Chii Chekuita NeMahudyu Akasimba uye Makumbo? Gumbo uye Hip Kusimbisa Mafambiro

Ndeipi nguva yawakapedzisira kunyatsotarisa muviri wako mugirazi? Hauna kufarira zvawaona here?

Usanetseka, hausi wega. Tese tinoda muviri wakasimba uye wakanaka. Tinoda kubvisa kuwandisa mumuviri wedu.

Kunyanya chiuno nemakumbo edu. Asi dambudziko nderekuti hatizive zvekuita kana pekutangira.

muchinyorwa "kuchinja kubatsira kupisa mafuta muhudyu negumbo" ve "exercise movements kumatunhu aya" zvichatsanangurwa.

Chii Chekuita NeMahudyu Akasimba uye Makumbo?

Zvemvura

Kumwa mvuraIshamwari yeavo vanoda kuderedza uremu, kubatsira kugara vaine hutano uye kubvisa chepfu inokuvadza kubva mumuviri.

Iwe unofanirwa kunwa anenge 8 kusvika ku10 magirazi emvura zuva rega rega. Kudya miriwo uye michero ine huwandu hwemvura huchave hunobudirira mukuchengetedza hydration mumuviri. Nekuti chiropa chinoda mvura kushandura mafuta kuita simba uye inobatsira metabolism kushanda nekukurumidza.

Maererano neongororo yakabudiswa, kunwa anenge malita mana emvura pazuva kunowedzera metabolic rate ne4% muvarume nevakadzi vane hutano.

Nokudaro, kunwa mvura kunobatsira kuderedza uremu. Mune imwe ongororo, zvakataurwa kuti kunwa mvura pamwe chete nekudya kwakaderera-koriori kwakamhanyisa kuonda kwehuremu.

Cardio uye Simba Maekisesaizi

Kurongeka kwekurovedza muviri hakungogadziri mahudyu nemakumbo chete, kunozarurawo musuwo kune muviri unonakidza.

kunyanya chiuno nemakumbo Iwe unogona kuita chaiwo cardio uye kuramba maekisesaizi anonanga uye nekuaumba nenzira yaunoda.

Yoga

Zviripachena, kana iwe uchiita yoga mazuva ese, unogona kufuratira mamwe maitiro akataurwa mune ino positi. zvinobatsira zve yoga Haikwanise kuratidzwa mumashoko, inogona kungoitika chete nekudzidzira nguva dzose.

Dzidzira imwe yoga inofamba senge Baddha Konasana posture uye Setu Bandhasana. Zviviri izvi zvinongonanga chiuno nemakumbo.

Zvidzidzo zvakawana kuti yoga inotsigira uremu manejimendi. Zvinoenderana neongororo, yekugara yoga tsika inogona zvakare kudzikisa huremu hunoenderana nezera. Yoga inobatsirawo kuwedzera tsandanyama uye kusimbisa ganda.

Kokonati mafuta

Kokonati mafutainobatsira kurasikirwa nekuwedzera mumuviri uye inopa mhedzisiro yakanaka kwazvo panyaya iyi. Mukuwedzera, izvo zvinovaka muviri zvinowanikwa mukokonati mafuta zvinosimbisa ganda reganda.

Hudyu nemakumbo Shamba kwemaminetsi gumi pazuva nemafuta ekokonati anodziya. Mafuta emafuta emukokonati mafuta haana kuchengetwa semafuta mumuviri, anobva atorwa nemuviri uye anoshandurwa kuva simba.

Kokonati mafuta inovandudza metabolism. Mune imwe ongororo, makonzo echirume akapihwa chikafu chekugadzira pamwe nemafuta akasiyana (olive, sunflower, uye kokonati mafuta) kwemazuva makumi mana.

Kokonati mafuta yakacherechedzwa kudzikisa zvakanyanya cholesterol mazinga uye inomhanyisa metabolism mumakonzo.

Mhiripiri tsvuku

Mhiripiri tsvuku ndechimwe chezvakanakisa zvekudya zvinogona kubatsira mahudyu nemakumbo kuwana inodiwa slim shape.

