Zochita zolimbitsa thupi za m'makowa zidzakuthandizani pa msinkhu uliwonse kukhala mwini wa kuthirira pakamwa, mawonekedwe otsika. Pofuna kukwaniritsa izi, mumafunikira zochepa kwambiri - 3-4 pa sabata kuti muchite zovuta zovuta. Tikulimbikitsidwa kupanga njira 2-3 za kubwerezabwereza 15-20.
- Zochita zabwino kwambiri zolimbitsa matayala ndi squats. Osati omwe inu munaphunzitsidwa kusukulu. Kuti mupange matako okongola, muyenera kugwirana mwachindunji. Imani mowongoka, mapazi apakati paphewa, manja pambali. Kuthamanga, osati kugwada pa zala za miyendo, kukoka mabowo mmbuyo, ngati kuti mukufuna kukhala pa mpando. Kuti mukhale oyenerera, yesani manja anu patsogolo. Kuti ntchitoyi ikhale yosavuta kuphunzira, yikani mpando kumbuyo kwanu (koma musakhale pa nthawiyo). Pambuyo pake, mpando sangathe kugwiritsidwa ntchito.
- Zochita zofanana zolimbitsa matako - masewera ndi mpira wawung'ono m'manja. Kulemera kolemera koteroko kudzakhala ndi phindu pa chitukuko cha minofu, pambali, pomwepo mudzalimbitsa manja anu. Pambuyo pake, mukamagwiritsa ntchito masewerawa mosavuta, chitani zofanana zomwe mumagwiritsa ntchito pamabowo omwe ali ndi zibonga zomwe zimakhala ngati mpira.
- Yesetsani kuchita matako okongola ndi fitball. Ikani fitball kutsogolo kwa iwe, wotsamira ndikuyika manja ako pa iyo. Kuchokera pa malo awa, chitani masewera monga mwachizolowezi.
- Zingwe zabwino ndi matako ntchitoyi ikuthandizani kuti muyambe mu ziwerengero ziwiri. Limbikitsani mosiyana ndi wekha pamtambo wa chiuno kapena chopukutira ndikugwedezeka, ndikugwedeza mitsempha kumbuyo ndikugwiritsira ntchito chithandizo chosonyezedwa. Choncho, sikuti mumangowonjezera katundu pamaso, koma muzidzipiritsanso kuti musagwe. Zochita zenizeni, zochitika izi m'makoti oyendayenda zikuchitika pafupi ndi khoma la Sweden.
- Palinso masewero olimbitsa thupi pamabambo a amayi omwe ali ndi fitball. Imani ndi nsana wanu ku khoma, pakati pa nsana ndi khoma, ikani fitball. Sewu, kuyesera kubweza nsana wanu, kuti fitball isadumphire kunja. Ntchitoyi imagwada pambuyo.
- Kuchita masewera olimbitsa matako kumafuna kulemera. Imirirani molunjika, ikani mapazi anu pa mapewa anu aang'ono kapena pang'ono pokha, mutenge bumbbell imodzi mmanja mwanu ndi kuikonza molunjika patsogolo panu. Pamene mukudula, sungani nsana yanu, musayigwedeze ndi gudumu.
- Kuchita masewera olimbitsa minofu ya mapako ndi ntchafu kungathe kuchitidwa ndi bokosi la bokosi kapena ma barbell. Kuti muchite izi, yesetsani masewera omwewo, kuyika mapewa a khosi lolemera kwambiri: kubwereza komaliza kumaperekedwa movutikira.
- Zokwanira zotetezera izi sizingakupatseni msanga kwambiri, koma mbali yamkati ya ntchafu idzakhala yokongola komanso yokongola ndi ntchito iliyonse. Chitani masewera omwewo, koma panthawi imodzimodziyo, tambani miyendo yanu mozungulira ndikuyika mapazi osalingana wina ndi mnzake, koma kumbali. Zochita izi nthawi zambiri zimatchedwa "squats sumo", chifukwa vutoli likufanana ndi limene limakhala ndi sumoists. Pambuyo pake, pamene masewerawa amakupatsani mosavuta, mungatenge zitsulo ndi kuzikonza pamwamba pa mchiuno.
- Pofuna kupaka miyendo ya miyendo, kumbuyo ndi matako panthawi imodzimodzi, chitani masewera pamlendo umodzi. Mwendo wachiwiri umatengedwa kumbali, ndikuwerama pang'ono pa bondo. Ndikofunika kugwirana pazitali zamakono.
Maphunziro onsewa ndi othandiza kwambiri ndipo samalimbikitsa okha matako, komanso m'chiuno. Kotero mungathe kukwaniritsa zolinga zitatu zokha: kuthamanga m'makowa, kulimbitsa m'chiuno ndipo chitetezeni ku mwayi wa cellulite. Komabe masewerawa amatsutsana ndi matenda osiyanasiyana (mwachitsanzo, ndi zotupa, kudzimbidwa). Ngati muli ndi matenda aakulu, funsani dokotala.