Kodi bwino kutulutsa mpaka atolankhani kunyumba

Ngati muli ndi chilakolako yosalephera kuti atolankhani wanu ndi mwakonzeka ichi, muyenera kudziwa masiku ndi nthawi pamene inu muzichita izo. Izi bwino anachita m'mawa. Inu nyamukani maganizo tsiku lonse ndipo padzakhala chingatilimbikitse kudya zochepa masana, kotero kuti zotsatira za workouts wanu anaonekera mwamsanga. Mwa njira, kudya pambuyo zolimbitsa thupi zitha kukhala maola awiri. Kuti kutulutsa mpaka atolankhani kunyumba, muyenera kuchita masewera olimbitsa thupi Njira - kuchita Zochita kwa ola limodzi katatu pa mlungu.

Phunzitsani zambiri safunikira chifukwa minofu tiribe nthawi kuti achire pambuyo thupi. Ngati katundu atolankhani pa Zochita adzakhala amphamvu kwambiri, ndi zokwanira kupeta atolankhani kunyumba kawiri kokha sabata. Kumayambiriro a maphunziro zofunika kuti konzekera minofu ndi thupi. Kuti tichite zimenezi, mankhwala abwino amachita njinga, zokwanira Mphindi 20 maphunziro. Ngati mulibe chochita njinga, mukhoza kuthamanga thamanga nyumba m'matumba ochepa. Ndiye ife kuyamba zinthu kuti.

Kupotoza pansi.

Ndi kupotoza ochiritsira bwino zinayenda gawo pamwamba atolankhani. Izi zolimbitsa njira amathandiza kukhala akatumba onse a abdominals ndi Zimathandizanso kutulutsa mpaka atolankhani kunyumba. Pa nthawi yomweyo m'chiuno amaloŵamo katundu kochepa. Kunama pansi, maso pa kumbuyo mawondo anu. Manja chiyenera kuikidwa pansi pa mutu wake, elbows linatha. Kuyamba nsana wanu chapamwamba ndi mapewa pansi kuti atolankhani ndi khama. Pang'onopang'ono kubwerera ku mfundo pamwamba pa malo poyambira. chiwerengero cha kubwereza muyenera kuchita ngati kuli kotheka.

Mwendo angakwanitse mu vise a.

Ntchitoyi ayenera idzachitika pa bala, amene inu mosavuta akonzekeretse nyumba. Iwo amapereka mwayi kutulutsa mpaka atolankhani kunyumba efficiently. Pa kuphedwa ake, khoma m'mimba kwathunthu zinayenda, mulitali lonse. Ngati zachitika mu magawo awiri, izo zidzaphatikizapo zambiri oblique minofu m'mimba. Dongosolo la kuphedwa ndi motere: atapachikidwa ima pa mowa, pang'ono kupinda mawondo chotero miyendo wopindidwa kukwezedwa m'mwamba ngati nkotheka. Pamene mphamvu limayenda, muyenera kupinda miyendo kwathunthu ndi kuwanyamulira iwo m'chifuwa wake. Ngati palibe mphamvu kuchokera pachiyambi kuti gawo loyamba la masewera olimbitsa thupi, ndiye muyenera yomweyo kukweza mawondo miyendo wopindidwa. Pambuyo kukweza miyendo ayenera adatchithisira pang'onopang'ono, kuti zidzagwedezeka. Kuwonjezera pa pamwamba angachichite kukweza kupotoza.

Mapazi akuluakulu kunama.

Ndi zolimbitsa otchuka chimathandiza mpope ABS m'munsi kunyumba. Koma ngati akuchita zimenezo ndi uthunthu wonse wa kutengeka, osati chidule, kumatithandiza kukhala minofu ya pamimba osati pansi, komanso pamodzi kutalika lonse, kuphatikizapo gawo chapamwamba. Ndi yabwino kwambiri kuchita masewera olimbitsa thupi ndi bwenzi lawo. Kunama kumbuyo pansi, manja ake kumvetsa akakolo adayimilira kumbuyo okondedwa. Pamene miyendo kupita pamwamba a mnzanuyo ndi mphamvu amakankhira iwo kutsogolo. Muyenera kupewa mapazi adzagwa ndi kuwalola iwo kukhudza pansi.

Komabe, kuti kutulutsa mpaka atolankhani kunyumba, sikokwanira nthawi zonse kuchita akonzedwa zokambirana kwa womkanikizawo, m'pofunika kukhala moyo wathanzi ndi kulemekeza zakudya yoyenera. Choyamba, onetsetsani kuti nkhomaliro. Akulumphalumpha kadzutsa, mudzakhala kukakamiza thupi lanu kusonkhanitsa chuma zofunikira kwa iye pa nkhomaliro. Kadzutsa, muyenera kudya kuchuluka kwambiri chakudya cha nkhomaliro pang'ono ang'onoang'ono, ndipo chakudya wamng'ono. Kuchuluka kwa chakudya chamasana ndi kuyesa kuchepetsa ayenera zigwirizana zakudya zathanzi. Kudya CHIKWANGWANI ndi kuyesa kudya zakudya kuchepa mafuta. Pa chakudya, kumwa madzi ambiri. Ndipo chidutswa malangizo ena ofunika kwambiri: ngati thupi lanu bwinobwino kupanga chisanafike bwino kuti tichotse mafuta owonjezera, kenako kuthana ndi minofu atolankhani.