Oksisayz - yatinofema uye kukura mutete. Oksisayz pamwe Marina Korpan

Oksisayz - rakasiyana kunzwisisa aikosha kufema zviitwa, achitambanudza uye kunofambira mberi zvinhu simba kudzidzisa, nechinangwa kuderedza subcutaneous mafuta uye zvinonyatsorehwa nokusimbaradza dzemuviri. ino dzakatangira kuUnited States uye rakakurumbira Kishi nyika, yava kunokwana nyanzvi mudzidzisi uye murayiridzi Marina Korpan vane dzidzo mavhidhiyo ari kuwana zvakawanda uye dzakakurumbira zvikuru.

A zvishoma nhoroondo uye nheyo kushanda oksisayz unyanzvi "Kufema chegomba dzakaonda"

Danae kufema chidobi yakazokudziridzwa neAmerican mudzidzisi Dzhil Dzhonson, uyo akavaka chaidzo yemichato mweya wake yakaoma, danho nedanho zvakadzama tsandanyama ndichisveerera uye vakabata kunofambira mberi kunoisawo. Chirongwa zvinosanganisira zvimwe zvinhu Bodyflex, yoga, uye Pilates callanetics, asi yose iri rakasiyana nemamwe uye yepakutanga nzira.

Nheyo nokushanda zvakaoma oksisayz yakavakwa pamusoro kubatanidzwa reokisijeni ari muviri metabolic kwendangariro. Sezvo masero mafuta akaumbwa kabhoni, vanogona kuva oxidized pamwe kufema kurovedza zvakakodzera, nokudaro kuderedza Vhoriyamu muviri zvakarurama akakwirira. nzira iyi haatarisiri unyanzvi kana zvimwe zvokushandisa uye panguva imwe chete anotora zvishoma nguva - anenge maminitsi 20 pazuva.

Zvakanakira oksisayz maitiro kurovedza

Nheyo ino kunoratidzwa munhu sequential kuurayiwa mamwe matanho diaphragmatic kufema, izvo kuwedzera mbiri kuzivisa pfungwa (kutora mweya), uyewo zvinosanganisira zvinhu zvakadai dovdoh uye dovydoh. Nokuda kuti unyanzvi iri nguva is mweya, riri kuonekwa zvikuru pane dzimwe nzira dzakafanana.

Plus chirongwa ichi kufema hakusi chete zvinogoneka kubvisa zvakawandisa mafuta, asiwo Qualitative kuvandudzika utano hwevanhu. Nokuda vanoshingaira okisijeni saturation muviri unyanzvi oksisayz "fema uye kurasikirwa uremu" akakwana vaya vanotambura BP, chirwere cheshuga, nezvinetso zvetsandanyama nemapfupa maitiro uye zvimwe zvirwere. Kufema kurovedza normalizes BP, anovandudza pezvakaitwa wokufambisa uye anobatsira rokugadzira zvakakuvadza tishu.

Kusimbisa mumapoka makuru mhasuro

Kunyange zvazvo makirasi oksisayz yakavakwa pakufema zvakakodzera, mukufamba kuurayiwa ravo zvinobatanidzwa guru yakawanda tsandanyama. Kunofambira mberi muviri DC voltage uye kushingaira zvinyama oxygenation kubvumira dzakatsarukana kuwedzera kwetsandanyama, izvo zvinozoita Inowedzera kuti muviri yacho muviri.

Izvi zvinosanganisira zvimwe macalorie uye kuderera eThe mune dambudziko munzvimbo. Uyezve, simba tsandanyama - ndiko kuti basa isingachinji kumwoyo, uyewo rakaisvonaka kudzivirira zvirwere zvetsandanyama nemapfupa hurongwa.

