Mobwerezabwereza, moyo ndi zochitika za iwo omwe amachepetsa thupi zimatsimikizira kuti mukhoza kuchepetsa kulemera kwa kuphatikiza masewera ndi zakudya zoyenera . Musamangoganizira za mapiritsi, ufa, tiyi, zakumwa ndi malonda ena. Ngati mukuganiza kuti mutaya thupi, palibe amene angakuthandizeni kupatula nokha. Kotero, ife timatenga nkhani mmanja mwathu ndikuyang'ana machitidwe abwino kwambiri ndi othandiza kuti tipewe kulemera.
Kusiyana
Popeza mutayalemera, ndiye kuti muli ndi malo omwe simukukhutira nawo. Ngati mukung'amba mimba yanu, komanso kuti mukhale ndi vuto lolemera kwambiri, simukuwonetsetsa kuti zonse zomwe mukufunikira ndizochita machitidwe olimbitsa thupi kwa amayi apamtima. Muyenera kuchita mosiyana ngati muli ndi mafuta ochulukirapo m'mimba mwathu, ndipo thupi lonse limakhala ndi kulemera kwakukulu. Kumbukirani: musanayambe kupopera kanthu, muyenera kuchotsa gawo la mafuta lomwe limakhudza minofu yanu. Apo ayi, palibe amene angakuwoneni musculature.
Mafuta okwera, yabwino cardio loading ndi yabwino - kuthamanga, njinga, kusambira , aerobics.
Miyendo yokongola, yaying'ono, ndithudi, chinthu choyamba chomwe chimakopa anthu kuchokera kutali. Bwanji ngati miyendo yanu isakufunikeni kwambiri? Choyamba, monga tanena kale, chotsani mafuta owonjezera. Mukhoza kupha ngakhale awiri, koma mbalame zingapo ndi mwala umodzi, ndikuchita njinga zamoto.
Ndi njinga yabwino bwanji:
- njinga yamoto ndi yabwino kwambiri cardio;
- Paulendo wonse, minofu yonse imapachikidwa ndi kutambasula;
- Kupinga njinga ndibwino kwambiri kupewa mitsempha ya varicose;
- kumapeto, ndi njira yabwino komanso yotchipa yopita kuntchito.
Kusiyana kwina kwa miyendo yanu. Zonsezi sizingatheke poyerekeza ndi zotsekemera ndi zomenya miyendo ndi masewera. Khalani nthawi zonse, pamene mdima umatha, ndipo mwamsanga simudzazindikira mapazi anu!
Koma ntchito yopindulitsa komanso yotsika mtengo kwa mafuta oyaka timawona kuti ikuyenda. Pamene mukuyendetsa (ndemanga yaulere, popanda matikiti a nyengo ndi zida zapadera) minofu yonse ya thupi, thupi lanu limakhuta kwambiri ndi mpweya, umene nthawi zambiri umathamangitsa kutentha kwa mafuta. Kuthamanga ndi maphunziro a thupi lonse, zomwe zingakuthandizeni kuchepetsa kulemera kwinakwake.
Kunyumba
Ngati mukufuna kutaya thupi muzinayi zina ndipo musamawonetsere poyera mpaka mafuta onse atenthedwa, mumayenera kutenga zochitika zolimbitsa thupi kuti muchepetse pakhomo. Pogwiritsa ntchito panyumba mudzafunikira rug, mavulo, fitball, shopu. Pogwiritsa ntchito fitball, mungathe kupopera ndi kukakamiza, ndi kumbuyo, ndi miyendo. Ichi ndi chida chogwiritsidwa ntchito pa chilengedwe chonse komanso chothandiza kwambiri. Pa benchi mungathe kuchita masewera olimbitsa thupi ndi kumbuyo, zikhoza kukugogomezera. Zisokonezo zingathe kupindika manja ndi chifuwa. Chovala chimatsimikizika kuti chidzabwera chifukwa chokhala ndi tizilombo toyambitsa matenda, komanso ndi fitball, mudzachita machitidwe ogona.
Chinsinsi cha bwino
Kuchita masewero kungakhale kothandiza pokhapokha mukawachita nthawi zonse 3-4 pa sabata. Ndipo mukhoza kuchita nthawi zonse, koma ngati mumawakonda, muzisangalala. Mosiyana ndi kupita ku masewero olimbitsa thupi, kumene atsikana onse amayesa kuyenda moyenera momwe angathere, panyumba sitingagwirizane ndi maonekedwe awo. Pangani ntchito kwanu panyumba ya tchuthi la kukongola ndi thanzi: valani bwino kwambiri, mutenge madzi okwanira tsiku lino, mugwiritseni ntchito zothandizira. Mulole makalasi anu akhale gawo la mwambo, ndiye simudzawachitira zinthu zofunikira kuposa kukhala ndi malo ogwiritsira ntchito zolimbitsa thupi.