Zaka 25-30
Nthawi yotsiriza yomwe munathamangira m'kalasi ya maphunziro? Kumbukirani, patapita zaka 25 mutha kuona kuti pamene mutaya thupi, minofu imataya mawu. Panthawi imeneyi, nthawi zambiri timayambitsa ana, ndipo chikhumbo chobwerera ku chizolowezi ndi nthawi yake!
Kwa inu:
Bwerera ku chiyambi! Kumbukirani zomwe munachita muzaka zanu. Yambani ndi malipiro a tsiku ndi tsiku kwa theka la ola pa tsiku. Tengani nthawi yochita masewera olimbitsa thupi, kugula DVD ndi masewero olimbitsa thupi. Simukusowa kuti mupeze zovuta zovuta mu makalasi a aerobics. Mphindi iliyonse ikukuwerengerani! Thupi palokha lidzakumbukira katundu wofunikira, nkofunikira kuyamba kutentha. Mu tsiku, onjezerani zochita zolimbitsa thupi kapena zolemba zosavuta za yoga.
Zochita zosavuta zofalitsa
Imani pazinayi zonse, zisawawa m'mimba mwako ndikugwedeza miyendo yanu mmbuyo, nsana wanu uli wowongoka, mofanana ndi pansi. Bwerezani nthawi 10 ndi mwendo uliwonse.
Zaka 30-35
Thupi liri lonse pachimake. Mukuwoneka bwino, koma mukhoza kuwonjezera makilogalamu 4-5. Zakudya zochepa zimangowonjezera mavuto olemera. Popanda masewera, pa msinkhu uwu, kusinthasintha ndi kulingalira bwino kumatayika.
Kwa inu:
Ino ndi nthawi yophunzitsira mphamvu, muyenera kuthandizira kuyenda kwa mfundo. L Pa nthawi ino, pali mavuto ndi mahomoni omwe angapangitse kuvutika maganizo. Zochitika zonse zolimbitsa thupi zidzakuthandizani kuti musangalale. Yoga ndi yoyenera kwa inu, pangani zochitika zosavuta kwambiri motsogoleredwa ndi aphunzitsi. Ndi kulemera kwakukulu, sankhani kayendetsedwe kabwino ka aerobics, kusambira, aqua aerobics.
Kuchita zosavuta kwa liwu la manja
Khalani pansi, gwirani mpando wa mpando ndi manja anu, slide mpaka pakhosi liri pansi pa mpando. Bwererani ku malo oyamba. Bwerezani nthawi 10.
Zaka 35-45
Mumadziŵa bwino kwambiri malonda anu onse ndi minuses! Pitirizani kuchita masewera omwe mumawazoloŵera. Kuperepesa kwapang'onopang'ono kwa estrogen kumapangitsa kuti ziwalozo zikhale zovuta kwambiri. Yesetsani kuyamba kuchita masewera olimbitsa thupi, ngakhale simunachitepo kale ndikudziphunzitsa nokha.
Kwa inu:
Gulani zitoliro zazing'ono ndi kuchita masewera olimbitsa thupi. Musakhale aulesi, nthawi ndi nthawi kuti muyese kupanikizika kwa magazi, shuga wa magazi ndi cholesterol. Ma cardio-opaleshoni adzathandiza kubwezeretsa kusokonezeka kwa magazi. Pofuna kuchepetsa msinkhu wa shuga, ngati ukuyamba kuwuka, nkofunika kuyenda nthawi zonse mofulumira - kuti mutenge pang'ono, komabe, mukhoza kulankhula pamene mukuyenda. Ichi ndi katundu wothandiza. Kusambira, kuvina, kukwera masitepe kumathandiza kuti ziwalozi ziziyenda bwino ndi kuwalimbikitsa (kamodzinso, kumbukirani kuti kachitidwe kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri kawiri). Ndi ntchito yokhala pansi muofesi, pangakhale ululu kumbuyo. Mvetserani ku thupi lanu ndipo mutatha kukambirana ndi wophunzitsa muzichita chimodzimodzi machitidwe omwe angakuthandizeni, m'malo mowonjezera vutoli. Zochita zolimbitsa thupi (pilates), izi zidzakuthandizani kumbuyo kwanu, zomwe zidzakuthandizidwe ngati ma corset. Ngati kulemera kwakukulu kuwonjezeredwa m'chiuno, cardio idzakuthandizira. Ngakhale ziwalo zina nthawi zina zimakhala zofunikira, ndikuyenera kuchitapo kanthu!
Zochita zosavuta zolemba ndi ziwalo
• Khalani pa fitball, manja anu amvetsetse mpira kumbuyo, mapazi pansi. Kokani mmimba mwako ndikukweza mwendo umodzi mofanana pansi. Gwirani ndi kuchepetsa, musinthe phazi lanu. Sungani bwino.
• Khalani pansi pa mpando, kutseka kwa mphindi pang'ono kuchokera pa mpando. Manja anatambasula patsogolo. Bwerezani nthawi 10.