Bodyflex: menene shi, fasaha da kuma tsarin motsa jiki na tsarin * Gicciye

Bodyflex shine ƙoƙari mafi nasara don sayar da mata talakawa ra'ayin yin atisaye a kowace rana. Wannan wata matattara ce ta numfashi na nagic "nauli", mafi sauƙi shimfiɗa alamomi da tsayayyen matsayi. Dalilin darasin shine a rage kiba zalla a wuraren da ake da matsala da kuma sabunta fuska.

Matar gida Ba'amurkiya Greer Childers ce ta ƙirƙira wasan motsa jiki. A cikin Rasha, malama mai koyar da motsa jiki ta kafofin watsa labarai Marina Korpan ta tsunduma cikin inganta hanyar. Duk wani motsa jiki ya fi kwanciya a kan shimfiɗa, amma aikin motsa jiki na jiki zai iya taimaka maka da gaske rasa 6 girma ba tare da ragewa ba, kawar da wrinkles da folds, da haɓaka haɓakar ku?

Ta yaya juyawar jiki ya bayyana kuma wanene mahaliccinsa?

Za a iya samun tarihin fitowar wasan motsa jiki a cikin littafin Greer Childers. Kuma ga marubucin kanta akan Youtube. Greer yana da gidan yanar gizo, duk da haka, cikin Turanci. Matar likita ce kuma ta wahala ƙwarai da rashin aiki. Mafi dacewa, daga wahalar rayuwar matar gida Ba'amurkiya. Ba ta sami isasshen barci ba, ta cika cin abinci, ta ji abin ƙyama kuma ta dawo da girman kaya 16. Don ku fahimta, girman 46 na Rashanci 8 ne.

Abin da kawai dan uwan talaka bai yi ba, sai don abinci mai gina jiki da horon karfi. Greer ta je fannin motsa jiki, amma kafafunta kawai sun yi kauri, kuma cikinta, idan ya ragu, ba shi da wani muhimmanci. Ta ci kayan lambu ne kawai ba ta ci komai ba, amma sai ta fasa cin abincin. Af, abincin da Childers ya fi so shi ne shawarma, wato, burritos, wanda ke bayani da yawa.

Mijin ya tafi, farin cikin rayuwa ya tafi dashi. Kuma idan ba don tafiya zuwa wasu guru da ke motsa jiki ba da horo a motsa jiki "a farashin Cadillac", Greer da ta kasance cikin rigar daga "Omar Tent", kamar yadda ita da kanta ke kira kayan ado cikakke.

Bayan wani lokaci, mai aikin numfashi Childers ya rasa nauyi. Sannan kuma na ƙirƙiri hadadden safiya na mintina 15, ya haɗa da motsa jiki kawai don yankuna masu matsala da fuska, kuma na bi diddigin tsarin kasuwancin-bayani. Taron karawa juna sani a biranen Amurka. Sannan - littafi game da asarar nauyi, wanda ya zama mafi kyawun siye. Na gaba - "Jimbar". Wannan ba ƙungiyar gwagwarmaya mai amfani ba ce don motsa jiki a gida. Bayan - sayar da faya-fayan bidiyo da littattafai. Kuma a ƙarshe, komai iri ɗaya ne, amma ta hanyar shafin.

Gyara jiki shine lokacin da mutum ya fara fitar da numfashi da sauri, sannan ya zana a cikin ciki saboda yanayin kuma ya ɗauki wani irin yanayi. Bayan ya tsaya a wannan hanyar don jinkirin ƙidaya 8, zai iya shaƙa kuma yayi wakilci na gaba.

Gymnastics kanta yayi kama da baƙo fiye da haukan Rasha daga Instagram - yanayi. Amma yana sayarwa sosai.

Gaskiya ne, Marina Korpan, malama mai koyar da shirye-shiryen rukuni kuma mai kirkirar dukkanin makarantun motsa jiki, ta rubuta cewa idan kuka ci gaba da cin buns, babu wani sassaucin jiki da zai taimaka. Amma ya ci gaba da koya masa.

Babban ra'ayin bodyflex

Tunanin hukuma mai sauki ne - iskar oxygen tana ƙona kitse a wuraren da suke da matsala. Wurin riƙe numfashi yana haifar da gazawarsa a cikin tsoka mai aiki, to sai a bazu da shi "bugu" zuwa yankin matsalar kuma ya fara ƙonewa.

Kari akan haka, atisayen tsayayyu, a cewar Greer, ya ninka sauƙin tasiri sau da yawa:

Ba sa haifar da hauhawar jini na tsoka, wanda ke nufin cewa ƙafafu da hannaye ba za su yi girma cikin girma ba.
Tsayayye baya ɗaukar kayan haɗin gwiwa da jijiyoyi, kuma ana iya yin sa da ciwon gwiwoyi da baya.
Su ne mai kunnawa na rayuwa wanda ke haifar da jiki don ƙona adadin kuzari da sauri a hutawa.

