Mmodzi wabwino ndithu ndilo loto la mkazi aliyense. Ndipo chimodzi mwa zikhumbo zosavomerezeka za chiwerengero chochepa ndi chiuno chochepa. Koma bwanji ngati sizowoneka ngati zopapatiza monga momwe tingafunire? Ngati mafutawo atha, ngati malowa angakhaleko mwayi, kodi ndi malo awa? Kodi mungataya mafuta ochuluka bwanji kuchokera kumbali? Ngati mafunso awa ndi ofunikira kwa inu, ndiye kuti tikhoza kukuthandizani.
Nchifukwa chiyani mafuta ali pambali?
Yankho ndi losavuta komanso laling'ono: "Choncho chilengedwe chimatengedwa." Izi zokhudzana ndi mawonekedwe apadera a thupi lachikazi, lomwe limasinthira mpaka kubereka komanso kuyamwitsa ana. Ndipo pamakhala m'chiuno, kumbali, mimba, mafutawo amapeza "m'malo". Zonsezi ndi zabwino kwambiri, ndipo nthawi zomwe tafotokozazi ndizofunika kwambiri. Chabwino, nchifukwa ninji mukufunikira nthawi yonse? Ndipo momwe mungatenthe mafuta kumbali? Tiyeni timvetse zambiri.
Kodi mungatenge bwanji mafuta kuchokera kumbali?
Mafuta otentha kumbaliyi n'zotheka, ngati mutagwiritsa ntchito njira yowonjezera yothetsera vutoli.
Choyamba, muyenera kuthetsa zakudya zamakono, musadye usiku, ndipo yesetsani kudya zakudya zolimbitsa thupi. Popanda kuwona chowonadi ichi, ndipo mothandizidwa ndi machitidwe okha, sikutheka kuchotsa mafuta kuchokera kumbali.
Ndipo kachiwiri, muyenera kudziwa kuti kuchita masewera olimbitsa thupi ndi apamwamba sikokwanira. Onetsetsani kuti muphatikizidwe mu zovuta zovuta za thupi la oblique m'mimba. Ndipo pambuyo poyesera mwakuthupi, mungathe kuchita nokha, kapena mothandizidwa ndi katswiri, kuti mukamwetse malo ovuta.
Kodi mungachotse bwanji mafuta pambali pogwiritsa ntchito zolimbitsa thupi?
Zochita zonse zomwe zili m'munsizi zimagwira ntchito ya minofu ya oblique ya m'mimba. Mukhoza kuchita zonsezi ndi kulemera kwina, ndipo popanda. Pa zochitika zina mudzafunikira fitball.
Kuchita 1
Imirirani molunjika, miyendo inafalikira kupatula mbali ya phawa, manja pachiuno. Chitani zovuta kumbali. Chimodzimodzinso ndi malingaliro, mbali yotsutsana imathandizanso kumbali. Timapitiliza kutsetsereka kupita kumanja ndi kumanzere. Zochita zosavutazi ndizothandiza kwambiri, komanso kuti muwonjezere katundu, tengani dzanja lililonse pa dumbbell (kulemera kwa kilogalamu imodzi pa dzanja lirilonse). Gwiritsani maselo 3 pa katatu pa dzanja lirilonse.
Zochita 2
Ugone pansi, ikani manja anu mmbuyo ndikuyika manja anu pansi pa mutu wanu. Miyendo ikugwada pamadzulo. Chitani chigoba chopotoka ku bondo losiyana. Ndiye kwa wina. Kupotoza kumachitidwa mosiyana ndi dzanja lamanja kapena lamanzere. Chitani nthawi 10-15 pa mbali iliyonse.
Kuchita masewera olimbitsa thupi 3
Kuti mutsirize ntchitoyi, tengani fitball. Ugone pansi, wowerama ndi kuika pa mpira. Kenaka osakanikirana, mumayendetsa mapazi anu kumanja ndi kumanzere. Ngati ntchitoyi ikuwoneka yosavuta kwa inu, ndiye kuti ikhoza kukhala yovuta kwambiri. Kugona kumbuyo kwanu, kutsinitsa fitball ndi mapazi anu ndi kuwagwira pansi. Ndipo kachiwiri, mutsegule mpirawo mozungulira kumanja ndi kumanzere. Chitani zotsatirazi 10-15 nthawi iliyonse.
Kuchita masewera olimbitsa thupi 4
Tengani fitball kachiwiri. Khalani pamwamba pa iye, nsana wanu uli wowongoka, manja anu ali pansi, mapazi anu ali pansi. Kenaka lembani mpira kumanja ndi kumanzere, pogwiritsa ntchito mabowo okha.
Kuchita masewera olimbitsa thupi 5
Ikani pansi, kumanja kwanu. Dzanja lamanja latambasulidwa, dzanja lamanzere likugona pambali. Pamene mukuchita masewera olimbitsa thupi mukufunika kukweza gawo lakumtunda kwa thunthu ndi mwendo wakumanzere. Pachifukwa ichi, minofu ya m'mimba ya oblique iyenera kusokonezeka. Bwerezerani maulendo 10-12, ndiyeno muzichita zofanana, koma mubodza kumanzere.
Kuphatikiza pa zochitika zonsezi, tulutsani mafuta kumbali, muthandizenso nthawi yowonjezera. Ngati nthawi ikulolani, mukhoza kulipotoza 30-40 mphindi patsiku.