Ni kangahe wasezeranije gukora ifoto ku mucanga, uzagaragara neza akanyamakuru kawe kandi uzengurutse ikibuno? Ariko, ntabwo byoroshye kugera kumpapuro, nkuko bisa nkibi: ukeneye guhinga imitsi, ariko noneho rero ugabanye ijanisha ryibinure byo muri subataneous. Niba utazi guhitamo byinshi no kugabanya ibiro, byaguteguriye gahunda yigihembwe gitaha.
Imitsi hypertrophy
Abatoza bazanye muri iri jambo kugirango bamenye inzira yo kongera imitsi mu bwinshi batewe namahugurwa - ni ingaruka nkizo ugomba kubigeraho. Mugihe ugiye muri jans na posiya, ntugire ubushobozi bwo kongera ituje rya buri munsi - kuva 1400-1600 kk 2000-2200 kk. Ntukihutire ko ari bombo n'ibirimo, bizakora neza mu rwego rwo kongera indyo igice cya karubone. Akenshi urya oatmeal hamwe na catmeal, akenshi urya, avoka n'amavuta. Ongera ituze buhoro buhoro - 200 kk buri cyumweru - kandi nanone na hamwe bigabanya buhoro buhoro mugihe cyagenwe, guhera muri Werurwe.
Imyitozo ikomeye izashimangira imitsi
Ifoto: Ibisobanuro.com.
Guhindura inzira y'amahugurwa
Mugihe cyagenwe, ni ngombwa guhindura gahunda yimyitozo kugirango ingufu zirenze iyo zirenze neza. Niba mubisanzwe usubiramo 10-12 muburyo bumwe, ukagabanya umubare wabo ugera kuri 4-6 no kongera uburemere. Gerageza kutitondera ko uburemere bwinkoni bwiyongera - ibi birashobora guteza imitekerereze yo mumitekerereze no gutinya imyitozo. Ishingiro ry'amahugurwa ni imyitozo yibanze (inyamaswa, gukurura, squats), yo kurangiza amasomo akeneye kwiyongera hamwe nimyitozo yo kubika mumitsi ikora kuri uyumunsi.
Kwita ku ruhu
Mugihe cyimyitozo iremereye, fibre yimitsi irakomeretse rero, kubwibyo, imitsi isukwa n'amazi - ingaruka zigaragara zijwi zirashobora gukorwa muminsi 1-2. Kugira ngo wihutishe umwuka wa lymphs, ntugomba kwibagirwa massage: ubikore murugo hamwe namabage ya vacuum n'amavuta, jya kumikorere muri salon cyangwa uruhu rwuruhu rukomeye. Nyuma yuburyo, menya neza ko ukurikiza amavuta yintungamubiri kuruhu hamwe nibihimbano bikize muri vitamine nibibazo bisanzwe. Kandi mu gihe cy'itumba turagugira inama yo guhanagura amaguru nigituba hamwe na aside - kimwe ukwiranye mumaso. Kwimombo bizafasha kwihutisha kuvugurura selile - ntihazabaho gukuramo no kumva uruhu. Mbere, twanditse kubyerekeye uburyo bwo guhitamo aside.
Ntiwibagirwe gukora massage
Ifoto: Ibisobanuro.com.
Moteri - ingwate yoroheje
Mubisanzwe, abahanga mu by'imitekerereze ntibagira inama yo kugura ibintu bike, ariko abatoza bemeranya nabo igice gusa. Umuntu wese ni ngombwa kubona ibisubizo, kandi bisuka mu kwishimira kurwanya no kunyurwa no kugaragara. Aho kuba ijipo ntoya ya mini, kugura ibikoresho bya siporo: bigufi hejuru no mumaguru kumutinda. Ukimara kumenya imiterere, ibikoresho nkibi bizakureba byiza.