Zviitwa kuti mudumbu pashure yokusununguka. Muchiitwa nokuti tightening mudumbu raamai kuzvara roukoti

pakupedzisira nguva yokumirira kuti mwana muviri mumwe mukadzi kaviri kuchinja, uye kwete vose kutungamirira kuvandudzika zvinonyatsorehwa chitarisiko. Zvechokwadi: zvakawedzera secretion chairo "pamuviri kemikari" anokwanisa kutendeuka usimbe uye kusimba bvudzi ari chaizvo akasvibirira mangwanani, kuti titadze uye ndonda ruvara rweganda inobwinya, nyatsofunga kunamata ngaaone. Asi panguva imwecheteyo, ganda riri mudumbu, chipfuva uye maoko anorasikirwa unoriumba elasticity, tatamuka mavanga kuoneka, asi abdominal tsandanyama ruoko ichikura vapera basa, zvichitungamirira sagging dumbu ... Zvinobvira sei kubvisa dumbu mafuta pashure kusununguka mai achiyamwa? Exercise achabatsira kudzorera tsandanyama matauriro, asi kune utano mabasa anofanira akaswedera nokungwarira. Sei? Izvi zvikonzero zviviri.

chakavanzika ngozi

Zvipingamupinyi wokutanga munzira kuenda tetepa mufananidzo pakarepo pashure pokuberekwa - kudikanwa maximize refu ndichengetedze achiyamwa. With mitambo zvikuru breastmilk anogona zvinoshamisa kuderera, uye mune zvimwe zviitiko, nemvura iyi inokosha uye anoita apise. ngozi wechipiri - diastasis recti. Saka akadana siyana abdominal tsandanyama, umo rinorema muviri chaizvo kunokuvadza uye kungatoita kuti kuvadza nomuzongoza. Kuona pamberi diastase uye zvakakwana kuongorora papi kwayo uye zvinogona njodzi inogona chete kuva chiremba anokwanisa.

Zvisinei, kwete mai ose muduku nemwana angarega kuenda vanachiremba kana zvakakodzera chaizvo, kunyanya kana pasina mumwe nditarisire mwana uye unofanira kutora nemi kwose. Somugumisiro, vakadzi vazhinji vari setisiri nezvengozi kuwanikwa paIndaneti ane kurongwa vanochengeta kurovedza nokuda mudumbu pashure pakukurukura uye kutora nyaya, vachifungawo kurwadziwa tsandanyama (izvo, sezvinei, angava anoratidza imba pathological kwacho, pane pakubudirira mitoro).

Zvokuita vari chiitiko kuti mudumbu haadi kusiya kunyange kudya uye uchida kudzoka kupinda chimiro? Tanga chiitwa pamwe nyore uye kupfuura zvinyoronyoro kurovedza kuchaita kuti kwete kukuvadza rectus abdominis tsandanyama uye kubvumira kuona zvakare mugirazi kuchiva igo muchiuno.

"Bridge"

Havasi vanga vaneta vose dzakakodzera kubvisa dumbu mafuta pashure kusununguka mai achiyamwa. Exercises akadai "zambuko" - a Kunze inofadza: ivo haanamati zvinoderedza rwakapetwa mukaka usakanganisa kunyange zvakakomba diastasis.

• Step 1. Nhema kumusana kwako, Vanokunga mabvi ako, muzorore tsoka dzenyu pasi utambanudzire maoko ako pamwe muviri. Ndatura befu uye kudhonza dumbu rako.
• Step 2. Pamusoro exhale, zvishoma nezvishoma kusimudza chiuno kuitira kuti rokumusoro muviri akaumba mumwe yakarurama mutsetse kubva pamabvi kuti pamafudzi. Bata chinzvimbo ichi masekondi maviri: tora umwe befu, ipapo exhale uye zvishoma nezvishoma kudzika pasi.

