Chiphunzitso cha kutengera
Makina operekera m'mimba ali ndi mitsempha ya kunja ndi ya mkati (imapanga mitsempha ya m'mimba), mitsempha ya m'mimba ndi mitsempha, yomwe ili ndi mawonekedwe a khoma lam'tsogolo ndipo ndi "khadi loitana" la mimba yanu. Kawirikawiri, khoma lakunja limangoyenda pang'ono, ndipo mimba imakhala yanyumba. Komabe, pambuyo poyesedwa ngati kubereka mwana, kapena chifukwa cha kusowa kozoloŵerana, mapepala a nyuzipepala amasiya kusungunuka, mimba imawombera, kapena ngati iyo imapachika. Chithunzichi chikuwonjezereka ndipo mafuta amaika. Mkazi wathanzi "ali ndi ufulu" kwa 23-24% mwa magawo ambiri a mafuta, pamene theka lawo limaphatikizika m'mimba, matako ndi ntchafu. Ndipo kuchotsa izo si zophweka: kugwira ntchito ku ofalitsa kumafuna khama kwambiri ndi chipiriro. Kulimbana ndi makina abwino sikutheka popanda kulamulira zakudya. "Ngati mukufuna kuti mimba yanu iwoneke, yang'anani zakudya zanu. Matenda a mmimba ndi kuyamba ndi mmimba. Pewani magawo, musamamwe madzi ambiri nthawi imodzi. Vesi lalikulu limatambasula mimba, limapikisana ndi khoma la m'mimba ndipo limaipitsa maonekedwe a m'mimba.
Zizindikiro za mawonekedwe
Choyamba, chifukwa cha kutuluka kwa thupi: rectus abdominis yathu yodzaza kuchokera kumsana mpaka pamphuno. Pansipa zimakhala zochepa thupi ndi zofooka, zomwe zimagwiritsa ntchito ulusi wothandizira, zomwe sizikukongoletsera "kupopera". Azimayi mwachibadwa saloledwa kuti akhale ndi chitsimikizo chotere, ngati amuna. Mimba yathu siinapangidwe kuntchito ya minofu, monga kukweza zolemera, koma kubereka ana. Mitsempha yolunjika ya mimba yazimayi iyenera kukhala yamphamvu ndi yotanuka, kuti igwire chipatso, osachipeza.
Kumva kutsika kwa mimba yamimba
Kuteteza akazi ku ululu wamwezi uliwonse, ubongo umalepheretsa kugwirizana kwa gawoli ndi dongosolo loyamba la mitsempha, ndipo kuphunzitsa makina opanga ntchito kumakhala ntchito yovuta, yomwe imafuna khama lalitali. Pomaliza, chinthu china - minofu ya makinawo imabwezeretsedwa mwamsanga, motero, zotsatira za ngakhale maphunziro ovuta kwambiri angathe "kuthetsa" kanthawi kochepa. Zokwanira kuleka kuphunzitsa makina osindikiza kwa mwezi umodzi kapena ziwiri, ndipo mawonekedwe abwino amatayika. Ndipo ngati muwonjezerapo izi kuphwanya pa zakudya ... Mwa njira, ndiko kusowa kwa maphunziro okwanira ndi zakudya zoyenera nthawi zambiri zimakhala chifukwa cha kukhalapo kwa "atsikana" a atsikana achikondi mwa chilengedwe. Iwo samangodandaula nazo. Zotsatira zake zimakhala zofooka, ndipo ziwalo za mkati, zomwe sizingaperekedwe malo (chotsalira chochepa), zimayamba kukanikiza mkati kuchokera pamimba pamimba, ngati kuti zikukankhira patsogolo. Koma vutoli lidzathetsedwa: ngati mutaphunzitsidwa bwino, ndiye kuti mimba idzachoka "pang'onopang'ono." Lembani minofu ya makina osachepera katatu pa sabata, makamaka - tsiku lililonse.
