Ngati si Bodyflex, ndiye CHIYANI?

Bodyflex, choyamba, ndi njira yopumira yozikidwa pa hyperventilation ya mapapu. M'nkhani yakuti "Bodyflex. Phindu? Zowopsa?" funso la kuvulaza kotheka kwa mtundu uwu wa masewera olimbitsa thupi linawululidwa mokwanira.

Chifukwa chake, pazifukwa zilizonse, mudaganiza zosiya Bodyflex. Thanzi sililola, madokotala samalola, palibe nthawi yochitira masewera olimbitsa thupi, palibe ndalama zochitira masewera olimbitsa thupi okwera mtengo, kapena chikhulupiriro mwa inu nokha chimatha sabata yachiwiri yopita ku masewera olimbitsa thupi ...

 

Zoyenera kuchita? Thupi silidzadziyika yokha mu dongosolo.

Tithokoze Mulungu, kupita patsogolo sikuyima. Ndipo pakachitika vuto limodzi, pali njira zingapo zothetsera. Pansipa pali mitundu yayikulu yosinthira Bodyflex ndi mitundu yolimbitsa thupi pafupi nayo. Mtundu uliwonse umafotokozedwa kwa oyamba kumene, kuti amvetse, amvetse, yesani aliyense wa iwo nokha ndikupanga chisankho.

Yankho # 1. Oxysize

Zochita zolimbitsa thupi zapafupi kwambiri ndi Bodyflex ndi Oxysize. Zimachokeranso pa kupuma, koma kusiyana kwakukulu ndiko kusowa kwa kupuma kwa nthawi yaitali.

Njira yochitira:

 
  1. Kokani mpweya kudzera m'mphuno, mozama. Choyamba, mimba imadzazidwa ndi mpweya, yozungulira.
  2. Mimba ikadzadza ndi mpweya, kupuma kwafupipafupi 3 kumatsatira, komwe kumadzaza mapapu ndi mpweya wochuluka.
  3. Milomo ikulungidwa mu chubu, ngati kuliza malikhweru, ndipo mpweya wowonjezereka, wabata umatsatira. Mimba imakokedwa ndikukakamira kumbuyo.
  4. Mpweya wonse ukachoka, mpweya waufupi 3 umatsatira, womwe umatulutsa m'mapapo momwe kungathekere.

Kuti mupeze zotsatira, muyenera kuchita masewera olimbitsa thupi pafupifupi 30 tsiku lililonse.

Koma Oxysize ilinso ndi zotsutsana zake:

  • Matenda amtima;
  • Zakudya zokhwima za 1300 kcal;
  • Matenda mitundu yamanjenje matenda;
  • Nthawi ya postoperative;
  • matenda pachimake ndi aakulu m`mapapo;
  • Mimba. Apa, malingaliro amagawidwa ndipo palibe yankho lomveka bwino.

Musanayambe njira ya kupuma ya Oxisize, m'pofunikanso kukaonana ndi dokotala.

 

Yankho # 2. M'mimba vacuum

Zochita izi zimatengedwa ku yoga ndipo zimagwiritsidwa ntchito kwambiri pakumanga thupi komanso kulimbitsa thupi kwakanthawi. Arnold Schwarzenegger adakhala m'modzi mwa akatswiri odziwika bwino a vacuum. Cholinga chake ndi kulimbitsa minofu yopingasa ya atolankhani, yomwe, ngati corset, imazungulira mzere wachiuno. The vacuum kwa mimba maximizes ntchito minofu imeneyi, kupanga molongosoka, ankafuna waistline aliyense.

Njira yopangira vacuum ili pafupi kwambiri ndi njira ya Bodyflex:

 
  1. Kupuma kwambiri kudzera m'mphuno, kudzaza ndi kuzungulira pamimba.
  2. Mpweya wowonjezera. Mimba imakakamira kumbuyo.
  3. Kugwira mpweya wanu mpaka masekondi 60!

Kuchita njira 3-5. Mpaka 5 pa sabata.

Monga momwe zimakhalira ndi zolimbitsa thupi zilizonse zopumira, Vutoli silimalandidwa zotsutsana:

  • Exacerbation matenda a m`mimba thirakiti;
  • Masiku ovuta;
  • Mimba;
  • Nthawi ya postoperative;
  • Mavuto opanikizika.

Mutha kuchita, koma mosamala kwambiri:

 
  • Matenda amtima;
  • Matenda a m'mapapo mwanga thirakiti;
  • Hernia m'mimba;
  • Abs ofooka ndi mimba yaikulu;
  • Matenda a chiwalo chilichonse chamkati moyandikana ndi diaphragmatic septum.

Yankho # 3. Plank

The thabwa ndi imodzi mwa masewera otchuka kwambiri masewera ambiri. Cholinga chake ndi kulimbikitsa minofu ya atolankhani, kumbuyo, mikono, matako. Kumakulitsa chipiriro. Ndizothandiza kwambiri kwa hernias mu lumbar msana.

Njira yochitira:

 
  1. Tsindikani kunama.
  2. Kutsamira zigongono zanu, malo awo ali mosamalitsa pansi mapewa. Ikani mapazi anu pa masokosi pafupifupi 10 cm kutali.
  3. Zidendene, manja sakukhudzana wina ndi mzake.
  4. Mutu, khosi, kumbuyo, pelvis kupanga mzere umodzi.
  5. Mimba imakhala yolimba komanso yokhumudwa.
  6. Gwirani malo motalika momwe mungathere. Palibe malire pa nthawi yochuluka.

3-5 seti. Chitani izi tsiku lililonse kuti minofu ibwererenso.

Pazochita zonse pamwambapa, thabwa ndilo ntchito yopindulitsa kwambiri.

Apanso, samalani ngati muli ndi:

  • Matenda amtima;
  • Matenda a m'mapapo mwanga thirakiti;
  • Hernia m'mimba;
  • Abs ofooka ndi mimba yaikulu;
  • Matenda a chiwalo chilichonse chamkati moyandikana ndi diaphragmatic septum.

Yankho # 4. Yoga

Ngati muli ndi nthawi ndi ndalama zoyendera masewera olimbitsa thupi, koma mulibe chilakolako chokoka chitsulo, kudumpha m'magulu amagulu. Mukufuna maphunziro omasuka - yoga ndi njira yabwino.

Zimasiyanitsidwa ndi machitidwe opumira mofatsa. Zolimbitsa thupi zimachitika bwino, popanda kugwedezeka. Zimaphatikizapo ntchito ya minofu yonse, yoyambira ndi yowonjezera, yaying'ono kwambiri. Akukula kutambasula. Imakhala ndi sedative effect.

Pali contraindication imodzi yokha - mphunzitsi wosasamala, wosachita bwino.

Ngati:

  • Simunafikidwepo kuti muphunzire;
  • Simunakumanepo nawo, simunakonze njira yophera kapena kutsimikizira kulondola kwa kuphedwa;
  • Ngati pali ophunzitsidwa ambiri mu masewera olimbitsa thupi ndipo mulibe malo okwanira;
  • Chokani ndipo muziyang'anabe.

Nkhaniyi ikupereka mayankho 4 abwino. Aliyense wa iwo ali zambiri zosiyanasiyana ndi zovuta. Ntchito yanu ndi KUYAMBA.

Ngati muli ndi zojambula zanu, malingaliro, mafunso - gawani pa forum yathu.

Siyani Mumakonda