Ndezvipi zviitwa zvinofanira kuitwa kuti kubvisa dumbu mafuta

Beautiful, flat dumbu uye chiuno - ichi zvichida ndiyo zvido vakawanda vakadzi vanoda uremu, nokuti ndiwo muviri anokonzera muchimiro nhamba. A shoma yokuwedzera kilos ari magaro vanogona atambudzwe varume, asi yebongozozo mafuta ari muchiuno nzvimbo haisiri kutaura.

Munyaya ino tinoedza kupindura akakurumbira mubvunzo: "? Ndezvipi zviitwa zvinofanira kuitwa kuti kubvisa dumbu mafuta"

Asi asati kuti, tapota ona pfungwa inokosha: chete muviri nharaunda ichi - kwete runovimbisa uremu. Unogona chete uremu zvarwo, uye kuti zvechokwadi kuti yakanaka muchiuno, unofanira kutaura nyaya comprehensively uye regai chete anoratidza kuti mudumbu, asiwo avo kuti inobatsira zvikuru nokukurumidza zvinoderedza uremu muviri wose, uye riri kumhanya, anoratidza kuti makumbo uye magaro. Chokwadi, pasina tightening tsandanyama munzvimbo zvakarurama, hatigoni kuita, nekuti mumwe zvikonzero flabby sagging dumbu ndiyo yakaderera mataurire veko netsandanyama.

Nokuti yakareba sei kubvisa dumbu mafuta?

Hazvibviri kupa mhinduro yakajeka yomubvunzo uyu - zvose zvinoenderana kusimba kurovedza uye mwero abdominal kuregeredzwa. Chero zvazvingava, bhiri mberi kwemazuva uye anenge kwemavhiki, kana kunyange mwedzi. Subject kune chiitwa ose zuva, kudya zvinovaka muviri uye yakakwirira kurovedza muviri zvavo, muridzi duku asi vanorasikirwa matauriro padumbu migumisiro yokutanga kuoneka mavhiki maviri. Uyewo, vakadzi vakawanda varikubvunza mubvunzo: "Ndingaita sei ? Kubvisa dumbu mafuta kutsanya" uye kufunga: "Ndingaita sei kuti wakagwinya, kufanana chakadeno zvinoedza?" Hazvibviri nguva dzose. Physiology zvachose zvakasiyana, uye mune dzimwe vakadzi izvozvo vacharamba zvishoma convex. Chero zvazvingava, kana iye ari matauriro akanaka, makasimba uye Taut, zvichava kutarisa zvakanakisa, kunyange kana kwete zvakakwana sandara.

Kubvisa dumbu mafuta, unofanira:

1. Simbisai muchina. Uye banal famba chewaini, haangakwaniri. Unofanira kushanda kuburikidza ose abdominal netsandanyama.

2. Muchiitwa kupisa mafuta. Kana musingadi kuriteerera, iwe kuwana nhau huru, kuti nyore haangavi kuoneka.

Saka, chii rinotenda kuita kubvisa dumbu mafuta

1. akatambanudza mudumbu. Zvinogona kuitwa akarara pasi. Nhema pasi pamusoro wake mudumbu, wakawondereiko kudai kururamisa maoko pasi, kudhonza rokumusoro muviri, nokuchengeta tsoka dzenyu pasi. Anodhonzera muviri kumusoro uye zvishoma namanhede.

2. Standing kana akagara, maoko panhare pamusoro kana shure, tevera kwakarerekera muviri. Mumuchengete muhudyu make - zvinofanira wakaiswa! Mawere anogona kuitwa mberi, shure, padivi, kuti aite tenderera inofamba. Izvi nyore maekisesaizi kunoita utambanudzire tsandanyama uye avasimbise.

3. Kunyepa pasi nemabvi enyu hwakakungwa uye dzakaderera rave kusimudza chiuno, uye kuchigadzira pamusoro nzvimbo kwenguva masekonzi mashoma. Tinotanga azvidavirire nokuda masere. Chiitwa ichi zvinosimbisa kwete chete nhau asiwo magaro.

4. makumbo pakubuda kubva recumbent muviri uye vanosimuka madhigirii 90 - ichi pamwe ndiyo yakakurumbira uprazhenniya kusimbisa okumusoro abdominal tsandanyama. Iva nechokwadi kuti kuvabatanidzira dzavo uremu chirongwa, asi musawana kwaisareva. Press zvechokwadi chinogona pumped, asi chete musarasikirwe chimwe giremu yebongozozo mafuta, uye dumbu bulging kuramba chete, sezvo akanga chete kuva kwakaoma chaizvo.

5. Exercises kusimbisa obliques: avete shure kwako, Vanokunga mabvi ako, uye chengeta zvitsitsinho zvako pasi Abut. Maoko kudhonza pedyo muviri, achiisa pavo michindwe kumusoro. Zvino, kuchengeta chitsitsinho, chidya ruoko rimwe pasi, vanobatana maoko. Rave, itai chiitwa kudivi, ipapo mumwe.

vazhinji kwakadaro simba muchiitwa nokuda slimming mudumbu iri inokwana.

