Oksisayz - timapuma ndi kukula woonda. Oksisayz ndi Marina Korpan

Oksisayz - wapadera zovuta zokambirana zapadera kupuma motsatizana ndi zinthu malo amodzi maphunziro mphamvu, zomwe cholinga chake ndicho kuchepetsa mafuta subcutaneous ndi mtima wonse wa thupi. dongosolo uwu unachokera mu United States ndi otchuka mu maiko CIS, anthu kuthokoza mphunzitsi akatswiri ndi mlangizi Marina Korpan amene maphunziro kanema akupeza ndi wotchuka kwambiri.

A pang'ono mbiri ndi mfundo za ntchito oksisayz njira "kupuma ndi kukula woonda"

Danae kupuma njira anayamba kupanga ndi mphunzitsi American Dzhil Dzhonson, amene anamanga wake zovuta madyerero wapadera mpweya, sitepe ndi sitepe kwambiri minofu anatambasula ndi kugwira kuika malo amodzi. Pulogalamu chikuphatikizaponso zinthu Bodyflex, anati yoga ndi Pilates callanetics, koma lonse ndi njira yapadera ndi choyambirira.

Mfundo ntchito kwa oksisayz zovuta inamangidwa pa nawo mpweya njira kagayidwe kachakudya thupi. Monga maselo mafuta ndi lopangidwa ndi mpweya, iwo akhoza oxidized ndi Zochita yoyenera kupuma, potero kuchepetsa voliyumu ya thupi malo oyenera. Njira imeneyi sikutanthauza luso kapena zida zina ndipo nthawi yomweyo zimatenga nthawi pang'ono - mphindi 20 tsiku lililonse.

Ubwino oksisayz dongosolo zokambirana

Mfundo dongosolo tichipeza mu kuphedwa yotsatana njira zina diaphragmatic kupuma, amene kuwonjezera pa mfundo ziwiri yodziwika (kupuma), mulinso zinthu monga dovdoh ndi dovydoh. Chifukwa chakuti njira imeneyi ndi olumikizidwa ku makina nthawi mpweya, amaona zothandiza kwambiri kuposa njira zina zofanana.

Plus pulogalamuyi kupuma Zimatheka kuchotsa mafuta owonjezera, komanso kusintha Mkhalidwe wa thanzi la munthu. Chifukwa cha yogwira mpweya machulukitsidwe wa thupi njira oksisayz "Pumani ndi kuonda" wangwiro kwa anthu amene amadwala matenda oopsa, shuga, mavuto ndi dongosolo la minofu ndi mafupa ndi chiwerengero cha matenda ena. Kupuma kokoka normalizes magazi, bwino njira za kufalitsidwa ndi amathandiza kukonza kuonongeka minofu.

Kulimbikitsa magulu akuluakulu minofu

Ngakhale makalasi oksisayz anamanga kupuma moyenera, mu njira kuphedwa awo kumatanthauza kuchuluka yaikulu minofu. Malo amodzi Zochita DC voteji ndi minofu yogwira oxygenation kulola yabwino kuchuluka minofu misa, womwe Iyamba kagayidwe wa chamoyo.

Iyi imalimbikitsa owonjezera zopatsa mphamvu ndi mabuku kuchepa m'madera vuto. Komanso, amphamvu minofu - ndicho chinsinsi ndi ntchito okhazikika dongosolo mtima, komanso ndi kupewa kwambiri za matenda a dongosolo minofu ndi mafupa.

Njira zopewera ndi contraindications

Ngakhale kuti dongosolo oksisayz "Ife timapuma ndi kukula woonda" Akuoneka kuti ndi kosavuta ndiponso yosavuta kugwiritsa ntchito, izo si woyenera onse. Choyamba, ndi aluso kwa anthu amene akuyesetsa kuti amuchotsepo madipoziti mafuta pamimba, manja ndi kumbuyo, monga Zochita zinakhalira ndi kumtunda kwa thupi. Chachiwiri, pali zofooka - alibe kuthana ndi amayi apakati ndi anthu amene angoyamba kumene opaleshoni iliyonse. Contraindicated izi kupuma kokoka mmene amadwala matenda monga chotupa, khunyu, chotupa angapo, kuchuluka intracranial kuthamanga, matenda a impso, ndi ziwalo kupuma. Ndi osafunika kugwiritsa ntchito njira imeneyi komanso nthawi matenda opatsirana ndi tizilombo.