Modified Exercise "Zana"

Vakawanda zviitwa kuti mudumbu pashure pakubereka vari kugadziriswa pakati anozivikanwa kunodzidziswa. Yaida shanduro "zana" riri nyore kwazvo uye inokurudzirwa sezvo kwokutanga muviri vakadzi vachangobva kumbobereka:

• Step 1. Kutanga nzvimbo akafanana ari pamusoro muviri: avete shure kwako, mabvi hwakakungwa, maoko rakareba nomuzongoza, maoko netsoka vari pasi. Ndatura befu uye kudhonza yenyu abdominal tsandanyama dzakasimba.
• Step 2. Pamusoro exhale, zvishoma nezvishoma kusimudza musoro wako akaubvisa pasi uye mutsipa, tora maoko enyu kubva mumuviri. Musakanganwa kuchengeta renyu abdominal tsandanyama tichinoona makakatanwa. Bata chinzvimbo ichi kuti masekondi mashoma, uye zvino kuita chitsva befu uye exhale zvishoma nezvishoma kudzika pasi.

rutoto tsoka

Yakakurumbira muchiitwa nokuda abdominal tsandanyama pashure yokusununguka zvinosanganisira yakakurumbira chinhu chakadai, sezvo dilution maoko kana makumbo. Fitness iyi kazhinji akawedzera kwaro chirongwa akafanana muviri pamwe dumbbells kana chaiyo weighting, asi panguva kutanga kwekupwanyiwa postpartum kupora haisi yakarumbidza kushandisa zvombo uye zvokushandisa. Chero pachiitwa ichi mhando kunogona kuitwa pasina zvimwe uremu. Nhoroondo zvido anopa anobudirira dikidiki makumbo maberekero.

• Step 1. Nhema kumusana kwako, muise tsoka dzenyu sandara pasi nemabvi enyu hwakakungwa. Simudza makumbo oga kuitira kuti neketani uri pamakona pasi kurudyi. Isa ruoko rimwe pamusoro dumbu rako, uye wechipiri - pasi kuti wakawedzera kumikidzo.
• Danho 2: Dhonza yenyu abdominal tsandanyama uye anononoka, kumeso inofamba erudzi vanomutswa makumbo voga kusvikira, kusvikira unonzwa makakatanwa akavaka-vari netsandanyama. Saizvozvowo Chengeta tsoka pamwe chete.

The yakatenuka chiuno

Vamwe zviitwa kuti wakagwinya pashure pokuberekwa dzinosanganisira kushandiswa feetball. Unofanira zvatinosiita guru gymnastic bhora pasina masaja maturo. Nemikwidza bheseni zvichava zvikuru kupfuura kurovedza muviri chete bhora, asi kana usina feetball, pachiitwa ichi chinogona kuitwa pasina izvozvo.

Nhema kumusana kwako, rerekai mabvi ako uye Tsikai pasi kana yokurovedza muviri bhora. Sungisa yenyu abdominal tsandanyama uye kuteura chiuno shure, kudzvanya rezasi chikamu muviri paburiro. Bata chinzvimbo ichi kwemasekonzi mashanu, vadzokorora.

"Boat" (weyoga)

Zvichida uri kare kwazvo yoga. Pakadaro, sununguka mberi kune kufarira kunoisawo uye postures, tsika kutandara uye kufema zvakanaka. Kana usina chokwadi unyanzvi hwako, edza kutanga kuita munhu nyore muviri zvainanga padumbu Tuck pashure pamuviri.

Gara pasi nemabvi enyu hwakakungwa. Sungisa yenyu abdominal tsandanyama uye zvishoma kuteura mutumbi wako shure apo Kusimudza tsoka dzako pasi. Simudzai makumbo enyu kusvikira shins regai vaite mutsetse zvaivapowo pasi. The shure inofanira kuva akarurama, hudyu - panguva necheparutivi pamusoro mapfumbamwe inegumi. Tambanudzai maoko enyu mberi kuitira kuti zvingava nyore kuchengeta nengaidzo ari pose ichi. Ramba chinzvimbo ichi masekondi dzinenge matatu.

