Mukufuna kuti musangokhala wolemera, koma mukuwoneka ngati mukuphonya bikini? Ndiye ndi nthawi yoti musinthe pazochitika zanu za tsiku ndi tsiku ndikupeza zomwe pulogalamuyi ndi yopereka chithandizo. Kuti mutenge minofu yabwino, muyenera kugwira ntchito mwakhama ndikukhala oleza mtima. Muli ndi ntchito yambiri yochita pa maonekedwe anu.
Kuphunzitsa potsitsimula kwa atsikana
Zonsezi zimayamba bwanji? Mumagula zolembera ku masewera olimbitsa thupi, fufuzani katswiri wolemba pulogalamuyo, kapena muzichita nokha, kusonkhanitsa chidziwitso kuchokera ku malo osiyanasiyana, ndikupita ku holo ndi kugwira ntchito, kugwira ntchito, kugwira ntchito.
Pulogalamu yanu yophunzitsa chithandizo muyenera kuyang'ana monga:
- 3-4 nthawi pa sabata pa nthawi yabwino yomwe mukugwira mawonekedwe, phukusi mu thumba ndikupita ku holo;
- pakati pa maphunziro dzipatseni nokha tsiku lopumula, kuti minofu ibwezeretsedwe ndi kukonzekera gawo lotsatira la nkhawa;
- pa maphunziro anu simukugwira ntchito kuposa magulu awiri a minofu (kuti muthe kuwamasula mwaukhondo);
- pa mndandanda wa machitidwe 20, uliwonse umachitika pa njira 3-4;
- zochita zimakhala zofanana ndi pamene mukugwira ntchito kuti muwonjezere minofu yambiri, mungathe kuwonjezera zochita zodzipatula;
- ntchito zambiri - 12-15 kubwereza;
- imaphatikizansopo katundu wa aerobic (mphindi 20 mpaka 40) mutatha kuchita masewera olimbitsa thupi.
Cholakwika cha Newbie: ena amakhulupirira kuti kubwereza mobwerezabwereza, kumakhala zotsatira zabwino. Izi siziri choncho! Zochita zothandizira kupwetekedwa kwa minofu zili zokwanira kuchita 12-15 nthawi iliyonse, koma kuika zolemera zolemera kuti pamapeto omaliza minofu "kufuula". Ndi pamene mumapeza zotsatira zake. Kawirikawiri gawo limodzi lokha limakhala lokwanira kuti mudziwe kuti ndi zolemera ziti zomwe zimakuyenererani.
Pang'onopang'ono kuwonjezera katunduyo, ngati mukumvetsa kuti ntchitoyi inaperekedwa mosavuta, koma musati muwonjezere kuchuluka kwa kubwereza. Ndibwino kuti musindikize pulogalamu yanu ndikutenga tsamba ili ndi inu. Mukamaphunzira, ndondomeko yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi komanso kuchuluka kwa kubwereza kwanu.
Yesetsani kuphatikizapo machitidwe olekanitsa mu zovuta zolimbitsa thupi. I. Gwiritsani ntchito mobwerezabwereza osati ndi zolemera zaulere, koma pazitsanzo zapadera, kotero mungathe kuganizira za minofu ndi ntchito yabwino.
Mukatha kuchita masewera olimbitsa thupi, muyenera kumatopa. Ngati mutataya malire, ndiye kuti simunagwire ntchito molimbika, ndipo musadabwe ngati simukuwona kusintha komwe kwadikira kwa mwezi umodzi kapena ziwiri. Afunika kuti apeze ndalama!
Ndikofunika kuti mumvetsere nthawi zonse malingaliro anu ndikuonjezera katundu ndi zovuta. Izi zikugwiritsidwa ntchito pa zinthu zonse. Mwachitsanzo, zochitika zoterezi zotsitsimutsa makina osindikizira pamakina, zimakhala zovuta kupita ku bar, ndiyeno ndikukoka kulemera kwake.
Kuphunzitsa pa chithandizo: zakudya
Mfundo yofunikira: kachiwiri, popanda chakudya chokwanira sangathe kuchita. Mungathe kukwaniritsa zotsatira zodabwitsa, koma zidzakhala zobisika za mafuta. Choncho, aliyense
Izi ndizovuta kwambiri, chifukwa muyenera kudziletsa kwambiri ndikudya zakudya zamtundu uliwonse. Othandizira pa nkhani yovutayi kwa inu angakhalenso owotcha mafuta , koma muyenera kusamala nawo. Chimodzi mwa zotsatira zake ndi kusasinthasintha, kusasunthika. Kotero ngati ndinu "munthu wachisoni", ndibwino kuti musachite nawo. Tikulimbikitsanso kuti musayambe kuwagwiritsa ntchito kuyambira pachiyambi chakumenyana kovuta, gwiritsani ntchito zowonjezera izi pamene kulemera kwanu kufika ku "pulaneti" ndipo sizimasintha. Choncho, kuyaka mafuta kukuthandizani kupita patsogolo kuchokera kuchipatala chakufa, ndipo mutha kukwaniritsa cholinga chanu.