Yadda za a samu wani lebur ciki da kuma bakin ciki kugu? Yabo ya ba da wani sanannen fitness malami Natalia Korotkov

Domin ba ka ji kunyar ba da adadi, da nuna kashe a kan rairayin bakin teku, mata tafiya zuwa duk abin da, musamman a lokacin da ka so don samun a siffar kafin bazara biki kakar. Kuma sau da yawa yi shi da kanka ne da wuya sosai. Saboda rashin ilmi da kuma bukatar ƙarin dalili na da yawa daga cikin adalci jima'i suna juya zuwa fitness masu horon.

Natalia Korotkov, wanda ya samu lambar tagulla a cikin Rasha gasar a shekarar 2013 a cikin category "fitness bikini", wani sirri horo. Ta farin ciki ya ba da shawara da kuma aka hannu a cikin zanga-zanga da tasiri darussan da taimakawa duk mata sami kyakkyawan ciki da zanzaro kugu.

Flat ciki - mafarki ga wasu, ga alama unattainable. Kuma saboda mafi yawan mutane bisa kuskure yi imani da cewa data kasance babbar folds rataye a kan waistband ya wando, za ka iya neutralize da sauki darussan ga latsa. Wannan ba haka ba. adadi gyara - shi ne mai tsawo, da wuya aiki. Kuma a farko yana da muhimmanci a cire jiki mai, ko da karfi, kyau tsokoki zai bayyana, amma ba zai zama a bayyane saboda m mai Layer.

Domin taimako, ba shakka, ya zo da dama rage cin abinci. Kawai sai ka iya ci gaba kai tsaye zuwa na ciki bada.

Practical tips daga Natalia Korotkova

Natalia Korotkov bada shawarar cewa ku yi wasu sauki darussan zuwa dumama jiki da kuma tsokoki. Da farko yi da kwance mashaya ko ƙyamare, a matsayin tare da rataye kafa kiwata.

Dole ne ka dauke ƙafafunsa, suka haye kafa, amma yana da muhimmanci don tabbatar da cewa load ne kawai a kan ciki. A latsa ba za a iya pumped kowace rana! Kana bukatar ka bi da sãɓãwar aiki motsa jiki da kuma hutu. Kuma wani yanki na shawara: ba da yawa amma ingancin da za'ayi twists kai ga coveted sakamakon.

Natalia Korotkov sanya ji na fitness ransa. Domin ta jiki aiki - yana da kiwon lafiya, farin ciki da kuma murmushi. Ta ya yarda don taimaka wa kowa ya sami cikakken Abs da kugu. Af, da dan wasa ya lura da cewa sama motsa jiki kafa dauke yawa da nagarta sosai fiye da curl kwance a kasa.

Af, ga mikewa darussan da ya kamata a yi a cikin dukan hanyoyin bace tare da tsoka tashin hankali, kuma bãbu abin da ya hana a ci gaba da aiki.

Motsa jiki a kasa

Ga na gaba motsa jiki Natalia Korotkov bada shawarar su matsa zuwa bene, wanda aka sanya a cikin supine matsayi. Sa'an nan, da dagawa kafafu alternately. Bugu da ari, gwani ya bada shawarar a takaice hutu.

Sa'an nan, da motsa jiki "almakashi" kwance. A karshe motsa jiki da ka bukatar gyara da lumbar yankin, ajiye shi a karkashin taushi matashi (za ka iya kawai tsaya hannuwanku karkashin your gindi). A wannan matsayi, gudu gangara lankwasa kafafu don gefe.

Darasi Ball

Located a kan wani Roman kujera, a lokacin da mahalli jiki aka saukar, shi wajibi ne don kama da ball daga wani abokin tarayya, yana tsaye a ƙafãfunku, da kuma hawa, kana bukatar ka jefa shi baya. Wannan shi ne wani hadadden, amma sosai tasiri motsa jiki kamar yadda ya shafi kusan dukan ciki tsokoki.

Ci gaba da kuma karfafa tsokoki, da asarar jiki mai - shi ne wani abu da aka directed dacewa. Natalia shawara Korotkov yi a kai a kai, alternating bada. Kuma, ba shakka, tana da muhimmanci a tsaya a lafiya rage cin abinci.