Uphefumla umthambo ukunciphisa umzimba Mariny Korpan. Ukuphefumla Technique "Body flex"

Phakathi inani elikhulu kwimimandla ezemidlalo kunye neenkqubo senza umxholo engaqhelekanga, kodwa sele ngakwazi abe iseti ithandwa olulandelenayo - lokuphefumla umthambo ukuze elwe Marina Korpan. Ngumdali yale nkqubo Dzhil Dzhonson, kwakunye ngumlandeli wakhe Marina Korpan, uthi le mithambo, xa kuthelekiswa nezinye iintlobo qethe zezona ndlela ifanelekileyo balahle umzimba.

isimiso ukusebenza

Inkqubo yokuwa amanqatha ingekho i-oksijini akunakwenzeka ngokupheleleyo. Ngapha koko, ioksijini, phantsi kweemeko ezithile (umsebenzi ngokwasemzimbeni, kunye nokutya esezantsi osidingayo) ingadala ukuncitshiswa amafutha. Ukutshisa amafutha agqithisileyo, ukukhawulezisa ukutya - zonke zinika ioksijini.

Ukongeza, ayibobuchule ekhethekileyo "flex Body" ukuphefumla ubonisa ukuba uhlobo umphululela enyama yangaphakathi, esiqeqesha nje izihlunu esiswini, kodwa ngcono ukugaya, zonke ziqala ukusebenza ngcono. inkqubo Ukuncipha komzimba iza kuhamba esebenzayo ukuba ukuphefumla olufanelekileyo edityaniswe kunye nemithambo.

Izimo

Iseti imithambo yokuphefumla "flex Body" ayikhuthazwa okuziqhelisa ubukho zinto zilandelayo kunye nemiqathango:

• Ukwehla okanye ukwanda uxinzelelo lwegazi.
• ukusilela Heart.
• uxinzelelo High intracranial.
• limala.
• Enyongweni kwi senyongo ezingaphezu kwe-5 mm.
• Ithemba.
• Arrhythmia.
• Hyperthyroidism.
• Exacerbation lwezifo ezingapheliyo.
• iqondo lobushushu emzimbeni Ukwandiswa.
• limala.
• Glaucoma.
• somoya inyumoniya.
• Ukukhulelwa.

Ukuba sithelekisa izifundo imithambo yokuphefumla aze abonise Marina Korpan "Oksisayz", le yokugqibela uthathwa kukuqala kwaye efanelekileyo kwabasaqalayo. Imithambo yomzimba "Oksisayz" sele contraindicated kuphela kubantu izifo zemiphunga kunye nabasetyhini abakhulelweyo.

izincomo ezongezelelweyo

Ukwenza iseti imithambo yokuphefumla, umseki ke Marina Korpan, kufuneka zilandele ngqo le migaqo ilandelayo:

• Buyisela iimveliso eziyingozi kunye nokutya ekunene eziya kuzuza.
• Yitya rhoqo, kodwa izahlulo ngelo xesha kufuneka elincinci.
• Ntsasa nganye kufuneka siqale iglasi yamanzi ungatyanga.
• Selani kuyo yonke imini, ulwelo ngakumbi.
• Ngexesha ukuzilolonga lutho kufuneka kumphazamisa. Zama kangangoko unako ukuba baqwalasele ekuphunyezweni buciko.

Marina Korpan - ukuphefumla ubuchule

Ngaphambi kokuba udlulele ngqo ingqesho, kubalulekile ukufunda indlela uphefumlayo. Ukuphefumla kufuneka sibe ngathi ngabantwana abancinci - esiswini. Okokuqala, zama ukuthatha uphefumle, nesisu kufuneka abe nomoya, ngoko wenze umoya mfutshane ezongezelelweyo ezintathu. Emva koko uwukhuphe benze abathathu "dovydoha". isisu sakho kufuneka opustoshitya ngokupheleleyo.