Duk wannan abu ne mai kyau, amma aikin fatid acid mai ƙanshi ba shi da sauƙi. Jikinmu ba zai iya “farawa” da ƙona mai ba idan akwai madogarar kuzari, misali, hanta da glycogen na tsoka. Ko kuma wataƙila, amma idan hanta da tsokoki ba su da komai kuma jiki ba shi da ƙarfi. A yadda aka saba, jikin mutum yana adana kimanin 400 g na glycogen. Ana samun wannan adadin ne ta hanyar hada mata biyu na abinci na yau da kullun. Wato, canza jiki zuwa ƙona mai ba shi da sauƙi.

Batu na biyu - kuna buƙatar kunna wasu masu karɓar kayan adipose domin tsarin kona mai ya fara. Kuma sun fara aiki kawai idan mutumin yana cikin ƙarancin kalori.

Mintuna 15 na caji da safe za su ƙone kimanin 50-100 kcal, kuma wannan kawai idan nauyi yana da girma. Dukkanin motsa jiki na motsa jiki suna da tasiri na yanki da ƙananan ƙarfi. Da wuya kowa zai iya wuce waɗannan lambobin tare da su.

Menene gyaran jiki don asarar nauyi yake yi? Yana koya maka shan nono a cikinka kuma yana horar da ƙwayar tsoka ta ciki. Godiya ne ga wannan cewa ana jan ciki kuma ana rage kugu. Ba a ƙona kitse ba tare da cin abinci ba. Kuma game da sauran kayan aikin, zai iya kawai tsokar tsokoki kaɗan idan mutum bai yi wani abu ba a da.

Ya kamata a yi motsa jiki kowace rana a kan komai a ciki. Abin nufi a nan shi ne a sauƙaƙe tsotse cikin cikin yayin riƙe numfashi.

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Matsayin oxygen da carbon dioxide a cikin numfashi

Litattafan ilmin halitta ba sa rubutu game da gaskiyar cewa oxygen yana ƙona kitse yayin numfashi. Matsayin oxygen a cikin jiki shine shiga cikin shayarwa akan mitochondria na sel (dangane da mai). Amma har yanzu acid mai ya kamata ya je wadannan mitochondria. Za su kasance a wurin ne kawai idan amsawar hormonal ta kasance irin ta gazawar kalori.

Carbon dioxide ba komai ba ne illa kayan aiki ne wanda ake samu sakamakon numfashi na salula kuma aka sake shi a cikin muhalli. Idan ka riƙe numfashinka, oxygen ba zai “shaku cikin girma ba.”

Ta hanyar yin kwangila da tsoka ko kuma miƙa shi, mutum yana hanzarta zagawar jini a cikin yankin aiki. Jini tare da iskar oxygen yana gudu a can. Wannan bisa ka'ida yana saurin saurin motsa jiki. Amma babu shaidar kimiyya game da nawa.

Greer ya rubuta cewa za a iya ƙone calories 6000 a cikin sa'a ɗaya na aji. Bayan haka, bisa ga bukatun FDA na Amurka, an cire wannan bayanin daga littattafai da jawabai kamar ba hujja ta kimiyya ba. Kodayake marubucin dabarun yana nufin binciken da Jami'ar California ke yi a littafinsa, amma sun ce, masana kimiyya sun yarda da lankwasa jiki. Amma babu wata hujja da ke nuna cewa yana canza canjin yanayin gida kuma yana haifar da ƙona kitse a wuraren matsala.... Yana aiki ne kawai kamar wasan motsa jiki na yau da kullun don ƙara sautin tsoka da hana motsa jiki.

Fasahar gyaran fuska

Da ke ƙasa akwai saitin motsa jiki don masu farawa.

Kafin fara darasi, kana buƙatar koyon numfashi:

Aauki matsayi: ƙafa-faɗi kafada-faɗi nesa, shakatar da ciki da fuskarka, ɗora hannuwanku a kan kwatangwalo kuma ku ɗan lanƙwasa a ƙashin ƙugu.
Fitar da numfashi a hankali duk iska daga huhu.
Sha iska sosai.
Haka kuma fitar da numfashi da sauri, yin gwatso.
Ja cikinka ka lissafa zuwa 8 a nitse.
Tura bangon ciki gaba da shaƙa.

Lif tsarin rayuwar iyali - stock.adobe.com

Motsa jiki don fuska da wuya

"Mummunar damuwa"

Tsaya a inda kake koyon numfashi, kuma yayin da kake riƙe numfashinka, tura ƙugu a sama don wuyanka ya yi ƙarfi. Yi maimaita 3 zuwa 5, yayin riƙe numfashi, ya kamata a ji motsin tashin hankali a wuya. Wannan motsi ya kamata, bisa ga ra'ayin marubucin, cire wrinkles daga wuyansa kuma ya rabu da ƙwayar mahaifa osteochondrosis.

