How kuderedza uremu kumba: maekisesaizi uye kudya

Nokusvika remvura mukadzi wose anotanga kufunga nezvewikendi zororo pamahombekombe kana unogona kufara kukanda kure mutoro vaunganidza matambudziko uye, akavhara maziso, kuzorora uye kukanganwa zvose. Ichi-refu akamirirwa nguva inoda gadziriro kwete chete zvinhu zvinoumba, asiwo chaiko mumwe. Kwete Mukadzi wose pashure muchando refu anogona pamusoro akakwana mufananidzo uye kushaya uremu. Panguva iyi mubvunzo unomuka: "Ndingaita sei uremu kumba?"

Pachiimbwa hwakanaka zvinovaka muviri muviri kunokanganisa metabolic pezvakaitwa mumuviri. Hamuzivi sei kuderedza uremu kumba? Kurovedza muviri uye kudya zvakakodzera zvinogona kubatsira achitungamirira kutsvakwa chinangwa - a tetepa nhamba. Sezvo vanachiremba vanoti, chinhu chikuru - kukurudzira.

How kuderedza uremu pasina kudhayeta kumba?

Kuti awane chinangwa, nyanzvi angarayira kuita zvose zvishoma nezvishoma. Migumisiro yakanakisisa vanowanzotanga kutsvaka vaya vasiri mhanya uye zvakakodzera kuti nyaya rationally. Saka, sei uremu pamba, kana musingadi kuti kuderedza pachavo musimba? Chokwadi, achibatsirwa muviri.

Haasi wose anogona kutenga kuenda kirabhu kugwinya. Dzimwe nguva zvokutanga asina nguva, uye tinoda kutarisa zvakanaka nguva dzose. Avo vane mari kwete zvakakwana pachake mudzidzisi panguva yokurovedza muviri, zvakare, achada kuziva sei kuderedza uremu pamba. Pane zvakasiyana-siyana gymnastic muviri uremu. Next tichasangana kukuratidza sei kuderedza uremu pandaishanda kubva pamba.

Exercises vane gymnastic rutanda

1. Kuramba mudanga chinzvimbo, akatambanudzira makumbo ake kunze ari nechokure kupfuura upamhi pamafudzi. Tora gymnastic chimuti mumaoko ake panguva mativi. Katore napo, tora imwe mweya, nguva ino kutsausa chairema kurudyi uye hwakakungwa kuisa naye shure pazvitsitsinho. Exhale. Kusunungura rutanda uye kusimudza maoko avo. Fema, dzokai muviri kuruboshwe akatsivama kutora michina zvemitambo. Exhale. Dzokorora boka neimwe divi.

2. Legs kuparadzana vakwanise mapendekete, rutanda - pamberi, aine rutsigiro pasi. Maoko ose pamusoro yokumusoro chikamu. Akasendamira rutanda, utore akasiya gumbo uye exhale. Vanokwira tichibatsirwa michina yemitambo kuti pokutangira chinzvimbo uye tora mweya. Dzokorora yechiitwa, squatting nomumwe gumbo.

3. makumbo varambe vari kuitawo. Gymnastic rutanda kutora kumugumo uye akaisa shure pamusoro magaro. Itai vanobwembura pakati hunde kurudyi. Panguva iyoyo unofanira akasimudza rworuboshwe kuguma rutanda. Ndatura befu. Tichidzokera pokutangira chinzvimbo, exhale. Dzokorora pachiitwa nerimwe divi kanenge katatu.

4. Uise katanda ane rutsigiro mberi pasi. Makumbo akaunganidza zvishoma. Pamusangano pfupi exhale akasiya kusvetukira ngaatarire gumbo pamusoro rutanda, kutamira panguva iyi yepamusoro kuguma noruoko rworuboshwe. Chete kufamba kuita mamwe gumbo. Munguva kufamba tsvimbo iri Ukuwo kunofanira zvinobvira kurerekera kumashure, pamusoro dumbu kuumba chakaita zvokugadzirwa crease, ipapo ruramisa kumusoro, atova kwokutanga chinzvimbo. Vadzokorora kuneta.

5. gymnastic tsotso kushandura mberi uye chengeta mativi. Dzimwe nguva kuti vaite muviri chijana kurudyi, vaviri - kuruboshwe. Zvinofanira kudzokororwa kurutivi rumwe norumwe kusvikira nepfungwa munyoro kuneta.

Exercise norutivi rwaro

Movement kuti kutanga mabasa kurudyi, ipapo kurutivi rworuboshwe.

