuno anotendeukira kurudyi nokuruboshwe. Zvisinei, Housing, anoramba wakasimba. Kuita basa masekondi 50.

Igo chiuno kunoda muviri mumwe muchina. Nhema pamusoro musana wako, maoko shure musoro wake rewound, makumbo dzinotaura uchikwira. On nedzinovengwa, simudza mubatirire dzimba pamusoro kurema 30 - 50 seconds. Inspiratory buruka ndokuzorora.

Zvinhu hazvina kuchinja, asi makumbo ake vanokunga pamabvi. Tambanudzai rworudyi gokora yako ibvi kuruboshwe, achifumira pamusoro paburiro. Zvadaro nokukurumidza changed kugokora kuti ibvi, kureva, kuruboshwe kugokora kubata zvakarurama ibvi. Mamiriro ezvinhu nokukurumidza chaizvo. Exercise kuita 2 - 4 maminitsi.

Isa pamusoro dumbu rako, igo muchiuno achiumbwa tichiregeredza Muchiitwa kumusana kwenyu. On the fema, simudzai maoko, makumbo uye muviri pasi. Ramba navo masekondi dzinenge 30 mudenga. With inofemwa, vavete pasi. Unogona omesa chiitwa kana ake vakabata shure shure kwake ari "zvechizarira".

Kuumba nhete muchiuno, unofanira kugara kuita kunzwisisa ichi muviri. Mugumisiro haisi pakarepo zvinoonekwa, asi usaora mwoyo. Vavarira kuti chinangwa uye ipapo, pashure shomanana muchaona oneka zvibereko.