Atsikana ambiri akufufuza zochitika zogwira mtima pambaliyi, poganiza kuti mukhoza kulemera pokhapokha pamalo abwino. Komabe, zakhala zitatsimikiziridwa kuti mafuta oyaka m'deralo sangatheke. Kuchita masewero kumbali, mumangowalangiza ndikuwathandiza kuwoneka okongola.
Kutaya kolemera kwa mbali
Kuchita masewera olimbitsa thupi komanso kachitidwe kalikonse kamene kangakuthandizeni kuti mukhale ogwirizana. Koma ngati mukufuna zotsatira zofulumira, muyenera kuyandikira njira yovuta.
Ngati vuto liri ndi mafuta ochuluka - zimalimbikitsanso kutsatira zakudya kuti zisawonongeke. Ndibwino kuti ngati chakudya mumasankha chakudya choyenera - musadye mopitirira muyeso, sankhani zakudya zowonjezera masamba, nyama yowonda, okoma kudya kokha mpaka masana ndi kuchepa, ndipo ndithudi mumadya masamba ndi zipatso zambiri.
Masewero olimbitsa thupi ochepetsera kulemera
Ngati mukuyang'anitsitsa zomwe mungathe kuchotsa mbalizo, zedi mudzadabwa pang'ono. Monga tanenera kale, mafuta sangathe kutenthedwa, ndipo ngati mutayalemera, mumataya thupi, ndikuyamba zomwe malamulo anu amafuna (nthawi zambiri amataya thupi kuchokera pamwamba, kuyambira pachifuwa). Ndicho chifukwa chake machitidwe ogwira mtima pambaliyi ndi, poyamba, katundu wa aerobic.
Kuti muwonongeke mwamphamvu mungathe kuthamanga, kuthamanga pomwepo kapena kudumpha ndi chingwe chopumula. Pa nthawi yomweyi, kumbukirani kuti chifukwa cha mafuta oyaka muyenera kuthamanga pafupi ndi mphindi 30, ndi kulumpha ndi chingwe chopumula - osachepera 20. Ngati mumagwiritsa ntchito njira zogwirira ntchito tsiku ndi tsiku, mutayalemera mwamsanga.
Kodi ndikuchita chiyani kuti muchotse mbali?
Mu zochitika zolimbitsa thupi, palibe vuto lomwe tiyenera kugwiritsa ntchito. Ndibwino kuti muzichita masewera olimbitsa thupi, omwe, malinga ndi mfundo zawo, ali pakati penipeni ndi kuyesera mphamvu. Kuchita masewera olimbitsa thupi minofu ndi kulemetsa, mumayika kuchuluka kwa minofu ndikukulitsa m'chiuno mwanu. Machitidwe oterewa ndi abwino kwa amuna okha!
Mu zovuta zokazikazi zozizira zochotsa mbali, mukhoza kuphatikizapo zochita zisanu zosavuta:
- Kuchita 1 . Miyendo ndi yayikulu kuposa mapewa, mikono imakwezedwa, mapewa a mapewa amapangidwa. Lembani imodzi mwa manja pa chigoba ndi kutambasula kumbali ndi kubwerera pang'ono. Bweretsani maulendo 2-3. Bwerezani kumbali ina. Kenaka chitani chimodzimodzi, koma kwa manja awiri panthawi yomweyo.
- Zochita 2 . Miyendo ndi yayikulu kuposa mapewa, dzanja limodzi pamimba, lina likuyang'ana kutali. Yendetsani kutsogolo kwa mkono womwe uli pa mimba, ndipo tambani kumbali iyi, muthamange mwendo kuchokera kumbali imodzi kumbali. Bwerezani katatu. Tsatirani njira yina.
- Kuchita masewera olimbitsa thupi 3 . Miyendo yaying'ono kuposa mapewa, thupi limatumizidwa ku miyendo imodzi. Dzanja limodzi pamwamba, lina pansi. Pangani lunge, kuika dzanja lanu kutsogolo kwa inu, ndiye kuchepetsa dzanja lanu, ndi kukweza china - mosiyana. Chitani zochitikazo pang'onopang'ono, kutambasula katatu pa mbali iliyonse.
- Kuchita masewera olimbitsa thupi 4 . Miyendo yaying'ono kuposa mapewa, mkono wakanja umatambasulidwa mopitirira mmwamba, mkono wamanzere ndi wongopeka. Pangani mbali, kumangirira kumbuyo kwa mwendo wanu wamanzere, ndi kutambasula kumbali ndi dzanja lanu,
yomwe ili pamwamba. Chitani katatu ndi kubwereza kumbali ina. - Kuchita masewera olimbitsa thupi 5 . Miyendo ndi yayikulu kuposa mapewa, mikono itambasulidwa pamwamba pamutu. Lunge pambali ndikugwedeza thunthu ndi manja mwendo woponda. Onetsetsani kuti nsana yanu ili yozama. Momwe mungatambasulire, yesetsani kukhala mu malo awa. Chitani katatu pa mbali iliyonse.
Momwe mungachotsere mbalizo, zomwe mukuchita pokhudzana ndi kuyenda ndi zakudya zimapereka zotsatira zabwino. Koma ngati mukufuna kuona kusintha komwe kuli kale sabata yoyamba, onjezeraninso izi kwa maola 30 a kuzungulira tsiku lililonse.