Exercise "Keel": kushandiswa kumusana uye muviri. Exercise "Keel" nokuti beginners

dambudziko nemakore pavakadzi - zamu sagging, akaipa mamiriro, hunched pamafudzi uye mipendero mafuta panhivi. Bvumiranai, zvakanaka toned muviri - Kurota zvachose munhu wose, pasinei chechikadzi uye zera muchikwata. Kakawanda, zvinetso zvakadaro kuitika vakadzi pashure yokusununguka uye lactation: kubuda chimiro, tsandanyama inzwi simba. Uye vakawanda mate yake nhamba achizvikoshesa kwavapo uye hakudzivisiki.

Uyu chikanganiso chakakomba. Kuzvida, wako nhamba vanoita kurovedza, uye uchadzokera elasticity tsandanyama. Yeuka kuti nhamba akanaka kubvira musana, kana pane pamwe mamiriro. Hapana anozodza hwakakungwa shure uye vachirembedza mapendekete - zvose rinowedzera mamwe makore anoita iwe kusachengeteka murume ane vakawanda zvivako uye boka matambudziko. Tisingatauri muviri mafuta pazasi pamafudzi mashizha, izvo chete exacerbates zvinhu.

Zvisinei, dzimwe nguva zvinoitika kuti pamwe kurema zvose zvakanaka, asi simba shure tsandanyama akapamba mamiriro ako, uye nekuda kweizvi kazhinji dumbu - nemhaka curvature yacho nomuzongoza. Kudzivisa zvinetso zvakadaro, tinoratidza, kunyange mutete vanhu kuzoona musana wako uye kusimbisa nayo achishandisa chaiwo mukuru-waivako muviri. Kuuya kumirira mangwana kuedza uye muviri "igwa" izvozvi, kuti zvichakubatsira kuti chityu kusimba, shure yakananga uye regal mamiriro uye gait.

Chii anopa basa?

Zvinokanganisawo yokumusoro chikamu kumashure, tsandanyama, muchiuno, dumbu uye mapfudzi, vachivabatsira kuti vawane nzvimbo. Exercise "chikepe" ndizvo chaizvo nowenyika chevana carousel uye pakutanga kuaona ingaita nyore, asi hazvina kudaro. Kukuremera kuva vakagadzirira miviri vanhu, vasina kutamba zvakanaka mutambo.

Asi nguva dzose muviri kuchakubatsira vajaire sungisa chipfuva uye kusimbisa musana. Kunyanya akataura muviri vanhu vanotungamirira ndakagara mararamiro. It pumps kumusoro abs guru, kunonatsiridza kuparadzirwa, kugaya, kunosimbisa nzvimbo yacho gwenya plexus uye anobvisa mafuta kubva mumativi.

Uyezve, kufema matambudziko apere. With kirasi iyi uchakwanisa kubvisa kutyorwa mumunda achiine rukuvhute mhete. Uchakanganwa pamusoro kupatira, dyspepsia, dystonia, chinorwadza chirwere mudumbu, kushaya hope, lethargy, vakawedzera acidity uye zvirwere pelvic zvomukati.

tsandanyama dzako vachawana shure elasticity uye ganda hunowedzera kwakavharwa nenyama. Uyezve, faranuka maekisesaizi "chikepe". Zvakanakira kurovedza muviri uye palpable rakakura, sezvatinoona. Extra uremu mukati pfupi nguva vachatanga kunyangarika.

Preparation pamberi nokudzidziswa

Kana iwe uri munhu akanaka refu nguva akasarudza kuita zvemitambo, kubvisa zvinetso zvoutano, kubvisa shure marwadzo uye uremu, ipapo tinoratidza kuti kunyatsoongorora kugadzirira. Kutanga kudzidza kufaranuka utambanudzire shure tsandanyama, unogona kutanga kuita. Chinangwa chikuru kuita - cyclicity uye rimire chimbichimbi kufamba (kuchinja).

Hazvina kugadzirira zvakakodzera achaponesa pakukuvara uye sprains. makirasi asati haumanikidzwi vachidyisa - zviri nani kudzidzisa usina chawadya mangwanani. Anobvumirwa kunwa mvura. Saka, kana chinangwa chako - kuderedza uremu, ipapo kunze kwomuviri mabasa Iva zvaunodya.