Zotsatira chenicheni cha ntchito njira za

oksisayz njira kuwonda kwenikweni ntchito pokhapokha molumikizana ndi kudya zakudya zopatsa nthanzi ndi kupanda makhalidwe oipa. Ngati inu amazunza mafuta ndi okoma, chifukwa sangathe kuyembekezera kwa njira imeneyi kupuma.

Koma ngati mwachita bwino chakudya chanu, komanso mokwanira ndi madzimadzi wambiri, koyenera kuti thupi la zakudya ndi mavitamini, njira oksisayz ndi chida kwambiri polimbana ndi kulemera owonjezera ndi buku. Osati zoipa komanso kupanga maulendo zonse, ndipo ngati alola zaumoyo, sikusokoneza zina zolimbitsa thupi mokwanira.

Ayamikira pa njira kukhazikitsa

Kukwaniritsa chimene mukufuna akhale makalasi zonse. Njira - ndi mphindi zosachepera 20 tsiku lililonse. Kuchita maluso nthawi, ngakhale kwa nthawi yaitali, Sindizakubweretsanso zotsatira ankafuna.

Tiyeneranso kusintha zakudya tsiku - kuchepetsa kugwiritsa ntchito mankhwala yokumba, ndi zakudya zambiri oonetsera, mchere; kutetezera, stabilizers, ndi zina zina zofanana. Menyu, zosiyanasiyana zamasamba, zipatso, dzinthu ndi mkaka. M'pofunikanso ntchito tsiku lililonse madzi okwanira - izo kufulumizitsa kagayidwe ndi kuthandiza kuchotsa madipoziti owonjezera mafuta.

Kuweta kupuma njira oksisayz ndi njira kukhazikitsa

Tisanafotokoze chitani mwachindunji kuchita Zochita malo amodzi ndi zinthu anatambasula, m'pofunika kupeza njira kupuma oksisayz njira. Kodi kupuma bwino - ichi ndi chimodzi mwa zinthu loyamba lophunzira Pantchito imeneyi, yomwe n'kofunika kuti magawo wotsatira. item ayenera anabweretsa automaticity, izo amatenga pafupi masabata awiri.

Kuphunzira kupuma yake imakhala magawo angapo:

1. Zikhale zowongoka kutenga masamba mmbuyo ndi mawondo pang'ono. Pambuyo kuti ajambulenso m'mimba, koma osati kwambiri, ndipo pang'ono apitirize mafupa a chiuno.
2. Tsopano tiyenera kutenga mpweya kwambiri mu mphuno yanu ndi kutambasula minofu m'mimba kugwila kwambiri mpweya atatu mpweya msanga.
3. Pamakhala mpweya kwambiri kudzera pakamwa pako, masulani minofu yanu ndi mafupa a chiuno kumbuyo.
4. Kumapeto kwa mpweya akutsatiridwa ndi atatu mwamsanga kumaliza kulanditsidwa ku mlengalenga.

ndondomeko iyi ndi kuvomerezedwa mu ndondomeko oksisayz "Pumani ndi kuonda." Zochita zimagwiridwa mu mawonekedwe malo amodzi ndipo wapangidwa m'zinthu anayi njira ya kupuma. Amene akungoyamba kukhala njira imeneyi, chiwerengero cha kubwereza kwa njirayi ayenera kukhala nthawi osachepera 10.

