The Vacuum mudumbu (Submission): tsanangudzo unyanzvi, kunyanya

Nokukurumidza zhizha, uye vanhu vazhinji kukurumidza kutanga kugadzirira Beach mwaka, chakanyorwa utano zvikwata kana kuedza sungisa mudumbu kumba. Zvisinei, kushanda dambudziko nzvimbo zhinji nezvinoda zvinotevera gangaidzo. Chinonetsa kuita wakagwinya. Zvinofungidzirwa kuti kuitira kuvandudza chimiro chayo zvakafanira uku venhau. Asi tsika, zvinhu tarisa zvakasiyana: vazhinji muchiitwa nokuda abdominal tsandanyama, shoma pfungwa. Izvi imhaka yokuti mafuta ezvipiriso zvishoma nezvishoma kuva mhasuru kana pasi zvakaturikidzaniswa aumba tsandanyama corset. A dumbu saka kwese uye asingauyi kuenda. Zvokuita mumamiriro ezvinhu akadai? mutevedzeri Faithful richava nyore muviri - the Vacuum mudumbu. Mhinduro nezvake kupa vatambi uye amateurs. Kuekisesaiza zvakavabatsira kukurira dambudziko.

Nei uchibudirira?

Kana muviri wacho dzakatakura kubva transversus abdominis. Munhu anobata zvomukati panzvimbo. Kazhinji zvinokonzera sagging dumbu iri kwayo yakaderera matauriro. Mumitambo huru mutoro weveta oblique uye kwokunze tsandanyama. Kubva overtraining vanotanga Bouguereau. Somugumisiro, mudumbu hunoguma yokuturika, asi ichiri tumiti pamberi.

Chiitwa ichi zvinoita tsandanyama basa muchinjikwa. Muviri vanoda kuita Vacuum mudumbu. Kuekisesaiza avabvisira kubva bulging "chiputu tsinga". Zvinobatsira kuzochera muchiuno.

Sei Vacuum mudumbu. rokutanga zano

1. Nokutsungirira - abudirire. Exercise "The Vacuum mudumbu" kuti akaita nguva dzose. Kuti tiwane wakagwinya, uchada pamusoro mwedzi basa zvachose.
2. Pakutanga zvinoita nyore chaizvo muviri, asi vanhu vashoma vanogona zvakakodzera kuita ayo 1 nguva. Usaora mwoyo kana chinhu asingadi kushanda.
3. Mugumisiro pakuti zvaidiwa muviri midziyo panguva mumatanho zvose.
4. Parizvino pane dzakawanda Implementation nzira. Unofanira kutanga munhu sekuti kupfuura nzwisisa uye nyore. Wakabata pamwechete zvigadziriswe rwokufamba, unogona anozodzidza zvakaoma zvikuru kuita.

A Yokudzidza chidobi

For beginners, zvinonzi akapa kupfuura inokwanisika kuzvipedza.

I. N:. Avete shure kwako makumbo hwakakungwa. Arms rakareba muviri.

1. zvose dzekudenga adzingwa nomumapapu, asi kwete hasha, asi zvishoma nezvishoma, danho nedanho.

2. Zvino, mudumbu iri retracted sezvo zvakadzama napo uye rakaitirwa munzvimbo iyi inenge 15-20 seconds. Zvishoma nezvishoma, unogona kuwedzera kunonoka nguva. Mudumbu haafaniri kufamba.

3. Sunungura dumbu kufema.

zvishoma kuoma

Kana musimboti zvakajeka uye anozivikanwa sei kuita Vacuum dumbu ari asingatani chinzvimbo, unogona kuedza kuita chiitwa yakamira.

I. N:. Yakamira, tsoka pamafudzi upamhi kunze.

1. exhale, Vanokunga mabvi ako, muviri zvishoma mberi akashanda se apo akatasva chinotenderera skates. Palm kuwa parutivi.

2. Kana mumapapu maturo, mudumbu iri retracted akarikiya panzvimbo ino. Makavigwa musoro tilted pasi zvishoma, asi meso vanotarira mberi, shure twasu.

