Zochita zolimbitsa m'mimba. Kanema

Zochita zolimbitsa thupi pamimba yopanda kanthu

Zochita za aerobic, zomwe zimaphatikizapo kuthamanga, kusambira, kupalasa njinga, zimathandizira kuchotsa ma centimita owonjezerawo pamimba. Kuchita masewera olimbitsa thupi kumawotcha zopatsa mphamvu mwachangu komanso kumachepetsa kwambiri mafuta amthupi. Ngati cholinga chanu ndikupeza thupi lochepa thupi, phatikizani masewera olimbitsa thupi ndi masewera olimbitsa thupi a m'mimba. Maphunziro okhala ndi fitball adzakhala maphunziro othandiza komanso otopetsa.

Zochita za Fitball.

1. Gona moyang'anizana ndi mpirawo pakati pa miyendo yanu. Powerengera "imodzi", finyani miyendo yanu ndikukweza momwe mungathere. Gwirani izi kwa mawerengedwe awiri ndikubwerera kumalo oyambira. Bwerezani nthawi 12 kwa seti zitatu, kupuma pakati pa seti ya masekondi 30.

2. Gona pansi, ikani zidendene zanu pa mpira (monga chithunzi), tambasulani manja anu pansi kumbuyo kwa mutu wanu. Powerengera "nthawi" kwezani thupi ndikuyesa kufikira zala, bwerezani maulendo 12 m'magulu atatu.

3. Khalani pa mpira, kenaka mutsamira kumbuyo ndi manja anu pansi kumbuyo kwanu, manja anu pansi, miyendo yotambasula. Bweretsani bondo lanu lakumanja pachifuwa chanu, bwererani kumalo oyambira, kenaka bwerezani zomwezo ndi bondo lakumanzere. Chitani 12 reps kwa seti zitatu.

4. Gona chagada, mikono kumbuyo kwa mutu wako, zigongono padera, mpira wotsekeredwa pakati pa miyendo, miyendo yotambasulidwa pamwamba. Kwezani phewa lanu lakumanzere ku bondo lanu lakumanja. Bwerezani ndi phewa lakumanja. Chitani mobwerezabwereza 12 kwa seti zitatu.

Chitani masewera olimbitsa thupi kawiri kapena katatu pa sabata.

Kwa iwo omwe sanagule fitball, koma akufunadi makina osindikizira abwino, masewera olimbitsa thupi a m'mimba "Press in 8 minutes" ndi oyenera.

Mimba yosalala: zomwe ungadye kuti uonde

Kuchita masewera olimbitsa thupi sikokwanira kuti mimba yanu ikhale yosalala. Muyenera kuwunikanso zakudya zanu ndikupanga chisankho mokomera zakudya zoyenera.

Chotsani ma carbohydrate oyeretsedwa omwe amapezeka muzakumwa zoziziritsa kukhosi, jams, confectionery, zowotcha, ayisikilimu, m'malo mwa zakudya zopanda mafuta, mtedza (mtedza, mbewu, mpunga wofiirira). Malinga ndi kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition, amayi omwe amadya chakudya cham'thupi chovuta kwambiri amapangidwa mofulumira kuposa omwe amawadula onse. Onjezerani mafuta "abwino" pazakudya zanu - mafuta a azitona, avocado, nsomba zam'madzi. Komanso, yesani kudya zosachepera magalamu 10 a fiber tsiku lililonse. Amapezeka m'masamba, zipatso, nyemba.

Asayansi ochokera ku Harvard University Medical School adapeza kuti calcium ndi vitamini D zimathandizanso kuchepetsa mafuta m'mimba. Ophunzirawo adagawidwa m'magulu awiri ndikuyika zakudya zomwe zimakhala zochepa kwambiri. Zoona, pamene ena amamwa madzi okhazikika, pamene ena - adapindula ndi kashiamu ndi vitamini D. Pambuyo pa miyezi inayi, zidapezeka kuti anthu omwe ali m'magulu onsewa adataya kulemera komweko, koma omwe amamwa zakumwa zolimbitsa thupi adataya kulemera kwakukulu m'mimba.

Kusisita ndi kukulunga pamimba yopanda kanthu

Kusisita ndi zodzoladzola kuwotcha centimita owonjezera kumathandiza kufulumizitsa ndondomeko kuonda pamimba.