Mimba yokongola sizingatheke popanda kuyimika bwino
Ndi chophimba, minofu ya makinawo imachepetsedwa ndipo imakhala yolemedwa. Choncho, panthawi yophunzitsa, mimba ndi kumbuyo zikuyesa kulimbikitsa mofanana, kuchita masewera olimbitsa thupi omwe amathandiza kuti pakhosi likhale labwino, likulitse scapula, kutsegula chifuwa ndi kutambasula minofu ya osindikiza. Yoga ingakuthandizeni pa izi. Zinthu ziwiri zikuluzikulu zomwe zimakhudza maonekedwe a mimba ndi zaka komanso mimba.
Zaka
Okalamba timakhala, pang'onopang'ono thupi limachepetsa; imachepetsa kuchuluka kwa mahomoni omwe amachititsa kusungunuka kwa minofu, komanso ndi kuchuluka kwa minofu yambiri yomwe imayang'anira mphamvu. Pa zaka 10 mkazi amatha pafupifupi 1.5 kg wa minofu misa. Choncho, kuti nyuzipepalayi ikhale yamphamvu, ndipo mimba yokongola, iigwiritse ntchito idzakhala ndi kuchuluka kwa kubwereza. Ndikofunika kukumbukira kuti ndi ukalamba, njira yothera pambuyo pa maphunziro sichikufulumira, choncho nkofunika kuti musapitilirepo katatu pa sabata. Ndipo kuti chiwerengero cha ma calories omwe mumafunikira tsiku ndi tsiku, tsopano ndi 400 kuposera zaka zanu zazing'ono.
Mimba
Pakati pa mimba ndi minofu ya m'mimba pali kusintha kwakukulu: iwo ali otambasula kwambiri. Koma amatha kugonana popanda kubereka, motero, kwa nthawi ndithu (zomwe zimadalira nthawi yobereka ndi kubereka, pa mphamvu yoyamba ya minofu), mimba imakhalabe yotentha ndipo imakhala ndi "thumba". Komabe, akatswiri akuchenjeza kuti sikuyenera kuthamanga ndi maphunziro. Kuti apitirize kugwira ntchito mwakhama ndi chilolezo cha madokotala zingatheke patatha miyezi itatu pambuyo pake. Zisanachitike, ngati mulibe gawo lopuma, kupuma kumawathandiza kuphunzitsa makina osindikizira (kutulutsa mimba, kufotokozera momwe mungathere, kubwereza kangapo patsiku 10-12 nthawi).
Zonse zomwe zimapangidwira makinawa zimagawidwa m'magulu atatu:
1) kumtunda (minofu yolunjika imalimbikitsidwa),
2) kumbali yapansi (molunjika ndi yopingasa),
3) pazitha zowonongeka (minofu ya oblique).
Poyambirira ndi yachiwiri, monga lamulo, mumapanga kupotoza, kupindika msana ndi kukweza kumtunda kwa thupi ndi miyendo yokhazikika kapena mosiyana. Kuchita minofu ya oblique kuntchito, kutsetsereka pamtunda, mikono ndi miyendo ikumangirira, kuzungulira miyendo. Komabe, pokonzekera makina onse osindikizira amagwira ntchito ngati njira yosakanikirana yosiyana ndi ntchito ya "zina" komanso kuti asaphatikizepo ena. Polimbana ndi mimba yogona, yang'anani, poyamba, minofu yolunjika. Ndi imodzi mwa minofu yaikulu komanso yamphamvu kwambiri ya thupi. Ndipo ndi iye yemwe nthawi zambiri amataya zotupa ndi zovuta, kupanga mimba moipa. Minofu ya oblique imapanga zokopa za thupi, zomwe zimatipangitsa ife kukhala akazi, koma kuti tithe kuzigwiritsa ntchito, ndibwino kuti tizisamala: ngati mutapitirira, mukhoza kukulitsa m'chiuno mwanu. Koma kuti chikhale chochepa, ngati mwachibadwa icho chiri chofupika ndi chokwanira, mothandizidwa ndi thupi labwino silingathe kugwira ntchito. Zonse zomwe zingatheke pazifukwazi ndi kuchotsa mafuta kuchokera m'mimba. Chisonyezo chakuti mumanyamula bwino minofu ya makinawo ndi kutentha komwe kumachitika mwa iwo pamapeto omaliza a zochitikazo. Ngati simutero, mukuwononga nthawi yanu. Lonjezerani katunduyo komanso yang'anani njira yophunzitsira. Ndi matenda ena, kugwira ntchito pa mawonekedwe abwino a mimba sizingatheke. Njira zochiritsira ndizochita opaleshoni iliyonse (posoperative ndi rehabilitation nthawi), hernia (umbilical, inguinal). N'zosatheka kugwira ntchito makina osindikizira ngakhale ndi matenda ena a ziwalo zamkati. Ndipo mosamala - ndi intervertebral hernias.