1. ruramisa rwako rworuboshwe uye vanoisa pamwe pamuviri, nebandauko rorudyi hwakakungwa. Katore panguva iyoyo pamwe tsoka rworudyi uye atore mweya. Kudzikisa ruoko negumbo, exhale. Dzokorora 7-14 nguva.

2. Kodzero ruoko negumbo vari kuitawo. Simudza akasiya ruoko Achinanga, vakafugama panguva zvose pamabvi. Zvakakosha maximize kudhonza namabvi ake kuti dumbu rake. Panguva voltage kutora mweya, dzikama - exhale.

3. Kutanga nzvimbo ndiyo chete. Makumbo dzakatwasuka, kuruboshwe ruoko achitevedza muviri. Katore - fema, sungisa kuti hwakakungwa nemabvi kuti mudumbu ruoko - exhale. Ita maekisesaizi 6 nguva.

Zviitwa ari supine nzvimbo

1. Zvose makumbo vanobwembura pamabvi, akaisa maoko enyu pamusoro dumbu rako. Zvakakosha kufema mudumbu. On the fema napo kunokosha kwaari kuti nokubudisa, iwe exhale nekusiyana, zvishoma nezvishoma kunochera, panguva iyoyowo Svinai magaro. Exercise zvinofanira kuitwa kanenge 14 nguva.

2. Kuramba kuitawo, sanganisa maoko nemakumbo napo kumativi. maoko zvose pasi, iwe unofanira kutendeukira norutivi rwako rworuboshwe, uye tsoka rworudyi, dzinova toe, kuenda muchanza ruoko rwake rworuboshwe. Bato iri rinofanira kumhanyira pamusoro exhale. On the fema kudzokera kutanga chinzvimbo. Pedzisa pachiitwa mugwara. In mumwe divi zvinofanira zvayaitenderera paguyo kanenge 6-8 nguva.

3. Nhema kumusana wako mabvi hwakakungwa, maoko shure musoro wake ronda, asi kwete akayambuka yavarwi. Minwe wakachengetwa kuseri. Zvakakodzera arere hudyu nemabvi napo kukurumidza muruoko. Nepo kufema, kunofanira bulging dumbu. Tora kutanga nzvimbo sezvo imi exhale chubvu mudumbu. Ita 6 rinodzokorora.

Exercise ari asingatani nzvimbo

1. Isa maoko enyu pasi chirebvu. Simudzai rako rokurudyi uye tora mweya. Panguva nedzinovengwa, zvinoita kuti kuruboshwe uye edza kusvika uriri chete toe. Zvakakosha kwete kutora emaoko ako kubvisa pasi. Ita chete nedzimwe gumbo. Mumwe vanodzokorora chiitwa 4-8 nguva.

2. kuwedzera maoko mberi uye kuparadzira makumbo ake kunze vakwanise zvishoma. Akavasiya munzvimbo, tendeukai norutivi rwako rworuboshwe kurudyi akananga kuti kumashure hunde paburiro. Zvakakosha kuti danho iri pamusoro fema uye kudzokera kutanga chinzvimbo sezvo imi exhale. Ita 6 replicates mumwe ruoko.

3. Drawing pamusoro emberi nezvigunwe, simudza chiuno zvishoma akashandura mutumbi kuruboshwe, rerekai rworuboshwe gumbo panguva ibvi uye kuvabata zvakanaka kugokora - exhale. Pashure paizvozvo, tora mweya uye mira zvishoma nezvishoma. Dzokorora saizvozvo rumwe ruoko.

4. Hands kuisa mu kumisa pamberi muchipfuva muchanza ruoko rwako. Feet pamwe chete. Inobva emichindwe kutenda kwako kushayiswe yepazasi shure, exhale. Panguva kunofanira kutora chitsitsinho, kusiya maoko enyu pasi. Tora mweya. Dzokorora.

Zviitwa zviri akamiswa pamabvi ake

1. fema uye kusimudza maoko ako, kuzorora, uye ngavave inodonha, zvishoma akasendamira mberi. Exhale. Dzokorora kanomwe.

2. Simudzai maoko enyu apo kumbotura befu, ugare pasi kuruboshwe uye exhale. Nehasha simuka, ndokusimudza maoko - mweya, tora kurudyi - exhale. Dzokorora 7-12 nguva.

The kurovedza ibvi-carpal nzvimbo (ose mana)

1. Simudza musoro wako uye chiuno, tora mweya. Munguva nedzinovengwa kudhonza tsandanyama kwemitsipa, musoro uye chiuno pasi, arching musana wake. Zvakafanira panguva yechiitwa kushandisa kufema abdominal (mweya - dumbu iri inflated, nedzinovengwa - mudumbu kwaswedera). Ita 10-12 repetitions.

