Umzimba for esiswini emva kokubeletha. Umzimba for kokuqina esiswini ngemuva kokuthi umama nokubeletha ubuhlengikazi

Isikhathi elinde ingane yomzimba wowesifazane sibhekana nezinguquko eziphawulekayo, futhi akubona bonke luholele ngcono nokubukeka. Ngempela: anda uketshezi ekhethekile "ukukhulelwa-hormone okuthiwa i" uyakwazi ukuphendula nolulodwa unwele evilaphayo kanye ethambile endaweni mane delightfully aluhlaza, ukwenza ibala buthuntu futhi bexhwalile imisebe, ukunikeza akhethekile ingokomoya ukubukeka. Kodwa ngesikhathi esifanayo, isikhumba esiswini, esifubeni kanye izingalo ilahlekelwa kuyaqina yayo yangaphambili, avele elula izimpawu, imisipha besisu owengeziwe futhi sikhule bagongobaliswe, okuholela nokuwohloka isisu ... Kungenzeka kanjani ukususa belly fat ngemva kokubeletha umama ibele? Ukuzivocavoca kuzosiza ukubuyisela imisipha ithoni, kodwa iyiphi imisebenzi ngokomzimba kumele wasondela ngokuqapha. Kungani? Lena ngenxa yezizathu ezimbili.

ingozi imfihlo

Isithiyo sokuqala endleleni eya sibalo ukwenzela ukungena okuncane kakhulu ngokushesha emva kokuzalwa - isidingo ukukhulisa ukulondolozwa omude ibele. Nge ezemidlalo okukhulu lwebele kungaba ngendlela ephawulekayo yehle, futhi kwezinye izimo, ketshezi oluyigugu futhi ingabe ushise. Eyesibili ingozi - diastasis recti. Ngakho ngokuthi kwehlukana besisu imisipha, lapho umsebenzi esindayo ziyingozi kakhulu futhi ingaholela ngisho nasekukholelweni ukuthi ukulimala komgogodla. Nquma khona diastase futhi ngokwanele ukuhlola ngokwezinga layo kanye nezingozi ezingase kuphela udokotela oqeqeshwe ngokuphelele.

Nokho, akuzona zonke umama osemncane kanye nengane angakwazi ukukhokhela ukuya odokotela ngaphandle kwalapho kudingeka ngempela, ikakhulukazi uma kungekho omunye ukuba nginakekele ingane futhi une ukuthatha ikuphi lapho uyakhona. Ngenxa yalokho, abesifazane abaningi abaphendukela amehlo ezingozini ezitholakala kuyi-Internet isethi ongacabangi umzimba for esiswini emva kokubeletha kanye ukuthatha icala, ukukuziba lokho ubuhlungu bemisipha (okuyinto ngenhlanhla zingase zibe Indlela inqubo sokugembula, kunokuba impumelelo imithwalo).

Okufanele ukwenze uma kwenzeka ukuthi isisu akafuni ukushiya ngisho nabantu abadla futhi ufuna ukubuyela ku-ukuma? Qala umsebenzi nge izivivinyo elula futhi emnene kakhulu ngeke kuyilimaze rectus abdominis kwemisipha bese uvumele ukubona futhi esibukweni ayesifuna ngabomvu umuvi okhalweni.

"Ibhuloho"

Akuwona wonke ukusebenzisa ofanele ukususa belly fat ngemva kokubeletha umama ibele. Exercises ezifana "kwebhuloho" - ukukhipha ejabulisayo: Ukuze bona akuvezi nokuncipha ubisi lwebele ivolumu ungawoni ngisho diastasis ezinzima.

• Isinyathelo 1. Lie emhlane wakho, ukuguqa yakho, ukuphumula izinyawo zakho phansi welulele izingalo kanye umzimba. Khokha umoya bese udonsa isisu sakho.
• Isinyathelo 2. exhale, kancane siphakamise ukhalo ukuze umzimba engenhla ubumbe umugqa oqondile emadolweni ehlombe. Bamba lesi sikhundla amasekhondi amabili: ukuthatha omunye umoya kakhulu, bese exhale futhi kancane ephansi kuya phansi.

