Nawuza m'mawa - njira zothetsera wothekela

Kodi angakhale wabwino kuposa kulimbitsa thupi pang'ono m'mawa? Mwina kanthu. Choyamba, mtengo m'mawa amatipatsa mphamvu kuti tsiku lonse, ndipo kachiwiri, abwinopo ndi nyonga; lachitatu, zikomo kusonyeza thupi lathu zikuwoneka slimmer ndi wokongola kwambiri. Komanso, ndi zotsatira zabwino kwambiri pa thanzi la lake lonse.

Kodi kuchita Zochita? Choyamba tiyenera kudziwa kusiyanitsa katundu cardio ndi adzapereke. Kuthamanga kapena kuyenda pa njinga imatengedwa ndi kulimbitsa thupi ndi katundu, ndipo tikwanitse kuchita pokhapokha maphunziro. Nawuza - ndi kulimbitsa thupi laling'ono chomwe chingathandize thupi lanu kudzuka. Mwakugwira m'mawa zolimbitsa bwino kagayidwe anu, zingakhale zothandiza kwambiri kwa anthu amene sali wokangalika moyo, mwa zina, adzapereke kumathandiza osati kudziunjikira zopatsa mphamvu m'mawa, n'kofunika kwambiri kwa anthu amene akufuna kuonda.

Pofuna kupeza zotsatira anakhumba, adzapereke ayenera idzachitika tsiku lililonse. Ngakhale ngati pazifukwa zina mulibe nthawi, ndi bwino kuchepetsa zolimbitsa thupi kuposa kwathunthu kusiya ndondomeko. Choyamba zidzakhala zokwanira, ndipo patapita mphindi 15 mukhoza kuwonjezera nthawi mphindi 30, malinga ndi zokhumba zanu ndi mphamvu.   Adzapereke ziyenera kuchitidwa m'mawa pamaso kadzutsa. Pre angathe kumwa madzi, chifukwa pamene kugona matupi athu ndi limafooka, ndi zikuthandizani kuti abwezeretse bwino madzimadzi. Okonda khofi kapena tiyi m'malo madzi kumwa chikho cha chakumwa mumaikonda.

m'mawa Zochita ayenera kuyamba ndi msana. Kupanga kulimbitsa thupi laling'ono. The kokoka kwambiri yosavuta komanso zothandiza ndi mbali anaŵerama. Mapazi phewa m'lifupi padera, dzanja limodzi pa lamba, dzanja chachiwiri ufikira kwa ndingaliro m'thupi mutu, inunso kutambasula ndi oblique minofu m'mimba. Kutsamira alternately mu madera osiyana za nthawi 10-15. Pambuyo ntchito yonseyi, mukhoza chitani yotsatira: Imani molunjika, mapazi pamodzi, mikono kugwirizana ndi nyumba pamwamba pa mutu ndi kuyesa kutambasula mkulu ngati n'kotheka, nthawi yomweyo musaiwale kupuma kwambiri mu mphuno yanu ndi kutulutsa kudzera pakamwa. Kuti asangalale nsana wanu, kutenga udindo woyamba wa tebulo (ndi maondo) kenako pansi pa zidendene matako, ndipo manja kukokera patsogolo, akuvutika mavuto ndi msana. Khalani udindo uwu masekondi 15 ndi kuwuka. Mu kulimbitsa thupi ili kwa msana yatha. Tsopano mukhoza kuyamba kuchita masewera olimbitsa thupi lalikulu.

Morning Zochita - akonzedwa zokambirana mmagulu onse minofu

Kufinya - ntchito yabwino kwambiri kuti kukukhudza magulu onse minofu. Zofunika womberani - kusunga diso pa m'chiuno, sitiyenera sag, thupi akhale mzere wolunjika pamene inu muyang'ana pa nokha pa galasi. Kupanga masewera olimbitsa thupi monga nthawi ambili. Kenako kusuntha kwa atolankhani. Chophweka njira - kupotoza. Bodza pa nsana wanu, mapazi - pa m'lifupi mafupa a chiuno cha m'munsi kumbuyo mbamuikha pansi, manja kumbuyo mutu wake. Pang'ono pang'ono kukweza tsamba kuchokera pansi, anachedwa ndi wachiwiri komanso kuchepetsa thupi pansi bwino. N'zachidziwikire kuti ayenera kukhala nthawi osachepera 30. Kuchita masewera olimbitsa thupi kusokoneza mwendo zitsulo, kotero mulibe magazi yekha kumtunda ndi pakati atolankhani, komanso m'munsi. The mbali yomaliza ya zochangamutsa mungachite kukhala akuluakulu - izi ndi ntchito yabwino kulimbikitsa gluteal minofu. Mapazi phewa m'lifupi padera, kumbuyo molunjika, squat pamene kuonetsetsa maondo anu sakusamala masokosi mzere, muyenera kukhala kumverera ngati kukhala pa mpando, kuwayika matako kumbuyo, mawondo nthawi yomweyo ali atathana ndi sapita patsogolo.

Chotero mtengo kakang'ono m'mawa kudzakuthandizani kukhalabe thupi lako mu mawonekedwe abwino, adzabweretsa maganizo abwino kwa tsiku lonse ndipo ngakhale kudzidalira!