Planck kuti "Dolphin"

Kuzivikanwa kunofambira mberi muchiitwa kudzorera mudumbu pashure yokusununguka. Chekutanga zvose zviri Chokwadi, kutaura pamusoro muzariro uye ayo dzakasiyana. Nezvemabasa vevanaamai vaduku vakapa anobudirira mapuranga "Dolphin", izvo zvaida kuti aite gymnastic bhora.

Tora kutanga nzvimbo nokuda anosungira, akasendamira emaoko ake pamusoro fitball uye makumbo rukabata. Sungisa yenyu abdominal tsandanyama uye muhudyu, nzira musana wako uye kuchengeta nzvimbo ino masekonzi dzinenge matatu. Tinogona kufunga chinzvimbo ichi mureza zimbabwe ngaasungirire, asi kuwedzera kunzwisisa kwakaita nyanzvi dzinorumbidza kushandisa fitball, aunopiwa mamiriro yose kusagadzikana.

Side ngaasungirire

Uvate pasi parutivi rwako, propped rumwe kugokora, uyo zvinoenderana pamafudzi. Press pamwe pamagaro nemakumbo, iva nechokwadi chokuti iwe kuramba takatsiga uye kusimudza hudyu kure pasi chero muviri wako haangaiti akafanana achirurama mutsetse. Bata nezvenzvimbo masekondi dzinenge matatu. Dzokorora Ukuwo, munyika asingatani nechinzvimbo mhiri. Kana wava kugona zviitwa izvi nokuda tightening mudumbu pashure pakukurukura, wedzera kurutivi kubhawa tsoka gumi kana gumi akamuka kubva panzvimbo yaro yepakutanga. Izvi kuvandudzika duku kuchaita kuti nani chitima tsandanyama sezvo nemakwati nezvidya, uyewo kuvandudza ako kukwanisa urambe wakatsiga.

Vachiri kuoma?

Kana uri kusangana nematambudziko vaine Implementation ari pamusoro muviri, zvichida, kurovedza kugwinya murombo kunyange pamberi mwana aberekwa. Zvakapfurikidza nekuda kudzoka maererano hakuna kufanira - kunyanya kana uri kuyamwisa. Siya rakaoma Workout kuti kwapera uye kuenda kupfuura nyore:

• Abdominal kufema. zviitwa izvi nokuti mudumbu pashure pakukurukura ine zvakadzama prochuvstvovaniyu kufamba pamusoro abdominal tsandanyama kufema. Bvumira tsandanyama kuti kubata wokura napo pane mumwe inhalation uye nedzinovengwa. Usakanganwa kuti unofanira kufema zvakadzama sezvinoita zvichibvira.
• womupepanhau Voltage. Tanga pamwe kutanga nzvimbo: avete pasi. Kunotadzisawo kwechaunga, achicheka tsandanyama ari nemakwati, sokunge vagadzirira nezvibhakera mudumbu. Kubva chinzvimbo, kuita zvakasiyana-siyana kufamba, dzakadai vachisimudza maoko mumwe kana vose pamusoro musoro wake uye kudhonza makumbo. Yeuka kuti musana areve nhema zvachose pasi.

wedzera

kuti sungisa ari abdominal muviri mushure yokusununguka hakusi nyore, asi nokufamba kwenguva Muchachinja sokuti dzika navo yava nyore zvikuru. Izvi zvinoreva kuti iwe kare vanofanira kurera padanho kurovedza kuitira kuti tsandanyama usaora kushandiswa chete mutoro uye akaramba kuti kusimba. Kune mhando dzakawanda crunches nemimwe miitiro zvainanga ndichipfeka kubvisa zvakawandisa mafuta ari abdominal nzvimbo uye vari rakanakira vanotova zvimwe "ruzivo" iri kugwinya.

nokuvhiringidza Colbert

Workout Izvi ndakarumbidzwa gym nomurovedzi Petra Kolber, akaita yakatarwa kurovedza dzinowanikwa muchimiro vhidhiyo yemaminitsi gumi.