Ukuzivocavoca Kushintshwe "Eyikhulu"

Abaningi izivivinyo for esiswini emva kokubeletha kukhona ukushintshwa ukuqeqeshwa ezaziwayo. Le nguqulo okuhlongozwayo kwe-"Abangamakhulu" is lula kakhulu futhi Kunconywa njengoba umsebenzi kokuqala abesifazane abaye muva ngizale:

• Isinyathelo 1. Ukuqala isikhundla siyafana ekusebenziseni ngenhla: elele ngomhlane, amadolo agobekile, izingalo enwetshiwe kanye nomgogodla, izandla nezinyawo phansi. Khokha umoya bese udonsa imisipha yakho besisu eqinile.
• Isinyathelo 2. exhale, kancane phakamisa ikhanda lakho phansi intamo, thatha izandla zakho kude nomzimba. Ungakhohlwa ukugcina imisipha yakho besisu e ukungezwani njalo. Bamba lesi sikhundla imizuzwana embalwa, bese wenza umoya omusha ezijulile bese exhale kancane ephansi kuya phansi.

zizalela izinyawo

Izivivinyo edume kakhulu sokuba imisipha besisu ngemva kokubeletha zihlanganisa into onjalo owawuthandwa, njengoba lo dilution izandla noma izinyawo. Ukufaneleka abathanda ngokuvamile wanezela ohlelweni lwakhe umsebenzi ofanayo nge dumbbells noma silinganiso ekhethekile, kodwa ngesikhathi sokuqala yokutakula kwangemva kokubeletha esiteji is hhayi Kunconywa ukusebenzisa kweminsalo kanye nemishini. Noma yimuphi umsebenzi walolu hlobo ungenziwa ngaphandle isisindo ezengeziwe. I-akhawunti izithakazelo ihlinzeka ukuguqulwa ephumelelayo imilenze zizalela.

• Isinyathelo 1. Lie emhlane wakho, nibeke izinyawo zenu flat phansi nge amadolo akho insaliwe. Phakamisa imilenze eceleni ukuze iqakala isezingeni engeli ayosho. Beka isandla esisodwa ngesisu sakho, kanti eyesibili - phansi amaphuzu adinga ukugcizelelwa uma wanezela.
• Isinyathelo 2: Donsa imisipha yakho besisu futhi kancane, bushelelezi ezinyakazayo zohlobo ephakanyiswe imilenze ngaphandle kuze, uze uzizwe amaphaphu Ukwakha-up emisipheni. Ngokufanayo Gcina izinyawo ndawonye.

Emthambekeni ukhalo

Ezinye umzimba for ukuba nokhalo oluncane esezele zihlanganisa feetball ukusetshenziswa. Uzodinga evamile elikhulu ibhola Gymnastic ngaphandle massage umphumela. Emthambekeni umcengezi zizosebenza ngaphezulu odlulayo umsebenzi nge ibhola, kodwa uma ungenayo feetball, lesi sivivinyo kungenziwa ngaphandle kwalo.

Lala ngomhlane, ukuguqa yakho bese ubeka izinyawo zakho phansi noma ejimini ibhola. Qinisa imisipha yakho besisu futhi utshekisa ukhalo nasemuva, ngokucindezela ingxenye engezansi yomzimba phansi. Bamba lesi sikhundla amasekhondi amahlanu ngalesosikhathi phinde.

"Isikebhe" (yoga)

Mhlawumbe usuvele uyakuthanda yoga. Kuleso simo, ukhululeke uqhubekele zibhekise ozithandayo kwezimo ezihlukahlukene, umkhuba ukuphumula ukuphefumula kahle. Uma ungaqiniseki ngezimpendulo zeminye amakhono akho, zama ukuqala ukwenza umsebenzi elula okuhloswe ngaso Sisu tuck ngemva kokukhulelwa.

Hlala phansi nge amadolo akho insaliwe. Qinisa imisipha yakho besisu futhi kancane emaceleni esifubeni sakho emuva ngenkathi ephakamisa izinyawo zakho phansi. Phakamisa izinyawo zakho kuze kube shins musa yakha umugqa oqondele phansi. Umhlane okufanele kuqonde, izinqulu - i-engela degrees ayisishiyagalolunye. Yelula izingalo phambili ukuze kulula ukugcina ukulinganisela kule constellation. Londoloza lesi sikhundla amasekhondi okungenani amathathu.

