Kwambiri Zochita m'mimba kwa anthu! Sikuti kupanga inu dikirani!

Muli ndi atolankhani ofooka? mnzanuyo kapena mtsikana ali wokwiya chifukwa chakuti mmimba mwanu palibe dayisi? Ngati ndi choncho, ndiye kuwerenga nkhaniyi, monga zothandiza kwambiri kudzakhala mu ake Zochita m'mimba kwa anthu! Chifukwa cha iwo, mu masabata angapo atolankhani adzakhala kuoneka pa wosanjikiza subcutaneous, mudzapeza mpumulo wodabwitsa, adzakhala ndi chitetezo cha ziwalo zanu mkati.

Kodi tikati dzina la atolankhani wotchedwa minofu m'mimba. Waukulu minofu m'mimba ndi rectus abdominis, ndi obliques kunja ndi obliques mkati. Rectus - tinganene, minofu chachikulu atolankhani. Ali ndi magawo kudutsa tendons, chifukwa cha akuoneka cubes. obliques kunja - ichi ndi chimodzi mwa minofu kuonekera kwambiri, amene sakhoza anati za mkati minofu oblique chifukwa amaoneka anthu ndi otsika zili mafuta. Kutulutsa yeniyeni minofu gulu, muyenera motero amachita ena Zochita m'mimba. Kwa anthu, pang'ono ovuta, koma zotsatira zake zidzakhala anadabwa zodabwitsa mtsikana kapena mkazi wanu.

Masiku ano pali zambiri Zochita zosiyanasiyana zimene muyenera kuchita mu ochitira masewera a. Koma pali Zochita zambiri zimene mungachite kunyumba. Izi njira yabwino kwa maphunziro, monga amuna ambiri alibe nthawi yokwanira kukaona masewero olimbitsa thupi. Zochita kwa atolankhani kunyumba kwa amuna ndi katundu yake amapereka pafupifupi zotsatira ofanana ndi kuphunzitsa munthu mu ochitira masewera a.

Tsopano ife tiyamba disassemble Zochita, m'mimba kwa amuna. Tiyeni tiyambe ndi amene amakhudza rectus minofu. Imodzi mwa ntchito zothandiza kwambiri ndi khola, atagona pa nsana wake. Nkokoma kuti pa nthawi ya ntchito yake kukhazikitsa magulu onse minofu molunjika. Kuyamba, bodza pansi, kutambasula manja anu pamodzi thupi, mapazi kusunga molunjika. Ndipo yesani n'kutsamira linanena bungwe thupi lawo, ndiye kuti zikhatho za manja ndi mapazi akhudza mzake mu malo choimirira. Ndi zolimbitsa thupi zovuta, koma kwambiri. Poyamba, kuchita waika 3 maulendo 10, ndipo pambuyo mlungu uliwonse, kuwonjezera chiwerengero cha Aukitsa thupi. The chifukwa chidzaoneka mwa masabata 3-4, monga kuchita akanikizire wokongola, olimba ndi mpumulo kwa masiku angapo sizingatheke.

Ndikuganiza kuti dumbbells ali pa aliyense m'nyumbamo, monga kuchita wachiwiri kwa atolankhani ndi adagadabula ndi dumbbell ku mbali ubwenzi. Njira iyi bwino kukulitsa, kenako, agwedeza oblique ndi intercostal minofu ya pamimba. Kuyamba, kutenga dumbbell mu dzanja lako lamanzere ndi kudzongoka, ndi mapazi anu phewa-m'lifupi padera. Pa mpweya kutsatira otsetsereka lamanja, ndi pa kudzoza Taphunzira lamanzere, kumverera minofu odulidwa kumanzere. Chomwecho nthawi 10-15, ndiye kuchita chimodzimodzi ndi kumanzere, atanyamula dumbbell ku dzanja lanu lamanja. Chitani izi tsiku lililonse waika 3 maulendo 10-15. Mlungu uliwonse, kuwonjezera chiwerengero cha otsetsereka. Njira iyi ndi othandiza kwambiri minofu, koma kuwotcha mafuta pa mbali.

Ine ndikufuna kuti tikuuzeni zolimbitsa thupi lina. Chili ndi kulimbitsa thupi minofu mwachindunji ndi oblique. Apa simuyenera dumbbells, ndi lokongola ophweka, koma ali ndi digiri okwanira katundu. Kumayambiriro zochita, chagada pansi, mawondo ako, kenako anaika phazi lake lamanja kumanzere. Kenako, dzanja lamanzere pa mutu, chigongono akutengedwa pambali. A dzanja lamanja anagona pansi pa mbali yanu. Ndipo atamva torso mpaka m'zigongono lako lamanzere wokhudza bondo bwino. Kupanga njira kwa nthawi 15-20 kuchita zofanana ndi dzanja linalo ndipo motero, kuika phazi la kumanzere kumanja. Kodi njira izi 3-4 pa tsiku.

Ndi zovuta kwambiri ndi zothandiza kwambiri Zochita m'mimba. Kwa azibambo, izi mwina poyamba amaoneka yovuta, koma posachedwapa adzaona zotsatira za maphunziro awo. Phunzitsani atolankhani anu, ndipo mudzakhala osangalala!