Uqheliso for esiswini kokuba luzelwe. Uqheliso ngokuba retaining esisu emva kokuba unina ukuzala oncancisayo

Ekugqibeleni Ixesha lokulinda umntwana umzimba yomfazi ivavanywa utshintsho olukhulu, hayi zonke kukhokelela ekuphuculweni ukubukeka kwayo yonke. Eneneni: landa secretion of special "ukukhulelwa ihomoni" uyakwazi ukujika iinwele elidangeleyo ndikwabuthathaka kwi ngobuyakayaka bavuyiswa iluhlaza, yenza indlela olukhangeleka buthuntu, nabayimilwelwe ukhazimle, nika ngokomoya jonga ekhethekileyo. Kodwa kwangaxeshanye, amaxolo esiswini, isifuba neengalo ulahlekelwa okubuyela kwimo yalo yangaphambili, kubonakala amanqaku ukuzolula, izihlunu esiswini ndasolula kwaye zikhula owalupheleyo, ekhokelela unokukhawuleza isisu ... Kwenzeka njani ukuba ukususa amanqatha belly emva kokuzalwa umama ibele? Msebenzi uza kunceda ukubuyisela kwezihlunu, kodwa nayiphi na imisebenzi yomzimba kufuneka aphathwe ngokuqaphela. Kutheni? Oku kungenxa yezizathu ezibini.

ingozi ngasese

Eyona nto ingumqobo yokuqala endleleni eya inani slim ngoko nangoko emva kokuzalwa - nakwimfuno yokwandisa ulondolozo elide lokuncancisa. Zezemidlalo enamandla lwebele unako emangalisayo ukuncipha, kwaye kwezinye iimeko, buncwane kwaye zivutha. Le ngozi yesibini - diastasis recti. Ngoko wabiza divergence esiswini izihlunu, apho umthambo enzima ziyingozi kakhulu kwaye nokuba kungakhokelela kumonakalo kwalapho. Ukumisela ubukho diastase kwaye bahlole ngokwaneleyo mkhamo kunye nobungozi inokuba ugqirha okuqeqeshelweyo oko.

Noko ke, asingabo bonke unina oselula nomntwana banako ukuya koogqirha ngaphandle kokuba kunyanzelekile, ingakumbi ukuba akukho mntu ukujonga emva kokuba usana kwaye kufuneka uthabathe nawe kuyo yonk 'indawo. Ngenxa yoko, amabhinqa amaninzi siguqula iliso ngeengozi afumaneka kwi-intanethi iseti random olulandelenayo ukuba esiswini emva kokubeleka uthabathe mzekelo, ukukhathaza iintlungu kwizihlunu (leyo, ngokuzenzekelayo, kusenokuba kubonisa inkqubo lwezidumbu, kunokuba impumelelo imithwalo).

Kufuneka wenze ntoni xa kuthe esiswini akafuni ukuhamba nkqu idayethi ufuna ukubuyela kwi imilo? Qala nge exercises ilula kakhulu nokuthantamisa engayi umonakalo rectus abdominis kwezihlunu uze uvumele ukubona esipilini wanqwenela Bukanomeva esinqeni.

"Bridge"

Asiyiyo yonke ukusebenzisa zanele ukususa amanqatha belly emva kokuzalwa umama lokuncancisa. Uqheliso ezifana "ibhulorho" - a ngaphandle emnandi: baya musa kukhokelela ekuthotyweni umthamo ubisi lwebele kwaye Musani ukubaphatha kakubi nkqu diastasis eqatha.

• Inyathelo 1. Lala ngomqolo, agobe amadolo, niphumle iinyawo zenu emgangathweni Wazolulela izandla zakho ecaleni umzimba. Thatha umoya ndaxhwitha isisu sakho.
• Inyathelo 2. Xa siphefumla, ngokucotha phakamisa isinqe ukuze umzimba eliphezulu na oyile umgca ngqo emathangeni emagxeni. Bamba kwesi sikhundla imizuzwana ezimbini: uthabathe enye ukuphefumla nzulu, koko uwukhuphe ngokucotha obusezantsi emgangathweni.