"Ihlengethwa" Planck sika

Njengoba baziwa umzimba static ukubuyisela esiswini emva kokubeletha. Okokuqala nje Yiqiniso, ukukhuluma bar futhi ezahlukeneyo zalo eziningi. Ukunakwa lomama abasha esikunika ipulangwe ngempumelelo "Dolphin", edingekayo ukwenza ibhola Gymnastic.

Thatha isikhundla ukuqala ngoba ezizibeni, ukuncika izindololwane yakhe phezu fitball nasemilenzeni eyeluliweyo. Qinisa imisipha yakho besisu nezinqulu, qondanisa emuva yakho bese ubamba lesi sikhundla amasekhondi okungenani amathathu. Kunengqondo lokhu yokuma ejwayelekile, wayibhinca zakudala, kodwa ukwandisa yinkimbinkimbi ochwepheshe batusa besebenzisa fitball, okunikeza sonke ukuma ukungazinzi.

side wayibhinca

Amanga ngasohlangothini lwakho, sizibeke kuyi eyodwa indololwane, ubani kuvumelana ehlombe. Cindezela ndawonye inyonga izinyawo, qiniseka ukuthi alondoloze umbono olinganiselayo futhi siphakamise okhalweni phansi nje umzimba wakho ngeke zifane umugqa oqondile. Bamba isikhundla amasekhondi okungenani amathathu. Phinda lokhu ngakolunye uhlangothi, esimweni ezithandwa ngakolunye uhlangothi. Uma kahle lezi umzimba for kokuqina esiswini emva kokubeletha, engeza ukuba ohlangothini bar izinyawo eziyishumi noma nambili liphuma endaweni yalo. Lokhu ngcono ezincane kuzovumela isitimela kangcono imisipha njengoba amagxolo namathanga, kanye uthuthukise ikhono lakho ulondoloze ukulinganisela kwakho.

Namanje inzima kakhulu?

Uma uhlangabezana nobunzima ekwenziweni izivivinyo ngenhla, mhlawumbe, ukuqina engokomzimba ayiyinhle ngisho nangaphambi kokuzalwa kwengane. Ngokweqile ukubuya ngokuvumelana akufanele ke - ikakhulukazi uma uncelisa. Shiya Amazing inselele kamuva bese uya kakhulu elula:

• ukuphefumula besisu. Lezi umzimba for esiswini emva kokubeletha aqukethe e prochuvstvovaniyu ukunyakaza ezijulile imisipha besisu ukuphefumula. Vumela imisipha ungenwa futhi sandise ngangokunokwenzeka ku ephefumula ngamunye futhi okhishwa ngamakhala. Ungakhohlwa ukuthi kudingeka uphefumule ngokujulile njengoba kungenzeka.
• cindezela Voltage. Cala isikhundla kokuqala: sidindilize. Nzima nabezindaba, ukusika imisipha amagxolo, sengathi ukulungele ngezibhakela esiswini. Kusukela kuleso sikhundla, enze ezihlukahlukene ukunyakaza, ezifana ukhulisa esisodwa noma zombili nezandla zingenhla kwekhanda lakhe usiphule imilenze. Khumbula ukuthi emuva aqambe amanga ngokuphelele phansi.

Ukwandisa

ukuze qinisa umzimba besisu ngemva kokubeletha akulula, kodwa ngokuhamba kwesikhathi ngokuqinisekile kubonakale ukuthi eyisebenzisa sekulula kakhulu. Lokhu kusho ukuthi vele kudingeka ayinyuse ibandulo imisipha musa ukujwayela umthwalo efanayo futhi waqhubeka eba namandla. Kunezinhlobo eziningi crunches kanye neminye imicikilisho okuhloswe ngaso ukususa fat ngokweqile endaweni besisu futhi mahle labo asebamukele ukuba babe ezinye "isipiliyoni" e ukuqina.

ukusonta Colbert

Lokhu Amazing batusa imfanelo umqeqeshi Petra Kolber, idale iqoqo umzimba ukuthi ayatholakala ngesimo ividiyo imizuzu eyishumi ohlelweni lwe.

