Kukhala ndi moyo panyumba ndi mawonekedwe olimbitsa thupi, mosiyana ndi momwe maphunziro amachitira kunyumba. Choncho, mumasunga nthawi yanu yambiri (musamawononge nthawi popita ku magulu olimbitsa thupi, ndalama) ndi ndalama. Kuti mukhale oyenerera panyumba muyenera kudziwa malamulo oyambirira a maphunziro.
Posakhalitsa m'pofunika kudziwa malo omwe mudzakhala okhwima. Ziyenera kukhala zambiri, chifukwa. Muyenera kuchita zonse ziwiri, komanso kujambula, ndi kulumpha, ndi zina zotero. Ndibwino kupatula zida zanu zamasewera kumeneko.
Muyenera kusankha pa zida zamasewera zomwe mukufuna kuti muphunzitse. Kwa nthawi yoyamba, makilogalamu 1.5 a dumbbells adzakwanira. Pambuyo pake, mukhoza kuwonjezera zipangizo zamasewera ndi kugula: zilembo zazikulu kwambiri, kulemera kwa miyendo, sitepe, chingwe, zipangizo zamaseŵera, hulaohup, ndi zina zotero.
Kenaka, sankhani nthawi, nthawi ndi kuchuluka kwa maphunziro. Inde, ndibwino kuti mukhale okhwima m'mawa, pamene thupi lanu likugwira ntchito, liri ndi mphamvu. Koma izi siziri zoyenera, chinthu chofunika kukumbukira ndi chakuti musamaphunzitse musanagone. Izi ndizovulaza thupi. Ngati mukufuna kudzisunga nokha, ndibwino kuti muzichita masewera 3-4 pa sabata. Kugwira ntchito kumafunika kukhala oposa 30 minutes. Njira yabwino ndi pafupifupi ola limodzi (40 minutes ndizotheka).
Muyenera kukumbukira dongosolo "labwino" la maphunziro onse. Maphunziro ayenera kuyamba ndi kutentha (pafupi mphindi zisanu). Kenaka, zochitika za cardio ziyenera kuchitidwa (pafupi 10-15 mphindi). Kenaka masewera olimbitsa thupi amatsogoleredwa mwachindunji ku mphamvu (pafupi mphindi 20). Ndipo gawo lomalizira lidzatambasuka (pafupi mphindi 5-8). Icho chachitidwa kuti minofu yanu isapweteke pambuyo pa kuphunzitsidwa.
Kenaka, muyenera kusankha mtundu wa maphunziro. Izi zikhoza kukhala maphunziro ophunzitsidwa bwino, okonzekera kupanga mitundu ina ya minofu. Ndibwino ngati mutasintha mtundu wa ntchitozi. Mwachitsanzo, masabata awiri mumaphunzira zovuta, masabata awiri otsatira - kuphunzitsa magulu osiyanasiyana. Maphunziro ovuta ndi othandizira kuphunzira mitundu yonse ya minofu. Ndipo mungathe kupanga magulu osiyanasiyana a minofu motere: Tsiku lina mumapanga maphunziro pa gawo lakumtunda la thupi, tsiku lachiwiri - kumapeto kwa thupi, tsiku lomaliza lamasana, ndiyeno mumabwereza mwatsopano.
Ndikofunika kukumbukira kuti minofu imafuna mpumulo ku "mawonekedwe." Musasowe "kugwiririra" nokha ndi maphunziro a tsiku ndi tsiku, izi sizingagwiritsidwe ntchito.
Mukhoza kuchita nokha ku nyimbo, ndipo mumaphatikizapo ntchito zosiyanasiyana zophunzitsira thupi lanu, ndizo kukoma kwanu kale.
Kukhala wathanzi kunyumba kungathe "kuchepetsedwa" pakukwera mumsewu, kulumphira chingwe, mungathe kupotoza hulauchup kapena chinthu china.
Ndipo ndithudi, musaiwale za zakudya zoyenera. Thupi labwino labwino la 50% liri mkati mwake!
Choncho, kukhala wathanzi kunyumba ndi chinthu chabwino komanso chothandiza. Chitani 3-4 pamlungu, ndipo patapita kanthawi mudzawona zotsatira zoopsa. Thupi lanu lidzati "Zikomo kwambiri!" Bwino!