Ngekhulu lethu lekhulu leminyaka, indlela eya empumelelweni ivinjelwa hhayi ngamakhono ochwepheshe kuphela.
Kanye nezifiso zomsebenzi, ngezindlela eziningi kuya ngokuthi ubukeka kanjani. Isikhalazo sangaphandle asisho ukuthi amapharamitha amamodeli, futhi aqukethe lezo zinto njengoba:
- Ukumamatheka okuvulekile nokulungela ukuxoxisana;
- Isimo esihle;
- I-gait ethembekile kanye nokuma okuqondile;
- Kunwetshwe, kepha hhayi amahlombe amakhulu.
Lokhu kuyindlela yokuphila lapho uhlala ekwazile yonke indawo, hlanganisa kahle umsebenzi nokuphumula, ungakhohlwa ngokudla okugcwele, umsoco olinganiselayo nokuzivocavoca okusebenzayo ngokomzimba ukwelula ubusha bakho nobuhle. Njengombukiso wokuzijwayeza, umuntu ophumelelayo futhi okhangayo akayekwenqatshwa. Kepha ukuze uphumelele, kuzofanele usebenze!
"I-Gerontology, noma isayensi ekwandisweni kwentsha, iveza ukuthi azikho izifunda ezihlobene nobudala nezifo", kunezimo ezimbi nokugula komuntu siqu abavela endleleni yokuphila, "kusho u-Evgeny Mazur umqeqeshi womuntu siqu. - Ukuzivocavoca, ukudla okucatshangwe kahle nokunakekelwa kwezimonyo ochwepheshe kusinika impilo namandla, futhi ngenxa yalokho, nesimo esihle. Yebo, futhi noma yiziphi izingubo zibukeka zingcono kakhulu emzimbeni omncane, oqeqeshiwe, onikeza umnikazi wawo ukuzethemba ngokwengeziwe emandleni nasemathuneni awo.
Ukuze ube ngumuntu ophumelelayo, kuyadingeka ukwakhiwa kabusha okuphelele kwendlela yakho yokuphila futhi uthuthukise imikhuba emisha. Ake siqale nge- "Outer Shell" - isikhumba sethu. Ukuba yingxenye yohlelo lokuhlukanisa umuntu, isikhumba asikwazi ukuba yinhle uma usebenzisa "ukushesha ukudla udoti" njengokudla futhi ube nohlelo olubuthakathaka wemisipha, ngaphandle kwethoni. Isikhumba siphinda kuphela imicu yemisipha ebusweni nasemzimbeni, futhi isimo saso sixhumene ngqo nomsebenzi wohlelo lwe-endocrine, ingxenye yazo imisipha nje.
Ukubukeka okukhangayo kuncike esimweni esinempilo somzimba, futhi lokhu kungumbukiso we-muscular othuthuke kahle ngokuhlanganiswa nemodi yamandla efanelekile, lapho yonke imikhiqizo etafuleni lakho "kusuka embhedeni oyifunayo wepulazi elinobungani bemvelo", kanye ngezilinganiso ezifanele nobungako.
Njengoba amaHippocrates ethi, "ukuphulukisa ukwengeza ukunyakaza nokususa ukudla okungadingekile";
"Ukudla okunempilo kumele kube ukwelashwa, futhi ukwelashwa uqobo ngokwako kukhona umsoco."
Ngizofaka amaholide anele ngohlobo lokulala, izimpelasonto, amaholide kufanele futhi abe nokwelashwa nokululama, nokwelashwa (ukululama) - ukuphumula. Ama-aesthetics wobuso obuhle nomzimba ophelele, isimo sesikhumba kanye nezinga lezinqubo zokushintshana zihlobene ngqo nokudla kwethu. Ngakho-ke, ukuba sesitolo esitolo noma emakethe, nikeza ukukhetha kwezithelo nemifino yezikhathi ezithile. Ehlobo nasekuqaleni kwekwindla, asidingekile nakancane ekudleni okucebile, ngoba asikho isimo sezulu esinamandla esibandayo futhi umzimba awudingi izinsizakusebenza zamandla ezizomfudumeza. Ngesikhathi esifudumele, ukudla okunzima kwekhalori kuvumelana futhi kungadala izizinda.