• Isinyathelo 1. Lie emhlane wakho, phakamisa umlenze, ukuguqa yakho i-engela 90 degrees. Amadolo kufanele kube parallel phansi.
• Isinyathelo 2: Thola izandla zakho ngemuva ikhanda lakho (endololwaneni kufanele ngokuqinile ukubheka bacondze etindzaweni letehlukene, hhayi kuze) bese ulandela ukusonta, ephakamisa emahlombe lakho phansi.
• Isinyathelo 3. Yelula imilenze yakho kwi idayagonali, uwele namaqakala yakho welulele izingalo ngenhla kwekhanda lakho. Bamba lesi sikhundla amahlandla ayisishiyagalombili, landela ukunyakaza zezinyawo yanjalo "sikelo". Buyela indawo yokuqala. Ingabe ama-rep eziyisishiyagalombili.

ukweqa Kushintshwe ekugcizeleleni amanga

Yini umzimba ngemva kokubeletha (esiswini, imilenze nezinqe ngesikhathi esifanayo) ochwepheshe batusa? Lena, ngaphandle kokungabaza, kuzuba ekugcizeleleni amanga. Abakwazi ilungiswe ngendlela othanda - kuye ngenjongo yokuqeqesha, ezingeni sokulungiselela ezingokomzimba athlete Dynamics edingekayo umthwalo. Inketho okuhlongozwayo efanelekayo Wabasaqalayo, abesifazane kanye ukuqeqeshwa okuncane kanye omama abasebasha iindumbu zabo ungazange walulama ngokuphelele kusukela kokuzalwa kwengane.

• Isinyathelo 1. Ukuqala isikhundla - I-squats, kodwa kudingeka izintende kancane mafutha phambili futhi sincika phansi.
• Isinyathelo 2: ukuhambisa ngokushesha izinyawo alternately ( "Ngena") emuva ukuba isikhundla-push-ups. Singavumeli phumula, ukuhambisa eyodwa imilenze ngomunye kuya indawo yokuqala.
• Isinyathelo 3: Yenza 1-3 amasethi 5-10 ezinikezwa.

Uma ufuna ukwandisa nobunzima umzimba ukuze ususe belly fat emva kokubeletha ngokushesha ngangokunokwenzeka, ulandele ashukumisayo ukweqa imilenze emuva naphambili esikhundleni sohlelo ingozi ngaphezulu "izinyathelo."

pushups

Push-ups baqeqesha kokubili izicubu izingalo, emahlombe, esifubeni bese ucindezela.

• Isinyathelo 1: Thatha isikhundla kokuqala, encike phansi ngezandla zakhe namazwani. Ibanga phakathi kwezihlahla zikakhukhunathi kufanele kancane idlule ububanzi emahlombe.
• Isinyathelo 2. Bend izindololwane zakho nasesifubeni aphansi, kanti phakathi kwayo phansi kuyoba mayelana ambalwa ngamasentimitha.
• Isinyathelo 3. Qondisa izingalo kanye sikhuphukele indawo yokuqala.
• Isinyathelo 4: Yenza 1-3 amasethi 10-20 ezinikezwa.

Umlenze silingo kule sikhundla lisalele

Lezi neminye esiswini umzimba ngemva kokubeletha unganakile kubonakale othethelelayo ngempela, kodwa ngempumelelo kakhulu Ukuqinisa welulela ngesikhathi sokukhulelwa imisipha besisu.

• Isinyathelo 1. Balala phasi, ukuguqa yakho, izinyawo - ku ububanzi ibhande. Donsela esiswini. Isithende kufanele siphumule phansi.
• Isinyathelo 2. Ukugcina ukhalo baxhashazwe, donsa, bese exhale, usebenzisa imisipha yakho besisu ukuqondisa umlenze ngakwesokunxele (hhayi kuze kube sekupheleni: amadolo kufanele kube kancane izimisele). Buyela indawo yokuqala.
• Isinyathelo 3. kushintshana imilenze, enze ezinikezwa amahlanu ohlangothini ngalunye. Kancane kancane ngokuletha inani kuze kufinyelele ezinikezwa eziyishumi.

Ukusonta ithawula

Kungenzeka ukuthi phakathi eziningi Ukwehlukana the esonta le nguqulo uzothola ofanele kakhulu. Uma ngesinye ukudanisa kalula isihlobo umzimba ezihlongozwayo ukoma esiswini emva kokubeletha ngeke usizo Ushintshe nenguqulo eyinkimbinkimbi yama curling.

