Kodi Sema paketi sikisi? Ma abs amunthu sizomwe mukufuna kuchita. Anthu ambiri omwe anayesa maphunziro a m'mimba adzapeza kuti ngakhale angati azigudubuza m'mimba patsiku, sangathe kupanga mizere ya m'mimba, chifukwa chake?

Anthu omwe ali ndi abs-pack-pack abs ayenera kukhala ndi mafuta ochepa kwambiri, chifukwa mafuta owonjezera adzaphimba minofu, ndipo ziribe kanthu momwe mumagwira ntchito molimbika pa maphunziro a minofu ya m'mimba, simungathe kupanga mzere wa minofu ya m'mimba. Choncho, ngati mukufuna kukhala ndi minofu m'mimba, mfundo ndi yakuti mlingo wa mafuta m'thupi uyenera kuyendetsedwa pansi pa 18%, ndiyeno maphunziro a m'mimba a sayansi akhoza kukhala mofulumira kuti ayambe minofu ya m'mimba.

Ngati muli ndi mafuta ambiri m'thupi lanu, kapena muli ndi mafuta m'chiuno, muyenera kuchepetsa mafuta. Kuchepetsa mafuta kuyenera kuyambira pazigawo ziwiri: Choyamba, kasamalidwe ka zakudya, kutali ndi zakudya zosiyanasiyana zomwe zimakhala zosavuta kunenepa, makamaka mitundu yonse ya zokhwasula-khwasula ndi zakumwa. Tiyenera kuphunzira kudziphikira tokha, kudya masamba ambiri okhala ndi ulusi wambiri, kudya mafuta ochepa kwambiri, komanso kukhala ndi zakudya zopatsa thanzi katatu kuti tichepetse kudya zakudya zopatsa thanzi komanso kupewa kuchulukana kwamafuta. Chachiwiri ndi kulimbitsa masewero olimbitsa thupi, kutsatira kuthamanga, kusewera, aerobics, kuvina ndi njira zina, kutsatira ola 1 tsiku lililonse masewera olimbitsa thupi, akhoza kusintha kagayidwe kagayidwe, kulimbikitsa kuchepa kwa mlingo wa mafuta m'thupi, ndi njira yabwino kutaya m'mimba. mafuta. Ngati mukufuna kutsuka mafuta nthawi yomweyo, mzere wa minofu ya m'mimba umawonekera pang'onopang'ono, ndiye kuti mutha kuchitanso gulu la nkhanza zapamimba tsiku lililonse, kuti mafuta akatsika pansi pa 18%, minofu ya m'mimba. mzere udzawonekera pang'onopang'ono.

Pomaliza, pochita maphunziro nkhanza m`mimba, musati kuchita m`mimba mpukutu maphunziro okha, chifukwa m`mimba minofu gulu wapangidwa angapo ang'onoang'ono minofu magulu, sitingathe kuphunzitsidwa limodzi, koma kusankha zochita zosiyanasiyana kwa ozungulira, Mipikisano- ngodya chosema, kuti aphunzitse mzere minofu m'mimba mofulumira komanso mogwira mtima. Maphunziro a minofu ya m'mimba safunikira kuchita masewera olimbitsa thupi tsiku ndi tsiku, kuphunzitsa kamodzi tsiku lililonse kungatheke, kuphatikiza ntchito ndi kupuma, kupereka minofu ya m'mimba nthawi yokwanira yopuma, minofu imatha kukula bwino.

Otsatirawa amagawana nawo maphunziro amtundu uliwonse wa nkhanza za m'mimba, kuphunzira mayendedwe oyenera, chilichonse chamagulu a 4, gulu lililonse la 10-15 nthawi, kutsatira miyezi yoposa 2, mizere ya minofu ya m'mimba imatha kuwoneka posachedwa. Zochita 1. Gona chagada ndikugudubuza mimba yako
Chitani kubwereza 15 kwa seti 3

Sunthani 2. Phimbani mawondo anu kumbali zonse ziwiri

Chitani kubwereza 10 pa seti 3

Action 3, lateral kugwada mwendo mwendo,

Zochita 4. Miyendo yam'mbuyo kumbuyo kwanu

Gwirani kwa masekondi 30 ndikubwereza kwa seti 3

Sunthani 5. Russian Twist

Gwirani kwa masekondi 30 ndikubwereza kwa seti 3

Chikumbutso chomaliza: Pambuyo popanga chithunzi cha m'mimba, muyeneranso kusunga maphunziro a 1-2 m'mimba mwachisawawa pa sabata, ndikupewa kulemera, kuti mupewe kuwonongeka kwa minofu ya m'mimba kapena kuphimba mafuta. Pokhapokha pokhala odziletsa mokwanira ndikumamatira ku abs wanu mungathe kusunga bwino abs yanu.

Action 3, lateral kugwada mwendo mwendo,