Mphunzitsi wanu online: m'mene tingamangire m'munsi ABS

Kuona zotsatira za kulimbitsa thupi mmunsi mwa rectus ndi abdominis minofu kugwira ntchito molimbika. Ngati mwachita bwino, inu kuyang'ana kwambiri mu suti akusamba kapena bikini. Upper "cubes" mu nthawi yathu n'zovuta kudabwa, koma anaukitsa m'munsi pamimba minofu sakhala wamba, koma chifukwa cha mwini awo amakhala maginito kwa mawonekedwe, kapena nsanje kwabasi. M'mene tingamangire m'munsi ABS?

Kuti muone zotsatira, muyenera kugwira ntchito mbali ziwiri. Choyamba, m'pofunika kuchotsa mafuta, mwinamwake palibe amene adzatha kusangalala ndi zotsatira za khama lanu, monga wosanjikiza m'matangadza, iwo sadzakhala kuwoneka. Kachiwiri, chidwi ayenera kuperekedwa muphunzitsidwe kutulutsa mmunsi mwa atolankhani.

Giroux - nkhondo

Adzakhala ndi kuyamba onse mofanana ndi zakudya. Komanso, ngati mafuta pamimba m'munsi zokwanira, nawonso pofotokoza masewera olimbitsa thupi. Kukuthandizani mtanda dziko kutsetsereka, kusambira, zolimbitsa-mwamphamvu akuthamanga, kuyenda (ngati kulemera koyamba ndi lalikulu kwambiri). Mu mmunsi m'mimba anachedwa kwambiri ya mafuta, kupeza mpumulo zabwino adzakhala ndi kutizunza nokha wozama kalori otsika mafuta chakudya. Lembani kudya, kafukufuku akusonyeza kuti kujambula kutaya kawiri kulemera kwambiri poyerekeza kuyesezera kukhala "pafupifupi" pakuti nthawi yomweyo. Chitani mphamvu katundu pa imfa kwambiri kulemera n'zotheka, koma minofu pa nthawi yomweyo sadzachulukana. Kukula minofu amafuna bwino zabwino wa zopatsa mphamvu ndi kuwonda ayenera kukhala negative. Choncho, choyamba kukula woonda, ndiyeno amanena za maphunziro a minofu ya m'munsi atolankhani ndi mapuloteni kulemera zakudya. Pa kuwonda, kuphunzitsa mphamvu anafunika kufulumizitsa kagayidwe, kotero pulogalamu likugwirizana mlingo wake wabwino wa "chitsulo".

mfundo maphunziro

Choncho, tabwera pafupi kuyankha funso bwanji kutulutsa mpaka pansi cubes atolankhani. Pamaso tikukamba za Zochita yeniyeni, m'pofunika kunena mawu ochepa za maphunziro a m'dera thupi. Minofu ya mmunsi mwa atolankhani, anthu ambiri ali ofooka kwambiri, choncho n'zosavuta kuti zimamuchulukira. Nthawi zambiri othamanga wosadziwa kuyamba kuchita Zochita molondola, koma tayala msanga, ndipo ngati m'gulu minofu chosiyana monga ntchafu. Mwamsanga pamene mukuona kuti mwayamba kukhala kupweteka minofu cholakwika, kusiya ntchito ndi kumasuka, mwina kungom'langiza minofu gulu, monga kukongola kwa. Masana, yesetsani kaimidwe zolondola, plunging m'mimba. Poyamba mwina mphindi zochepa chabe, koma m'kupita inu azolowere ndi minofu yanu ntchito tsiku lonse. Saika kokha atolankhani m'munsi. Oyamba zambiri kungofuna m'mene tingamangire m'munsi ABS, popanda kuganizira za mmene kudzakhala malinga ndi thupi chifukwa cha tione. Komabe, anyamata ngati anthu mogwirizana anapeka, kotero musaiwale za kuphunzitsa minofu ya manja ndi miyendo. Msanga - osati bwino M'malo mwake, zimakhala bwino kwambiri ku ntchito pang'onopang'ono.

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Choncho, m'mene tingamangire m'munsi ABS: yeniyeni Zochita. Muyenera lalikulu ndi lolemera fitball meditsinbol, ndi wina wa maseŵerowo - chipika pulogalamu yoyeseza. Ena Zochita chimakhudza m'munsi ndi chapamwamba atolankhani.

3. M'pofunika kugona nsana wanu, kutambasula manja anu m'litali ndi kutsina fitball pakati shins. Ndiye kwezani miyendo kotero kuti iwo analengedwa ndi pansi mopendekeka ndi madigiri 90, kwezani mmwamba manja anu ndi kutenga izi manja mpira, ndiye kuchepetsa manja ndi miyendo. Kenako muyenera kwezani manja anu mpira, atamva mwendo molunjika ndi kudali mpira kuchokera dzanja kumapazi, ndiyeno kuchepetsa manja ndi miyendo, zimavuta mpira. Kodi nthawi 15-30 pamaso kutopa, makamaka 2-3 zino.

2. Bodza pa nsana wanu, kumangitsa mwendo itha fitball, weramitsani miyendo yanu ndi kusunga mwendo m'munsi moti kufanana pansi. Manja ndi meditsinbolom akhale kumbuyo mutu wanu. Pang'onopang'ono kwezani manja anu ndi miyendo, kubweretsa pamodzi fitball ndi meditsinbol. Kumangopha pang'onopang'ono kuchepetsa manja ndi miyendo. 15-30 zina 2-3 zino.

4. Ndi kofunika kukonza bondo lamba-chofukizira chipika pulogalamu yoyeseza, kuika iwo pa mapeto ufulu wa chingwe anadutsa pachithandara pansi. Yambani ndi pang'ono katundu pa pulogalamu yoyeseza lapansi. Kuyala miyendo ndi pulogalamu yoyeseza, kuti kumbuyo wamasiyeyo ndi chiuno kuti apange ndi pansi makona a madigiri 90. Ndiye zipitani onse kulikankhira miyendo m'chifuwa, kuti coccyx ndi anaukitsidwa ndi masentimita angapo. Kuchepetsa mwendo udindo poyambira ndi kubwereza kasanu 15-30, 2-3 zino. Mu wina "chitsulo" akhoza kuwonjezeredwa ndi kuwonjezeka olimba.

Kotero, tsopano inu mukudziwa m'mene tingamangire ABS m'munsi. Pali Zochita zina, koma izi - zimathandiza kwambiri ndipo ali otchuka kwambiri. Zamtunduwu kupambana kwa inu!