• Isinyathelo 1. Lie emhlane wakho, ukuguqa yakho. Cindezela ngesandla semikhawulweni okuphambene ithawula futhi aphonse ku ubude obuphakathi nendawo engxenyeni engenhla shins yakhe. Donsela emikhawulweni ithawula ngawakhamela ethangeni.
• Isinyathelo 2. Khokha umoya, ngaleso sikhathi exhale bese udonsa esiswini sakho, ephakamisa emahlombe lakho phansi. Bamba lesi sikhundla.
• Isinyathelo 3. esishubile futhi uphumule imisipha yakho besisu izikhathi 10 kuya 12, kancane kancane okwenza inani kuze kufinyelele ezinikezwa 20.

Ukukhulisa imilenze kusukela isikhundla lisalele

Lokhu kungenziwa njengelinye lamazwe ukusebenzisa edume kakhulu cindezela.

• Isinyathelo 1. Balala phasi, ukuguqa yakho bese uyisusa izandla zakho kanye umzimba. Qinisa imisipha yakho besisu futhi uphakamise imilenze yakho ngamunye ngamunye ukuze shin kwakhiwa umugqa oqondele phansi.
• Isinyathelo 2. Cindezela kwamathanga nezinyawo ndawonye ngiqondiswe imilenze yakho, bese kancane wehlise ukuba phansi, ogcina osebenzisa umile. Sebenzisa imisipha yakho besisu ukudonsa izinyawo zakhe futhi ukuguqa zabo ukuze ubuyele isikhundla ukuqala.
• Isinyathelo 3. Ingabe 20 ezinikezwa.

Umzimba for esiswini emva ukulethwa Dzhillian Maykls

Ikakhulukazi labo abafuna ukuze uthole kabusha ukuma elahlekile futhi sifinyelele ngisho Imiphumela eyisimanga, a abaziwa umhlaba wonke imfanelo umqeqeshi Dzhillian Maykls itfutfukise izinhlelo isiqophi nge esiyingqayizivele ukubunjwa nokuphumelela kwaleso sembatho yokuqeqeshwa. Ngqo Obonisa for esiswini kanye ezinhlangothini emva kokuzalwa okwethulwa kombhali incwadi "Weight Loss Wabasaqalayo". Njengoba leli gama lisikisela, ukuqeqeshwa ehlongozwayo akuzona kuphela ezifanelekela omama abasebasha, kodwa nakulabo eyayingakaze nesithakazelo kwezemidlalo, futhi (cishe kunazo) yazuza eziningi isisindo okweqile. Evamile, yilowo nalowo wesifazane Ngemva inqubo kwezidingo kanye nokuvulwa umzimba neligwadulekile kungenziwa ngokuthi isiqalo-up in the mdlalo futhi ukuncipha. Dzhillian Maykls uyakuqaphela yeka ukuthi kuyingozi kanjani lesi sikhathi umzimba ngokweqile, futhi uqobo ubonisa izivivinyo elula futhi uyazonga kakhulu esiswini emva kokubeletha. Inzuzo undoubted ukuqeqeshwa yayo, eyenzelwe izinsuku ezingu-30, kuba ibhalansi eziyinkimbinkimbi futhi ukunakekela zonke ingxenye yomzimba. Umthwalo efanayo ngesikhathi esifanayo letfutfukisa imisipha ukukhonkotha, emathangeni, esifubeni, amahlombe.

Ukuze uthole olunye ulwazi abasebenzisi eziphambili izinhlelo video yayo Michaels iye yasungula uhlelo Yiqiniso olunzulu "Lose Weight e Izinsuku ezingu-30." Njengoba uhlelo Wabasaqalayo, lezi zifundo isiqophi aqukethe amazinga amathathu - ngenqubekela-phambili eyinkimbinkimbi likhula futhi ukuqeqeshwa. umzimba eliphumelelayo esiswini emva kokubeletha esikhundleni imithwalo ezinzima cindezela usebenzisa dumbbells.

