Zovuta za zochitika zomwe zimapangidwa ndi iye zidzakuthandizani kuvala chovala chanu chokongola popanda manyazi. Bweretsani kumbuyo kwachibadwa pambuyo pobereka kubwera bwino ndipo inu!
Valerie amakhala ku Los Angeles ndipo ali wophunzitsa anthu ambiri, kuphatikizapo mtsikana wina dzina lake Jennifer Garner ndi cindy Crawford. Iye amadziwa choyamba momwe amayi a nyenyezi amadzibwezera yekha chifaniziro chokongola. "Poyambira, muiwale zonse zomwe mwamvapo zokhudza kubwerera kumbuyo kwa ma sabata 2-3. Izi sizichitika, - akunena Valerie. - Njirayi imatenga miyezi ingapo ndipo imafuna khama lalikulu. Koma samakupatsani mphoto yokongola, komanso kukula kwa mphamvu, komanso kukhala ndi moyo wabwino, zomwe ziri zofunika kwambiri kuti muzisamalira mwanayo. "
Kuyamba maphunziro bwino ndi maphunziro a mphindi 20-30, kuphatikizapo cardio ndi katundu. Mukhoza kutenga nthawi yaying'ono ngakhale kwa ana aang'ono kwambiri. Atawerengera ntchito yamuyaya ya amayi achichepere, Valerie adatenga zochitika zomwe zimaphatikizapo gulu lalikulu la minofu ndikulola thupi lonse kuti ligwire ntchito kanthawi kochepa. Mosiyana ndi maphunziro ambiri, zovuta izi sizimatha, koma mosiyana, zimayimba ndi mphamvu. Pambuyo pake, pambuyo pa maphunziro inu simungathe kupumula, koma kadyetsani mwanayo.
Kusunthira kumeneku kutchulidwa m'munsimu kungatheke kamodzi masiku awiri, zidzakuthandizani kubwereranso kwachibadwa pambuyo pa kubereka. Akatswiri akulangizidwa kuti ayambe masukulu osapitirira masabata asanu ndi limodzi atatha kubadwa komanso zaka zisanu ndi zitatu pambuyo pake. Onetsetsani kuti mufunse dokotala wanu poyamba!
Mudzafunika
Kuti mutsirize zovutazo, konzekerani mkanda wozizira kwambiri.
Wotentha
Chabwino konzekerani minofu kuti muyende pamtunda wa mphindi 10-15 kapena njinga. Mukhoza kutentha komanso kunyumba. Pakangotha mphindi 10, kayendedwe ka minofu yonse ya thupi: kusinthasintha ndi mapewa ndi manja, plie, kukweza mawondo, kusinthana ndi kutembenukira.
Zovuta
Yesetsani kutsatira ndondomeko yoyenera ya njira. Yambani ndi njira imodzi yochita masewera olimbitsa thupi. Pamene mukumva mphamvu, yonjezerani chimodzi. Pang'onopang'ono kufika pa njira zitatu. Kuti muwotchedwe kwambiri, yonjezerani zojambula za cardio. Kungakhale kuyenda koyenda kwa mphindi khumi ndi mwana yemwe akuyenda pang'onopang'ono kapena kuvina ndi mwana (mukhoza kuika patsogolo pa thumba la thumba). Phunziro lililonse limapangitsa nthawi ya mtima ndi mphindi zisanu, pang'onopang'ono kufika mphindi 30.
Hitch
Lembani gawoli ndi zovuta zovuta kuti mutambasule thunthu ndi kumbuyo. Lembani kumbuyo kwanu ndipo bwerani bondo lanu ku chifuwa chanu. Gwiritsani masekondi 30, kenako musinthe mbali.
Kuchotsa mimba
Pita kumagulu anayi onse, maulendo - pansi pa mapewa. Tambani minofu ya m'mimba, sungani khosi pamzere ndi msana, kumbuyo kuli kolunjika. Pumirani mkati mwa mphuno zanu. Kenaka mutuluke m'kamwa, kukokera phokoso mkati ndi mmwamba, kumbuyo kulibe. Pangani mobwerezabwereza 12.
Kuchita masewera olimbitsa thupi kumalimbitsa mimba yakuya m'mimba ndi kumbuyo.
Mlatho umodzi pamlendo umodzi
Ugona kumbuyo kwako, mawondo akugwa, mapazi pansi, mikono ikulendewera pamtanda. Lowani ndi kukweza phazi lanu lakumanzere. Gwirani kumbali yowongoka, inhale, ndipo, pumphuno, tukutsani m'chiuno. Pang'onopang'ono mukanike m'chiuno. Pangani nthawi 12 mbali iliyonse.
Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya m'chiuno, matako, mimba ndi kumbuyo.
Kuzunzika kwakumwa
Onetsetsani mkanda wozizira kwambiri ku chinthu chomwe chili pamapewa. Imani ndi nsana wanu ku chinthucho, mutenge kutengeka koopsya mu dzanja lirilonse, zigoba zikugunda, miyendo ndi mapewa ndi mbali. Ndi phazi lanu lamanzere mutenge patsogolo. Yambani manja anu ndikunyamulira patsogolo panu pamapazi, kumeta minofu ya mapewa ndi chifuwa, mitengo ya palmu pansi. Kugwedeza zitsulo zanu, bwererani ku malo oyamba. Chitani nthawi 12.
Kuchita masewera olimbikitsa kumalimbitsa minofu, miyendo, mapewa ndi chifuwa.
Masewera oyendayenda
Onetsetsani mkanda wozizira kwambiri ku chinthu chomwe chili pamapewa. Yang'anizani chinthucho, mutenge chidutswa chododometsa m'dzanja lililonse. Miyendo imagawanika mbali, mawondo amawongolera, mapewa amafalikira pang'onopang'ono. Lembani zitsulo zanu - poyikaniza tsamba, muyenera kumverera kutsutsa kwa tepiyi. Bwerani mawondo anu pamene mukuwongolera manja anu - msana wanu uli wowongoka, mutu wanu ukuleredwa. Yolunjika miyendo, bwerera ku malo oyambira. Pangani mobwerezabwereza 12.
Kuchita masewera olimbikitsa kumalimbitsa minofu ya miyendo, mapeni, matako, mimba, mapewa ndi kumbuyo kumbuyo.
Thonya lakuya ndi mawonedwe a manja
Imani, kukoka m'mimba, miyendo ikuluikulu kusiyana ndi mapewa, mapewa amachoka ndikutsitsa. Ndi phazi lako lamanzere, tenga sitepe yaikulu, ndikugwada pambali. Kwezerani manja anu mmwamba ndi mapewa anu, mitengo ya kanjedza ikuyang'ana pansi. Gwiritsani ntchito malo amenewa chifukwa cha mpweya umodzi. Kenaka kankani kumbuyo kwa mwendo ndikubwerera kumalo oyambira. Pangani mobwerezabwereza kasanu ndi kamodzi kumbali iliyonse, kusinthasintha miyendo.