Ndezvipi zviitwa zvinofanira kuitwa kuti kubvisa dumbu mafuta? - Tora mumaoko dumbu kutamba

Kwete hazvo zvakakomba kudzidza dumbu kutamba, kana uine mweya haisi ounyanzvi mhando iyi. Asi kutora mazhinji zvinhu sezvinobvira, nokuti pave adzidze tsandanyama tsime rakadzika, apo kupa kuwedzerwa mazuva okubhadhara. Ndiwo dumbu, sezvinoitwa nevatambi okumabvazuva, vaiona sexiest kwete overinflated, kunyanya mutete, asi akashinga uye yakabatana. Saka, mumwe muviri shoma.

1. Kutanga nzvimbo - vakamira. Garai kugadzikana vanofunga kuti tsoka dzenyu sokunge rakabayirwa pasi. Rambai ziso shure kwako uye mutsipa ngaatarire, asi regai sungisa navo. Panguva iyoyowo mabvi ako vanofanira kuzorora zvishoma uye zvishoma vanobwembura. Zvino kuzochera mudumbu, vachisimudza hudyu kumusoro (kwete mberi). Edza kuita sangano iri, kushanda chete abdominal tsandanyama. Zvadaro kusundira hudyu pasi. Yokumusoro Chikamu muviri unofanira kuramba mira. Kana ukaita pachiitwa ichi nokungwarira, zvichaita kwakakwana repetitions masere. Saizvozvowo, unogona kuita kutama muhudyu make uye pasi kumativi. Cherechedza muhudyu kufamba mune ndege uye pasi, asi kwete padivi. Kana isu sangana kufamba izvi, iwe kuwana zvakanakisa vachishandisa kutenderera muhudyu, unonzi zvemukati.

2. kutendeukira kuna. Kutanga nzvimbo iri rinenge chete: hwega chinzvimbo, shure yakananga, asi zviri nani kuti kutwasanudza mumabvi. Kutevera Achitsaudzira hudyu. Tapota cherechedza kuti kufambisa muhudyu, kwete mativi, sezvazvakaita zvinowanza beginners.

3. Achidzungudza. Ane tsika zvichava kwakaoma, asi vanogona kudzidza kuita chero musikana. Sununguka mabvi ako napo zorora hudyu, tsoka rakadzikama, shure yakananga, uchinakidzwa Kutarira mudenga. Zvishoma nezvishoma (zvishoma nezvishoma pakutanga) kutama muhudyu yake kurutivi. Zvishoma nezvishoma mhanyisa. Kana ukatanga kuita nokukurumidza vachidzungudza, uye pakarepo zvakatooma kutsanangura akamira, ipapo kutandara yakanga isina kukwana uye mwero achiri kukwirira kwamuri. Ko kuzunungusa kwenguva yakareba sezvingabvira. Kunyange kana muri kugara, fema, exhale, sungisa yenyu abdominal tsandanyama hasha, ipapo kuzorora uye mberi kudedera.

Uye pakupedzisira, zvinobatsira chaizvo kuti akanaka padumbu - munhu hoop. How kurimonyanisa kwaiitwa kuderedza uremu?

Yeuka vakwanise tsoka dzako dziri, zvinova nyore kuita basa uye zvishoma zviri ichibudirira. Edza kumonyanisa hoop netsoka dzako pamwechete, uye uchanzwisisa papi simba inogona ichi nyore muviri. Asi matambudziko aya uye havadikanwi: kuisa dzenyu patsoka fudzi upamhi oga kana zvishoma rakatetepa. Kuruka kuti hoop kudiwa kwemaminitsi 15 pasina dzongonyedzo kaviri rimwe zuva kuti zvechokwadi kutsanya zvabuda. Chero zvazvingava, chinoramba torsional anofanira kugara kwemaminitsi gumi. Mafuta kunwa kunowedzera yekudyidzana pashure maminitsi 20 yokurovedza rokutanga, saka kana nguva iripo, unogona kumonyanisa hoop uye awa nehafu uye yeawa - pamwe hoop havagoni kuva overdone, sezvinowanzoita pamwe nokudzidziswa simba. Chokwadi, nguva kunoenderana zvaimirirwa hoop, kana munhu masaja, ipapo maminitsi 15-20 sokuti zvikuru.

Saka, chii rinotenda kuita kubvisa dumbu mafuta? Minimum simba, kunonyanyisa Kurovedza muviri pamusoro ndichisveerera uye kunzwisisa. Zvakakwana wakanyatsokodzera zvikuru kutamba. Uye chokwadi, tinofanira kuripa ngwariro chaiyo kwakakodzera, nekuti chimedu keke Akamboramba achinyanya mudumbu, uye "aenda" pakupedzisira.