Flat dumbu kumba - zvinokwanisika!

Hazvina muzhizha - nguva mazororo. Saka, inguva kuti zvakamushamisa chitarisiko chavo. Kazhinji, kupfuura matambudziko chikamu muviri varume nevakadzi ndiyo nzvimbo mudumbu. Chero tisingadi vanoomerera zvokudya, uye sei kuti akanyatsodengezerwa haana kuedza akapacherekedza pane mafuta wokutanga. Kana pfupi kuti wakagwinya pamba? Zvinoita? Fitness vanodzidzisa panyaya akaomesa ichi realists. Vachatsvaka kudzikisa iwe pasi. Flat dumbu rokutsanya, unogona kuwana zvichitsamira kwete chete zvakaoma kuita chaiyo muviri, asi kuomerera pane kuzviomesera kudya. Chete munhu hurongwa nzira inogona kukubatsira kuva muridzi muviri here yakanaka. Chekutanga, unofanira kuva nechido chakanaka. Kana ukasarudza kuchinja muviri wako, iwe uchava kuwana achida mugumisiro. Uye hazvina basa kana kurovedza ari yokurovedza muviri pasi takarinda ziso renyanzvi murairidzi kana kutsvaka kuti wakagwinya pamba. Vose varinat chaizvo pamwe zvizere kuzvipira. Uye ikozvino kubva mazwi nezviito.

Tanga kudya zvinovaka muviri

Kukanganwa nezvikafu zvishoma pamusoro run. Kudya zvachose yakagoverwa imwe nguva, kunyange kakawanda (5 kanomwe pazuva), asi zvikamu zviduku. Achibatsirwa unyanzvi uhwu pfupi uchava kuzadzisa zvinoderedza kukura mudumbu rako, saka nzara uchava kusviba. Somugumisiro, zvichakutungamirira uremu. Kunyatsoverenga kusvika kuna kusarudza zvokudya. Inofanira kubatsira, uye vhitamini uye muviri. Kana zvokudya zvakanaka - iwe chete sarudza chikamu chikuru chacho. Zvino zvava nokudzidziswa uremu. Vasati kuita - kubvunza chiremba wako. Tsvaka kana utano hwako kunoita kuti uite zvemitambo pachavo, kana nani kuzviita pasi nokutungamirira kunoita murairidzi. Kana iwe zvachose kurambidza vanachiremba muchiita zviitwa, maererano ine musana kukuvara kana mwoyo utera, ipapo ita mwoyo kwete, nekuti pane chinokosha kudya uye chiedza uremu zviitwa, izvo pamwe wakakodzera nesimba yekudyidzana kusimbisa abdominal netsandanyama. Uye kana musoro uyu aizova Kuramba kwakunoitwa okuti: Ndinoda wakagwinya, muchabva kuzadzisa chinangwa.

Vamwe vanobudirira muviri

Zvino mberi zvakananga kurovedza. Gara uri cheya, shure yakananga, mabvi vakauya pamwe chete. Feet zvakazara aimanikidzwa pasi. Zvino achizviendesa chirebvu kuti chipfuva, maoko - pamberi pake. Exhale uye kunonyanyisa kugozha yako abdominal tsandanyama. Zvadaro zvishoma nezvishoma Vanokunga mberi, kuedza kubata maoko pabonde. On the fema unofanira kudzokera pokutangira chinzvimbo. muviri rinofanira kudzokororwa kanenge 3-4 nguva kunonyanyisa kushanda. With nerimwe idzva zuva kudzidzisa kuwanda repetitions anofanira akawedzera sokuvapo nhamba asingadi kusvika kusvika ka40. Zvadaro uchakwanisa kuwana pedyo kurota kuti wakagwinya pamba. Chechipiri muviri kuti ave hoop. Duration purogiramu navo takatsunga avo utano. Chechitatu muviri sezvinotevera: nhema kumusana kwako, maoko rakareba muviri. Makumbo 30-40 madhigirii uye kutsausa bhasikoro uremu. Kana unogona kuita muviri 2 maminitsi, saka anogona kunzi akanaka. Zvisinei, musaita utevere nhamba iyi, ita zvakawanda zvaunogona kuti muviri wenyu chimiro. With kudya kwakakodzera uye nokutsungirira, iwe uchaburutsirwa kupomba wakagwinya kumba.