Sanganisa imwe teaspoon yepaprika, imwe teaspoon yeginger yakakanyiwa uye imwe teaspoon yemuto weremoni negirazi remvura inodziya. Inwa chinwiwa ichi chine utano kaviri pazuva. Kana iwe wakabatikana zvakanyanya kuti ugadzirire musanganiswa uyu, shandisa paprika mukubika.

Capsicum ine mafuta ekupisa zvivakwa uye inofambisa uremu. Kurunga kudya kwako kwezuva nezuva nekaprika kadiki kunoderedza kudya, maererano neongororo.

Mukuwedzera, mhiripiri tsvuku inobatsira kubvisa chepfu kubva mumuviri uye kuchenesa ropa.

Apple Cider Vhiniga

Apple cider vhiniga ndicho chikafu chaunogona kuvimba nacho mune zvose. gumbo nehudyu kusimbisa inoshandawo.

Sanganisa chikamu chimwe chete muzvitatu chemaapuro cider vhiniga isina kusefa nekokonati kana mafuta omuorivhi. Uchishandisa musanganiswa uyu, simbisa chiuno chako nemakumbo uye ugare wakadaro kwemaminitsi makumi matatu. Zvadaro sukurudza nemvura. Dzokorora kurapwa uku kaviri zuva rega rega.

Apple cider vhiniga inoderedza nzara, inoita basa rinokosha pakudzora huwandu hweglucose inoburitswa mumuviri mushure mekudya, uye inobatsirawo kuputsa mafuta emuviri. Inobatsira kubvisa chepfu kubva mumuviri.

kofi

kofi yako caffeine Ichokwadi chinozivikanwa nemunhu wese. Asi vazhinji vedu hatizive kuti ine antioxidants. Uye izvi zviviri zvinoshandiswa zvinobatsira kusimbisa uye kugadzira ganda.

Wedzera humwe huchi kune chipunu chekofi uye sanganisa kusvikira wawana gobvu. usati wageza hudyu nemakumbo ako crawl. Wapedza kuomesa, zora nemaoko akanyorova wozogeza nemvura. Dzokorora kurapwa uku kaviri kana katatu pasvondo.

Caffeine inozivikanwa kuti inobatsira kuyerera kweropa kuganda, nekudaro ichiendesa hunyoro kubva paganda nekuisimbisa. Zvakare, makirimu ane caffeine sechinhu chikuru akawanikwa achiita zvinoshamisa pakubvisa zvinwiwa kubva munzvimbo dziri pakati pemasero.

Hudyu uye Makumbo Kusimbisa Maekisesaizi

Usakanganwa kudziya usati watanga maekisesaizi.

Basic shuttle movement

Iyo yekutanga sit-up kufamba ndeimwe yeakakosha muviri kusimbisa maekisesaizi. Gara pasi makumbo ako akakotama pamabvi ako.

Zvigunwe zvako zvinofanira kunge zviri kumusoro uye zvitsitsinho zvako zvinofanira kuva pasi. Isa maoko ose pedyo nenzeve dzako. Simuka nekudzika pasi sepavhavha.

Zvitsitsinho zvako hazvisimuke kubva pasi uye tsoka dzako dzinoramba dzakakotama uye dzakagadzikana. Kusiyana kwekufamba kubva kune shuttle ndechokuti maoko haana kubatanidzwa shure kwemusoro.

kufamba akagwara

Iyo inozivikanwa seye ballet movement. Iyo squatting movement yakaoma zvikuru, asi inobatsirawo zvikuru pakusimbisa. Isa maoko ako muchiuno chako.

Kotama pakona ye45-degree tsoka dzakavhurika uye zvigunwe zvakanongedza kunze. Mamiriro ako anofanira kunge ari pamufananidzo. Chengetedza musana wako wakatwasuka sezvaunokwenya. Verenga kusvika ku20 uye simuka zvishoma nezvishoma. Dzvinya glutes yako paunenge uchisimuka.

Dzokorora kufamba kanenge ka10.

kufamba kweflamingo

Kufamba kweflamingo kunoshanda mhasuru dzehudyu nemakumbo pamwe chete netsandanyama dzezasi. Kubva panzvimbo yakamira, kanda gumbo rako rekuruboshwe kumashure.

Mumamiriro ezvinhu aya, ruoko rworuboshwe runofanira kuva pachiuno uye ruoko rworudyi runofanira kuwedzerwa mberi. Edza kuenzanisa nenzira iyi uye kurebesa torso yako kusvikira chifuva chako chakaenzana pasi.