Exercise Modified "Hundred"

Uninzi imithambo kuba esisu emva nokuzalwa ulungiso zoqeqesho eyaziwa. Inguqulelo olucetywayo "amakhulu" ukuba kube lula kakhulu kwaye kwenziwa isincomo njengoko umthambo yokuqupha abafazi kutshanje abaye babelekile:

• Inyathelo 1. yokuqala iyafana naleyo ekusebenziseni ngasentla: elele ngomqolo, namadolo zityediwe, iingalo yayolulekele ecaleni emqolo, izandla neenyawo apha emgangathweni. Thatha umoya ndaxhwitha izihlunu zakho esiswini womelele.
• Inyathelo 2. Xa siphefumla, ngokucotha phakamisa intloko yakho, isuke phantsi kunye entanyeni, uthathe izandla zakho kude umzimba. Musa ukulibala ukuba ugcine izihlunu zakho esiswini kwi nengxabano rhoqo. Bamba kwesi sikhundla imizuzwana embalwa, uze wenze umoya omtsha nzulu kunye nokukhupha kancinane obusezantsi emgangathweni.

ezinyaweni yokuza-

Le mithambo idumileyo lokuba izihlunu esiswini kokuba luzelwe ziquka item ezithandwayo, njengoko ukuxutywa izandla okanye iinyawo. abathanda Fitness ngokuqhelekileyo zafakwa kwinkqubo ekusebenziseni kwayo efanayo kunye dumbbells okanye weighting ezikhethekileyo, kodwa lokuqala wobuyiselo isigaba Kukudandatheka akukho Kucetyiswa ukuba basebenzise izikhali kunye nezixhobo. Nakuphi na ukusetyenziswa olu hlobo iya kwenziwa ngaphandle ubunzima olongezelelweyo. Akhawunti umdla inikeza ukuguqulwa ngempumelelo imilenze zizalele nakuzo.

• Inyathelo 1. Lala ngomqolo yakho, ubeke iinyawo zakho ncwaba emgangathweni kunye amadolo akho onke. Phakamisa imilenze ngokwahlukeneyo ukuze amaqatha na kwi engile phantsi. Beka isandla omnye isisu sakho, kwaye eyesibini - emgangathweni ukugxininisa longeziwe.
• Inyathelo 2: Sukani izihlunu zakho esiswini ezicothayo, smooth uhlobo motion yaphakamisa imilenze ngaphandle de, ude uzive imeko yokwakha-up in izihlunu. Ngokufanayo Gcina iinyawo kunye.

Kwithambeka isinqe

Ezinye ukusebenza ukuba nesisu esithe emva kokuzalwa ziquka feetball ukusetyenziswa. Kuza kufuneka ibhola yesiqhelo enkulu zemithambo ngaphandle ukusebenza umyalezo. Kwithambeka isitya iya kuba nempumelelo ngakumbi bapasa nge ibhola, kodwa ke ukuba awunayo feetball, oku kunokwenziwa ngaphandle kwayo.

Lala ngomqolo, agobe amadolo akho uze ubeke iinyawo zakho emgangathweni okanye umthambo ibhola. Zokuqinisa izihlunu zakho esiswini kwaye itshintshe isinqe umva, ngokucinezela inxalenye esezantsi lomzimba phantsi. Bamba kwesi sikhundla imizuzwana emihlanu, ngoko phinda.

"Boat" (yoga)

Mhlawumbi sele babekuthanda yoga. Xa kunjalo, uzive ukhululekile bangadlulela eyingozi ozithandayo kunye babesima, practice ukuphumla nokuphefumla efanelekileyo. Ukuba awuqinisekanga izakhono zenu, zama ukuqalisa ukwenza elula ejolise isisu tuck emva kokukhulelwa.

Hlala phantsi ngamadolo akho onke. Zokuqinisa izihlunu zakho esiswini kwaye itshintshe kancinane umntla wakho ngoxa kokususa iinyawo zakho phantsi. Phakamisa ukunyathela kwakho, kude kube shins aziyo onxusene umgca phantsi. Ngasemva kufuneka ngqo, iinyonga - kwi-engile degrees asithoba. Yolula izandla zakho phambili ukwenzela ukuba kube lula ukugcina intsalela kule pose. Gcina le sikhundla imizuzwana ubuncinane ngamashumi amathathu.

