Isisu esisisigxina ngenyanga: Ukuzilolonga okulula okulula

Uninzi lwabasetyhini luphupha ngombala omhle lwesinqe kunye nesisu esisisigxina. Kodwa akusoloko iqabane elungileyo lingafumana ixesha kunye namandla okuya kwindawo yokuzivocavoca. Nangona kunjalo, ukusebenzela imisipha yomshicileli ngokwaneleyo umz Ukongezelela, uqeqesho luyakunceda unciphise umthamo wesisu, kwaye unako ukuzalisa ukutya okuncinci. Kule nqaku uza kufunda ngo "Vuvu", kunye nendlela yokusebenzisa kakuhle lo msebenzi.

Ukuxilonga I-Exercise ukuze unciphise isisu kunye nomgca

Ukucoca umshicileli ngumsebenzi osebenzayo we-isometric ojoliswe ekuqiniseni isisu esiswini esithintekayo. Nangona oku akukona ubuchule bamandla, akusebenzi ngaphantsi kokusebenza okusemgangathweni kwenkcaso. I-static "oksijeni yonyango" yafudukela kwi-yoga ibe yakha umzimba, umntu wokuqala oqala ukuyiqhuba yayinguArnold Schwarzenegger. Wayeqonda ukuba imisipha ejulile yoshicilelo ayikwazi ukuqhutyelwa ngolu hlobo ngoncedo lwezandla. Ukuzivocavoca okunjalo kusebenza kuphela kwintsimi yangaphandle kunye ne-oblique kwaye ayinxalenye ekunciphiseni i-waistline. I-Iron Arnie yashiya i-press ukuze igcine isitya esincinci sinomzimba omkhulu. Akusiyo imfihlakalo yokuba abaninzi abaqeqeshelwa amandla oomzimba benza izidumbu ze-oblique zangasese (umzekelo, iintlambo kunye neendumbulu ngaphandle).

Iinzuzo kunye neNzuzo zoLondolozo lwaBasetyhini

1. Ukusetyenziswa ngokufanelekileyo komsebenzi kugcina izitho zangaphakathi kwindawo echanekileyo. Oku kuvimbela ukuhluthwa kwabo (kubandakanywa nokunciphisa imisipha yeeplavic).
2. Phakathi kwabadlali, kukholelwa ukuba imisipha yomzimba isetyenziselwa ukunciphisa intlungu engaphantsi, inceda ukuzinzisa umlenze.
3. Ukusetyenziswa rhoqo kukuvumela ukuba unciphise inani lesisu. Ukususela ngoku, uya kudla inani elincinci lokutya. Oku kuya kukusindisa ekutyebeni nasekuziphatheni.
4. Ulwaphulo lwe-oksijeni luyasebenza kwiibanda. Kwanele ukucima izihlandlo eziliqela ukuze 'uhlambulule' impumlo.
5. Ndiyabulela ukuphucula ukujikeleza kwegazi kwizitho zeplavic, unokukrazula ubuhlungu obukhulu bokuya esikhathini.
6. Le ndlela ifanelekileyo kubasetyhini abaceba ukukhulelwa. Uya kufuneka iintsuku ezi-6-7 ukulungiselela umzimba wakho ukukhula komntwana. Kubonakaliswe ukuba oomama abazayo abenza umsebenzi wokuzilolonga, inkqubo yokubeletha ikhawuleza. Ukongezelela, "i-vacuum" inika ubungqingili obunzulu bazo zonke izitho zangaphakathi, ezenza ukuba kuphuculwe ngokukhawuleza emva kokuzalwa komntwana.

7. Ukuchithwa kuvumela abafazi bebele ukulibala malunga ne-cellulite kunye nesikhumba esikhankanywe ngamacala kunye nesisu. Kwakhona, lobu buchule bunokuchaphazela amanqaku atyulweyo (baya kukhanya kwaye angabonakali kangako).
8. Umgca womgca wesikhumba uvumela ukuphumeza uhlobo oluthile olukhangayo lomfazi - "i-hourglass". Ngokuchasene nelokugqithisa okulungileyo, isifuba siya kubonakala sikhulu, kwaye iziqhenqa zikhulu kakhulu. Oku kuyinyaniso ngokukhethekileyo kubanikazi bento ebizwa ngokuba yinkwenkwe yenkwenkwezi kunye "nomxube".
9. Ukucoca umshicileli unempembelelo entle kwesikhumba
10. Ngokuqhelekileyo kwenzeka ukuba isondo esilungileyo sigubungele ucinco, kwaye isisu siyaqhubeka sinyuka. Oku kubonakalisa i-diastase apho nganye isibini ibhinqa ibeleka. Ngoko ke, oomama abatsha bayaphikisana neendabuko zendabuko kwiinyanga ezi-4-6 zokuqala emva kokubeleka, kuba kunokwenzeka ukuphambanisa ngokungalunganga imisipha yesicindezelo esiswini.
11. Abasetyhini abaninzi bayesaba ukupompa i-tummy, ngoko gwema ukwenza imisebenzi yokufundela. "Ukukhupha" ngumsebenzi omhle wokuqinisa nokusebenza ngokujulileyo kwezihlunu zesisu ngaphandle kokuzikhulisa.
12. "Gcoba esiswini" kukuvumela ukuba ulahle amafutha e-visceral, avule izitho zangaphakathi. Ngokuqhelekileyo, ubuninzi balo bubangelwa imbandezelo yesifo se-cardiovascular and diabetes. Akukho miphumo embi kakhulu ye-osteoporosis. Iingcali zenzululwazi ziye zafumanisa ukuba umngcipheko wokuphuhlisa i-malaise kubasetyhini iphezulu kunokuba yindoda, kwaye yonke into yokuba inani elipheleleyo lamafutha e-visceral emzimbeni wabasetyhini lidlula i-10-15% evumelekileyo.