Mushure mekubata kwemasekonzi gumi, dzokera kunzvimbo yako yekutanga. Dzokorora kufamba ka10 pagumbo rimwe nerimwe.

Vanotanga vangawana zvakaoma kuenzanisa. Paunodzokorora kufamba nguva dzose, uchaona kuti unogona kuzviita nyore nyore.

kufamba kwedatya

Iyo frog pose ibasa rakanakisa rekushanda kunze kwemuviri wepasi. simbisa matako yakagadzirirwawo

Tambanudza makumbo ako, isa maoko ako pamabvi ako uye ubatanidze maoko ako pamwechete.

Fambisa chiuno kumusoro uye pasi.

Iwe unofanirwa kumira wakafanana nepasi paunenge uchiita kufamba. Dzokorora kufamba kanenge ka20.

Usagare pachigaro

Sendamira kumashure kwechigaro kumadziro. Gara pamucheto wechigaro tsoka dzakati sandara pasi uye mabvi akabhenda.

Yambuka maoko, isa ruoko rumwe norumwe kune rimwe bendekete.

Sendamira pachigaro. Sendamira mberi uye zvishoma nezvishoma simuka nemapendekete uye kumashure zvakananga.

Gara pasi zvishoma nezvishoma. Dzokorora kusvika ka10.

kusimudza ibvi

Rara pauriri kana meti wakatambanudza makumbo ese. Fambisa ibvi rekuruboshwe uchienda kuchipfuva.

Shandisa maoko maviri kuti zvinyoronyoro uunze ibvi pedyo nechipfuva.

Bata ibvi rako munzvimbo iyi kwemasekonzi gumi usati wadzokera kunzvimbo yekutanga.

Dzokorora nerimwe gumbo. Ita basa iri ka10 negumbo rimwe nerimwe.

Inner Hip Stretch

Gara wakafuratira kuseri kwechigaro. Simudza gumbo rako rekurudyi woisa chidzitiro chekurudyi pachidya chekuruboshwe ibvi rekurudyi rakatarisa kudivi.

Nyatsodzvanya pachidya chekurudyi neruoko rumwe kusvika wanzwa kuramba. Kuchengeta musana wako wakatwasuka, kotamisa hudyu zvishoma mberi. Fema zvishoma nezvishoma paunenge uchiita izvi.

Bata nenzira iyi kusvika kumasekonzi makumi matatu. Dzokorora nerimwe gumbo.

External Hip Stretch

Gara nemusana wako wakatwasuka, makumbo akatambanudzwa.

Benda gumbo rako rekuruboshwe uye uyambuke pamusoro pegumbo rekurudyi kuitira kuti gumbo rekuruboshwe riri pedyo nebvi rorudyi.

Shandisa ruoko rwerudyi kusunda ibvi rako rekuruboshwe rakananga pabendekete rekurudyi kusvikira wanzwa kuramba. Exhale zvishoma nezvishoma. Usambosundidzira kusvika pakurwadziwa.

Bata nenzira iyi kusvika kumasekonzi makumi matatu. Dzokorora nerimwe gumbo.

Kaviri Sided Hip Kutenderera

Rara wakafuratira pasi kana meti wokotama mabvi ako. Tambanudza maoko kure nemuviri.

Kuchengeta mabvi pamwe chete, kudzika kusvika pasi kune rumwe rutivi rworuboshwe. Edza kuchengeta zvidya zviri perpendicular kune muviri.

Dzorera musoro kurudyi. Iva nechokwadi chokuti mapepa maviri akasimba pasi. Bata nzvimbo iyi kusvika kumasekonzi makumi matatu.

Zvishoma nezvishoma simudza mabvi uye dzorera musoro kunzvimbo yekutanga. Dzokorora nerumwe rutivi.

Hip Lift

Mira netsoka dzako chiuno-upamhi zvakaparadzana uye wakatarisa kumadziro. Isa maoko pamadziro kuti zvienzane.

Benda ibvi rako wodzokera kumashure netsoka yako yekurudyi.

Benda ibvi rako rekuruboshwe zvishoma, uchiona kuti haripfuuri zvigunwe. Simbisa mhasuru dzehudyu yako.