Ntchito yaikulu
Maphunziro abwino kwambiri pa makina ndi makina akuluakulu. Zochita zambiri zofanana ndi ma homogeneous amachita chimodzimodzi, popanda kuima. Phatikizani mmenemo, mwachitsanzo, zingakhale zoongoka ndikusinthira kupotoza, V-kupotoza ndi "njinga". Awapange mofulumira komanso mobwerezabwereza chiwerengero cha kubwereza, kupuma pakatha mphindi imodzi. Pamapeto a "marathon" oterewa ayenera kuwotcha. Chinthu chokha ndichokuti muyenera kukhala okonzeka kutero. Kuikidwa kwakukulu kuyenera kuyandikira pang'ono pang'onopang'ono, pang'onopang'ono kuwonjezereka kwa magulu. Sankhani katunduyo, ndikuganizirani za matenda anu, ndipo musaiwale kuti kuchira pambuyo pa maphunziro ayenera kukhala osachepera maola 24.
Tsatirani njirayi
Kugwira ntchito pa makina osindikizira sikutanthauza kulemetsa: ndikokwanira kulemera kwa thupi lanu. Koma ndi koyenera kuchita masewera olimbitsa thupi mwachindunji. Cholakwika chofala kwambiri pakugwira ntchito pamakinala ndi katundu pa minofu ya ziwalo zina za thupi. Pamene mukuchita masewera olimbitsa thupi, pewani mitsempha ya m'mapewa ndi thumba la pamapewa kuchokera kuntchito, musadzitengere nokha, musatenge miyendo yanu. Ntchito zofalitsa zokha!
Musayime
Ndi kuphunzitsidwa bwino ndi kusunga zakudya zomveka bwino, mimba imasintha bwino pambuyo pa mwezi ndi theka kapena miyezi iwiri. Koma kuti tikhalebe ndi mawonekedwe ndi kukwaniritsa choyenera ayenera kukhala ndi nthawi zonse: malo ogona - osati nthawi imodzi, koma njira ya moyo. Ndipo azizoloŵera kukhala ndi mimba!
Kupuma molondola
Chinsinsi chachiwiri chofunika ndi kupuma bwino. Kutuluka kwa mpweya kumafunika kumapeto kwa kayendetsedwe ka izi: izi zimapangitsa minofu kukhala yodzaza ndipo imapangitsa maphunzirowo kukhala ogwira mtima. Mukafika pachimake, mutha kutulutsa mpweya wonse, makina osindikizidwa samakhazikika mpaka mapeto.
Pangani zochitika zosiyanasiyana
Pafupipafupi pamwezi, yesetsani kusintha masewero olimbitsa thupi, kotero kuti minofu ya osindikizira musakhale nayo nthawi yogwirizana ndi katundu wodalirika. Zingakhale zabwino kuziwonjezera iwo ndi masewero olimbitsa thupi monga Pilates monga "zana" ndi "bar" komanso maphunziro pa malo osakhazikika. Achifwamba a kuvina adzathandizidwa ndi Dance Belly ndi zopotoka, mafunde ndi "zilonda" m'mimba.