Kungaphezu komzimba wonke emathunjini emathunjini emathunjini. Vele, isikhumba sizohlupheka kulokhu - siyoba buthuntu, singaphili, imibimbi izovela ngayo. "
Imisipha in impendulo
"Ngakho-ke, sathola ukuthi isimo sesikhumba sincike ekudleni okulinganiselayo, indaba ye-evgenia mazur iyaqhubeka. - Ngaphezu kwalokho, isikhumba "esihle" semisipha eqeqeshiwe, njengoba iphinda imicu yazo. Thina, njengazo zonke izidalwa eziphilayo, sinemisipha esebenza ngokuqhubekayo, noma ngabe silawula kangakanani, iyi-diaphragm nomsipha wenhliziyo. Isimo kanye nokwenza imisebenzi ebaluleke kakhulu yomsebenzi obalulekile kuncike kulo lonke uhlelo lwemisipha lomzimba. Lapho imisipha ikhula futhi umthwalo kubo uyanda, uyakhula futhi aqine, aphonsela inani eliphakeme legazi, enze incindezi evamile, ukondla indwangu, etholakala emzimbeni
Imikhiqizo kanye nobuthi be-defrost. By the way, ingcindezi ehlobene nobudala ayilutho ngaphandle kwesinxephezelo ukuntuleka komsebenzi wemisipha ukugcwalisa amandla obuchopho. Ukuzikhandla okulinganiselayo okulinganiselayo kunciphisa ingcindezi kunoma yimuphi unyaka, kufanelekile kuphela ukuqala ukuqeqesha njalo. Ngamanye amagama, ubuhle ngokuqondile buya ngempilo yethu, nasempilweni - ekusebenzeni komzimba. "
Imfihlo yamahlombe amahle
Sivame ukudalula amahlombe akho nezindawo eziseduzane, emuva, isifuba, kepha akuvamile ukuba ziqeqeshe ngenhloso. Ngaleso sikhathi, iminyaka yowesifazane ihlala inikela ngenkohliso inikela ngentamo, indawo yentambo, ingxenye yesandla ukusuka endolini kuya emgqeni wehlombe, kanye nohlangothi lwangemuva lwengaphambili. Amahlombe kanye nesihloko sangemuva, njengomthetho, akayona ithoni eyanele nokuqina, ngokuhamba kweminyaka baba buthaka, ubuthakathaka, ubhekene namafutha amaningi ngokweqile, ikakhulukazi endaweni yamahlombe amathathu ehlombe ) kanye nezikhali, okuyisici sowesifazane esicinisiwe. Isimo esinjalo esiphambeke sichazwa ubuvila kuphela, kodwa futhi futhi ngoba sesaba ukuqeqesha amahlombe akho ngokweqile, ngoba kukholakala ukuthi uSilouette wethu uzoba insikazi encane. Eqinisweni, abesifazane bakuningi
Kunzima kakhulu kunamadoda, ukufeza i-silhouette yemidlalo nemisipha: lokhu kungenxa yenye isakhiwo semisipha nokuba khona kwama-hormone abesifazane, avimbela ukuthuthuka ngokweqile kwezicubu zomzimba. Kepha izicubu ezichazwe kahle futhi ezichazwe kahle zamahlombe kanye nemuva zizuzisa ukugcizelela inselelo yanoma yimuphi umuntu wesifazane, kwenze kube nokwenzeka ukubheka okungcono ezingutsheni ezivulekile
Ngokuncishiswa okujulile.
Ukwakha ibhande lehlombe elilinganayo nelihle, kuyadingeka ukuthi ulalele ekukhetheni izivivinyo emzimbeni ophezulu. Ukuzivocavoca okunjalo kufanele kube nomthelela ekumeni kwebukhosi kanye nesikhundla sekhanda esiqhoshayo.
"Njengoba wazi, ukuncibilika phansi ikhanda kudala imibimbi eyengeziwe nama-folds
Entanyeni, futhi amahlombe aqhume phambili (ama-Kipho Posture) akha imisele ejulile endaweni yesifunda, - amanothi evgenia mazur. - Umthwalo okhethwe kahle emahlombe, emuva futhi izandla kuzosiza ukugwema ukugcwala kwesifuba esihlobene nobudala futhi kuqinise imisipha egcizelela imbobo yemvelo phakathi kwesifuba futhi yenza isithombe sakho se-sexy ngokwengeziwe.
Ngokwehlukana, ngifuna ukusho ngemisipha yomhlane. Kumaseli ale misipha kunenqwaba yama-hormone asezizalweni: estrogen - kwabesifazane nakwa-Androgen - ngamadoda. Ngakho-ke, kuthinta ngokuzikhandla ukuzivocavoca umzimba emisipha yemisipha yangemuva, sizokwandisa ukuheha kwabo.
Emehlweni abobulili obuhlukile. Ngaphezu kwalokho, izivivinyo zifaka isandla ekuthuthukisweni kwama-hormone okukhula, owenza kancane kancane kancane ngemuva kwesikhathi sokuthomba. Ngakho-ke, selusa intsha nokuphila ngosizo lokuzikhandla ngokomzimba okukhethiwe.
