Bodyflex, chekutanga, nzira yekufema yakavakirwa pa hyperventilation yemapapu. Mune chinyorwa "Bodyflex. Benefit? Kukuvadza?" mubvunzo wekukuvadza kunogona kuitika kwerudzi urwu rwekuita muviri wakazarurwa zvizere.
Saka, chero chikonzero, wafunga kusiya Bodyflex. Hutano hahubvumire, vanachiremba havabvumire, hapana nguva yejimu, hapana mari yekurovedza muviri inodhura kana, kana kutenda mukati mako kunonyangarika muvhiki yechipiri yekuenda kumitambo yekurovedza muviri ...
Kuita sei? Muviri hauzozvigadziri.
Thank God, progress haina kumira mushe. Uye kana dambudziko rimwe rikaitika, pane akati wandei ekugadzirisa. Pazasi pane makuru marudzi ekutsiva Bodyflex nemhando dzekuita zvemuviri padyo nayo. Mhando imwe neimwe inotsanangurwa kune vanotanga, kuitira kuti unzwisise, unzwisise, edza mumwe nomumwe wavo iwe pachako uye uite sarudzo.
Solution # 1. Oxysize
Iyo yepedyo mhando yekurovedza muviri kune Bodyflex ndeye Oxysize. Inobvawo pakufema, asi musiyano mukuru kusavapo kwekufema kwenguva refu.
Execution method:
- Inhale nemumhino, yakadzika. Kutanga, dumbu rinozadzwa nemhepo, rakatenderedzwa.
- Kana dumbu razadzwa nemhepo, 3 kufema kupfupi kunotevera, izvo zvinozadza mapapu nemhepo yekupfachukira.
- Miromo inopetwa muchubhu, sekunge iri kuridza muridzo, uye kuwedzera, kufema kwakanyarara kunotevera. Dumbu rinodhonzwa richinamira kumusana.
- Kana mhepo yese yabva, kufema kupfupi katatu kunotevera, kunoburitsa mapapu zvakanyanya sezvinobvira.
Kuti uwane mhedzisiro, unofanirwa kuita makumi matatu akadai ekufema akateedzana zuva nezuva pamwe chete nemaekisesaizi.
Asi Oxysize inewo yayo contraindications:
- Zvirwere zvemwoyo;
- Zvokudya zvakasimba zve 1300 kcal;
- Zvimiro zvisingaperi zvekuvhiringidzika kwekutya;
- Postoperative nguva;
- Acute uye zvisingaperi zvirwere zvemapapu;
- Nhumbu. Pano, maonero akapatsanurwa uye hapana mhinduro yakajeka.
Usati watanga nzira yekufema yeOxisize, zvinodikanwa zvakare kubvunza chiremba.
Solution # 2. Belly vacuum
Ichi chiitiko chinotorwa kubva kuyoga uye chinoshandiswa zvakanyanya mukuvaka muviri uye classical kusimba. Arnold Schwarzenegger akava mumwe wevanonyanya kufarirwa vacuum practitioners. Iyo inotarisirwa kusimbisa mhasuru dzakachinjika dzemuchina, iyo, senge corset, inokomberedza mutsara wechiuno. Iyo vacuum yedumbu inowedzera kushandiswa kwemhasuru idzi, ichigadzira inoratidzira, inodiwa waistline kune wese munhu.
Iyo nzira yekuita vacuum iri padyo neiyo Bodyflex maitiro:
- Kufema kwakadzika nemumhino, kuzadza nekutenderedza dumbu.
- Enhanced exhalation. Dumbu rinonamira kumusana.
- Kubata mweya wako kusvika kumasekonzi makumi matanhatu!
Ita 3-5 maitiro. Kusvikira ka5 pavhiki.
Sezvinoita chero maekisesaizi ekufema, iyo Vacuum haina kunyimwa contraindications:
- Kuwedzera kwezvirwere zvepamuviri turakiti;
- Critical days;
- Kubata pamuviri;
- Postoperative nguva;
- Matambudziko epressure.
Unogona kuzviita, asi nekuchenjera:
- Zvirwere zvemwoyo;
- Zvirwere zvepulmonary tract;
- Hernia mudumbu remudumbu;
- Abs asina simba uye dumbu guru;
- Chirwere chechero nhengo yemukati yakatarisana neiyo diaphragmatic septum.
Solution # 3. Plank
Iyo plank ndeimwe yeanonyanya kufarirwa maekisesaizi mumitambo mune zvese. Inonangana nekusimbisa mhasuru dzetsinha, musana, maoko, matako. Kunokudziridza kutsungirira. Inobatsira zvikuru kune hernias mu lumbar spine.
Execution method:
- Simbisa kunyepa.
- Sendama pamagokora ako, nzvimbo yavo iri pasi pemapfudzi. Isa tsoka dzako pamasokisi anenge 10 cm kureba.
- Zvitsitsinho, maoko haabatanidzine.
- Musoro, mutsipa, kumashure, pelvis zvinoumba mutsara mumwe chete.
- Dumbu racho rinenge rakasimba uye rakaora mwoyo.
- Bata nzvimbo yacho kwenguva yakareba sezvaunokwanisa. Iko hakuna muganhu pane iyo yakanyanya nguva.
3-5 seti. Zviite mamwe mazuva ese kuti mhasuru dzidzoke.
Pamaekisesaizi ese ari pamusoro, puranga ndiro rinopa mubayiro zvakanyanya.
Zvekare, chenjera kana uine:
- Zvirwere zvemwoyo;
- Zvirwere zvepulmonary tract;
- Hernia mudumbu remudumbu;
- Abs asina simba uye dumbu guru;
- Chirwere chechero nhengo yemukati yakatarisana neiyo diaphragmatic septum.
Solution # 4. Yoga
Kana iwe uine nguva nemari yekushanyira gym, asi usina chido chekudhonza simbi, svetuka mumapoka eboka. Iwe unoda yakasununguka mhando yekudzidziswa - yoga isarudzo huru.
Inosiyaniswa nekudzidzira kufema zvinyoro. Kudzidzira muviri kunoitwa zvakanaka, pasina kuzununguka. Inosanganisira basa remamhasuru ese, ese ekutanga uye ekuwedzera, madiki kwazvo. Inokura kutambanudza. Iine sedative effect.
Pane imwe chete contraindication - murairidzi asina hanya, asingakwanisi.
Kana:
- Hauna kumbobvira wasvikirwa kuti udzidziswe;
- Iwe hauna kumbobvira wabatwa, hauna kugadzirisa maitiro ekuuraya kana kusimbisa iko kurongeka kwekuuraya;
- Kana kune vakawanda vanodzidzira mujimu uye pasina nzvimbo yakakwana;
- Enda urambe wakatarisa.
Ichi chinyorwa chinopa 4 mhinduro huru. Mumwe nomumwe wavo ane zvakawanda zvakasiyana-siyana uye zvinetso. Basa rako ndere KUTANGA.
Kana iwe uine yako sketches, pfungwa, mibvunzo - govana pane yedu foramu.