Yesetsani "Kutupa" kwa mimba

Malinga ndi chiwerengero, amai ambiri sakhutira ndi mimba yawo. Amayi ambiri amadandaula kuti amakankhira makina osindikizira , amakhala pamadyerero, koma palibe zotsatirapo. Akatswiri ambiri amalimbikitsa kuti azichita masewera olimbitsa thupi, omwe amatchedwa "Kutupa."

Zochita zimenezi zakhala zotchuka chifukwa cha Arnold Schwarzenegger wotchuka wotchuka padziko lonse. Ndicho chifukwa ambiri opanga thupi amagwiritsira ntchito mu maphunziro awo. Akazi ochita masewera olimbitsa thupi amathandizira kuchotsa masentimita oposa m'chiuno ndikufikira mpumulo wokongola wamimba.

Phindu la ntchito yopuma "m'chiuno" m'chiuno

Kuperewera kwa mavitamini kumachitika chifukwa cha kutentha kwa mafuta a visceral, omwe sangathe kuchotsedwa pa ntchito yoyenera. Izi zimangokuthandizani kuchepetsa thupi, komanso zimakhudza kwambiri ntchito za ziwalo. Kuchita kawirikawiri ntchitoyi, mukhoza kuyimitsa mitsempha ya m'mimba, yomwe imapangitsa kuti mimba ikhale yopanda pake. Kuchita "Kutupa", komwe kumachitika kuimirira kapena kugona pansi, kumakhudza kwambiri thupi, zomwe zimapangitsa kuthana ndi kudzimbidwa ndi kuimika chophimba. Mwachikondi, zimakhudza kuika patsogolo, zomwe zimathandiza kuchepetsa chiopsezo chokhazikitsidwa. Kuchita masewera olimbitsa thupi kumathandiza kuyeretsa thupi la zinthu zovulaza, ndipo izi zimapangitsa kuti thupi likhale lopweteka.

Momwe mungachitire zolimbitsa thupi "Chotsani" - malo oyambira

Pali njira zingapo, zomwe zimasiyana kwambiri ndi malo oyambira. Zosankha zazikulu ndi izi:

1. Kunama kumbuyo kwanga . Ikani nokha pansi, mukuguguda miyendo pamondo, ndikuyika mapazi anu pambali pa mapewa anu. Kumbuyo kumayenera kukhala kolunjika komwe kumakankhira kumunsi kumbuyo. Manja akhoza kuikidwa mmimba kuti athetse ndondomekoyi, kapena kuwafalitsa iwo kumbali.
2. Aima . Mwachigawo ichi, pali malo awiri. Pachiyambi choyamba, muyenera kuyima molunjika, ikani mapazi anu m'kati mwa mapewa anu ndi kuchepetsa manja anu pansi. Pachifukwa chachiwiri, miyendo iyeneranso kuikidwa pambali pa mapewa ndipo imayimire pang'ono. Pa nthawi yomweyi, mawondo ndi matako amatsamira pang'ono. Manja ayenera kuganizira patsogolo pa ntchafu.
3. Akukhala . Kupeza momwe mungagwiritsire ntchito "Pukutani", tifunika kutchula malo ena oyambirira - kukhala pa mpando, kusunga msana wanu, ndikuyika manja anu pamabondo anu.
4. Pazinayi zonse . Pumula pansi ndi mawondo ndi mitengo ya kanjedza, ndi kumbuyo kuti ukhale wozungulira. Mutu umatsitsa, koma chigamba sichiyenera kugwira pachifuwa.
5. Pa mawondo anu . Bwerani mawondo anu ndi kuyika manja anu pa mawondo anu. Kumbuyo kumayenera kuzungulira ndipo mutu umatsika.

Mukhoza kusankha malo oyambirira, popeza izi sizikusokoneza zotsatira, chinthu chachikulu ndi chakuti ndizosavuta.

Momwe mungachitire bwino "Kutupa" - njira yochitira

Tengani malo oyambirira ndipo muzisangalala. Pangani mpweya wochepa, kuti pamapeto pake musakhale mpweya m'mapapo. Pogwiritsa ntchito minofu ya m'mimba, m'pofunika kuti muyambe kukopera. Pa malo otsika, gwirani masekondi 10-15. Ndikofunika kuti tisapume nthawiyi. Musatonthoze minofu ya m'mimba, tengani mpweya pang'ono, ndipo yesetsani kugwirapo kwa masekondi 10-15. mumakani. Pamene sipadzakhalanso mphamvu iliyonse yopanda kupuma, pang'onopang'ono, kupumula m'mimba. Pambuyo pake, muyenera kubwezeretsa kupuma kwanu, pa cholinga chimenecho, chitani zozizwitsa zochepa ndi zozizira. Gawo lotsatira limaphatikizapo kubwereza machitidwe oyambirira, kutanthauza, kumasulidwa kwa mapapo m'mlengalenga, kuthamanga kwa minofu ndi kubwezeretsa mimba. Pambuyo pake, musachedwe, yesetsani kukankhira mmimba mwamphamvu. Mwa njira imodzi, ndi bwino kupanga makwereza 5-10, koma ganizirani zomwe mungakwanitse.