• Step 1. Nhema kumusana kwako, simudza makumbo enyu, rerekai mabvi enyu pa necheparutivi rworwendo 90. Zviziso zvemakumbo vanofanira zvaivapowo pasi.
• Danho 2: Wana maoko enyu shure musoro wako (kugokora vanofanira mukanyatsochengeta kutarisa kwakasiyana-siyana, kwete kukwira) uye kutevera nokuvhiringidza, vachisimudza mapendekete ako kure paburiro.
• Step 3. Stretch makumbo ako uri diagonal, kuyambuka dzenyu Zviziso utambanudzire maoko ako pamusoro musoro wako. Bata chinzvimbo ichi nguva sere, tevedzera kwebasa tsoka rave "chigero". Dzokera pokutangira chinzvimbo. Ita reps masere.

Dzakachinja achisvetukasvetuka kusimbisa nhema

Chii kurovedza pashure kusununguka (dumbu, makumbo uye magaro panguva imwe chete) nyanzvi dzinokurudzira? Izvi, pasina mubvunzo, vachisvetuka kusimbisa nhema. Vanogona dzakachinjwa sezvo uchida - zvichienderana nechinangwa kurovedza, pamwero rokugadzirira zvokunyama mutambi uye zvaida simba pamusoro mutoro. Yaida nzira yakakodzera beginners, vakadzi shoma kurovedza uye vanaamai vechiduku vane miviri vasina zvachose akapora kubva pakaberekwa mwana.

• Step 1. Kutanga nzvimbo - nokuti squats, asi vanoda zvishoma akotamire mberi uye dzakaonda nezvanza pasi.
• Danho 2: Kurumidza kufambisa tsoka rave ( "Yambukirai mu") shure kuva chinzvimbo kungosunda kupota. Tisingabvumiri kumbomira, kufambisa makumbo mumwe nomumwe kune pokutangira chinzvimbo.
• Danho 3: Tiratidzei 1-3 anoita 5-10 repetitions.

Kana uchida kuwedzera kuoma kurovedza kubvisa dumbu mafuta pashure wakurukura nekukurumidza, tevedzera guru achisvetukasvetuka makumbo neshure pachinzvimbo zvikuru benign "matanho."

pushups

Push kupota vari kudzidzisa vose tsandanyama ari maoko, mapfudzi, chipfuva uye wokudhinda.

• Danho 1: Tora kutanga chinzvimbo, akazendamira pamusoro uriri maoko ake nezvigunwe. Kure pakati emichindwe akapfuudza zvishoma upamhi pamafudzi.
• Step 2. Bend emaoko ako uye kuderedza muchipfuva, apo pakati payo uye pasi kuchava pamusoro kuchitsauko masendimita.
• Step 3. ruramisa maoko ako uye kukwira pokutangira chinzvimbo.
• Danho 4: Tiratidzei 1-3 anoita 10-20 repetitions.

gumbo muedzo ari supine nzvimbo

Izvi slimming dumbu kurovedza pashure kusununguka pakutanga kuaona sokuti zvikuru vanokanganwira, asi ivo vari chaizvo kusimbisa ruoko panguva yepamuviri abdominal tsandanyama.

• Step 1. Nhema pasi, Vanokunga mabvi ako, makumbo - pamusoro bhandi upamhi. Kudhonza dumbu. Chitsitsinho vambozorora pasi.
• Step 2. Kuita chiuno kutadza kufamba, fema, ipapo exhale, kushandisa kwako abdominal tsandanyama kutwasanudza kuruboshwe gumbo (kwete pakuguma; ibvi inofanira kuva zvishoma guda). Dzokera pokutangira chinzvimbo.
• Step 3. rakatumbuka makumbo, kuita repetitions mashanu kurutivi rumwe norumwe. Zvishoma nezvishoma nokuunza nhamba kusvika repetitions gumi.

Achitsaudzira jira

Zvinogoneka kuti pakati hwakawanda Misiyano iri dzinokanganisa shanduro iyi muchawana kupfuura rakakodzera. Kana uri tichikufunga mwoyo hama nyore aronga muchiitwa kuti sungisa mudumbu pashure pakubereka kuchabatsira dzakachinjwa uye chakaoma kunzwisisa shanduro Curling.

