Ndikutsimikiza kuti amayi ambiri amalota kuti m'chiuno mwake ndi m'mimba zimakhala bwino. Kuti muzindikire malotowo muyenera kudya bwino ndi kusewera masewera. Pali gymnastic yapadera pa mimba ndi m'chiuno, zomwe tidzakambirana. Chitani nthawi zonse, makamaka tsiku lililonse, ndipo nthawi iliyonse yesetsani kuwonjezera chiwerengero cha kubwereza. Palinso masewera olimbitsa thupi m'chiuno, chomwe chimakhala kuti pamene minofu imatha kutulutsa, komanso pamene mpweya uli womasuka. Tsopano tiyeni tipite molunjika ku zochitika.
Sungani zofalitsa
Lembani pansi, mawondo agwedeze kuti thupi lanu likhale lolimba kwambiri. Ikani manja anu kumbuyo kwa mutu wanu ndipo muwaike iwo mu lock. Ntchito yanu ndikutulutsa kuti muthe kumtunda kwa thunthu, ndikuchepetseni mwa kuyimba. Nyamuka kuti mpata pakati pa mutu ndi thupi uli pafupi 30 °. Chitani pafupifupi 12 kubwereza. Izi ndizochita masewera olimbitsa thupi aliyense m'chiuno.
Makina ovuta
Tsopano ife tidzakhala zovuta kuti tiyambe kuchita zochepa pang'ono. Muyenera kuthyola zidendene kuchokera pansi ndikugwiranso bondo kumbali. Chitani pafupifupi 20 kubwereza.
Planck
Aliyense ndi wotchuka komanso wotchuka kwambiri. Khalani pansi pa masokosi ndi zitsulo, pamene thupi lanu liyenera kukhala lolunjika. Mu rack chotero, muyenera kukhala kwa mphindi imodzi. Kuti mumvetsetse ntchitoyi, mutha kukweza phazi limodzi loyamba, ndiyeno lina. Ngati mukuchita masewerowa tsiku ndi tsiku, ndiye mwezi umodzi mudzawona zotsatira zabwino. Mwa njira, mu zovuta za masewera olimbitsa thupi m'chiuno ndi m'chiuno, nayonso, pali zochitika zoterezi.
Kukula ndi katundu
Imani moyenera, ndipo ikani mapazi anu pamapazi, pendani mabotolo kapena mabotolo atsopano a madzi. Kwezani manja anu mmwamba ndi kuwamangirira pang'ono pamapiri. Tsopano pang'onopang'ono yatsamira kumanja, ndiye kumanzere, yesetsani kudyetsa thupi patsogolo. Chitani pafupifupi 20 kubwereza. Zojambulazo za mimba ndi mbali zidzakuthandizani kuyang'ana 100%.