"Right" Planck kaThixo

Eyaziwa umthambo ezingashukumiyo ukubuyisela esisu kokuba luzelwe. Okokuqala konke oko kukuthi, Kakade ke, ukuthetha malunga bar ezahlukeneyo ezininzi. Ingqalelo oomama abaselula makucelwe iplanga olusebenzayo "Dolphin", nto leyo efunekayo ukwenza ibhola zemithambo.

Thatha indawo ukuqala ukuba iirholithi, engqiyame iingalo zakhe phezu fitball kunye nemilenze ndinabile. Zokuqinisa izihlunu zakho esiswini kunye iinyonga, ukuqondisa umva yakho uze ubambe le sikhundla imizuzwana ubuncinane ngamashumi amathathu. Siya kuthathwa kwesi sikhundla asemgangathweni, nomtya Classic, kodwa ukwandisa ukuntsonkotha ziingcali Sicebisa usebenzise fitball, enika indlela yokuma kozinzo yonke.

Side abophe

Lala ngecala lakho, sizibeke phezu engqinibeni nye, ngubani na kuhambelana emagxeni. Cinezela ndawonye inyonga neenyawo, qiniseka ukuba ugcine ukulinganisela ze aphakamise ezinqeni off phantsi logama nje umzimba wakho akayi kufana umgca othe ngqo. Bamba isikhundla imizuzwana ubuncinane ngamashumi amathathu. Phinda kwelinye icala, kwindawo ezithandwa kwelinye icala. Xa sele kakuhle le mithambo ngenxa retaining esisu emva kokubeleka, ukongeza kwicala le bar liphuma iinyawo ezilishumi okanye ezilishumi elinambini ukusuka kwindawo yayo yoqobo. Oku kuphuculwa omncinci kuvumela uloliwe bhetele nemisipha ixolo kunye amathanga, ngokunjalo uphucule ubuchule bakho uhlale uphilile.

Kusenzima kakhulu?

Ukuba ufumana ubunzima kunye nokuphunyezwa ukuzilolonga ngasentla, mhlawumbi, qethe ulihlwempu nangaphambi kokuba umntwana azalwe. Khulu yokubuyiswa ukuvumelana angafanele ngayo - ingakumbi ukuba usancancisa. Shiya ukuzilolonga umngeni kuba kamva siye kakhulu elula:

• kukuphefumla ngenzolo. Le mithambo kuba esisu emva kokubeleka akumi iintshukumo prochuvstvovaniyu enzulu izihlunu esiswini in ukuphefumla. Vumela izihlunu kwemvumelwano ukwandisa kangangoko kunokwenzeka kwi inhalation nganye kunye nomphunga. Musa ukulibala ukuba kufuneka uphefumle nzulu kangangoko kunokwenzeka.
• cinezela Ingozi. Qala nale ngcamango ukuqala: elele phantsi. Nzima kumaphephandaba, acuthe izihlunu amaxolo, ngokungathi ukulungele ukuba Babesinqinda esiswini. Ukususela sikhundla, yenza iindidi lweentshukumo, ezifana baphakamise izandla elinye okanye zombini phezu kwentloko yakhe, bawurhuqa imilenze. Khumbula ukuba emva kufuneka kulala ngokupheleleyo phantsi.

Ukwandisa

qinisa imisebenzi esiswini kokuba luzelwe akuyonto ilula, kodwa ekuhambeni kwexesha ngokuqinisekileyo uya kubonakala ngathi ukuphumeza kuzo iye yaba lula kakhulu. Oku kuthetha ukuba sele kufuneka anyuse umgangatho yoqeqesho ukwenzela ukuba izihlunu musa ukukuqhela umthwalo efanayo yaye waqhubeka ukuba bomelele. Kukho iintlobo ezininzi crunches kunye neminye imisebenzi ejolise ndahlukane ngamanqatha kwemfuneko kwindawo esiswini kwaye efanelekileyo kwabo sele unayo eminye "namava" kwi qethe.

linegunya Colbert

Le ukuzilolonga kuyacetyiswa yi qethe ongumqeqeshi Petra Kolber, uye wadala iseti olulandelenayo ezifumaneka ngohlobo yemizuzu elishumi ividiyo.