3. yokudziyira chinzvimbo ichi kuti anenge 15-20 seconds.

4. Sununguka mudumbu, kufema, mweya.

Saizvozvowo, munhu anogona kuita zviitwa ari vagere chinzvimbo kana mana.

Kufema Technique "Body flex"

Kufema zvakakodzera - chimwe chezvinhu zvinokosha zvinoumba kubudirira, kana Vacuum mudumbu. Kuekisesaiza zvakanaka pamwe magadzirirwo kuti "Body flex." Nedzinovengwa yakaitwa sezvinotevera:

1. Chokutanga, chiedza chiri asingachaiti zvachose kubva mumhepo.
2. Newly yazara kushandisa unopinza rakafuridzirwa kubudikidza mhino.
3. Zvadaro pane izere, hasha uye ruzha exhale achishandisa muromo. All mhepo panguva imwe sezvazvakanyorwa adzingwa mumapapu.
4. Mudumbu iri retracted uye wakaiswa pasi mbabvu.
5. Mushure masekondi 20, kuva yokumbofaranuka uye mweya.
6. Akwanise kufema uye kudzokorora chiitwa.

Nzira iyi inoita mumapapu zvinobvira yakachena. Zvinonzi zvakare kusashanda uye akashanda kunze kufema hurongwa.

The Vacuum mudumbu. Exercise nokuti "mberi", wakakwana unyanzvi

I.p:. Avete shure kwako makumbo hwakakungwa. Arms rakareba muviri.

1. Exhale. Chiedza kunge zvachose isina mhepo.

2. kudhonza mudumbu. Kugadzira tsandanyama panzvimbo iyi masekondi 15.

3. A mweya zvishoma, anoteverwa voltage pamusoro abdominal netsandanyama. Panguva iyoyo tinofanira kuramba nayo. Kana pasina mhepo, ipapo nguva yokutanga zvinokwanisika kuti mweya diki.

4. Relaxation uye kufema vapore. Kufema kana exhaling (zvichienderana sei rapfuura danho Kwaiitirwa). Zvisinei, kurovedza muviri hakusi pamusoro asi.

5. Exhale, kuswedera mudumbu.

6. Voltage vose abdominal tsandanyama uye abdominal rokufurira. In ichi akamira kufema.

7. fema, kuzvivaraidza kupora.

Terms kudzidziswa

• To muviri waiva inonyatsobudirira, Zvinokurudzirwa kuti mangwanani kana manheru, kana nani 2 nguva pazuva. Saka postprandial amirire maawa dzinenge mbiri.
• First pachava zvakakwana kwemaminitsi 10-15 mumwe kusvika. Zvishoma nezvishoma, nguva ino inogona kuderedzwa hafu.
• Kuwanda repetitions akatsunga nomumwe. The Zvakanyanya Kunaka Panguva Yepamuviri pamwero mutoro rinogona kurondedzerwa sezvinotevera: nguva kumisa panguva apo zvinobva zvava zvinonetsa kufema.

zvakanakira muviri

The Vacuum mudumbu kuchaita kupomba ari abdominal tsandanyama, kuwedzera simba ravo uye kutsungirira, izvozvo anewo pautano. Nokuda kwokuvapo yokururamisa massaged nhengo dzomukati, zvomudumbu turakiti, nokudaro nani vaita. Anosimbisawo musana tsandanyama, kunonatsiridza mamiriro.

Contraindications

Zvinobatsira chaizvo kuti nguva Vacuum mudumbu. Zvisinei, Kurovedza muviri, unogona kuva mune zvimwe zviitiko rakarambidzwa. Main contraindications:

• Gastric urikanwi uye duodenal urikanwi. Nokuti chero zvirwere nemudumbu - nokungwarira.
• Pulmonary zvirwere.
• Nezvinetso kumwoyo.
• Vakadzi dzinonetsa mazuva.
• The pokuva nezamu.

Sungisa dumbu kumba chinhu Snap. Chinhu chikuru - kuti kuita pachavo.