Ngelo xesha ke kufuneka ukuba uyenze, ekuqaleni, oko kuya kubonakala umthambo ezilula, kwiimeko ezininzi, uhlobo static - ukuqina izihlunu esiswini kunye ngakumbi bababambe kule ndawo.

Yonke imisebenzi ukuphefumla for ekunciphiseni Marina Korpan iqulethe imithambo-12 ezisisiseko echaphazela onke amaqela kwezihlunu. Oku imizuzu nje 20-25 ngosuku.

exercise №1

Thatha indawo yokuqalisa - yimani nkqo, wabeka iinyawo zakhe phezu ububanzi amagxa, amadolo kufuneka ithambe. Ukwandisa amagxa zakho uze wenze nomphunga emlonyeni. Njengoko ukuba evuthelwe nesuphu eshushu okanye bevuthela phandle kwamakhandlela - ukutsala imilebe ityhubhu kunye nokukhupha ngamandla. Ngelo xesha nye ufuna ukutsala umqolo eludongeni lwakho sobuKristu esiswini. Xa ngumphunga eziqhelekileyo, sidla 'kubenze' isisu buyasikhulula kuyo. Kulo mzekelo, ubuchule isetyenziswa reverse diaphragmatic ukuphefumla yoga, oko kukuthi, nesisu kufuneka arhoxe kwi zingumphunga.

Isifundo № 2

Emva Umphunga kuyimfuneko ukwenza unqumamo emfutshane, alandele impumlo elibukhali umoya enomsindo "esiswini." udonga sobuKristu esiswini into olunyuswe ngathi ibhaluni. Ukuze wenze oku, zama ukucinga ngayo ubonelelo umoya nje elula, kodwa kwakhona ngqo kungena esiswini. Le oluntsonkothileyo imithambo yokuphefumla "Body flex" intshukumo esinqeni kuye ngokuba "isiphumo yomntu ukumka namanzi."

exercise №3

Lo msebenzi uye wabizwa - uwukhuphe "kumphakatho". Ukuze wenze oku, zixinaniswe imilebe yakhe, baza ngokuthe ngcembe vula umoya uyagxothwa emiphungeni. Ngeli xesha, nesisu ngokwayo kufuneka ngokoqobo "aphaphazele" kwi ezimbanjeni. Intloko aphoswe kancinci umva.

exercise №4

Ukubambelela umoya wakho ukuqala mula bandha, nibaphanga uddiyana bandha nokuvala dzhalanhara bandha. Nsinya uhanjiso, ngoko uhlanganise esiswini kunye esifubeni chin asezantsi. Yaba kule nomzuzwana "brand" elirhoxisa ye esiswini. Not Ukuthanjiswa "itshixa" kwaye ubambe umoya wenu, ubale ukuya 8 okanye 10.

exercise №5

Umoya "itshixa", ngobunono tyhala phezu kodonga esiswini cipande spinal. Phakamisa kwesilevu, uze uvule glottis - kuphume umoya ukungena kwi emiphungeni. A iseti loqheliso "Lose Weight kunye flex Body" ucebisa kuphetshwa xa ukufutha squish, njengoko oku ukwenza umthwalo olwandileyo entliziyweni. Phambi kokuba uphefumlela ngaphakathi, musa ukulibala ukuba bashenxise udonga esiswini kwaye khupha lock.

reviews

Abantu abaninzi bathi ukuba ukutya kwanele ukuba bazibandakanye kule nkqubo kathathu ngeveki. Uya kubatshayela neengcambu abo wayedla engaphezulu ngaphandle kwesithintelo ekutyeni kunye nexesha elichithwa ku ejimini. Noko ke, yonke into lula kunjalo, le nkqubo "Umzimba flex" uya kufuna kuwe kakhulu umgudu, emzimbeni yokuziphatha. "Ukunyuka kwamaxabiso 'nokuzoba isisu - hayi kude lula, yaye ezinye bakhalazela ukuba nesiyezi lwenzeka ngexesha umthambo.

