Mukati
Exercises zvedumbu dumbu. Vhidhiyo
Dumbu rakakwana, rakanyorova hakusi kurota kwemusikana wese? Asi, zvinosuruvarisa, kuitira kuti zviroto zviitike, chido choga hachina kukwana. Dumbu rakati sandara mhedzisiro yebasa renguva refu: kurovedzera muviri mujimu kana kumba, kudya kwakaringana, kusagadzikana uye kurara kwakanaka, masaja uye kuputira muviri.
Nzira yekusimbisa tsandanyama dzako dzemudumbu?
Kudzidzira dumbu: sei kupfavisa dumbu?
Zviitwa zvinobudirira zvedumbu rakati sandarara
Zviitwa zveAerobic, izvo zvinosanganisira kumhanya, kushambira, kuchovha bhasikoro, zvichabatsira kubvisa mamwe masendimita ari mudumbu. Aerobic exercise inopisa makoriyori nekukurumidza uye zvakanyanya kuderedza mafuta emuviri. Kana chinangwa chako chiri chekuwana muviri wakapfava, sanganisa aerobic chiitiko neabdominal exercises. Zvidzidzo zvine fitball zvichave zvinoshanda uye zvinofinha kudzidziswa.
Fitball zviitwa.
1. Rara wakatarisa mudenga nebhora riri pakati pemakumbo ako. Pakuverenga kwe "imwe", svina makumbo ako uye simudza kumusoro sezvaunokwanisa. Bata iyi nzvimbo yezviverengero zviviri uye dzokera kunzvimbo yekutanga. Dzokorora ka12 kwemaseti matatu, kuzorora pakati pemaseti makumi matatu.
2. Nhema nechiso, isa zvitsitsinho zvako pabhora (semufananidzo), tambanudza maoko ako pasi shure kwemusoro wako. Pakuverenga kwe "nguva" simudza muviri uye edza kusvika kune zvigunwe, dzokorora ka12 mumaseti matatu.
3. Gara pabhora, wozozembera nemaoko ako pasi shure kwako, zvanza pasi, makumbo akawedzerwa. Uya nebvi rako rekurudyi pachipfuva chako, dzokera kunzvimbo yekutanga, wozodzokorora zvakafanana nebvi reruboshwe. Ita 12 reps kwemaseti matatu.
4. Rara nemusana, maoko ari shure kwemusoro wako, magokora akaparadzana, bhora rakavharirwa pakati pemakumbo ako, makumbo akatambanudzwa pamusoro peuriri. Simudza bendekete rako rekuruboshwe kune ibvi rako rekurudyi. Dzokorora nebendekete rekurudyi. Ita 12 reps kwemaseti matatu.
Ita seti yezviitwa kaviri kana katatu pasvondo.
Kune avo vasina kutenga fitball, asi vachinyatsoda kudhinda kwakakwana, mavhidhiyo ekudzidzira kwedumbu rakatsetseka "Press in 8 minutes" akakodzera.
Dumbu rakatsetseka: chii chaunodya kuderedza uremu
Kuita maekisesaizi hakuna kukwana kuita kuti dumbu rako riyerere. Iwe unofanirwa kuongorora kudya kwako uye kuita sarudzo maererano nekudya kwakakodzera.
Rasa makabhohaidhiretsi akacheneswa anowanikwa muzvinwiwa zvinyoro, jamu, confectionery, zvakabikwa, ice cream, uchifarira macarbohydrates asina kucheneswa (nzungu, mhodzi, mupunga webrown). Maererano neongororo yakabudiswa muAmerican Journal of Clinical Nutrition, vakadzi vaidya makabhohaidhiretsi akaoma kunzwisisa vakakurumidza kuumbwa kupfuura avo vakaabvisa zvachose. Wedzera "akanaka" mafuta pakudya kwako - mafuta omuorivhi, avocado, hove. Zvakare, edza kushandisa angangoita gumi magiramu efiber zuva rega rega. Inowanikwa mumiriwo, michero, nyemba.
Masayendisiti kubva kuHarvard University Medical School akawana kuti calcium uye vhitamini D zvinobatsirawo kuderedza mafuta emudumbu. Vatori vechikamu chidzidzo vakakamurwa kuita mapoka maviri uye vakaisa pane imwechete yakaderera-calorie yekudya. Ichokwadi, nepo vamwe vachinwa muto wenguva dzose, asi vamwe - vakafumiswa ne calcium uye vitamin D. Mushure memwedzi mina, zvakazoitika kuti vatori vechikamu mumapoka maviri vakarasikirwa nehuremu hwakafanana, asi avo vakanwa chinwiwa chakasimbiswa vakarasikirwa nehuremu hwakawanda mudumbu.
Flat Dumbu: chikafu chete uye kurovedza muviri zvinopa zvinotarisirwa maitiro
Massages uye wraps kuitira flat dumbu
Massage uye zvizoro zvekupisa masendimita akawedzera zvichabatsira kukurumidza kuita yekurasikirwa uremu mudumbu.