• Inyathelo 1. Lala ngomqolo lakho, phakamisa imilenze yakho, agobe amadolo zakho kwi-engile degrees 90. Amaqatha kufuneka eyayingqalene emgangathweni.
• Inyathelo 2: Fumana izandla zakho emva kwentloko yakho (uyibhekise kufuneka bajonge ngokungqongqo kumacala ahlukeneyo, hayi phezulu) kunye balandele ukujiwuza, ephakamisa amagxa zakho phantsi.
• Inyathelo 3. ukolula imilenze yakho idiagonal, bawela amaqatha yakho na, Yolule iingalo zakho phezu kwentloko yakho. Bamba le sikhundla izihlandlo ezisibhozo, landela intshukumo iinyawo khosi "isikere". Buyela indawo yokuqala. Ngaba nabameli ezisibhozo.

lamba Modified ugxininiso elele

Ziziphi imithambo kokuba luzelwe (isisu, imilenze kunye neempundu ngaxeshanye) iingcali bancoma? Oku, ngaphandle kwamathandabuzo, ukutsiba ugxininiso elele. Bangakwazi ilungiswe njengoko uthanda - ngokuxhomekeke injongo yoqeqesho, inqanaba ukulungiswa komzimba womdlali kunye nemiba ekufuneka umthwalo. Le ndlela icetywayo ilungele kwabasaqalayo, amabhinqa kunye uqeqesho oluncinane kunye noomama abaselula imizimba ziye zibizwe ngokupheleleyo nokuzalwa komntwana.

• Inyathelo 1. Kusukela ndawo - squats, kodwa kufuneka ezintendeni ezibhityileyo kancinci phambili, engamarhoqorhoqo phantsi.
• Inyathelo 2: Ngokukhawuleza ukuhambisa iinyawo khosi ( "Ngena") emva ukuze ube kwindawo push-ups. Singavumeli kokunqumama, hambisa omnye imilenze enye ukuya kwindawo yokuqala.
• Inyathelo 3: Yenza 1-3 iiseti 5-10 kophindo.

Ukuba ufuna ukwandisa ubunzima loqheliso ukususa amanqatha belly emva kokubeleka ngokukhawuleza kangangoko kunokwenzeka, landela imilenze lamba enamandla emva naphambili endaweni ebubonisayo, ngakumbi 'amanyathelo. "

pushups

Push-ups bakuqeqesha zombini izihlunu ezingalweni, amagxa, esifubeni kunye namaphephandaba.

• Inyathelo 1: Thatha indawo ukuqala, bekwayame emgangathweni ngezandla zakhe neenzwane. Umgama phakathi ezintendeni kufuneka ngaphezu kancinci ububanzi kwamagxa.
• Inyathelo 2. Bend iingalo yakho esifubeni asezantsi, lo gama phakathi kwawo emgangathweni apho kuya kubakho malunga eziliqela cm.
• Inyathelo 3. Qinisa iingalo zakho uze uye phezulu ukuya kwindawo yokuqala.
• Inyathelo 4: Yenza 1-3 iiseti 10-20 kophindo.

umlenze kume kwi indawo lisalele

Ezi elwe imithambo nesisu emva osikwa yinimba xa uqala kubonakala nixolelane kakhulu, kodwa zisebenza kakhulu ekomelezeni Wasolula ngexesha lokukhulelwa nemisipha esiswini.

• Inyathelo 1. Lala phantsi, agobe amadolo zenu, iinyawo - on ububanzi ibhanti. Tsala esiswini. Isithende kuphumla phantsi.
• Inyathelo 2. Ukugcina isinqe nokungakwazi, abasezela, koko uwukhuphe, usebenzisa izihlunu zakho esiswini yokulungisa umlenze ekhohlo (hayi ukuya ekupheleni: amadolo kufuneka bent kancinci). Buyela indawo yokuqala.
• Inyathelo 3. imilenze nokuxuba, enze milembelele ezintlanu kwicala ngalinye. Ngcembe leyo inani ukuya kophindo ezilishumi.

Linegunya ithawula

Kusenokwenzeka ukuba phakathi ezininzi ezahlukeneyo ilenze olu guqulelo uya kufumana kakhulu ifanelekileyo. Ukuba kungekudala alidanisi kalula beemvavanyo ezicetywayo ukuba nsinya esisu kokuba luzelwe uya luncedo iguqulwe kwaye uguqulelo elinzima ukugoba.