Akuyona yini isinqumo esingeziwe sokuthenga ibhulokhi kusuka kumqeqeshi we-master? "
Amathiphu avela kumqeqeshi-physiologist, uchwepheshe emcabangweni kanye nezindlela zokuzijabulisa i-evgenia mazur:
• ukulala okuwusizo kakhulu futhi okuvuthayo okuvuthayo - kusuka ku-10 pm kuze kube ngo-4 ekuseni;
• Abashisekeli abalusizo kakhulu amanoni - izithelo nemifino enenani elikhulu lama-antioxidants;
• Ukusebenza okuyisimangaliso - kumqeqeshi we-master onolwazi olunzulu kanye nemfundo ephakeme yokufundisa;
• Imiphumela yokushiya eyizimangaliso yokushiya ubusweni nomzimba ingatholwa "ngesitayela sokuqina kusuka ku-evgenia mazur" ikhathalogi.
Ukuphepha ngesikhathi sokuqeqeshwa:
- Ungakhohlwa ngokufudumala nokushisa kwemisipha;
- Musa ukuzivocavoca ngokushesha okukhulu;
- Ukuqalisa ngenkimbinkimbi entsha, cela umqeqeshi ukuthi alandele ukunemba kokubulawa kwawo.
I-Master Class kusuka evgenia mazur:
Photo: Natasha Popova.
munye. Thatha isikhundla sokuqala.
Hlala epulatifomu yezinyathelo, imilenze kumele ibekwe futhi iboshwe emadolweni
E-angle yama-degree angama-90 ahlobene phansi (ungazikhulisa kancane ngenhla). Lokhu kuyadingeka ekubuyiselweni okuzinzile kwe-venous, okususa isimo semilenze "esindayo" (edema), ikakhulukazi endaweni ye-ankle. Senza izandla eziqondile ezinhlangothini nge-Dumbbells (350 g), ezosusa ukungezwani kumalunga e-elbow futhi kwakha i-Delta enhle ephakathi (ihlombe). Ukuzivocavoca kungaphindwa izikhathi ezingama-30.
Umqeqeshi Umkhandlu: Isikhathi ngasinye siphakamisa izandla ukuze sinciphise ama-dumbbells kanye ne-linger, ngaphandle kokuvuselelwa.
Photo: Natasha Popova.
2. . Isometric ilenga ngokugxila ezandleni eziqondile. Izinyawo kufanele zigobe emadolweni ziphakamise emangele kwesokudla. Udinga ukuhlala kusuka kumaminithi ayi-1.5 kuya kwayi-5. Phinda izikhathi eziningana. Ukuzivocavoca amafomu amafomu, ibhande lamahlombe, impumuzo yawo wonke amaqembu emisipha yezandla. Ukuzivocavoca okuyisisekelo kwawo wonke amaqembu abakhuthaze izicubu zomsipha.
Photo: Natasha Popova.
3. Ukugxila kwe-Isometric yezandla eziqondile ekusekelweni okungazinzile (ibhola elisindayo) ngenye imilenze yokuphakamisa. Ukuzivocavoca okuyisisekelo ukwakheka kwesimo esihle, wonke amaqembu emisipha, amahlombe, isifuba, abagqwali bezimo zemisipha yesisu nangemuva. (Indlela yokubulawa iyafana naku-Ex. 2. - Axpress. Ed.)
Photo: Natasha Popova.
okune . I-isometric vis lapho imiswe ezandleni eziqondile phambili. Ukuzivocavoca kwakha wonke amaqembu emisipha wezandla, amahlombe, izindawo ze-neckline, kanye nabazinze izicubu zomzimba ngemuva nangesisu. (Indlela yokubulawa iyafana naku-Ex. 2. - Axpress. Ed.)
Photo: Natasha Popova.
ezinhlanu. I-Isometric vis kanye ne-push-ups lapho ususa izandla ngemuva. Ukuzivocavoca umzimba okuyisisekelo, amafomu okuma kwawo, wonke amaqembu emisipha, emuva, abaqinisi bemisipha.
Photo: Natasha Popova.
6. Ukuzivocavoca okuhle ekwakhekeni kokuma nokuqina kwemisipha kokungazinzile
Simulator - bosu.
Photo: Natasha Popova.
7. Senza "izikere" eziqonde mpo ku-simulator ezingazinzile. Ukuzivocavoca kunconyelwe ukwakheka kokuma nokususwa kwama-clamps emgogodleni we-lumbar.