Unoderedza uremu hwepamuviri here?

Zvemukati

• Ngozi dzechinyakare mudumbu
• Nzira chaiyo yekuita mudumbu
• Kuita mudumbu mazuva ese kwakaipa here?
• Kuita dumbu nekurema kana kugara

Abdominal mazoezi kana akaitwa nemazvo akakosha kutsanangura dumbu mhasuru, kusiya dumbu riine 'matanhatu-pack' chitarisiko. Nekudaro, avo vakafutisa vanofanirwa kuisa mari mumaeerobic kurovedza muviri, senge kurovedza bhasikoro uye kumhanyisa pane yekutsika kupisa mafuta uye kuitira kuti dumbu rigone kumira.

Kudzidzira chete echinyakare mudumbu kurovedza muviri, kuve nemafuta akaunganidzwa mudumbu dunhu hakuna kukwana kuti uderedze huremu, kana kurasikirwa nedumbu, nekuti chiitiko ichi hachina yakakwira caloric mari uye ivo havana kunyatsonaka pakupisa mafuta.

Ngozi dzechinyakare mudumbu

Tsika yemimba yekurovedza muviri inogona kukonzera matambudziko kumashure, senge kumashure, mutsipa uye kunyange herniated disc kuvandudza, kana ichiitwa zvisirizvo. Nekudaro, kune misiyano yakati wandei yekurovedza muviri, iyo kana ikaitwa nemazvo, haikuvadze musana.

Nzira yakanakisa yekugara-pasi pasina kukuvadza musana wako, ndeyekuita akasiyana siyana ma-sit-up, uchishanda kwete chete rectus abdominis, asiwo dumbu repazasi nemativi.

Nzira chaiyo yekuita mudumbu

Ona maitiro ekusimbisa dumbu pasina kukuvadza musana muvhidhiyo:

Iyo yekumberi puranga ndiyo imwe yenzira dzakanakisa dzekushandira dumbu, sezvo ichishanda dumbu rese renharaunda, zvese zviri kumberi, kumashure uye kumashure, kwete kukuvadza musana kana mamiriro.

Chero ani zvake asingakwanise kuchengetedza iyi static masekondi makumi maviri, anofanira kuichengeta kwenguva yakareba sezvinobvira uye ozogovanisa kukosha uku ne2, kuita matatu seti. Semuenzaniso: kana iwo muhombe unokwanisa kuitwa nemasekondi gumi, anofanirwa kuita seti nhatu yemasekonzi mashanu, achichengeta tsandanyama dzemudumbu nguva dzose dzakabatwa zvine mutsindo uye musana wakatwasuka sezvinobvira.

Kuita mudumbu mazuva ese kwakaipa here?

Kuita chiitiko chemuviri (kumberi kana padivi bhodhi) hakukuvadze musana uye hakukuvadze. Zvisinei, kurovedza muviri kumwechete hakufanirwe kuitwa mazuva ese, kuitira kuti tsandanyama dzizorore uye, nekudaro, dzikwanise kugona kwadzo, kugadzira mhando yebhandi rechisikirwo risingazopise mafuta akaunganidzwa munzvimbo ino, asi inogona kuvandudza chitarisiko, zvichisiya dumbu richinyatso kutsanangurwa uye risina cellulite.

Kuita dumbu nekurema kana kugara

Izvo hazvikurudzirwe kuita huremu kugara-kumusoro, nekuda kweiyo ingangoita njodzi yekukuvara kwemuzongoza.

Nekudaro, iyo yakanakira ndeyekuti munhu wacho ataure nemudzidzisi wepanyama uyo anogona kuratidza mhando yemudumbu yakanyatsokodzera zvido zvavo chaizvo, asati aita chero kurovedza muviri kumba kana kunzvimbo yekurovedza muviri.

Heano mimwe mienzaniso yezviitwa zvemuviri:

• 6 kurovedza muviri kutsanangura dumbu kumba

• Exercises kutsanangura dumbu pasina abs