Iwe unofanirwa kuona kakudhonza kakunzwa kumberi kwehudyu yekurudyi nechidya.

Chengetedza nzvimbo iyi kusvika kumasekonzi makumi matanhatu. Dzokorora nerumwe rutivi.

Hip Extension

Mira netsoka dzako chiuno-upamhi zvakaparadzana uye wakatarisa kumadziro. Isa maoko pamadziro kuti zvienzane.

Simbisa mhasuru dzako dzemudumbu uye chengeta musana wako wakatwasuka.

Zvishoma nezvishoma wedzera gumbo rekuruboshwe shure kwemuviri. Wedzera gumbo kure kumashure sezvinobvira. Bata nzvimbo iyi kwemasekonzi mashanu.

Dzokera kunzvimbo yekutanga uye dzokorora ka10.

Ita chiitwa nerumwe rutivi zvakare.

Hip Abduction

Mira netsoka dzakaungana dzakatarisana nemadziro.

Isa maoko pamadziro kana muhudyu kuti ive pakati nepakati.

Simudza gumbo rekuruboshwe zvakakwirira sezvinobvira pasina kutenderedza mahudyu. Ibate seizvi kwemasekonzi mashanu.

Dzokera kunzvimbo yekutanga uye dzokorora ka10. Ita chiitwa nerumwe rutivi zvakare.

Bridge

Rara pasi pauriri kana meti. Benda mabvi uye ubate maoko nemativi. Isa zvanza zvako pasi. Zvishoma nezvishoma simudza chiuno uye udzikise kubva pasi. Ramba uri munzvimbo iyi kwemasekonzi mashanu.

Zvishoma nezvishoma dzokera kunzvimbo yekutanga, dzikisa musana wepamusoro kutanga uye shanda uchienda kuhudyu. Dzokorora kusvika ka10.

Hip uye Back Lift

Rara wakarara pasi kana pameti. Benda mabvi. Uchishandisa maoko ese, dhonza mabvi akananga kuchipfuva chako.

Ne exhale imwe neimwe, isa mabvi zvishoma pedyo nemapfudzi. Usaenda kure kupfuura zvakasununguka.

Bata munharaunda iyi kwemasekondi makumi matatu, apo mabvi ari pedyo nemapfudzi sezvinobvira.

Kana iwe ukaita maekisesaizi aya nguva nenguva kakawanda pazuva, uchaona kusimba muhudyu nemakumbo.

Dzimwe Nzira dzekusimbisa Hip uye Makumbo

Mukuwedzera kune maekisesaizi uye mafambiro, maitiro anotevera hudyu negumbo kusimbisa ichashanda kune

furo roller

furo roller, simbisa matako Icho chinhu chinobatsira che Unogona kuzviwana pazvitoro zvemitambo. Shingai matako foam roller ye:

– Rara wakatarisa pasi pafuro roller pasi pebvudzi, pazasi pehudyu yekuruboshwe.

– Isa mawoko pasi kuti uremu hubve pahudyu.

- Fambisa gumbo rako rekurudyi kudivi, pfugama ibvi rako pakona ye90 degree.

- Ramba wakatambanudzira gumbo rekuruboshwe kuseri kwemuviri nezvigunwe zvekutsigirwa.

- Kukungurutsa hudyu yekuruboshwe pamusoro pepuro roller nekumashure. Ramba uchifambisa iyi kwemasekonzi makumi matatu.

- Dzokorora kakawanda pazuva kumativi ose.

Massage

Kuomesa matako Kukwiza nzvimbo iyi kuchashanda. Massage inobatsira kuputsa mavanga, kunatsiridza kutenderera uye kuderedza kurwadza kwemhasuru. Shandisa mafuta echisikigo akadai sekokonati kana mafuta omuarumondi semafuta ekuzora. 

tembiricha

Kuisa bhodhoro remvura inopisa muhudyu kunogona kuderedza kushushikana kwemhasuru. Shandisa kurapwa uku kakawanda pazuva kana zvichidiwa.

Usambofa wakaisa kupisa kune kukuvara kwechangobva kuitika sezvo kunogona kuwedzera kuzvimba. Semitemo yakawanda, shandisa ice mukati memaawa ekutanga e72 ekukuvara kuti uderedze kuzvimba nekuputika.