Kuva nedumbu rakati sandara chido chinowanzoitwa nevanhu vose vanofa. Zvisinei, mamiriro ezvinhu asingabviri pasina kuedza. Kune vanhu vazhinji avo, kungave nekuda kwekukuvara, kurwadziwa kwakanyanya kana kuwandisa, havagone kuita abdominal Zvakachengeteka. Kune dzimwe nzira dzekushandisa chikamu ichi chemusculature, pasina chikonzero chekukwira nekudzika kumashure.
Chokutanga pane zvose, tinofanira kujekesa kuti kusimbaradza nzvimbo yemudumbu haisi nyaya yekungonaka. Dumbu rakasimba rinopa kuenzanisa uye lumbar kugadzikanauye inodzivirira kukuvara kwakawanda uye matambudziko etsandanyama. Zvinokwanisika kushuva dumbu rakati sandara, asi tinofanira kuva vanonzwisisa pane zvatinoda. Kutsvaga yakanakisa vhezheni yako kwakakosha, asi pasina obsessions. Zvinhu zvakaita sekufamba kwenguva, bumbiro remutemo kana kuzvara mwana zvinogona kukanganisa nzira inoenda kune yakanaka yatakazvigadzirira isu. Zvisinei, nekutsungirira, kushivirira uye kushanda, tichazadzisa zvinangwa zvedu.
4 Zvimwe kune crunches
1. Simbi
Pinda munzvimbo yepuranga pamaoko ako uye ubate 30 seconds. Shandisa dumbu nemagaro zvakanaka, uye ita shuwa kuchengetedza yakarongwa column. Sezvo mazuva achifamba, nguva yekudzivirira inowedzera. Seta yako wega dambudziko uye uende kwairi. Nyora hurongwa hwako pabepa, uye ona kuti wakashanduka zvakadini. Iwe uchashamiswa nemhedzisiro yako!
2. Kusvetuka tambo
Kusvetuka tambo ndeimwe yeakazara akazara cardio maekisesaizi. Pamusoro pekuita maekisesaizi muviri wakaderera zvemuviri wedu uye kushorwa, inoshanda zvakanyanya mukusimbisa iyo tsandanyama dzemudumbu.
3. Kumonya netsvimbo
Isa danda remuti pazasi kumashure uye uibate nemaoko maviri nemagumo. Izvi zvinofanira kutsigirwa pamaoko. Ita a kumonyorora kurudyi zvakanaka, pasina kumanikidza. Bata kwemasekonzi mashoma uye shandura mativi. The dumbu rinofanira kuramba richishanda panguva yekudzokorora, kusvika pakupera kwekuita.
4. Abdominal roller
Kunyange zvazvo pakutanga zvichiita sechiitwa chakaoma zvikuru, iwe uchakurumidza kuwana hombe yacho. Bata roller nemaoko maviri uye svedzerera mberi. Iwe unogona kuzviita nemabvi ako achizorora pasi, kana kubva panzvimbo ye simbi kuti uwedzere kusimba.
5. Kudzidzira neFitball
Kupfuudza bhora kubva kutsoka kuenda mumaoko, uye zvinopesana, ndeimwe yeakanyanya uye anoshanda maekisesaizi. Kunyangwe chokwadi chiri chekuti kune akasiyana siyana emikana uchishandisa iyo Fitball. rara pasi tarisa kumusoro uye ubate bhora nemaoko ako, vakatambanudza maoko. Ipfuure pakati petsoka dzako, uchisimudza makumbo ako, uye uchichinjana.