Mafuta owonjezera pa mimba ndi m'chiuno ndi "mutu" kwa amayi ambiri. Ndipo ngakhale kuyamba kuchita masewero pamakina osindikizira , mukhoza kuona kuti masentimita owonjezera amachoka m'dera lino pang'onopang'ono komanso mopepuka. Ndipo onse chifukwa amayi okhawo ali ndi mimba yotetezera yotereyi m'dera la ziwalo zoberekera. Komabe, musadandaule, nkhaniyi ikuuzani za momwe amachitira ndikuchotsa mimba.
Kodi ndimasewero otani a cardio amene ndingachotse mimba?
Mwatsoka, ngakhale minofu yolimba ya makina osindikizira ikhoza kubisala kumbuyo kwa mafuta osanjikiza, kotero vutoli liyenera kuthetsedwa mwanjira yovuta, kuyendetsa thupi lonse ndi kudya bwino. Kuchita zachizolowezi, muyenera kuwonjezera zojambula za cardio kuti muchotse mimba. Ntchito yabwino ndi yosiyana: kuthamanga, kudumpha chingwe, ndi maphunziro omwe amachitika pa njinga yamagetsi kapena ellipsoid akhoza kubweretsa zotsatira zabwino. Kuwonjezera pamenepo, ndikofunika kupuma, ndikufuna kunena molondola, koma ndikofunika kwambiri kufufuza kupuma mwachangu komanso kusachedwetsa. M'mavuto olimbitsa thupi, opaleshoni, komanso pamphuno.
Gwiritsani ntchito gulu, musasokonezedwe ndi zokambirana komanso nthawi zina, kupuma pang'ono sikulephera, ndipo sikungakhale kovuta kubwezeretsanso, ndipo maphunziro onsewo sadzayenda molakwika. Khosi lisamalephereke panthawi ya ntchito: nkofunika kuti dera la collar likhale losasuka. Mtolowo uyenera kuwonjezereka pang'onopang'ono ndikugwiritsidwa ntchito nthawi zonse, chifukwa minofu ya m'mimba imachedwa "kuiwala" za zotsatira zopindulitsa zomwe zatengedwa.
Kodi ndi zochitika ziti zomwe zingathandize kuchotsa mimba?
- "Msuzi". Kuti muchite, muyenera kugona pansi, kuika manja anu pansi pa ziuno zanu, kwezani miyendo yanu pang'ono ndikuyamba kuwakweza m'mbali ndikuwasonkhanitsa pamodzi. Pangani maulendo atatu a maulendo khumi.
- Zovuta zovuta. Kuti muchite ntchitoyi, muyenera kubisa kumbuyo kwanu, ndikuika manja anu pamimba, miyendo pamodzi. Pumphunzi, panthawi yomweyo pang'anani thupi ndikuchotsa pansi ndikukweza miyendo yanu. Iwo anatambasula manja awo momwe angathere ndi iwo okha, kumverera momwe minofu ya makina osindikizira imakhalira. Chiwerengero cha kuyandikira ndi kubwereza ndi chimodzimodzi ndi zochitika zapitazo.
- Kuyankhula za zomwe zimachotsa kuchotsa mafuta m'mimba, ziyenera kutchula za kupunduka ndi mawondo ogwada. Kuti akwere pa malo a golo-mawondo, atakhala pansi pansi ndi masokosi a nsapato zothamanga . Pogwedeza minofu, yang'anireni mawondo kuchokera pansi ndikuima pambaliyi, popanda kugwetsa kumbuyo ndi kumbuyo kumbuyo. Poyamba, "khalani" kwa masekondi angapo, pang'onopang'ono kuwonjezereka nthawi ino. Pambuyo pake, mutha kusintha ntchitoyi ndi "Plank" wamba.