Zomwe zimakhala zolimba ndipo, panthawi imodzimodzi, mawu akuti "kuwotcha" amveka, m'malo moletsa "kuchepa". Komabe, kuti ntchito yanu ikhale yosavuta kumva kusiyana ndi kumveka kwa "kutentha", njira yothetsa mafuta iyenera kuyandikira bwino komanso yodalirika.
Kuvuta kwa ntchitoyo
Choyamba, dziwani kuti mafuta oyaka ndi ovuta kwambiri, ndipo amakhala ovuta kawiri, muzichita mmimba. Mafuta ankaperekedwa thupi lanu tsiku ndi tsiku, chifukwa cha mphamvu zomwe simunagwiritse ntchito zomwe munagwiritsa ntchito kuposa momwe munawonongera. Ngati mukufuna kutentha mafuta, simukusowa kupeza mafuta atsopano, ndikugwiritsanso ntchito zomwe zili kale. Tsopano, kuti muwotche mafuta, mumafunika masewera olimbitsa thupi komanso zakudya zabwino.
Lero tikambirana zochitika zogwira mtima kwambiri za mafuta oyaka. Choyamba, ayenera kukhala ndi mnofu wambiri, pomwepo, pokhala ndi oxygen yambiri, komanso pogwiritsa ntchito mphamvu yogwiritsira ntchito mphamvu, mafuta amatenthedwa. Mafuta olimbitsa mafuta sagwira ntchito, ayenera kutsindika pamene mafuta akutenthedwa ndipo ndi nthawi yomanga minofu. Panthawiyi, yambani ndi masewero a cardio kuti muwotche mafuta.
- Tiyeni tiyambe ndi sitepe yofulumira. Kugwada pansi mawondo, manja akusuntha pansi pa bar. Nthawi yake: masekondi 30.
- Timadutsa kumalo othamangira ndi mawondo. Zobaya zimagwira manja. Nthawi: 1 miniti.
- IP - mapazi pamodzi, manja patsogolo panu. Timasinthira mwendo wakumanja kumbali, manja osagawanika. Tibwereranso phazi kupita ku malowa, timapanga thonje ndi manja athu. Kulemera kwa thupi pa phazi lamanzere lakumanzere lakumanzere. Choyamba timabwereza mobwerezabwereza 20 pamapazi, kenako kubwereza ku yachiwiri.
- Timalowa mumsasa. Mzere wakumanzere kutsogolo, kumbuyo komwe. Manja patsogolo panu, monga karate. Timayendetsa bondo la mwendo wamanja ku chifuwa, pamene tikuyenda ndi manja athu. Thupi limasunthira patsogolo pang'ono. Timachita mobwerezabwereza katatu pamapazi, kenako kupita ku yachiwiri.
- IP - miyendo ikuluikulu kusiyana ndi mapewa, manja amatsitsa momasuka. Timapanga - timatambasula miyendo yathu pambali, kwezani manja athu mmwamba. Dontho lina - miyendo imabwerera kwa FE, mikono imatha. Timachita mobwerezabwereza 50.
- Kenaka timadula katatu, manja amathamangira pachifuwa, pamsana wachitatu timayendetsa phazi lathu. Malo atatu okhalapo ndi mwendo wochotsa miyendo amachitidwa pa tsamba limodzi, ndiko kuti, atapanga mobwerezabwereza 20, ndikofunikira kukhala pansi makumi asanu ndi limodzi ndi mamita makumi asanu kumbali. Mukhoza kuswa chiwerengero chonse mwa njira zingapo.
- Kuima kwakukulu, mawondo akuwerama pang'ono, manja patsogolo panu. Timakangana kwambiri kuchokera pansi, pamene tikupanga tinthu tating'ono tating'ono. Kumenya - chinthu choloweza mmalo onse awiri. Timachita masewera olimbitsa thupi kwa mphindi imodzi, kenaka tipume mphindi makumi awiri, ndipo pangani njira yachiwiri kwa mphindi.
- Timatengera wokwera - miyendo yaying'ono kusiyana ndi mapewa, mawondo amawongolera, pali mavuto kumbuyo kwa miyendo ndi m'makowa. Manja patsogolo panu, gwiritsani ntchito majambulo owongoka ndi kuyenda kochepa kwa thupi. Nthawi: 1 miniti.
Awa anali ma cardio kapena zozizira kupuma mafuta. Mwinamwake mwazindikira kuti mwatentha mpweya kwambiri kuposa nthawi zonse. Tsopano tiyeni tiyambe ntchito yopsereza mafuta makamaka pa ofalitsa.
- IP - atagona pansi, miyendo ikugwada pa mawondo, manja mu chotsekera kumbuyo kwa mutu. Timakwera pang'onopang'ono mpaka kumadzulo, timamva kupweteka m'makina osindikiza, timapuma pamadzulo. 15 zobwereza.
- PI ndi ofanana, koma manja ali molunjika pambali pa thupi. Timachotsa scapula pansi, manja amafika pazitsulo. Kukhudza kulikonse kwa dzanja kumapazi, timatulutsa. Makwereza 30.
- IP - atagona pansi, manja pamutu. Timakweza miyendo ndi 90 dai, tang'amba mutu ndi mutu kuchokera pansi ndikupangika pang'ono ndi mapazi athu. Timachita maulendo 15.
- IP - atagona pansi, mawondo akugwa, manja patsogolo pake. Timapuma pang'ono, ndi manja omwe akutambasula pakati pa miyendo. Makwereza 20.