• Step 1. Nhema kumusana kwako, rerekai mabvi ako. Svinai ruoko pakatarisana kumigumo tauro uye kukanda mu avhareji pakureba yokumusoro chikamu shins ake. Dhonza kumigumo tauro uye Svinai nebandauko.
• Step 2. Tora befu, ipapo exhale uye kudhonza dumbu rako, vachisimudza mapendekete ako kure paburiro. Bata chinzvimbo ichi.
• Step 3. kusununguka uye kuzorora zvako abdominal tsandanyama 10 kusvika ka12, zvishoma nezvishoma kuunza nhamba kusvika 20 repetitions.

Kurera makumbo kubva supine nzvimbo

Chiitwa ichi kunogona kunzi imwe yakakurumbira vanga vaneta pachaunga.

• Step 1. Nhema pasi, rerekai mabvi ako uye kudhonza maoko enyu pamwe muviri. Sungisa yenyu abdominal tsandanyama uye musimudze makumbo enyu mumwe nomumwe kuti mupambare vakaumba mutsetse zvaivapowo pasi.
• Step 2. Svinai pazvidya uye tsoka pamwe uye ruramisa makumbo ako, yozononokera kudzikisa pasi pavo, uchichengeta mira Muruoko rwake anobata chirukiso. Shandisa yenyu abdominal tsandanyama kudzura tsoka dzake zvakare uye mukotamise namabvi avo kudzokera kutanga chinzvimbo.
• Step 3. Ita 20 repetitions.

Zviitwa kuti mudumbu pashure chokuendesa Dzhillian Maykls

Kunyanya avo vanoda vawanezve yakarasika chimiro uye kubudirira kunyange zvabuda zvakawanda zvinoshamisa, nyika-inozivikanwa gym anodzidzisa Dzhillian Maykls kwakasimbiswa dzakawanda nemavhidhiyo pamwe nemamwe wayo sezvamunoita uye kubudirira kudzidziswa. Zvakananga anoratidza kuti mudumbu uye pachiuno pashure pokuberekwa dzaitaurwa munyori wacho bhuku "Weight Loss nokuda Beginners". Sezvo zita rinoreva, yaida kurovedza hazvisi chete akakodzera vanaamai vechiduku, asiwo kune vaya vakanga asina kufarira zvemitambo, uye (kazhinji) akawana zvizhinji yokufutisa. Conventionally, mukadzi mumwe nomumwe Pashure kwacho makurukuriro uye kuzoita kuti aneta muviri anogona kunzi mavambo-ari mutambo uye kurasikirwa uremu. Dzhillian Maykls anonyatsoziva sei ngozi iyi kunyanya muviri, uye pachake unoratidza nyore uye neusimbe kwazvo muchiitwa kuti mudumbu pashure yokusununguka. The undoubted mukana yokudzidziswa yayo, rakagadzirirwa mazuva 30, chinhu kunzwisisa pachiyero uye kuteerera zvose chikamu muviri. Chete mutoro panguva simbisa tsandanyama kuhukura, dzakatendereka, muchipfuva, mapendekete.

Kuti uwane mazhinji vanoshandisa ayo purogiramu mavhidhiyo Michaels kwakasimbiswa imwe kosi "Kuderedza Uremu muMazuva 30." Sezvo purogiramu beginners, izvi mavhidhiyo zvidzidzo ine zvitatu siyana - pamwe mberi kukura kunzwisisa uye kurovedza. Vanobudirira muviri nokuti mudumbu pashure yokusununguka kuchatsiviwa kwazvo mitoro pamusoro wokudhinda uchishandisa dumbbells.

