Vacuum ee caloosha (Submission): description ee farsamo, gaar ahaan

Si dhakhso ah xagaaga, iyo dad badan oo si dhaqso ah si ay u bilaabaan si ay isugu diyaariyaan xilli xeebta, diiwaan geliyay kooxaha caafimaadka ama isku dayaan in ay adkayn caloosha guriga. Si kastaba ha ahaatee, ka shaqeeya meelaha dhibaatada, kuwo badan baa loo wajahay liddiga soo socda. Waxaa ugu adag tahay in la gaaro caloosha guri. Waxaa la rumeysan yahay in si loo hagaajiyo ay qaab lagama maarmaan ah in isu bedbeddelaan saxaafadda. Laakiin dhab ahaan, wax eegi arrin oo kala duwan: in ka badan layliyada ee murqaha caloosha, dareenka yar. Tan waxa u sabab xaqiiqada ah in baruurtii waxaa si tartiib ah loo beddelaa muruqa ah ama ka yar lakabka sameeyay duubo muruqa ah. caloosha A si meel kasta oo aan iska tago. Maxaa la sameeyaa in xaaladda this? kaaliyaha aamin noqon doontaa jimicsi fudud - vacuum ee caloosha. Responses isaga ku saabsan siin ciyaartoyda iyo amateurs. Jimicsiga ayaa ka caawiyay inay la qabsadaan dhibaatada.

Maxay ku ool ah?

Marka jimicsiga waxaa ku raran abdominis transversus ah. mid ka mid ah in ka haya xubnaha gudaha ee meel. Sida caadiga ah waxay keeni dhula caloosha waa midab hooseeyo. In isboortiga rar ugu weyn ee ku dhacaa, muruqyada uugu iyo dibadda. From overtraining ay bilaabaan Bouguereau. Sidaas darteed, caloosha jireyso sudhan yihiin, laakiin waxa ay weli ulo ka hor.

Layligani wuxuu ka dhigaysa shaqada murqaha waa iskutallaabta. Bodybuilders jecel in ay sameeyaan vacuum ah ee caloosha. Jimicsiga iyaga oo Fayda Xumaanta ka ferjiga "xidhmadiisii dareemayaasha". Waxay ka caawisaa inaan ka dhaansado dhexda.

Sida loo xaaqdo caloosha. talo hordhac ah

1. Dheganaanta - fure u tahay guusha. Jimicsiga "vacuum ee caloosha" in si joogto ah loo sameeyaa. Si aad u hesho caloosha guri, waxaad u baahan doontaa ah oo ku saabsan bisha a of shaqo joogto ah.
2. Jaleecada hore waxa ay u muuqataa jimicsi aad u fudud, laakiin dad yar oo si fiican u samayn kartaa 1 jeer ay. Ha ka quusanina haddii wax uma shaqeeyo.
3. Natiijadan ayaa waxa ay ku xiran tahay waafaqsan qalabka jimicsiga marxaladaha oo dhan.
4. Waqtigan xaadirka ah waxaa jira dhowr hab fulinta. Waa in aad bilowdo mid ka mid ah in ay u muuqataa ugu dareen leh oo fudud. Iyadoo la macaamilooday ah hababka dhaqdhaqaaqa, aad u soo guurto karaa in fursado dheeraad ah oo adag.

Farsamada fududeeyay

Wixii bilowga ah, waxaa la siiyaa fursad u badan la awoodi karo.

I. n:. Jiifa dhabarka lugahaaga laaban yihiin. Arms kordhiyay weheliyaan jidhka.

1. dhan oo hawada laga saaray sambabada, laakiin ma soo maratay, laakiin si tartiib tartiib ah, talaabo talaabo.

2. Markaas, caloosha waa laabatay sidii qoto dheer sida ugu macquulsan oo lagu qabtay meel this qiyaastii 15-20 ilbiriqsi. Tartiib tartiib, waxaad kordhin kartaa waqtiga dib. caloosha waa in uusan u dhaqdhaqaaqin.

3. caloosha loo dabciyo neefsato.

yar adag tahay

Marka mabda'a waa cad yahay oo waa la garanayaa sida loo sameeyo caloosha vacuum meel u nugul, waxaad isku dayi kartaa in ay sameeyaan jimicsi taagan.

I. n:. Taagan, cagaha width garabka gooni.

1. neefta siidaysid ah, waxay xoodaan jilbahaaga, jidhka wax yar hore u soo noqday marka ay marayaan iskeeydka. Palm dayrta on misigta.