Zvokungwarira uye contraindications

Pasinei nokuti hurongwa oksisayz "yatinofema uye kukura dzakaonda" rinoita sokuti kuva nyore uye nyore kushandisa, hairevi zvose. Chekutanga, zviri yakatonyanya kune vanhu vari kuedza kubvisa mafuta deposits mudumbu, maoko uye shure, sapamazuva zviitwa zvinobatanidzwa ndiyo yokumusoro chikamu muviri. Chechipiri, pane zvausingakwanisi - haina kukurira vakadzi vane pamuviri uye vanhu vachangobva aisava kushandiswa. Contraindicated ichi kufema kurovedza sezvo avo kuti vanotambura nezvirwere zvakadai chikofu, pfari, vakawanda bundu, vakawedzera intracranial kumanikidzwa, chirwere cheitsvo, uye kufema dzomuviri. Hazvina kunaka kuti vashandise zvigadzirwa zvemazuva ano ichi uyewo nguva zvinotapukira uye nemavhairasi zvirwere.

The chaiyo mugumisiro kushandisa unyanzvi

oksisayz chidobi uremu zvinonyanya inoshanda chete pachiimbwa kudya zvinovaka muviri uye kushaya tsika dzakaipa. Kana zvisizvo mafuta uye zvinozipa, mugumisiro hazvigoni kutarisirwa kubva ichi kufema unyanzvi.

Asi kana zvaitwa zvakanaka kudya kwenyu, uyewo yakakwana mvura yaunodya uye zvakafanira kuti muviri nezvinovaka muviri uye mavhitamini, oksisayz unyanzvi chinhu kwazvo kushandisa mukurwisa yokufutisa uye vhoriyamu. Not zvakaipa kuitawo nguva yenzendo, uye kana permit utano, hazvizovi kuvhiringidza dzimwe zvakakwana muviri.

Zvinotarisirwa pamusoro Implementation nzira

Kuti vabudirire aida mugumisiro inofanira kugara makirasi. The yakanakisisa Ipfungwa - zviri kwemaminitsi 20 zuva nezuva. Kuita unyanzvi nguva nenguva, kunyange pamusoro yakareba nguva, haazogumisi zvinozoita.

Zvinofanira kuchinja nezuva kudya - kurerutsa kushandisa chakagadzirwa zvigadzirwa, uye zvokudya ane zvakawanda siyana, preservatives, stabilizers, uye dzimwe yokuvirisa zvakafanana. Menu, akasiyana-siyana miriwo, michero, bota nezvinogadzirwa nomukaka. Uyewo zuva kushandiswa mvura inokosha zvakakwana - zvichaita rikurumidze muviri uye kubatsira kubvisa zvakawandisa mafuta deposits.

Basic kufema oksisayz nzira uye unyanzvi kwayo Implementation

Tisati mberi zvakananga kuita kunofambira mberi kurovedza uye ndichisveerera zvinhu, zvakafanira kuti tive kufema kwenzira oksisayz unyanzvi. How kufema zvakarurama - iyi ndiyo imwe zvinoshandiswa kugona chirongwa ichi, izvo zvinokosha hwakazotevera matanho okutanga. chinhu ichi anofanira kuunzwa automaticity, kazhinji zvinotora masvondo maviri.

Kudzidza Kufema zvakakodzera ine mumatanho akawanda:

1. Anofanira kuva akarurama, tora zvipande shure uye mukotamise mabvi ako zvishoma. Pashure paizvozvo unofanira uswedere mudumbu, asi kwete kwazvo, uye zvishoma vasundire mberi chiuno.
2. Zvino tinofanira kutora befu kuburikidza mhino yako utambanudzire kuti abdominal tsandanyama kunombata zvakawanda mhepo matatu nokukurumidza kundosvikira.
3. Izvi zvinoteverwa befu nomuromo wako, usanetseka tsandanyama dzako uye kufambisa chiuno shure.
4. Panoperera nedzinovengwa achiteverwa matatu anokurumidza kupedza kununurwa mumhepo.

kutevedzana Izvi fanira iri nzira oksisayz "fema uye kurasikirwa uremu." Exercises anoteererwa mu kunofambira mberi chimiro uye akaumbwa zvinogara mana nzira afemeruke. Nokuti vaya vari kutanga kuva unyanzvi ichi, nhamba repetitions nzira iyi inofanira kunge kanenge 10 nguva.