Zvinobudirira maekisesaizi "chikepe" musana

Nhema pamusoro musana wako, maoko achitevedza muviri inofanira kuva. Tinotanga zvishoma nezvishoma kumutsira zvose makumbo ari masendimita 30 pamusoro pasi pasina achipfugama dzavo. Panguva iyoyowo kucheka musoro, yokumusoro mutumbi uye pamapfudzi kure pasi. Tinoti panzvimbo ino uye vanonzwa kusvika 10 nguva. Vanoenda apo achitarira mberi. The shure uye dumbu vane akasimbisa mamiriro. We kufaranuka uye zvakare (matatu seti). Kana iwe zvakaoma chete kusimudza chipfuva uye mapfudzi, unogona kungotaura kuderedza chipande. Watch kuti kufema.

Chidzidzo №2 slimming

Exercise "chikepe" iri avete nomudumbu. Initial nzvimbo: tsoka kukodzera naka pamwe chete, tsoka pamwe, vanovimba zvigunwe zvenyu, maoko pamwe muviri pasi brushes, uye chirebvu rikazvisundira pamusoro pemvura (unogona kuisa mubhedha pepa).

On the exhale, anoparadzira makumbo aro, mukotamise mabvi dzavo uye akadzvinya ruoko pamusoro muzvitsitsinho kana tsoka shure. Exhale, mutsigirire mweya, ruramisa mabvi ako uye anomutsa musoro wake uye muchipfuva. Zvanzi dzakatendereka kure uriri pamusoro. Zvakasimba atsaudzire rezasi musana. Cherechedza kuti pasi ndiro chete nzvimbo yacho guvhu.

Zvino zvishoma nezvishoma vanotanga kuti uku sezvo pamusoro pamafungu (uye pasi) uye kuverenga kusvika gumi. Zvadaro kufaranuka uye kudzokera basa. Chinhu chikuru - Usaita izvozvo, kutanga 3-5 nguva, vaiuya zvishoma nezvishoma kuti 10. Ratidza "chikepe" nokuti beginners kuchabatsira kuunza hurongwa uye muchimiro dzisimbe mafuta deposits kubva pazvidya uye muchiuno.

Uyezve, zvichaita kuvandudza microcirculation pamusoro musana, pelvic uye kwezuva plexus. Uchava pakarepo kunzwa sefungu simba uye anofadza tsandanyama marwadzo. makirasi dzose normalize metabolic uye kwemakemikari anobudiswa pezvakaitwa mumuviri, iyo inokosha zvikuru uremu. Just vaviri mwedzi anogona kukanda kusvika makirogiramu mashanu, simbisa tsandanyama matauriro, kubvisa pamusoro "Orange svuura" riri mudumbu uye magaro, uyewo kanganwa pamusoro akaipa utano vose.

Session № 3 pamusoro musana

Exercise "chikepe" ane migumisiro pamitsipa, musana, dumbu, muchiuno uye shure zvinobatsira. Chinonzi musiyano wezvinyorwa pamusoro musana. Zvikorekedzo maoko ake akapfugama, munomimina shure tsandanyama uye vanotanga kwapera. Dzokorora masekondi 10 uye ipapo kudzokera pokutangira chinzvimbo.

Tambanudzai maoko enyu pamwe pamuviri, makumbo kururamisa. Payakakurudzirwa Mumuvhomorerewo pamwe nyore kuti zvigunwe zvenyu pasina achipfugama yenyu. Nyanzvi anogona kubata musoro kumabvi, ruramisa maoko enyu. Just kuti pakutanga zvichava zvakaoma chaizvo, asi usaora mwoyo uye regai taramuka. Atrophied tsandanyama pamusoro nguva uchatanga asaita, uye tichava kuchioneka.

Chikamu chokupedzisira

Ipa kudzidzisa kwemaminitsi 10-15 rimwe zuva. Nguva dzose nechokwadi mamiriro ako, edza chaizvo kugara uye ufambe. Inobatsira muviri "chikepe" mudumbu uye musana tsandanyama achaita dzakabudirira uye simba. Uye kunyange vakura, iwe Haazotyi matambudziko shure. Uye kuyemurwa yauchaona pamberi vanhu kukukurudzira kuti mamwe muviri. Zvino, miitiro yakanaka Achashanda utano hwako, asi zviri nemhosva mbiri akanaka.