Zaka makumi asanu zapitazo, miyezo yamakono ya kukongola idzaonedwa kuti yayamba ndi yofooka, koma tsopano maonekedwe akukula mochuluka kwambiri kuti n'kosatheka kukhala woonda kwambiri. Tsopano, ntchito yogwiritsira ntchito mafuta ndi imodzi mwa masewera otchuka kwambiri a atsikana.
Kugwira ntchito molimbika pofuna kulemera: zofunikira
Kumbukirani choonadi chosavuta: palibe ntchito yolemetsa yomwe imapangitsa kuti mupeze zotsatira ngati simukuyamba kudya bwino. Kumbukirani zofunikira kwambiri zoyambirira ndikuzigwira:
- Yesetsani kudya pang'ono, koma nthawi zambiri, osati kawiri pa tsiku;
- Chakumwa chiyenera kukhalapo tsiku ndi tsiku: Ngati simukudya m'mawa, mumadya madzulo;
- Mukufunikira maola 2-3 musanagone;
- Musamamwe mutatha kudya kwa maola 1-2, komanso mochuluka kwambiri - tiyi ndi mchere;
- kumwa tsiku ndi tsiku 1,5 - 2 malita a madzi;
- Maola awiri musanaphunzitsidwe ndipo patangotha maola awiri musadye chilichonse kupatula zakudya zomanga thupi.
Kuwonjezera apo, musaiwale za kugwirizana kwa mankhwala: nyama sizingakhale ndi zopangira ufa (mtanda wonse, mkate, pasta), zipatso zimayenera kutengedwa mosiyana, ndipo mchere umayenera kusinthidwa ndi zophimba ndi yogurt.
Pulogalamu yophunzitsa mafuta
Mulimonse momwe mungasankhire, ngati mumagwira mobwerezabwereza ndi osachepera 2 pa sabata, sipadzakhalanso nzeru. Kuti mupeze zotsatira zabwino, muyenera kuchita 3-4 pa sabata kwa maola 1 - 1.5. Ndizovuta kuwonetsa kuti chiwerengero chanu chakhala chochepa komanso choyenera.
Kugwiritsa ntchito maubweya oyenera kuti awonongeke
Kulemera kwa aerobic ndi katundu wofulumira, koma osati pamapeto a mwayi: kuthamanga, kuthamanga, kuthamanga njinga, kulumpha chingwe, kuthamanga pa malo, kuthamanga kwa ndege, kuvina, kusambira, ndi zina zotero. Ndi panthawi yophunzitsira kuti mafuta akuwotchedwa. Koma kokha ngati maphunzirowa amatha mphindi 30-40!
Mwinanso, katundu wa aerobic ukhoza kuphatikizidwa ndi katundu: mphamvu yoyamba ya mphindi 30, ndiye 20-30 - aerobic. Njirayi idzaonetsetsa kuti mumangotentha mafuta, komanso mumangomanga minofu, yomwe imagwiritsira ntchito mphamvu zambiri kuposa mafuta (zomwe mumazitenga kuchokera ku calories). Choncho, kupezeka kwa minofu kudzakhala ndi phindu pa chiwerengero chanu ndi kutentha makilogalamu!
Maphunziro olimbitsa thupi
Maphunziro amphamvu amafunika kuti apange minofu, yomwe, monga momwe tawonetsera kale, imathandizira kuwonongeka kwakukulu. Pamene chiwerengero cha minofu ya mafuta ndi yochepa kuposa kuchulukitsa kwa minofu m'thupi lanu, mumayang'ana zochepa, taut ndi tone!
Limbikitsani katundu - osati kuphunzitsa pa simulators (ngakhale kuti, poyamba,). Kugwira ntchito panyumba kulemera kwake kungaphatikizepo masewero olimbitsa thupi:
- magulu;
- kukankha;
- kupotoza (pamsewu);
- kusukulu ndi dumbbells, bodybuilders, ndi zina zotero.
Mukhoza kusankha njira yomwe mumakonda, kuphatikizapo pa zochitika pamapako, m'chiuno, m'chiuno kapena kulimbitsa minofu ya chifuwa ndi manja. Ndibwino kuti muzichita masewero olimbitsa thupi 15-20 mobwerezabwereza.
Mdulidwe wophunzitsira mafuta oyaka
Maphunziro a dera - mawonekedwe a mphamvu, omwe amaphatikizapo masewera olimbitsa thupi 8-10. Amachitidwa m'njira imodzi popanda kusokoneza wina ndi mzake, masewero olimbitsa thupi akhoza kubwerezedwa katatu. Uku ndiko kugwirizana kwakukulu kwa mphamvu ndi katundu wolemera!