Atsikana ambiri amayesa kuphunzira kunyumba, koma, monga lamulo, musaphunzire bwino. Pewani ntchito zapakhomo zopanda ntchito, zomwe zingasokonezedwe, foni, intaneti, ulesi - chirichonse. Komabe, pali ochepa peresenti ya anthu omwe ali ndi chifuniro chenicheni, omwe angakwanitse kugwira ntchito kunyumba. Kuchokera m'nkhani ino mudzapeza ngati mungathe kupukuta matabwa kunyumba ndi zomwe zikufunikira pa izi.
Kodi n'kotheka kuponya matako kunyumba?
Chofunika kwambiri, kuti mutenge mapewa, kuchepetsa kuchuluka kwa mafuta osanjikiza ndi kuwonjezera minofu yawo, mumadye zakudya zonse zomwe muli ndi mapuloteni okwanira komanso zakudya zosakwanira zopanda pake, komanso masewera olimbitsa thupi. N'zoona kuti simungathe kukhala ndi makina a Smith kunyumba, koma aliyense akhoza kugula seti, ndipo ndizokwanira kuyamba.
Kotero, ndi zinthu zotani zophunzitsira bwino:
- Asanayambe kutulukira pamakomo, mtsikanayo ayenera kumvetsera zakudya zake , kuthetsa ufa wonse, mafuta okoma ndi mafuta, ndi kusinthanitsa ndi zakudya monga nyama + masamba, komanso zakudya zamakaka ndi zakudya.
- Khalani ndi nthawi yeniyeni ya ntchito. Iyenera kukhala pafupi mphindi 30-60 patsiku, katatu pamlungu. Maphunziro ochokera ku case to case amapereka zokhumudwitsa zokha, koma njira yosasinthika imapanga zozizwitsa ndi chiwerengerocho.
- Panthawi yophunzitsira, zitsani foni, funsani kuti asakusokonezeni, musaphatikizepo china china koma nyimbo. Ndipo musaphatikizepo maphunziro ndi ntchito zina zapakhomo (kuyendayenda mumapulo akuyambitsa msuzi, simungathe kukwaniritsa zotsatira, kapena kungobweretsa maphunziro mpaka mapeto).
- Pangani ndondomeko yoyenera ya masewera olimbitsa thupi ndipo musataye mtima pakati. Musaiwale kuti kuwonjezera pa masewera olimbitsa thupi pamatako, mumakhalanso ofunda kumayambiriro ndi kutambasula - kumapeto kwa gawoli.
- Yambani zolemba zokambirana - onani nambala ya njira, tsiku, masewero olimbitsa thupi ndi moyo wabwino. Pamene zikutanthauza kuti zochitikazo zimachitika mosavuta, kapena kuwonjezera kuchuluka kwa kubwereza, kapena (zomwe ziri bwino) - kulemera kwa zolemera zomwe mumagwiritsa ntchito.
Kotero, ife tinayang'ana momwe tingakhalire zikhalidwe zoyenera kuti tipeze matako kunyumba. Izi sizokhumba, koma zivomerezo zoyenera zomwe zingakuthandizeni kuphunzitsa kwenikweni, osati kutaya nthawi yanu.
Momwe mungayendetsere matako kunyumba?
Ngati mwapanga kale zinthu zonsezi, musanayambe kuponyera matako kunyumba, ndiye mutha kuyamba masewero olimbitsa thupi. Ambiri a iwo akhala akudziwikiratu kwa inu nthawi zambiri, choncho simudzasowa kuchita china chirichonse chachilendo.
- Yambani ndi kutentha-kuthamanga: kuyendetsa m'malo maminiti 8. Mphindi 2 yoyamba ikuyenda monga mwachizolowezi, yachiwiri - ndi kuphatikizana, lachitatu - ndikumwamba kokwezeka, chachinayi - kuyika patsogolo.
- Masewera okhala ndi dumbbells. Tengani zopopera, ikani mapazi anu pambali pa mapewa anu, yongolani msana wanu. Pang'onopang'ono tame, osati kubweretsa mawondo akutsogolo, ndipo, pofika pamtima pa mawondo 90, bwererani ku malo oyamba. Bweretsani njira zitatu za nthawi 15.
- Chitani zida zankhanza, koma muli ndi ziboliboli. Chigawo chonse cha maulendo atatu pa mapazi khumi.
- Sumo "Sumo" ("Plie"). Miyendo ndi yayikulu kuposa mapewa (ambiri, abwino). Mwachindunji kutambasula mikono patsogolo pake - chotupa chachikulu. Pita pang'onopang'ono, kusunga nsana wanu pansi, ndipo matako anu akubweranso. Pansi pazomwe, pangani kayendedwe kakang'ono kozembera mmwamba ndi pansi ndi kubwerera ku malo oyambira. Chigawo chonse cha maulendo atatu pa mapazi khumi.
Pamapeto pake, yesetsani kutambasula, ndikuyendetsa phazi lirilonse kuti mukhale "pansi pansi, miyendo yoyenda kumbali." Ngakhale maseĊµera ophweka awa adzakhala okwanira kuti azigwira minofu ya glutal.