Choyamba, ndikofunikira kusankha nthawi yayitali yoti "mwachangu". Ngati kusala kudya kuli masiku atatu kapena asanu kapena asanu ndi awiri, ndipo mulibe chochitika chamaphunziro kumbuyo kwanu, ndiye kuti yankho ndilopanda pake: simungathe kupopa minofu ya peritoneum mwachangu kwambiri. Ngati tikulankhula za nthawi ngati mwezi, ndizotheka "mwachangu" kutulutsa atolankhani pansi pazinthu zingapo.
Momwe mungapopera mwachangu atolankhani ndikuchotsa m'mimba
Chofunikira ndikuti mawonekedwe ang'ono ndi minofu yamphamvu sizofanana. Pokhudzana ndi minofu yolimba ya peritoneal, magulu osankhidwa bwino a masewera olimbitsa thupi ndi machitidwe azolimbitsa thupi amatha kuthana ndi izi mosavuta. Koma mimba yopyapyala ndi chiuno chopyapyala ndizotsatira zake, zoyambirira, za zakudya zoyenera komanso kukhala ndi moyo wathanzi.
Mutha kupopa minofu ya peritoneum, kwinaku mukukhalabe ndi m'mimba mwa saggy flabby. Uku ndikulingaliranso kwina kwachilendo kuti zolimbitsa thupi m'mimba zitha kuthandiza kuchotsa mafuta am'mimba.
Choyamba, thupi la munthu limachepa mofanana, ndizosatheka kuchotsa mafuta osungika m'mimba, koma muzisiya m'matako. Kachiwiri, zolimbitsa thupi m'mimba ndimphamvu zophunzitsira (zomwe cholinga chake ndikukulitsa mphamvu ya gulu limodzi laminyewa), ndipo sizifuna kugwiritsa ntchito mphamvu zambiri mthupi. Kuchepetsa thupi mwa kuphatikiza zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi - kuchita masewera olimbitsa thupi ndi kuwonjezeka kwa mtima ndikukhala ndi magulu angapo am'magwiridwe antchito nthawi yomweyo, mwachitsanzo, kuthamanga kapena kulumpha chingwe.
Kodi ndizotheka kupeza m'mimba mosabisa
Izi zimadalira kusiyana pakati pa mimba yam'mimba yomwe ilipo ndi yomwe ikufunidwa, kuchuluka kwamafuta, kumakhala kovuta kwambiri kunena kwa iwo. Mulimonsemo, sizingatheke kuthana nawo mwachangu, izi zitha kutenga kuchokera miyezi ingapo mpaka zaka zingapo.
Muyeneranso kulingaliranso za kadyedwe kanu, zakudyazo zimatha kupereka zotsatira, koma ndikubwerera kuzakudya zakale, mafuta amabwerera.
Momwe mungapampu mpaka makina osindikizira mwachangu kwambiri
Ziyenera kumveka kuti abs yolimba ndikulera abs sizofanana. Minofu yophunzitsidwa ya rectus abdominis ikhoza kukhala ndi kacube kachulukidwe ngati voliyumu yake sinawonjezeredwe ndi maphunziro apadera.
Zimatengera malo otchedwa "volumetric" malo ophunzitsira komanso nthawi yochuluka kuti ma cubes awonekere m'mimba. Ndikosavuta kuti amuna azikulitsa kuchuluka kwa minofu chifukwa cha mawonekedwe a physiology; ngati palibe mavuto onenepa kwambiri, ndiye kuti mutha kuthana ndi miyezi itatu kapena isanu. Ndizovuta kwambiri kuti amayi akwaniritse mitunduyi, maphunziro awo "voliyumu" adzakhala osiyana kwambiri ndi amuna. Zidzatenga atsikana ndi amayi kuyambira miyezi isanu ndi umodzi kuti ajambule malo okondedwa pamimba.
Momwe mungapangire atolankhani mwachangu komanso moyenera
Ngati cholinga chake ndikulimbitsa minofu ya peritoneum, ndipo mafuta omwe ali pamimba kulibe kapena amakhutiritsa, ndiye kuti, kutsatira malamulo angapo, mutha kukwaniritsa mwezi umodzi:
- Sankhani malo ophunzitsira kutengera mulingo wamaphunziro anu. Kuchita masewera olimbitsa thupi kuyenera kuyambitsa kutopa komanso kutentha paminyewa yam'mimba yomwe imasowa maola angapo mutaphunzitsidwa.
- Unikani mosamala njira yochitira masewera olimbitsa thupi onse, onani komwe mikono, miyendo, mafupa a chiuno ndi mutu zimagwirira ntchito. Maphunzirowa amasiya kugwira ntchito ngati njirayo iphwanyidwa.
- Onetsetsani kuti atolankhani afika pothina nthawi yochita masewera olimbitsa thupi, kuphunzira ndi kutakasuka m'mimba sikupereka zotsatira.
- Osanyalanyaza kutentha ndi kutambasula. Amafunika osati kungochepetsa kuvulala ndi kupindika, minofu yotenthedwa bwino imayankha bwino kupsinjika, ndipo maphunziro amakhala othandiza.
- Musaiwale za kupuma koyenera panthawi yochita masewera olimbitsa thupi - mpweya umayenera kuchitika panthawi yomwe mukuyesetsa kwambiri.
Tsatirani njira yophunzitsira popanda kudumpha makalasi. Komanso, musachulukitse minofu. - Mimba panthawi yophunzitsidwa - kupweteka kwakanthawi kwa minofu kumatha kusokoneza nthawi yanu yophunzitsira.
- Phatikizani zolimbitsa thupi momwe mumazolowera zovuta, nthawi ndi nthawi ndikusintha zovuta.
Njira yachangu kwambiri yopangira abs ndiyo kuphunzitsa pafupipafupi komanso moyenera.
Simuyenera kukhulupirira zida ndi mitu yayikulu "momwe ndidapopera atolankhani mwachangu", kuwunika pamasamba otere nthawi zambiri kumalipidwa ndi opanga zida zolimbitsa thupi, zida zamasewera ndi zowonjezera zowonjezera pazakudya.
Momwe mungaphunzirire moyenera komanso mwachangu kutulutsa atolankhani
Yankho losavuta kwambiri ndikuphunzitsa ndi mphunzitsi - amathandizira, kuwuza ndikuwongolera. Ngati palibe ndalama kapena nthawi yofunsira payekha, pali zinthu zambiri pa intaneti zomwe zaperekedwa kuti ziziphunzitsa minofu ya m'mimba.
Ndikoyenera kutchera khutu kumavidiyo omwe amaphunzitsa olimbitsa thupi, mwachitsanzo, Elena Silka kapena Yaneliya Skripnik, amasankha zolimbitsa thupi kuti akwaniritse zolinga zosiyanasiyana komanso maphunziro, awonetsetse mwatsatanetsatane ndikukambirana momwe angachitire zolimbitsa thupi. Pazinthu ngati izi, monga lamulo, pali magawo omwe ali ndi mayankho a mafunso omwe amapezeka kwambiri. Mukamatsatira upangiri wawo, mutha kuphunzira msanga njira yolondola ndikuponyera abs yanu.