"Zaki"

Kuma yanzu zaku iya miƙewa ko ma zama idan kuna iya riƙe numfashinku yayin zaune. Jan leben gaba tare da bututu kuma ka fitar da harshen. Wajibi ne a tsaya tare da irin wannan fuska don ƙididdigar 8 na jinkiri kuma maimaita motsa jiki sau 3-5.

Uli iuliiawhite - stock.adobe.com

Motsa jiki don kirji, kugu, buttocks, kafafu

"Diamond"

Motsa jiki kawai don makamai da kirji a cikin dukkanin ginin Greer. Kuna buƙatar zama a kan dugaduganku a kan tabarma, tanƙwara gwiwoyinku, da matse hannayenku a gaban kirjinku, kuna yatsun gwiwarku zuwa ga ɓangarorin. Wajibi ne a matse "yatsa zuwa yatsa", samar da kamannin lu'u lu'u a gabanka. Kuna buƙatar turawa da ƙarfi, duk asusun 8. Maimaitawa - 5.

Uli iuliiawhite - stock.adobe.com

Jawo kafa baya

Motsa jiki ya saba da kowa daga makaranta, amma anan kuna buƙatar yin shi a tsaye. Mun hau dukkan huɗu, ɗauki madaidaiciyar ƙafa baya, gajarta tsokoki, ɗaga ƙafa sama mu tsaya. Kuna buƙatar jin ƙonawa a cikin tsoka kuma kuyi tsayi sau 3 a kowane gefe.

Motsa jiki don ciki

Mikewa gefe

Tsaya madaidaiciya, taka da ƙafarka ta dama a cikin wani lunge na gefe, juya yatsan ka zuwa gefe, lanƙwasa gwiwa, ɗauki cinyar ka don ta faɗi daidai da ƙasan, ka jingina da shi da hannunka, ka ɗaga na kishiyar ka ta gefe, ka jingina zuwa cinyar ka. Sauran kafar kuma tana tsaye. Mikewa yayi yayi sau 3 a kowane bangare.

Na Alena Yakusheva - stock.adobe.com

Labaran ciki

Wannan al'ada ce madaidaiciya, madaidaiciya, a tsaye. Daga wani yanayi mai sauki, ana yin numfashi, ciki yana kwancewa kuma yana riƙe da ƙidaya 8. Makasudin shine a zana lokaci guda a cikin ciki tare da kwangilar rashin lafiyar ku.

Gerhard Seybert - stock.adobe.com

"Almakashi"

Daga matsayi mafi kyau yayin riƙe numfashi, ana yin ƙafafun kafafu masu saurin lilo. Backarƙashin baya an matse shi a ƙasa, idan lordosis ya yi girma sosai, an sanya hannaye a ƙarƙashin gindi.

Duk motsa jiki na ciki ana yin sa ne sau 3.

Motsa jiki don kwatangwalo

"Jirgin ruwa"

Kuna buƙatar zama a kan gindinku, ku shimfiɗa ƙafafunku madaidaiciya zuwa tarnaƙi ku tanƙwara tsakanin su, kuna yin shimfiɗa na cinya ta ciki yayin riƙe numfashinku.

"Seiko"

Mun hau duka hudu, ɗauki ƙafa mai lankwasa zuwa gefe. Kamar yadda Greer ya yi ciki, don haka kuna iya ƙone "breeches", kitse a gefen cinyar. A hakikanin gaskiya, karamin karamin tsoka yana aiki a nan, wanda ke kame cinya, kuma wani bangare na gindi.

Na Alena Yakusheva - stock.adobe.com

"Pretzel"

Wannan shimfidawa ne: kafa daya a lankwashe a gwiwa kuma an sanya shi a kan diddige a matakin gwiwa tare da dayan, hannun kishiyar yana kan gwiwa, jiki yana juyawa daga kafar da ta tashi.

Dukkanin motsa jiki ana yin su ne sau 3 a kowane bangare.

Za'a iya yin hadadden a dukkan sassan jiki kowace rana, ko kuma za a iya zaɓar atisaye kawai don fuska da wuraren matsalar ku.

Wanene wannan wasan motsa jiki ya dace?

Gyara jiki, a matsayin wata hanya ta rage nauyi ga dukkan jiki, ya sami gogewa da ƙasa. Yanzu ya zo Instagram. Gymnastics an tsara ta ne don iyaye mata matasa waɗanda suka warke yayin da suke da ciki - babu lokaci don cikakken motsa jiki, haka ma gwaninta don yin aiki. Akwai motsi da yawa a rana, amma ciki bayan haihuwa har yanzu bai yi kyau sosai ba, kuma ba zai yiwu a rasa nauyi ba.

