Nzira yekuderedza mbongoro sei? Mazano anobatsira

Nzira yekuderedza mbongoro sei? Kuti uite chinangwa ichi, zvinokurudzirwa kuita chidzidzo chakakosha. Aya maitiro anoita kuti mitezo inobwinya, lumbar uye yevakadzi vashande zvakasimba. Somugumisiro wezvidzidzo zvenguva dzose, masentimita mashoma inotanga kumira kunyauka. Chii chinosanganiswa mumatambudziko?

Dzidzirai Rimwe

Nzira yekuderedza mbongoro sei? Zvikwereti ndiwo maitiro anobatsira ekugadzirisa nyaya iyi. Kune huwandu hwe "hunyengeri" mukushanda kwechiito ichi. Iwe haufaniri kunge wakanyanyisa zvakanyanya, unongopfugama namabvi ako kumakona akakodzera - squats pamakona makuru achapa mhinduro yakasiyana - matonho anotanga kuwedzera muhukuru. Kudzoka panguva iyi-sit-ups inofanira kuchengetwa yakarurama, kwete kumira mberi. Paunenge uchideredza nyaya yacho, zvinokosha kuti uite kudzikadzika kwakadzika, uye panguva yekusimudza kwedu, itai kufema nekudzika kwepfungwa.

Kuti uderedze mbongoro, unofanirwa kuita zvinyorwa zvitanhatu nenzira imwe neimwe. Nhamba yenzira dzakasarudzwa mumwe nomumwe, asi kwete pasi peviri mune imwe yekudzidzira.

Dzidzirai miviri

Iwe unofunga nezvekuderedza dhongi dhongi? Ita miitiro inokosha inoshandisa mitezo inobwinya. Icho chakaoma kwazvo, asi mhinduro ichave inoshamisa! Svetera pasi. Nezvombo zvakatambanudzirwa kurudyi, zvakasimudzwa zvakananga kumucheto wechifukidzo, kuderedza mapepa nemadonzvo kusvika pasi pasi kuruboshwe. Gara munzvimbo iyi kwechinguva, kuenzanisa nemaoko ako, kururamisa uye kumuka kunzvimbo yekutanga. Mushure meizvozvo, dzokorora shanho imwechete kune zvakasiyana. Kurumbidzwa kwepamuviri panguva yekushanda kunoshanda, pamwe nemisungo yehudyu nemativi. Nekudzidziswa kwenguva refu uye nguva dzose, mubvunzo wekuderedza ukuru hwemashure uchagadziriswa nekukurumidza zvikuru. Ita zvinyorwa zvinyorwa zvitanhatu kune rumwe rutivi. Nokufamba kwemazuva, apo misimba inowedzera, unogona kuwedzera kudzokorora kusvika makumi maviri.

Dzidzirai Maitatu

Kugadzirisa dambudziko racho, nzira yekuderedza mbongoro, iwe unogona kuburikidza nekukwira bhasikoro kana kutora bhasikoro kudzidzira maitiro pabhasikoro. Isa chigadzirwa mune imwe nzira yaunogona kushanda kwenguva yakareba, maminitsi gumi. Pashure pfupi (30-60 seconds) zororo, unoda kudzokorora basa racho. Kana bhasikoro yakashandiswa inoshandiswa semufananidzi, fambisa iyo kwehafu yenguva pazuva. Kana zvichibvira, sarudza nzira dzaunofanirwa kufamba nadzo zvichienda mberi - inokosha, mitoro yekusagadzikana kwenguva refu panguva yakakwira iyo inobatsira kuderedza ukuru hwevapristi.

Sezvimwe zviito zvekuita zvinogona kuwedzerwa kuwedzera kufamba kwazvinenge zvichidiwa kukwira kumusoro - izvi zvinogona kukwira zvichikwira nhanho dzemasiteperi kumusoro kwechikomo, nezvimwewo.

Shandisa maitiro aya pamusoro apa mukushanda kwako kwezuva nezuva, uye zvigumisiro zvichafadza - kusanzwisisika kwekuwedzera kwevhisi zvishoma nezvishoma kucha "kusungunuka", uye chiyero chichanyatsogadzirwa! Chimwe chinonyanya kukosha chinogona kuwanikwa kuburikidza nekubatanidza dambudziko iri rekudzidzira neka-calorie yezvokudya. Ita zvikamu zvakakwana zvemuviri wako nyore nyore uye nemufaro!