Basic muviri maitiro oksisayz

To musi, pane zvakawanda nemhando dzakasiyana kurovedza nokuda oksisayz, asi vanhuwo ndedzinotevera:

divi Munotatamura

Kuti aite izvi, unofanira kuva akananga, tora mapendekete ako shure, mabvi zvishoma wakakokonyara, simudza rwenyu rworudyi ruoko uye mukotamise wake zvakanaka pasina anodonha mberi kana shure. Bata Makogon ichi chinofanira kuitwa 4 kufema kutenderera. Exercise rinofanira kudzokororwa katatu kurutivi rumwe norumwe.

Squat pamadziro

Need kusimuka pamadziro, waishandiswa kuzorwa naro ngaatarire shure uye ugare pasi. Kana pazvidya zvinofanana pasi, unofanira ruoko maoko ako, Svinai navo muchanza choruoko rwake pamberi chipfuva uye kuita 4 kufema yatinofema. Dzokorora chiitwa vanofanira kuva-mafuro matatu.

pushups

Zvakakodzera kutarisana parusvingo uye dzakaonda maoko ake pamusoro rworudyi pamberi pechipfuva. Izvi zvinoteverwa kusunda kupota uye achitandadza kunonyanyisa kushushikana pamusoro zvigunwe zvako uye uve mutsetse muviri ari yakarurama mutsetse. Kugara kunofambira mberi nechinzvimbo nezvokudiwa 4 kundosvikira. Dzokorora katatu.

squatting

Zvinofanira kuva zvakanaka, zvishoma gara pasi uye kutanga kusunda tsoka dzenyu paburiro napo. Garai munzvimbo iyi inofanira kuva 4 kufema kutenderera. Exercise rinofanira kudzokororwa katatu.

The apa muviri kure wakakwana, uye pamwechete navo nerimwe gore anova zvakanyanya. oksisayz zvidzidzo hungasiyanawo zvichienderana padanho kunzwisisa utano hwevanhu uye chokupika kutevedzana nemafambiro. The yakanakisisa nzira - ndiko kudzidza kushandisa unyanzvi ichi pasi pokudzora imwe nyanzvi anodzidzisa kwaizotevera akazvimirira chokupika mudzimba dzavo.

Oksisayz pamwe Marina Korpan

Oksisayz midziyo iri mutauro wokuRussia mundima yava nevakawanda nemhaka yakakurumbira gym murayiridzi uye murairidzi Marina Korpan. Akaedza kufungidzira ichi yakasiyana unyanzvi uye achirova akakurumidza kudzokera hwakanakisisa chimiro pashure yokusununguka. Munguva zvivako murairidzi anoedza kuwana kupfuura Zvakanyanya Kunaka Panguva Yepamuviri uye kurovedza dziripo danho rimwe nerimwe nedanho tsananguro. Izvi zvinonyanya kukosha kune vaya vasina kubatanidzwa pamwe pachako anodzidzisa uye simba chero chikonzero havagoni kushandisa gym mukamuri. The murairidzi ane Studio yake, apo tsika unyanzvi ichi kwemakore akawanda. Marina Korpan uyewo munyori dzakawanda seti kurovedza nokuda kuzvidzora yokudzidza pamba. Vanoshuva mukudzidzire magadzirirwo pamusoro Marina oksisayz Korpan somunhu murairidzi ose gore vakawanda kunopera.

Oksisayz - kunzwisisa midziyo nerimwe

Oksisayz chidobi "Kufema uye kukura dzakaonda" - zvinoshamisa kunzwisisa unyanzvi, izvo rinobatanidza zvinhu kurovedza kufema, achitambanudza uye simba kunofambira mberi muviri. Nzira unobvumidza kuti kubvisa zvakawandisa mafuta, sungisa ganda, simbisa tsandanyama uye kuvandudza zvinonyatsorehwa mataurire muviri.

Plus yakawanda mabikirwo: haina kutora nguva yakawanda, haatarisiri okuwedzera midziyo kana unyanzvi uye kunogona kushandiswa nevanhu pasinei nezera ravo kana pamwero kugwinya. Zvakarurama akasarudzwa kudya uye optimum kunwa utongi achava mukwanisi zvakakwana oksisayz unyanzvi "Kufema uye kurasikirwa uremu." Comments vakasiiwa siyana Category web-zvinhu World Wide Web, kupupurira kubudirira uye kunyatsoshanda kunzwisisa ichi zvigadzirwa.