Kana uchifarira kwete chete kurasikirwa uremu, vakawanda vachasimudza sagging padumbu uye kudzokera igo chiuno, Zvinokurudzirwa kuverenga wongororo pamusoro chirongwa "Flat dumbu kwevhiki nhanhatu." kosi iyi kunotora chete rimwe nguva nehafu kunopfuura inokosha kurovedza Dzhillian Maykls, uye rinonyanya kunoparirwa kuidzwa ari abdominal netsandanyama. Naiyewo HIIT - soro-kuchinyanya penguva kudzidzisa - uye ine seti anoverengeka, rakatumbuka cardio uye simba kurovedza. Nokufamba wokutanga chechetere havagoni mutoro muviri zviyereso, asi pamwe yezwi ufanane chirongwa chechipiri vachafanira kunhonga imwe uremu.

udyo

Sezvo Vanoti vatsigiri mararamiro utano, kushandisa nhoroondo muzana chete maviri wokurarama. The yasara makumi masere kuwa pamusoro kudya zvinovaka muviri. Pari zvino pane zvakasiyana siyana wegadziriro ainzi PP. Chero sarudza wega, musarasa chiitwa. Kubvisa dumbu mafuta pashure pokusununguka vanofanira kuita zvose zvinobvira nesimba.

Nyore kusarudza kudya zvinovaka muviri - kuramba zvokudya zvisingavaki muviri kana kuti kuderedza kushandiswa kwayo kushoma. Kubatanidza mhando dzose zvihwitsi inokuvadza utano uye chimiro zvigadzirwa, bhekari zvigadzirwa, Semi-dzapedza zvigadzirwa, imbwa inopisa uye Sausages, zvinwiwa, machipisi, flavoured tika nevamwe "nezvikafu zvishoma". Zvinokurudzirwa kushomeka kushandisa mafuta nyama (nyama yenguruve, gwayana) todzitsiva nyama, veal, tsuro, yehuku nyama. Kunyange zvazvo iri vaidavira kuti nokuda chakabikwa maererano nemitemo utano kudya vanofanira kushandisa miriwo pane ruomba kana margarine, chokwadi, iri PP haagamuchiri chakabikwa mumafuta. Unogona kubika chaunofarira Pancakes, muffinit ndokucheka, asi chete chakaoma chakabikwa pani chakanaka asiri rutanda unhani. Meat furaya zvakanaka bvunzurudza.

Kuoma shanduro PP - iri zvataidya rudzi runogonesa zvinokonzerwa kuti ape zviitwa kabereka mudumbu, pachiuno uye pazvidya. Maererano nemitemo yayo vanofanira kudya 5-6 kanomwe pazuva migove diki (200-300 g). Mangwanani, ukuparadze mapuroteni zvokudya uye zviyo kuti akapfuma makabhohaidhiretsi kunzwisisa; panguva kwemasikati - utano mafuta (zvakadai nzungu) uye makabhohaidhiretsi. Panguva yokudya nguva, zviri chinodiwa kuti nokubatanidza kurudyi mapuroteni, makabhohaidhiretsi kunzwisisa uye miriwo (ichi angava nyama uye hove ndiro rine divi nezvokudya Pasta kana mbatatisi uye miriwo Salad). At kwemasikati kudya muriwo uye mapuroteni zvokudya (yakaviriswa nani), kudya kwemanheru - zvakare, mapurotini uye miriwo. Usiku kunwa girazi kefir kana kudya zvimwe chizi, sezvo kunyange panguva hope muviri harimiri kushanda uye kunoda replenishment. Kana masikati zvamunoita zvikuru muviri mudumbu pashure ekubereka, zviri nani kuti vanosarudza kefir chizi - ine zvakawanda mhuka mapuroteni, runobatsira tsandanyama kukura.

Kana iwe uri zvakakomba pamusoro vachiridza mitambo, iwe vangafarira mitambo kudya kunovaka. Chekutanga kugwinya iyi teerera mapuroteni. Zvikuru zvinovaka chinozunungusa uye mapuroteni nembariro akapfuma nyore degradable mapuroteni - Ivo kusimbisa tsandanyama uye vawedzere zvinonyatsorehwa kubudirira kudzidzisa simba.