• Inyathelo 1. Lala ngomqolo, agobe amadolo zakho. Buthi isandla kwiincam ngetawuli kwaye lifake ubude umndilili inxalenye engentla shins zakhe. Tsala iziphelo ngetawuli ezo nomlenze.
• Inyathelo 2. Thatha ukuphefumla nzulu, koko uwukhuphe iplagi isisu sakho, ephakamisa amagxa zakho phantsi. Bamba le sikhundla.
• Inyathelo 3. muncu kwaye ukhululeke izihlunu zakho esiswini izihlandlo-10 ukuya ku-12, ngokuthe ngcembe leyo inani ukuya koboniso lwe-20.

Ukuphakamisa imilenze ukusuka kwindawo lisalele

Lo msebenzi ingqalelo enye ukusebenzisa idumileyo kumaphephandaba.

• Inyathelo 1. Lala phantsi, agobe amadolo ninduluke izandla zakho ecaleni umzimba. Zokuqinisa izihlunu zakho esiswini uphose imilenze yakho nganye nganye ukuze bembande baseka onxusene umgca phantsi.
• Inyathelo 2. buthi amathanga iinyawo kunye ukuqondisa imilenze yakho, ngoko ngokucotha ukuthoba ukuba emgangathweni, obagcinela ijikelezisa zokubhala. Sebenzisa izihlunu zakho esiswini ukutsala iinyawo zakhe kwakhona kwaye ndiguqa ngamadolo abo ukuba babuyele kwisikhundla iqala.
• Inyathelo 3. Ingaba koboniso lwe-20.

Uqheliso for esiswini emva kokunikezelwa Dzhillian Maykls

Ingakumbi abo bafuna ukuba aphinde imilo ezilahlekileyo kwaye sizuze iziphumo kakhulu ngakumbi, imfanelo Umqeqeshi kwihlabathi-owaziwayo Dzhillian Maykls lenze iqela leenkqubo yokuzonwabisa azifani kumafa nokusebenza kwalo loqeqesho. Ngqo usebenzisa for esisu kunye emihlubulweni emva kokuzalwa thaca kwincwadi yombhali "Weight Loss for Beginners". Nanjengoko igama layo lixela, uqeqesho ecetywayo ayifanelekanga kuphela koomama abatsha, kodwa kwanabo ongakaze onomdla kwezemidlalo, kwaye (mhlawumbi) wazuza bubunzima obuninzi kwemfuneko. Ngokuqhelekileyo, umfazi ngamnye Emva kwenkqubo yokunikezelwa kunye nokufunyanwa umzimba ndidiniwe nga ngokuba isiqalo-phezulu lezemidlalo kwehle ubunzima. Dzhillian Maykls uyazi kakuhle indlela yingozi eli xesha umthambo ngokugqithiseleyo, yaye buqu ibonisa imisebenzi elula kakhulu engashiyi ukuba esisu kokuba luzelwe. Inzuzo ukuqina zoqeqesho yayo, ziyilelwe iintsuku ezingama-30, ukuba kukho imali eseleyo entsonkothileyo kunye ingqalelo zonke lolungu lomzimba. Umthwalo efanayo ngexesha elinye komeleza izihlunu balala, amathanga, esifubeni, amagxa.

Ukuze abasebenzisi thuthu lweenkqubo video yayo Michaels iqulunqe ikhosi olunzulu "Lose Weight iintsuku ezingama-30." Njengoko inkqubo kwabasaqalayo, ezi zifundo yokuzonwabisa kwenziwa kumanqanaba amathathu - yinkqubela zintsonkothe lokukhula kunye noqeqesho. Imisebenzi olusebenzayo esiswini kokuba luzelwe luthathelwa imithwalo eziqatha eendaba usebenzisa dumbbells.