Uqheliso lomsebenzi lwenziwa kwindlela static, ngamanye amazwi, izihlunu kufuneka zigcinwe usiphongomisile. Malunga kwemithetho yokudla kwakhona musa ukulibala. Ngoko ke, ukubila usenalo eyona nto ibalulekileyo - isiphumo ubaluleke ngayo. Imiqulu niyishiye, ukutya kwesiqhelo besinqe intando. Ukongeza, ukuphefumla umthambo ukuze elwe Marina Korpan inceda impi ukudumba, kuphucula ukuntsonkotha. Ngokubanzi, njengaye nawuphi na umsebenzi emzimbeni, oko kuluncedo kwaye umsebenzi onzima kwi ekufunyanweni iintlobo ezintle zenkxaso kubalulekile.

ukudla

Akukho mfuneko ukunciphisa ngokwakho. Yidla ngokufanayo ngaphambili, kodwa kuphela 'itispuni ". Zama ukutya kancinci, yima kukuzingxala kuhlala elindele yokutya rhoqo. Loo nto iya kukunceda ufumane ukususa wayedla ezingaphezulu. Le ndlela ilungileyo ingakumbi ukuba udinwe obungabangeli mdla idayethi ukwehla kobunzima yokudla.

iziphumo

Uphefumla umthambo ukunciphisa umzimba Mariny Korpan ikuvumela ukuba ukususa iidipozithi kwamafutha kwiindawo ingxaki. Le izixhobo ifumaneka ukuyisebenzisa. Le isethi ifaka ukwenza phantse yonke into, ngokuba le ndlela ayiboneleli ulibaziseko yokuphefumla ixesha elide. Ngaphezu koko, oko kunceda abafazi ukuba bahlukane nesisu emva kokuzalwa. Marina Korpan ezehlela yona ngokwakho.

nolokuqinisekisa ukusetyenziswa kakuhle kwe le mithambo ukuba emva kweeveki ezimbini kuphela ukuba bangene iblukhwe ukuba ubukhulu isiqingatha ezincinane. Le imithambo ibalekisa yokucolwa omzimba, kuqinisa izihlunu, ukunika inani imilo yakho chic. Ukongeza, kuba yingenelo eludongeni luthambe semithambo, iqinisa imisipha ebusweni. Ngenxa yoko, niya kukhangela omnci.

Le ndlela nga nkosi iingcali nje kuphela, kodwa abaqalayo. Ukuphefumla umzimba, "Body flex" kunokufaniswa kumsebenzi ibhayisekile. Ngaphezu koko, yeyokuba isebenza kakhulu ukuze batshise calories nge-140%.

Uyakwazi ukuqeqesha efana ekhaya okanye iklabhu qethe. Kuba ukudlala ekhaya, kuya kufuneka isitulo, iphedi ezithambileyo kunye, Kakade ke, isimo esihle.

amacebo aluncedo

Ukulahlekelwa ubunzima ngoncedo imithambo yokuphefumla, esi sakhiwo siza kuba nempumelelo xa ulandela ezi zikhokelo ezingundoqo:

• Dibanisa ezi imithambo kunye nemidlalo. Kuqala kufuneka banikwe Cardio - ukukhwela ibhayisikile, ukubaleka, ukuhamba, njl
• Uyakwazi ukuqeqesha kusasa nangokuhlwa, iiyure 2-3 phambi lokulala, kunye iiyure ezimbalwa emva kwesidlo.
• Kule nyanga zishushu Kukhethwa ukuba benze imisebenzi ongaphandle. Ngeentsuku ezibandayo, wenze umthambo kwigumbi kakuhle umoya.

imithambo omsebenzi yokuphefumla abasisigxina ukunceda ukuphucula yesisu, ekudambiseni imvakalelo yindlala, uthobe luvo, ukomeleza amajoni omzimba nokunyusa izinga ukwetyisa zolondolozo ngamanqatha.