Massage mushonga unoshanda mukurwisa mamwe masendimita. "Massage yeThai yekuumba muviri inoitwa panguva dzemazuva matatu kusvika mana. Munguva yemusangano, iyo metabolism inokurumidza. Muviri unocheneswa muchetura uye uchiramba uchipisa mafuta. Kuzvimba kunopera, tsandanyama uye ganda zvino toned. Kunyangwe zuva rinotevera mushure mechikamu, muviri unoenderera mberi nemaitiro ekuzvarwa patsva uye kuzvinatsa. Chinhu chimwe chete chinokanganisa ndechekuti maitiro acho anorwadza zvishoma, "akadaro Elena Detsik, nyanzvi yekururamisa chimiro paSymphony SPA runako uye cosmetology centre.
Self-massage yedumbu rakadzikama
Zvinokurudzira: abdominal massage inogona kuitwa kwete mberi kwemaawa 1,5-2 mushure mekudya. Kune zvirwere zveganda, uyewo panguva yekuzvitakura uye kuenda kumwedzi, massage inopesana.
1. Rara nemanhede uye uchiita denderedzwa (wachienderana newachi) puruzira dumbu rako, zvishoma nezvishoma uchiwedzera dzvinyiriro (anenge masekonzi makumi matatu).
2. Kanda dumbu nekutenderedza zvigunwe kubva kuzasi kweguvhu kusvika kumbabvu.
3. Zora dumbu rako nekufambisa zvanza zvako kwakatarisana.
4. Iyo massage inopera nechiedza chekurohwa mudumbu. Iyo massage inofanira kuitwa zuva rega rega kwemaminitsi gumi. Special creams yekuderedza uremu ichavandudza mhedzisiro nekuda kwemafuta-anopisa zvinhu zvinosanganisirwa mazviri.
Chishandiso # 3 chedumbu rakatsetseka: masaja uye kuputira
Kurara kune utano uye kushayikwa kwekushushikana ndicho chinhu chikuru chekuva mutete
Zvinoitika kuti kurara kwakanaka uye kushayikwa kwekushushikana kunokanganisa chimiro chako senge kurovedza muviri uye kudya kwakaringana.
Kurara kune hutano uye pasina kunetseka
Masayendisiti akawana hukama pakati pekurara kune hutano uye mamwe masendimita mudumbu. Kurara kupfupi uye kurebesa kunokuvadza zvakaenzana kumuviri uye kunobatsira mukuunganidzwa kwemafuta emuviri. Vanachiremba vanokurudzira kurara maawa 7-8 pazuva.
Kushungurudzika ndicho chimwe chikonzero chezviuno zvisina kukwana. Munguva yekushungurudzika, hormone cortisol inosunungurwa, iyo inoita kuti muviri uchengetedze mafuta emudumbu. Kufungisisa uye yoga kunogona kubatsira kuderedza kushushikana. Uyezve, shanu dzemudumbu asanas dzinoita kuti dumbu rako rirambe rakati sandara uye rakasimba.
Kurara kune hutano uye pasina kunetseka - kiyi yedumbu rakadzikama
Iron maitiro
Iron matekiniki achabatsira kubvisa mamwe masendimita mudumbu. Zvisinei, inofanira kurangarirwa kuti nzira iyi ingori kuwedzera kune imwe yezviyero zvinotarisirwa kuderedza uremu.
Masalons anoshanda nehardware slimming matekiniki anopa nzira dzakasiyana dzekuumba muviri: ultrasound therapy, electrolipolysis, electromyostimulation, lymphatic drainage, vacuum massage.
Nyanzvi dzeCosmetology Center paSmolenka dzakaudza WDay.ru nezve Futura Pro yakaoma tsandanyama biostimulation chirongwa, icho chiri kuramba chichiwedzera kufarirwa.
Inoshanda musimboti
Kushanda kwetsandanyama, kufananidzwa neawa mana kwakasimba kurovedza muviri mujimu, kunoitwa nekuda kwekuita kwemunda wemagetsi, mwenje uye ultrasound pamatishu, uko maitiro echisikigo emuviri anogadziriswa. Mhedzisiro yacho inogara iri paganda, subcutaneous mafuta uye tsandanyama. Muchiitiko ichi, hapana marwadzo. Zvinokosha kuziva kuti kukurumidza kuoneka mhedzisiro inowanikwa mushure mekutanga maitiro. Sezvaunoziva, mhasuru dzine kusakosha kweglucose, iyo inokurumidza kupedzwa mukugadzirwa kwebiostimulation, uye kuramba uchishanda mhasuru dzinoshandisa rudzi rwakasiyana rwesimba - iyo mafuta layer, nekuda kweiyo lipolysis inoitika (iyo nzira yekuputsika. mafuta).
Iron matekiniki ekudzikisa dumbu