Menene na musamman game da juya jiki don masu fara kiba? Na yi imani da kaina da sakamako na farko tare da wasan motsa jiki mai sauƙi. Bai dace da 'yan mata masu wasa ba. Kodayake malamin Katya Buida ya ce ta rasa nauyi kamar wannan sau ɗaya, ta ba da baya, sun ce, an sami saurin motsa jiki har ba abin da ya rage na Katya.

Ba a tsara wasan motsa jiki na jiki don waɗanda ke da ƙoshin lafiya ta jiki ba. Dukansu Marina Korpan da Greer Childers suna magana game da wannan kai tsaye. Marina tana koyar da nau'ikan motsa jiki, tana jujjuya darussan da aka tattauna a sama tare da motsawa daga tsarin rayuwa da na Pilates.

Shin zai yiwu a rasa nauyi da girma 6 ta amfani da sassaucin jiki? Haka ne, idan mutum yana cikin ƙarancin kalori kuma yana cin abinci yadda ya dace. Af, Greer tana ba mabiyanta abinci na 1200-1600 kcal a cikin salon Amurkawa na yau da kullun. Burritos ma suna wurin, kawai a cikin low-kalori pita ba tare da yisti ba kuma tare da nono kaza maimakon soyayyen naman sa.

Koyaya, yakamata a tuna da hakan yafi tasiri (dangane da madadin sassauƙa ga jiki, kuma ba cin abinci ba) zai zama tafiya zuwa ƙungiyar motsa jiki, inda yakamata ku haɗu da ƙarfi da horo na motsa jiki.

Contraindications

Ba za a iya yin wasan motsa jiki ba:

Tare da diastasis na tsokar abdominis tsoka.
Nan da nan bayan haihuwa - kafin ƙarewar makonni 6 bayan haihuwa ta al'ada da 12 bayan an yi mata tiyata.
Yayin daukar ciki.
A gaban farfadiya da cututtukan zuciya.
Marasa lafiya na hawan jini yayin da cutar ta yi kamari.
Idan akwai haɗarin ɓoye ido.

Mahimmanci game da wasan motsa jiki

Bodyflex ya tilastawa mutane da yawa su kula da kansu ko ta yaya. Shi ne ya buɗe “nauli” ga mata, wato, ɓoye na yogi, da kuma damar da za ta buɗe idan kun san yadda ake yin zane yadda ya kamata a cikinku. Ya ceci mutane da yawa daga yanayin motsa jiki. Yanzu 'yan mata sun yi ƙaura sosai zuwa wuraren motsa jiki, amma shekaru 5-6 kawai da suka wuce sun je azuzuwan motsa jiki 2-3 a rana kuma da wuya su ci abinci idan suna son rasa nauyi. Rashin cin abinci, jijiya da raunin haɗin gwiwa an sami su ne daga irin waɗannan ayyukan "fa'idodi".

A lokaci guda, wasan motsa jiki baya aiki kamar yadda Greer ya fada... Menene wannan canjin ga masoya masu lankwasa jiki? Babu komai, suna ci gaba da karatu. Wannan wasan motsa jiki ba motsa jiki na asara na mai ba. Matan da suka fara tsunduma cikin kansu suna rasa nauyi ne kawai idan sun haɗu da abinci kuma suna iya tsayawa da shi tsawon lokacin don ganin sakamakon.

Bodyflex baya iya gina gindi zagaye, ba zai sanya kugu ya zama siriri ba idan yana da fadi da yawa, kuma ba zai taimaka inganta yanayin ba. Wannan wasan motsa jiki shine mafi ƙarancin motsi ga waɗanda basa son motsa jiki kwata-kwata kuma suna gamsuwa da ɗan asarar nauyi kaɗan sakamakon haka.

Ya kamata a yi motsa jiki kowace safiya a kan komai a ciki. Korpan ya ba da shawarar kada a ci abinci na awa daya bayan haka don "inganta ƙona mai." Wannan zaiyi aiki ne kawai idan ana kiyaye guntun calorie na yau da kullun.

A cikin Rasha, tsarin yana da wani clone - gymnastics "AeroShape". An tsara shi don zama uku a rana kuma tarin yoga ne wanda aka gabatar yayin riƙe numfashi. Wannan wasan motsa jiki ya fi dacewa a yi wa waɗanda aikin motsa jiki na safe ne azaba.

Bodyflex shine gabatarwa don asarar nauyi tare da motsa jiki, ba maye gurbin zuciya da al'ada da ƙarfin horo ba. Har yanzu dole ne ku zo wurin su idan ci gaba ya tsaya kuma yarinyar tana son haɓaka ƙirarta.