Miyendo yambiri - momwe mungatetezere kulemera?

Ambiri akudandaula za kugonana kuti miyendo yawo si yabwino. Ichi ndichifukwa chake mauthenga a momwe angatetezere kulemera, ngati miyendo yandiweyani, akhalabe yofunikira kwa zaka zambiri. Kuti mukwaniritse zotsatira zabwino, muyenera kuyesetsa kwambiri.

Kodi mungatani kuti muthetse miyendo ndi mapewa?

Ntchito idzakhala ndi madera angapo: zakudya , masewero olimbitsa thupi komanso zodzikongoletsera. Pokhapokha mwa kuphatikiza zigawozi zonsezi zingakhale kuchepa thupi ndi kupangitsa miyendo kukhala yochepa komanso yokongola.

Momwe mungatetezere kulemera ngati miyendo yodzaza ndi masewera olimbitsa thupi

1. Magulu . Ikani mapazi anu pa mapewa anu, ndipo musunge manja anu patsogolo panu. Pang'onopang'ono gwera kumbali yowongoka pamabondo ndikubwerera ku malo oyamba.
2. Plieu . Ikani mapazi anu mokwanira kusiyana ndi mapewa anu kuti masokosi anu ayang'ane mosiyana. Pang'onopang'ono mugwe pansi kumverera kwakuthamanga kwakukulu, gwirani kwa masekondi angapo ndikuwuka.
3. Makhi . Konzani pazinayi zonse ndipo chitani ntchentche ndi phazi limodzi kumbuyo, kuyesera kulikweza pamwamba ngati n'kotheka. Bwerezani ndi mwendo wina, nawonso.

Mtolo wabwino pamilingo umaperekedwa ndi kuvina, kuthamanga, njinga zamoto ndi mitundu ina ya cardio loading.

Kodi mungatani kuti miyendo ikhale yolemetsa mwa kukonza chakudya?

1. Kuchokera ku zakudya muyenera kuthetsa zokazinga, mafuta, ufa ndi zotsekemera, chifukwa izi ndizopangidwa, ndizo adani a miyendo yochepa.
2. Chigawo cha mankhwala oletsedwa chimaphatikizapo mafuta ndi zakumwa zoledzeretsa.
3. Pofuna kutaya thupi, ndibwino kuti mupange wokonda kuphika pa nthunzi kapena mu uvuni, ndipo mutha kudya zakudyazo mu mawonekedwe owiritsa. Chifukwa cha mankhwalawa, kutentha kwa zinthu zowonjezera kumakhalabe.
4. Ndikofunika kugwiritsa ntchito mwangwiro, komabe madzi, mpaka 2 malita tsiku lililonse.
5. Maziko a zakudya ayenera kukhala masamba, zipatso, tirigu, nyama yowonda ndi nsomba.

Kuti mukhale wolemera mwamsanga, muyenera kumapanga mavitamini ndi njira zina zomwe zingakuthandizeni kuti magazi aziyenda bwino komanso azitha kutaya magazi, kuchotseratu cellulite komanso kusintha khungu lanu. Pali mitundu yambiri yosiyana yomwe ili ndi zotsatira zabwino. Osankhidwa osakaniza ayenera kugwiritsidwa ntchito ku khungu loyeretsedwa kuyambira pansi. Kuchokera pamwamba, chirichonse chiyenera kutakidwa ndi filimu ya chakudya ndipo, atakulungidwa mu bulangeti, gona kwa mphindi 40. Pamapeto pake, chirichonse chiyenera kutsukidwa ndi madzi ozizira ndikugwiritsa ntchito zonyowa zonyowa. Maphikidwe angapo odziwika bwino:

1. Gwirizanitsani uchi ndi mpiru mu chiwerengero cha 1: 2.
2. Gwiritsani khofi pansi, supuni 1 ya ginger wouma, madontho 6 a mafuta a mandimu. Thirani madzi pang'ono kuti mukwaniritse phala la phala.