Kusisita ndi njira yothandiza polimbana ndi ma centimita owonjezera. "Kutikita minofu ku Thailand pakuumba thupi kumachitika pakadutsa masiku atatu kapena anayi. Pa gawoli, metabolism imathamanga. Thupi limayeretsedwa ndi poizoni ndikuwotcha mafuta mosalekeza. Kutupa kumachoka, minofu ndi khungu zimamveka. Ngakhale tsiku lotsatira pambuyo pa gawoli, thupi likupitirizabe njira za kubadwanso ndi kudziyeretsa. Chotsalira chokha ndichoti njirayi ndi yowawa pang'ono, "anatero Elena Detsik, katswiri wowongolera zithunzi pa Symphony SPA kukongola ndi cosmetology Center.

Kudzitikita minofu chifukwa cha m'mimba yopanda kanthu

Malangizo: kutikita minofu m`mimba akhoza kuchitidwa palibe kale kuposa 1,5-2 mawola kudya. Kwa matenda a khungu, komanso pa mimba ndi msambo, kutikita minofu ndi contraindicated.

1. Gonani chagada chanu ndipo mozungulira mozungulira (mozungulira koloko) kusisita m'mimba mwako, pang'onopang'ono kuwonjezera kupanikizika (pafupifupi masekondi 30).

2. Kanda pamimba potembenuza zala kuchokera pansi pamimba mpaka kunthiti.

3. Pakani m'mimba mwanu posuntha manja anu mbali zosiyana.

4. Kutikita minofu kumatha ndi zikwapu kuwala pamimba. Kutikita minofu kuyenera kuchitika tsiku lililonse kwa mphindi 10. Mafuta odzola apadera ochepetsa thupi amawongolera zotsatira zake chifukwa cha zinthu zowotcha mafuta zomwe zikuphatikizidwamo.

Kugona bwino komanso kusowa nkhawa ndizomwe zimapangitsa kuti munthu akhale wochepa thupi

Zikuoneka kuti kugona mokwanira komanso kusowa kwa nkhawa kumakhudza thupi lanu monga masewera olimbitsa thupi komanso zakudya zoyenera.

Kugona mokwanira komanso popanda nkhawa

Asayansi apeza ubale pakati pa kugona bwino ndi ma centimita owonjezera pamimba. Kugona kwaufupi komanso kwanthawi yayitali kumawononganso thupi komanso kumathandizira kuti mafuta azichulukira m'thupi. Madokotala amalangiza kugona maola 7-8 pa tsiku.

Kupsyinjika ndi chifukwa china cha ziuno zopanda ungwiro. Panthawi yopanikizika, timadzi ta cortisol timatulutsidwa, zomwe zimapangitsa kuti thupi lisunge mafuta a m'mimba. Kusinkhasinkha ndi yoga kungathandize kuchepetsa nkhawa. Kuphatikiza apo, asanas asanu am'mimba amphamvu amapangitsa kuti mimba yanu ikhale yosalala komanso yolimba.

Njira zama Iron

Njira zopangira zida zimathandizira kuchotsa ma centimita owonjezera pamimba. Komabe, ziyenera kukumbukiridwa kuti njirayi ndiyongowonjezera pamiyeso yomwe ikufuna kuonda.

Ma salons odziwika ndi njira zochepetsera thupi amapereka njira zosiyanasiyana zopangira thupi: ultrasound therapy, electrolipolysis, electromyostimulation, lymphatic drainage, vacuum massage.

Akatswiri a Cosmetology Center pa Smolenka adauza WDay.ru za Futura Pro complex muscle biostimulation program, yomwe ikukhala yotchuka kwambiri.

Mfundo yogwiritsira ntchito

Kulimbitsa thupi kwa minofu, kufanana ndi kulimbitsa thupi kwa maola anayi kwambiri mu masewera olimbitsa thupi, kumachitika chifukwa cha mphamvu ya magetsi, kuwala ndi ultrasound pa minofu, kumene njira zachilengedwe za thupi zimayatsidwa. Zotsatira zake nthawi zonse pakhungu, subcutaneous mafuta ndi minofu. Pankhaniyi, palibe ululu. Ndizochititsa chidwi kuti zotsatira zowonekera mwamsanga zimatheka pambuyo pa ndondomeko yoyamba. Monga mukudziwira, minofu imakhala ndi chakudya chochepa kwambiri cha shuga, chomwe chimagwiritsidwa ntchito mwachangu panthawi ya biostimulation, ndikupitiriza kugwira ntchito minofu imagwiritsa ntchito mphamvu yamtundu wina - mafuta osanjikiza, chifukwa cha lipolysis (njira yosweka). mafuta).