Uma unesithakazelo hhayi kuphela ukuncipha, abaningi bendawo lift nokuwohloka kwesisu bese ubuyela umuvi okhalweni, kutuswa ukuba ufunde izibuyekezo mayelana nohlelo "isisu flat amasonto ayisithupha." Le course ithatha eyodwa kuphela futhi isikhathi eside nohafu ngaphandle ukuqeqeshwa okuyisisekelo Dzhillian Maykls futhi kuqondise ngokuqinile phezu ukuhlolwa kwemisipha besisu. Wabuye kuyinto HIIT - ephezulu umfutho ukuqeqeshwa isikhawu - futhi siqukethe amasethi eziningana, kushintshana umzimba cardio namandla. Nge ukudlula ezingeni lokuqala ayikwazi umthwalo izisindo umzimba, kodwa ushintsho ezingeni sesibili salolu hlelo kuyodingeka sithathe isisindo esengeziwe.

umsoco

Njengoba Bathi Abasekeli ngendlela enempilo, bonisani akhawunti ngoba amaphesenti amabili kuphela ukuphumelela rate. Labo abasele abanga-ukuwa ayisishiyagalombili ku umsoco ofanele. Okwamanje, kunokungqubuzana eziningana uhlelo okuthiwa PP. Kungakhathaliseki ukuthi ukhetha ngokwakho, ungawulahli ekusebenziseni. Ukuze ususe belly fat ngemva kokubeletha isidingo ukwenza yonke imizamo kunokwenzeka.

Inketho elula umsoco ofanele - ayenqaba izibiliboco noma ukunciphisa ukusetshenziswa kwalo kube kuncane. Ukuze zihlanganisa zonke izinhlobo amaswidi yingozi imikhiqizo yezempilo kanye shape, imikhiqizo ebhikawozi, imikhiqizo Semi-siphelile, izinja ezishisayo kanye ayi, iziphuzo ezinesoda, chips, ama-crackers enongiwe nezinye "Ungadla". Kungcono ukhawule ukusetshenziswa nokunamanoni (yengulube, iwundlu) futhi esikhundleni sawo yenkomo, inyama yenkonyana, unogwaja, izinkukhu inyama. Nakuba kunenkolelo ukuthosa ngokuvumelana nemithetho yokudla ukudla okunempilo udinga ukusebenzisa yemifino kunokuba ibhotela noma imajarini, eqinisweni, PP alamukeli ukuthosa emafutheni. Ungakwazi ukupheka pancake zakho ozithandayo, Muffin yayisika, kodwa kuphela eyomile ukuthosa epanini nge ezinhle non stick enamathela. Inyama gazinga ezinhle phezu hlupha.

okufushane eyinkimbinkimbi yama PP - uhlobo yokudla ukuthi sithuthukisa imiphumela ezinikeza izivivinyo ngemva kokubeletha esiswini, ezinhlangothini namathanga. Ngokusho imithetho yayo kufanele udle izikhathi 5-6 ngosuku in izingxenye ezincane (200-300 g). Ekuseni, ukudla amaprotheni nokusanhlamvu abacebile carbohydrate ayinkimbinkimbi; ngesikhathi sekhefu - amafutha enempilo (ezifana nuts) kanye carbohydrate. Ngesikhathi sekhefu, kuyinto efiselekayo ukuhlanganisa namaprotheni kwesokudla, carbohydrate ayinkimbinkimbi nemifino (lokhu kungaba inyama kanye nenhlanzi izitsha nge dish side pasta noma amazambane nemifino isaladi). Ngezinye kwasemini zidle amaveji ukudla amaprotheni (isibilile kangcono), ukudla kwakusihlwa - futhi, amaphrotheni nemifino. Ebusuku ukuphuza ingilazi kefir noma adle ushizi, njengoba ngisho ngesikhathi sokulala umzimba asiyeki ukusebenza futhi kudinga umthamo wemvula. Uma emini ongayenza umsebenzi olukhulu esiswini ngemva kokubeletha, kungcono uncamela kefir ushizi - it has ngaphezulu amaprotheni isilwane, wusizo ekuthuthukiseni kwemisipha.

Uma uzimisele ngempela ukudlala imidlalo, ungase ube nentshisekelo kwezemidlalo umsoco. Okokuqala abathanda ukuqina banake amaprotheni. okunyakazisa kakhulu okunomsoco futhi amaprotheni Amabha abacebile amaprotheni kalula degradable - zisiza ukuqinisa imisipha kanye aphumelele jikelele ukuqeqeshwa amandla.