2. Ivai tenderera (rotational) kwebasa chiuno kurutivi, kuedza kukotama nechemuchiuno zvakafanana negwara. Dzokorora 10-14 nguva kumativi ose.

3. Pasina kutamira ruoko kure, kubviswa rutsoka kuruboshwe shure magaro kugara kurudyi chitsitsinho. Tora mweya. Kutama hwakakungwa panguva ibvi kuruboshwe gumbo mberi kusvikira chiri pakati pamaoko enyu. Ndinofanira pasi pamusoro pebvi uye exhale. Tora pokutangira chinzvimbo. Dzokorora nomumwe gumbo boka fambisa 5-7 nguva. Panoperera yechiitwa zvaunofanira nhema kumusana kwako, usanetseka tsandanyama dzako.

Dzimwe nzira panyama nesimba

How kuderedza uremu pamusoro chiitwa bhasikoro kumba? Zvinoita? Vamwe vanhu vanofunga kuti kushandisa muviri bhasikoro munguva pfupi unogona kubvisa imwe makirogiramu mashomanana. Kutaura zvazviri, vanhu vari kushamisika sei uremu pamba, wongororo akadaro nzira yakasiyana kuruboshwe.

Ruzhinji rinoti kudzikira uremu nenzira iyi hakushandi. Asi zvinokwanisika kusvika mumwe, hapana zvishoma pane zvinokosha vakadzi vazhinji zvinokonzerwa: tsandanyama ari magaro uye nezvidya akasungirirwa ndokuva kwakavharwa nenyama, chimiro - zvakawanda kuedza.

Panguva iyoyowo, vamwe vanoti kuti kurema inogona itangezve nguva basa, asi zvishoma chete. Saka kana muri kushamisika sei kuderedza uremu pamusoro chiitwa bhasikoro kumba vakatarisa uye zviripo, asi havatarisiri nemigumisiro pakarepo.

Uremu uye kuramba hwandaiva uremu kunogona kushandisa achisvetukasvetuka tambo kana torsion hulahupa (hoop).

How kuderedza uremu pamba kwevhiki?

Mumakore achangopfuura, akawandisa kushambadza chokuita yokurasikirwa uremu. With TV sefa uye materevhizheni kubva mapeji magazini fashoni, achitarisa kwatiri varume nevakadzi vakanaka uye vanopa mazano sei kuderedza uremu pamba kwevhiki achibatsirwa nomumwe dubious zvinodhaka kana Simulator.

Vanamazvikokota vakaratidza kuti kuderedza uremu kubudikidza 10-15 makirogiramu pavhiki hazvitomboiti pasina kukuvadza muviri. Nzira dzose idzi dzinobva nheyo nokutsanya, izvo zvoga kuti kugadzirira munhu inadmissible. The yakanakisisa ndiyo uremu kg 1-2 pavhiki.

Zviga muviri uremu

How kuderedza uremu pamba pasina kusagadzikana? Zvakawanda zvinoenderana zvokudya. Zvakakosha kubvisa mafuta zvokudya, furawa uye inotapira (nokudaro achidzikisa caloric yaunodya), kushomeka kushandisa zvinonhuwira uye inopisa sauces hunowedzera havi uye kuti iwe udye zvakawanda. Wokupedzisira kudya inofanira kuva paya pane 06,07 pm. Unofanira kudya kakawanda asi zvikamu zviduku. Munhu anofanira Takudzai kumusoro, asi unofanira kusarudza yakaderera mafuta chikafu. Zvatinofarira hunopiwa zvakanakisisa muriwo chero akawanda, asi panguva imwe chete inofanira kuva puroteni ari kudya - yakaderera-mafuta nyama kana chizi. Food iri nani kwete furaya, bikai kana yezvokudya.

Vakadzi Most edza kuderedza uremu panguva kudya pamwe yakaderera chaizvo mafuta. Izvi zvakaipa. Kana munhu vanopedzera simba panguva yechiitwa, uye kudya zvishoma, zvinoguma - kuneta uye kushaya simba. Zvokudya zvinofanira kuitwa kufungisisa panyama kushushikana kana iwe maekisesaizi.

Zvishoma nezvishoma, zviga muviri achava muupenyu hwako, uye hauzoitizve kubvunza sei kuderedza uremu pamusha kana ari yokurovedza muviri. Aona mitemo iyi, zvinokwanisika kuchengeta utano uremu, uye zviri nyore zvikuru pane kubvisa mamwe kilos.