Kuweta Zochita dongosolo oksisayz

Pakali pano, pali waika zosiyanasiyana zokambirana kwa oksisayz, koma mwa wamba ndi awa:

mbali anatambasula

Kuti tichite zimenezi, muyenera kukhala molunjika, kutenga mapewa anu kumbuyo, mawondo pang'ono wopindidwa, kwezani dzanja lanu lamanja ndi maondo ake popanda akuponya patsogolo kapena kumbuyo. Gwirani aima zimenezi ziyenera kuchitidwa 4 kayendedwe ka kupuma. Chitani ayenera mobwerezabwereza katatu mbali iliyonse.

Squat khoma

Ayenera momenyetsa khoma, atatsamira motsutsa izo molunjika ndi pansi. Pamene ntchafu ndi kufanana kwa pansi, muyenera kutambasula manja anu, Finyani iwo m'manja mwa dzanja lake pamaso pa chifuwa ndi kuchita 4 kupuma mkombero. Bwerezani kukambiranako atasinthana maudindowo akhale atatu khola.

pushups

M'pofunika maso khoma Taphunzira pa manja ake a kutsogolo lamanja la pachifuwa. Pamakhala Kankhani akuluakulu ndi pa nsonga ya nkhawa pazipita pa zala zanu ndi kukhala mzere thupi mu mzere wolunjika. Khalani mu malo malo amodzi kufunika 4 mpweya. Bwerezani katatu.

kutchire kukakumba ndikafuna kudzithandiza

Kuyenera kukhala bwino, pang'ono pansi ndi kuyamba kukankhira mapazi anu mu pansi mmene ndingathere. Khalani mu udindo uwu akhale 4 kupuma mkombero. Chitani ayenera mobwerezabwereza katatu.

Kusonyeza pamwamba ali kutali wathunthu, ndi iwo chaka chilichonse umakhala ndi zambiri. maphunziro oksisayz amasiyana malinga ndi mlingo wa kuchulukitsa kwa anthu thanzi ndi ntchito za ndondomeko ya kayendedwe. Njira - ndi kuphunzira kusonyeza njira imeneyi kuyang'aniridwa ndi mphunzitsi katswiri ndipo anayamba ntchito palokha kwawo.

Oksisayz ndi Marina Korpan

zida Oksisayz pa gawo Chirasha wakhala zikomo otchuka wotchuka olimba mlangizi ndi mphunzitsi Marina Korpan. Iye anayesera kulingalira njira yapadera imeneyi ndi zogwira mtima msanga anabwerera mu mawonekedwe kwambiri wangobereka kumene. Mu maofesi ndi mphunzitsi amayesetsa kupeza kwambiri mulingo woyenera ndi ntchito alipo aliyense sitepe ndi sitepe malongosoledwe. Zimenezi n'zofunika kwambiri makamaka kwa anthu amene si wotanganidwa ndi mphunzitsi munthu ndi mphamvu chifukwa aliyense akhoza kugwiritsa ntchito olimba chipinda. Mphunzitsiyo situdiyo wake, komwe mchitidwe njira imeneyi kwa zaka zingapo. Marina Korpan komanso wolemba kukukhala ambiri zokambirana chifukwa chololera kuphunzira kunyumba. Anthu amene akufuna kuti adziwe njira ya Marina oksisayz Korpan monga mphunzitsi chaka ndi ikutha kwambiri.

Oksisayz - zovuta zida lililonse

Oksisayz njira "kupuma ndi kukula woonda" - ndi zodabwitsa zovuta njira, chomwe chili ndi zinthu zokambirana kupuma motsatizana ndi mphamvu malo amodzi Zochita. njira walola kuti tichotse mafuta owonjezera, kumangitsa khungu, kulimbikitsa minofu ndi kusintha kamvekedwe chonse cha thupi.

Plus kwambiri za sayansi: sipatenga nthawi zambiri, sikutanthauza zida zina kapena luso ndipo angagwiritsidwe ntchito ndi anthu kaya akhale a msinkhu kapena mlingo wa olimba. Molondola osankhidwa zakudya ndi akadakwanitsira kumwa boma adzakhala womuyenerera phula oksisayz "kupuma ndi kuonda." Comments anachoka pa osiyanasiyana thematic ukonde-chuma World Lonse Web, umboni mphamvu ndi dzuwa la sayansi lamavutoli.