Ukuba unomdla singaphelelwa nje ubunzima, abaninzi lendawo lift unokukhawuleza isisu ubuyele Bukanomeva esinqeni, kucetyiswa ukuba ufunde ukubuyekeza lwenkqubo 'nesisu Flat iiveki ezintandathu. " Le khosi ihlala enye kuphela kunye namaxesha nesiqingatha elide ngaphezu uqeqesho olusisiseko Dzhillian Maykls, kwaye igxininisa ngqongqo ucikido izihlunu esiswini. Naye HIIT - ekumgangatho ophezulu uqeqesho lokuphumla - kwaye iqulathe iiseti eziliqela, ukutshintsha imisebenzi Cardio namandla. Ngenxa sicatshulwa yenqanaba lokuqala ayikwazi umthwalo ubunzima umzimba, kodwa lenguqu ukuya yesibini kwinqanaba le program kuya kufuneka sithathe up ubunzima engaphezulu.

isondlo

Njengoko bathi abaxhasi indlela yokuphila esempilweni, ukusebenzisa akhawunti lomlimganiselo wempumelelo ekhulwini amabini kuphela. Esiseleyo ukuwa asibhozo kwi isondlo esifanelekileyo. Okwangoku, kukho iinguqulelo ezininzi kwenkqubo ebizwa ngokuba yi-PP. Enoba wena ukhetha ngokuba wena, Musani ukukulahla lo msebenzi. Ukususa fat ngesisu emva kokuzalwa imfuneko yokuba benze zonke iinzame kunokwenzeka.

Eyona ndlela ilula lwesondlo olufanelekileyo - alahle junk ukutya okanye anciphise ukusetyenziswa kwalo ubuncinane. Ukubandakanya zonke iintlobo sweets yingozi iimveliso ezempilo kunye nemilo, iimveliso yokubhaka, iimveliso semi-agqitywa, izinja ezishushu kunye ayi, sodas, iitshiphusi, crackers eliphekwe kunye nezinye "namaqebengwana". Uyacetyiswa ukunciphisa ukusetyenziswa izidlo ezinamanqatha (yehagu, imvana) kwaye endaweni yazo yenkomo, yemvu, umvundla, inyama yenkukhu. Nangona kukholelwa ukuba ngembiza ngokuvumelana imithetho yokutya okunempilo kufuneka usebenzise imifuno kunokuba ibhotolo okanye imajarini, enyanisweni, i-PP ayizamkeli ngembiza ngeoli. Uyakwazi ukupheka enekuku zakho ozithandayo, muffins kunye iziqa, kodwa kuphela ipani ngembiza elomileyo lesonka, kunye elungileyo non-stick ngeso lenyama. Inyama Qhotsa okulungileyo hlamarile.

version elinzima PP - yinto enjani yokudla eza kuphucula iziphumo ukuba anike imithambo emva kokuzala esiswini, emihlubulweni kunye kwamathanga. Ngokutsho nemithetho yayo kufuneka ukuba zidle 5-6 ngosuku iinxalenye ezincinane (200-300 g). Isidlo sasekuseni, ukudla iiproteins kunye nokutya okuziinkozo zityebi carbohydrate ezintsonkothileyo; emini - amafutha enempilo (ezifana amantongomane) kunye carbohydrate. Ngexesha lesidlo sasemini, kungakuhle ukudibanisa iiproteni ekunene, carbohydrate ezintsonkothileyo kunye nemifuno (oku kungaba inyama kunye nentlanzi izitya kunye isidlo icala yepasta okanye wetapile kunye isaladi yemifuno). Emini badle imifuno kunye nokutya iiproteins (inegwele ngcono), isidlo - kwakhona, iiprotheni kunye nemifuno. Ebusuku ukuba usele iglasi kefir okanye udle isonka samasi, kuba nkqu xa ulele umzimba aliyeki ukusebenza yaye kufuneka wemvula. Ukuba emini wena wenze umthambo olunzulu esiswini kokuba luzelwe, kungcono ukuba ukhetha kefir itshizi - enze protein zezilwanyana, luncedo kuphuhliso kwezihlunu.

Ukuba nzulu malunga ukudlala imidlalo, usenokuba ube nomdla isondlo kwezemidlalo. Okokuqala bonke abathanda fitness sinikele ingqalelo protein. shake okunezondlo kakhulu nemivalo protein zizityebi ngakwicala leeprothini lula msinyane - ukuba womeleze izihlunu kwaye kwandiswe ukusebenza ngokuncomeka uqeqesho lokukhulisa amandla.