Nhasi, pane dzidziso dzakasiyana pamusoro pekuti sei uye nei kurwadziwa uku kusingafadzi kuchionekwa pazasi pembabvu kana kunyange mudumbu remudumbu uchimhanya. Chikonzero chacho chinogona kunge chiri kushayikwa kweropa kune diaphragm, zvichiita kuti kuve nemakumbo mumasumbu emudumbu. Somugumisiro, kuderera kwekupa kweokisijeni kune diaphragm. Iyo diaphragm inoita basa rakakosha pakufema. Paunomhanya, nhengo dzemukati dzinofamba nenhanho imwe neimwe, sezvakangoita diaphragm patinofema nekufemesa. Izvi zvinogadzira kukakavara mumuviri, uye spasms inogona kuitika mu diaphragm.
Inogonawo kukonzerwa netsinga, kufema zvisina kufanira, kutanga kamwe kamwe, tsandanyama dzemudumbu dzisina simba, dumbu rakazara, kana nzira yekumhanya isina kunaka. Nepo marwadzo ari parutivi kazhinji asina ngozi, anogona kurwadza zvakanyanya. Uye ipapo tinofanira kupedza kumhanya.
Nzira yekudzivirira kurwadziwa kweparutivi
Kudya kwemangwanani 2.0
Kana iwe usingamhanyi padumbu risina chinhu, asi imwe nguva mushure mekudya kwekudya chamangwanani, edza kudya chimwe chinhu chakareruka, chakaderera mufiber uye mafuta 2-3 maawa asati atanga. Kusarudzika kunogona kunge kuri diki diki diki isati yamhanya sebhanana.
Idya chimwe chinhu cheprotein kwekudya chamangwanani, zvakadai seyoga yega yega, shoma shoma ye oatmeal. Kana ukasvetuka kudya kwemangwanani, iva nechokwadi chekunwa mvura usati wamhanya.
Dziisa
Usaregeredza maekisesaizi ako! Muviri wako unoda kudziya kwakanaka kugadzirira muviri wako nekufema kwekumhanya. Edza kudziya misumbu yose yemuviri, "fema" mapapu usati watanga. Kune akawanda mavhidhiyo uye zvinyorwa paInternet zvine pre-run maekisesaizi akakodzera kuverenga.
Isu hatisi kutaura nezve hitch ikozvino, sezvo isingakanganise kuitika kwemarwadzo parutivi. Asi usakanganwa kutambanudza mushure mekumhanya kwako kudzikamisa muviri wako uye kudzoreredza kusawirirana.
Kunonoka kutanga
Hapana chikonzero chekutanga chimbichimbi. Tanga zvishoma nezvishoma uye zvishoma nezvishoma uwedzere kukurumidza, uchiteerera muviri wako. Edza kunzwisisa painoda kumhanya nekukurumidza pachayo, pasina mhosva ita nechisimba. Kurwadza kweparutivi chiratidzo chekuti muviri wako waremerwa.
Muviri wepamusoro ndiwo kiyi
Kurwadza kweparutivi kunowanzoonekwa mumitambo inosanganisira muviri wepamusoro, sekumhanya, kushambira, uye kutasva bhiza. Yakanyatsodzidziswa mhasuru dzepakati dzinoderedza kutenderera kwemuviri mumuviri wese, nhengo dzemukati dzinotsigirwa zvine simba, uye iwe haunyanyi kuita cramps. Dzidzisa mhasuru dzese munguva yako yakasununguka. Kana pasina nguva yakawanda, dzidza kumba pavhidhiyo kana kuti mumugwagwa. Kurovedza muviri kunogona kungotora 20-30 maminetsi enguva yako.
Uye nenzira, mhasuru dzakasimba hadzisi kungovandudza kushanda zvakanaka, asiwo kudzivirira kukuvara.
Kutsikirira kwakasimba
Mune imwe ongororo, yakagadziridzwa tsandanyama oblique yakawanikwa kubatsira kudzivirira marwadzo eflank. Isa parutivi zvishoma 5-10 maminetsi pazuva kune abs Workout. Iyi nguva shoma inokwana kusimbisa mhasuru uye zvozodzivirira marwadzo akapinza.
Dzora mweya wako
Pakumhanya kwakawedzera, muviri wako unoda okisijeni yakawanda, uye kufema kusingawanzo uye kudzika kunogona kutungamirira kumarwadzo. Kufema rhythm kwakakosha, saka iva nechokwadi chekuzvichengeta. Edza kufema maererano ne "2-2" patani: inhale kwematanho maviri (danho rekutanga inhalation, yechipiri dovdoh), uye exhale maviri. Pane bhonasi yakanaka yekufema yekutevera: imhando yekufungisisa kune simba!
Saka, wakagadzirira zvakanaka, uchidziya, hauna kudya kwemangwanani, wakamhanya, asi ... Marwadzo akauya zvakare. Chii chaunofanira kuita kuti anyaradzwe?
Femera mukati!
Kufema kwakakodzera kunogona kubatsira kuzorodza diaphragm nemamhasuru ekufema. Enda kune kukurumidza kufamba, inhale kwematanho maviri uye exhale yechitatu neyechina. Kufema mudumbu rakadzika kunonyanya kubatsira.
Sunda parutivi
Paunenge uchifema, dzvanya ruoko rwako panzvimbo inorwadza uye kuderedza kumanikidza paunenge uchifemesa. Dzokorora kusvikira marwadzo apera. Kuziva uye kufema zvakadzama kwakakosha pachiitwa ichi.
Mira uye tambanudza
Tora nhanho, dzikamisa uye umire. Tambanudzira kumativi nemhepo yega yega. Kutambanudza zvishoma kunobatsira kubvisa kushushikana.
Buruka
Kuti usunungure diaphragm yako nedumbu, simudza maoko ako pamusoro pemusoro wako sezvaunofema wobva wakotama paunenge uchifema, uchirembedza maoko ako. Tora zvishoma zvishoma uye kudzika kufema mukati uye kunze.
Ekaterina Romanova Kunobva: