Kudzidziswa uye kusimbiswa kweiyo core yakabatanidza iyo mapuranga emudumbu kana mapuranga seimwe yeakakosha maekisesaizi, pamusoro pemacrunches. Kune vanhu vanotambura nedambudziko rekervical uye kuita zvechinyakare sit-ups hazvibatsiri kune avo pathology.Kune rumwe rutivi, mapuranga akakwana nekuti anongoda chete kuchengetedza kuenzanisa kweimwe nguva. Unoziva here kuti tinofanira kumirira kwenguva yakareba sei kuti maresults aonekwe? Tinofanira kuzvimisira chinangwa chemaminitsi maviri akatevedzana here? Isu tinogadzirisa kusahadzika kwako pazasi.
tarisa chimiro chako
Usati wasarudza nguva yakakodzera yekuona mhedzisiro yekudzidzira kwako, une chimiro chakanaka here? Chinhu chakanakisisa kuzviona tiri mugirazi kuti tizvigadzirise kana kuti kuita kuti mumwe munhu atibatsire kuita kudaro. Maoko nemakumbo zvinofanira kunge zvakasimba, zvichikwanisa kuvatsigira pamakona akasiyana-siyana kuti zvigadzire zvakanyanya kana zvishoma kugadzikana. Zvechokwadi, tinofanira kuchengetedza musana wedu mumutsara wakarurama (pasina arching it), pasina kusimudza bhutu redu zvakanyanya kana kuderedza mahudyu edu. Chimiro chakashata chinogona kugadzira kukuvara munzvimbo yakaderera kumashure.
Ndeipi nguva yakakodzera?
Mune ino chinyorwa pa sei kudzidzisa musimboti pasina crunches, takakuudza kuti kuti uve nekukura kwakanaka kwemhasuru zvinodikanwa kuita kudzokorora kupfupi. Tsandanyama dzedu dzinoda oxygen kuti ushande nemazvo, saka kuita kudzokorora gumi kwechipiri nemasekonzi matatu ekuzorora kungave kwakanaka.
Ichokwadi kuti isu tinogona zvakare kuichinjanisa neakareba nhevedzano kuti tizviedze isu uye kuona shanduko yedu. Chokwadi unotanga kugara 20-30 masekondi (uye zvishoma), asi nekufamba kwenguva unogona kusvika kune inodarika miniti pasina dambudziko.
Vawedzere pakudziya kwako
Mune ruzivo rwangu, nzira yakanakisa yekuona mhedzisiro ndeye sanganisira maekisesaizi ekutanga mune yako yese maekisesaizi. Dzivisa kuzvipira chete zuva rimwe chete kudzidzisa dumbu rako uye kwese kwevhiki kusatomboibata. Nheyo yedu pamwe ndiyo yakasimba uye nzvimbo huru yekuzvichengeta isu pachedu. Kana tikasaisimbisa, ticharwadziwa musana kakawanda uye zvichatiomera kuderedza mafuta emuviri.
Mhinduro kuitira kuti usakanganwa kuzviita Vasanganisire mukudziya kwako. Haisi kurovedza muviri kunokusiya waneta kudzidzisa nekusimba kwaunoda uye zvakare iwe uchagadzirira dumbu rako kune mafambiro akakumirira iwe mumuitiro. Kuita kudzokorora katanhatu kwemasekonzi makumi maviri imwe neimwe, mumaraundi 6-20, zvingakwana.
Zuva raunoda kutarisa zvakanyanya pakudzidzisa dumbu rako, wedzera mamwe marudzi ekudzidzira kuwedzera kune mahwendefa emudumbu.
kwikwidzana newe
Nguva nenguva, ita ongororo diki kuitira kuti uone kuvandudzwa kwako. Kwete chete iwe unodzidzira chimwe chinangwa chemuviri, asi unozviitawo kuti uvandudze kugona kwako. Nguva mangani masekonzi aunogona kugara zvakanyanya uye kukwikwidza neyako ini kubva mune ramangwana.