Zokongola ndi zolimba - ndi cholinga chomwe atsikana ambiri amayamba kusewera masewera. Ntchitoyi ndi yotheka, koma ngati mutatsatira malamulo ena okhudzana ndi masewera olimbitsa thupi komanso zakudya zoyenera. Kuphatikiza apo, mukhoza kuchita njira zosiyanasiyana, mwachitsanzo, kudzipangitsa kudzikongoletsa kwakhala kopambana kwambiri, komwe aliyense angathe kudziwa. Akatswiri amalimbikitsanso kuti masana, amayambitsa minofu ya glutal kwa masekondi asanu ndi awiri. ndiyeno muzimasuka. Bwerezani kangapo.
Poganizira momwe mungakhalire mwamphamvu msana, m'pofunikira kukonza zakudya zanu. Mu zakudya siziyenera kukhala ndi mankhwala ovulaza, ndiko, mafuta, okoma, okazinga, etc. Pangani menyu tsikuli kuti likhale ndi zakudya zamapuloteni , zipatso, masamba, mbewu zonse, tirigu ndi zakudya zina zabwino. Ndibwino kuti mudye chakudya, ndiko kuti, chakudya chambiri chachikulu ndi zakudya zopsereza ziwiri. Yang'anirani madzi okwanira ndi kumwa pafupifupi 1.5 malita patsiku.
Kodi mungamange bwanji mabowo?
Monga mukudziwira, muyenera kuyamba maphunziro ndi kutentha, monga kukonzekeretsa thupi kuti liwonetsetse masewera olimbitsa thupi, lomwe limathandiza kupeŵa kuvulala ndikupangitsani zotsatira kuchokera pakuchita masewera olimbitsa thupi. Ndibwino kuti muzichita masewera olimbitsa thupi tsiku lililonse. Ganizirani machitidwe angapo ogwira mtima omwe ayenera kumaphatikizidwa mu zovuta zanu.
- Magulu . Ntchito yofikira komanso yosavuta, yomwe imapereka zotsatira zabwino, ngati mukudziwa njira. Tidzapeza momwe tingagwiritsire ntchito bwino kuti tiyimitse matako. Ndikoyenera kuti tichite zochitika pamodzi ndi kuyeza. Tenga zitoliro mdzanja lako ndi kuzichepetsa. Ikani mapazi anu pambali pa mapewa anu, ndipo pitirizani kuwongola mutu, kuyang'ana patsogolo. Pang'onopang'ono titsike kumtunda umene chiuno chidzakhala chimodzimodzi pansi. Zobaya siziwombera zala zakutsogolo. Kupita pansi ndikofunikira pakupuma, ndi kuwuka pa kudzoza.
- Kugwa . Zochita zina zovomerezeka, zomwe, malinga ndi ophunzitsira, ziyenera kukhala zowonongeka. Kuchita izo kumalimbikitsidwanso ndi kulemera kwina. Tengani patsogolo pang'onopang'ono ndikugwera kumapangidwe pa bondo lakumbuyo kutsogolo kwa mbali yoyenera. Ndikofunika kuti musayambe kutsogolo, choncho onetsetsani kuti bondo silipita kumapazi anu. Thupi liyenera kukhala lolimbika kuti likhale loyenera.
- Makhi mapazi . Kumvetsetsa momwe mungamangirire mabotolo a sabata, ndi bwino kumvetsera mwambo umenewu, womwe umakuthandizani kuti muzitsatira bwino minofu yodetsedwa. Pakati pa zinayi zonse, yikani kugogoda pa mawondo anu ndi mitu. Ntchitoyi - tengani mwendo wowongoka mmbuyo, ndikuyesera kuti mufike chitende chake mokweza. Kenaka mutsike mwendo wanu pansi, bwerani bondo lanu m'chifuwa ndi kubwereza chirichonse kuyambira pachiyambi. Muzichita masewera olimbitsa thupi, kenako phazi lina.
- Mlathowu . Pofuna kuyimitsa matako, muyenera kuchita masewera olimbitsa thupiwa: khala pamsana, kugwada ndikukoka mapazi kumbali. Ntchitoyi ndi kukweza mapewa mpaka pamtingo umene thupi lidzapange mzere wolunjika. Musalole mapewa achoke pansi. Limbikitsani minofu ya gluteus.
Tsopano chinthu chachikulu, popeza anthu ambiri musanayambe kukonda chidwi, mungagwiritse ntchito zowonjezera zingati. N'zosatheka kunena nthawi yeniyeni, chifukwa chizindikiro ichi chimadalira zinthu zambiri. Choyamba, kulemera koyambirira kwa munthu ndikofunika kwambiri, ndipo pamene iye ali, ndiye kuti atha kuphunzitsa . Chachiwiri, zotsatira zimadalira kuzoloŵera kwa zochitikazo ndi chiwerengero cha kubwereza kwa zochitikazo. Ndibwino kuti muzichita masewera olimbitsa thupi nthawi zonse mu magawo awiri a maulendo 15. Patapita nthawi, mukhoza kuwonjezera katundu. Musaiwale za njira yoyenera, chifukwa si khalidwe, koma kuchuluka.