2. Marka sambabada madhan yihiin, caloosha waa laabatay iyo qufulan ee booska this. War sidee madaxa la janjeera, midhona kor wax yar, laakiin indhaha ka hor eegto, dib si toos ah.

3. wali boos this qiyaastii 15-20 ilbiriqsi.

4. Is daji caloosha, neefsado, neefta.

Sidoo kale, mid ka mid ah qaban karaan layliyada meel fadhiya ama addin.

Neefsashada Technique "flex Body"

neefsashada si fiican - mid ka mid ah qaybaha ugu muhiimsan ee guusha, marka vacuum ah ee caloosha. Jimicsiga si fiican u weheliso farsamo ee "flex Body." Katimaada laga sameeyey sida soo socota:

1. First, nuur yahay gebi ahaanba ka reeban hawada.
2. Dhawaan buuxiyey isticmaalaya waxyoonay fiiqan sanka.
3. Markaas waxaa jira neefta siidaysid buuxda, adag iyo buuq badan afka. All hawada waqti isku mid ah sidii ay u soo hijrooday sambabada.
4. caloosha waxaa laabatay iyo fadhiya hooseeya feedhaha ah.
5. 20 ilbiriqsi ka dib, in ay nasasho iyo neefta.
6. Soo Celinta neefsashada oo ku celi layliga.

Habkani feedhuhu nadiif ah ay suurto gal. Waxaa sidoo kale ka shaqeysiin iyo shaqeeyo qaabka neefsashada.

vacuum ee caloosha. Layli ee "hormartay", farsamada kaamil ah

I.p:. Jiifa dhabarka lugahaaga laaban yihiin. Arms kordhiyay weheliyaan jidhka.

1. neefta siidaysid. Light waa in ay ahaadaan si buuxda free of hawada.

2. Bixitaanka ee caloosha. Qamaar muruqyada booska this mudo ah 15 sekan.

3. A neefta yar, raaceen by danab ka mid ah murqaha caloosha. Isla mar ahaantaana waxaan u baahan nahay in ay sii wadaan in ay ku lug leeyihiin. Haddii ma jirto hawada, ka dibna markii ugu horeysay waxaa suurtagal ah in la sameeyo neefsasho yar.

4. Nasashada iyo dayactirka neefsashada. Cod ama naso (ku xiran tahay sida ay talaabo hore waxaa la sameeyaa). Si kastaba ha ahaatee, jimicsi ma dhamaan wali.

5. neefta siidaysid, barbaro caloosha.

6. danab oo dhan murqaha caloosha iyo calool riixaya. In this joojiyay neefsashada.

7. Neefta, soo kabashada nasashada.

Terms of tababarka

• Si jimicsi ahaa ugu waxtarka badan, waxaa lagu talinayaa in subaxdii ama fiidkii, ama si fiican 2 jeer maalintii. Sayidka postprandial waa inay sugaan ugu yaraan laba saacadood.
• First waxaa jiri doona oo ku filan 10-15 daqiiqo ka mid ah hab. Tartiib tartiib, wakhtigan waa la dhimi karaa in ay bar.
• Tirada celin gaar ah la go'aamiyo. Heerka isitcmaalo load waxaa lagu qeexi karaa sida soo socota: markii si ay u joojiyaan la joogo marka ay u adag tahay in aad neefsato.

benefits of layliyada

vacuum ee caloosha dhiiggana uma soo shubo doonaa oo kaliya ilaa murqaha caloosha, kordhiyaan koboca iyo dulqaadashada, waxa ay sidoo kale leedahay faa'iidooyin caafimaad. Sababo la feedhuhu joogto duugaa xubnaha gudaha, shiidka, oon hagaajinta waxqabadkooda. Sidoo kale xoojisaa muruqyada dhabarka, hagaajinaysaa qaab.

sababo

Waa arrin aad u waxtar leh in si joogto ah xaaqdo ee caloosha. Jimicsiga, si kastaba ha ahaatee, waxay noqon kartaa in mararka qaarkood laga mamnuucay. sababo Main:

• boog caloosha iyo boog dyspepsia. Waayo, cudurada kasta oo mareenka caloosha iyo mindhicirka - taxadir leh.
• cudurrada sambabada.
• Dhibaatooyinka la xiriira nidaamka wadnaha.
• maalmood muhiim Haweenka.
• Muddada uurka.

Adkay caloosha guriga waa SNAP ah. Waxa ugu weyn ee - si aad u hesho in ay is galaan.