Momwe mungaperekere matako kwa sabata?

Ngakhale kuti anthu akukhala bwino komanso akulimbana ndi masewera ndi zaumoyo, aphunzitsi nthawi zina amafunsa mafunso okhudza momwe angapangire masabata awiri kapena momwe angachepetsere pamatako, ndi zina zotero. Palibe mayankho a mafunso awa: kuti apange minofu ya minofu, masiku asanu ndi awiri sali okwanira, ndipo kuwonongeka kwa thupi kumalo sikungatheke - munthu aliyense akhoza kulemera thupi lonse, osati mbali imodzi ya thupi. Za momwe mungapangire mipando yokongola, nkhaniyi idzafotokozedwa.

Kodi mofulumira kwambiri kuthamanga m'makowa?

Ambiri amakhulupilira kuti kukwaniritsa msanga, kwanira kuchita tsiku lililonse. Komabe, izi siziri choncho. Kuti mukhale ndifupipafupi pakupeza zotsatira muyenera kutsatira mfundo izi:

1. Sinthani zakudya zanu - kuthetsa ufa ndi zokoma, kuwonjezera kanyumba tchizi, nyama, nsomba, mkaka ndi mkaka, tchizi ndi mazira. Popanda kuchuluka kwa mapuloteni, minofu sungakhoze kulimbitsidwa ndikukula.
2. Maphunziro amapangidwa katatu pa sabata, ndipo amakhala odzaza, osatopa, osachepera 40 minutes.
3. Muzochita zonse, gwiritsani ntchito mtolo wovuta kwambiri kwa inu - kulemera kwa dumbbells kapena bar ayenera kukhala pafupifupi 6 - 12 kg.

Nthawi yomweyo tiyenera kutchula, "mofulumira kwambiri" ponena za minofu yowonjezera - izi zimachokera pa miyezi itatu kapena kuposerapo. Zoonadi, minofu idzakhala yolimba komanso yooneka bwino, koma zotsatira zabwino kwambiri zidzatha pafupifupi miyezi sikisi - chaka. Khalani nokha kwa nthawi yaitali ndipo musakhulupirire nkhani zomwe minofu ingathe kuonekera m'thupi lanu masiku angapo.

Njira yofulumira kwambiri yopopera matako

Kotero, tiyeni tiyang'ane pa zochitika zomwe zimazindikiridwa kuti ndizothandiza kwambiri pakuumba matanthwe okongola:

1. Masewera okhala ndi ziphuphu ndi zobwezeretsanso m'mabowo, magulu 3 a maulendo 15.
2. Magulu "Plie" kapena "Sumo" ndi miyendo yambiri yosudzulana, ma seti 3 a maulendo 15.
3. Kukwezera mwendo wowongoka kuchokera ku "malo onse anayi," ma seti 3 pa nthawi 15.
4. Kukwezetsa bondo akugwada pa bondo kuchokera ku "malo onse anayi", ma seti 3 pa nthawi 15.
5. Kuchokera pa malo "ogona kumbuyo kwako ndi mawondo akugwa" kulekanitsa matako kuchokera pansi - choyamba ndi mawondo, ndi otsalirawo. Zonsezi, njira ziwiri ndizomwe maulendo makumi asanu ndi awiri mkati mwake komanso muzinthu zina.
6. Kuchita masewera mu Smith simulator, maselo 3 a nthawi 15.
7. Kuchita masewera mumagetsi a Gakka, maselo 3 a maulendo 15.
8. Kuthamangitsidwa kwachikale ndi zobwebweta, 3 njira khumi ndi zisanu.
9. Kulimbana kwakukulu ndi zopopera zitsulo, magulu 3 a maulendo 15.
10. Kuika phazi lanu mmbuyo mu simulator, ma seti 4 a maulendo 12 pa mwendo uliwonse.
11. Mwa machitidwe awa pa gawo lililonse ayenera kutenga osachepera theka. Pamene mukugwira ntchito mwakhama mumagwiritsa ntchito minofu, mwamsanga mudzawona zotsatira.