Ukungqinelana

Kwezinye iimeko, kungcono ukuba ungagcini umshicileli:

• kunye ne-hernia inguinal (ukusetyenziswa kwandisa ingcinezelo ye-intra-esiswini);
• izilonda zephepha lokutya;
• iipopoplasms in the organ of pelvis;
• izifo ze-genitourinary system;
• Akuvumelekile ukucima umshicileli ngexesha lokukhulelwa;
• ngokuqaphela ukuba kuyimfuneko ukuphatha abafazi emva kwecandelo lecandelo.

Ukuba unesifo se-pulmonary okanye ye-cardiovascular disease - qhagamshelana nogqirha.

Inkqubo yokwenza umsebenzi wokuphefumla "Vulela"

1. Amafayili omthwalo we-static anikezelwa ukuba enze umsebenzi ophezulu kwisithuba esiphezulu kwimva. Kodwa kubaqalayo "iikati" zibeka phambili. Kule ndlela eyahlukileyo "i-vacuum" imelwe kwi-yoga. Yima kuzo zonke ezine, gcina intloko yakho ngqo, jonga phambili.

   Ikati Yenza i-Exercise Vacuum

2. Thatha umoya ophezulu ekhaleni lakho, uzama ukuzalisa imiphunga emoyeni ngangokunokwenzeka.
3. Emva koko wenze umfutho onamandla ngomlomo. Kule nqanaba, kuyimfuneko ukubandakanya ngamandla isisu, ukuzama ukuyifihla phantsi kwembambo.
4. Yibambe le postures for 10-15 seconds. Abadlali abanomdla bayakwazi ukuphefumula xa beqhuba "ugalelo" kwimigqa engama-30-60, kodwa abaqalayo kufuneka baqale amancinci. Isilwanyana esingasilungiswanga sinokuvukela, esinobudlova obukhulu okanye ukulahleka kwexesha elifutshane.

Ukukhutshwa kwe-vacuum of press:

• Ukuzivocavoca "ukucoca" kufuneka kwenziwe kuphela kwisisu esingenalutho.
• Ngaphambi kokuba umthwalo osisigxina ungathinteli ukukhupha umathumbu nesisu. Ngendlela, amaninzi amabhinqa anqwenela ukunyuka kwesibindi, athi bayalibala malunga nale nzekayo engathandekiyo ngenxa yokuphucula umzimba weesisu kunye nokuphefumula okukhulu. Emva kokufuduka kwamanzi kuvuselela intestinal peristalsis.
• Inani eliphindaphindiweyo lokuphindaphinda lomsebenzi li-3-10 maxesha. Ukuba wenza ezinye izivivinyo ukuze usebenze ngokushicilela esiswini, kulo mzekelo, "i-vacuum" kufuneka yenziwe emva kobunzima obunzima. Oku kuya kunceda ukuxhatshazwa kwiisisu zomzimba kwaye ufumane ngokukhawuleza emva kokuqhutyelwa kokuqhuma.
• Ukuzivocavoca kubonakala kulula, kodwa xa uyenzayo, kufuneka ugxininise ngokupheleleyo iimvakalelo zakho kunye nobuchule obufanelekileyo. Ukuba uziva ubuthathaka - uyeka ukwenza "ukucoca", ungaphazamisi ukuhambisa umoya.
• Kwinqanaba lokuqala kucetyiswa ukuba ucime umshicileli kabini ngosuku.
• Hhayi zonke i-neophyte zikwazi ukugcina umoya wazo okokuqala. Ukuba kunzima ukuba wenze "i-vacuum", thabatha impumulo encinci njengoko ugqiba umsebenzi.

Abasetyhini abaninzi benza ukukhutshwa kogcino kwiprogram kunye nokuphefumula ezintlanu kwi "Bodyflex". Oku kukuvumela ukuba udibanise iindlela ezininzi ezizithandayo ekusebenzeni ngokucokisekileyo. Ukusebenza okunzima kunokukunceda ukuba ulahlekelwe emacaleni kunye nesisu somzimba. Kodwa khumbula ukuba ukulwa ngokuphumelelayo akudingeki nje ukuba udibanise rhoqo, kodwa ukugcina imigaqo yokutya okunokulinganisela. Khumbula ukuba ukubonakala kwesisu sakho ku-70% kuxhomekeke kwimikhwa yakho yokutya kunye nezinto ozikhethayo!