Zakudya zilizonse zabwino zomwe simumatsatira, chiwerengero chanu sichidzakhala chochepa komanso choyenera chifukwa cha kudya kwa caloric. Choncho, ngati mukufuna kuti thupi lanu likhale lokongola, muyenera kupereka nthawi yophunzira. Mwachitsanzo, mungathe kuchita masewera olimbitsa thupi kunyumba kuti mukhale wolemera. Zochitika zoterezi zimapangitsa kuti ndalama zowonjezera zowonjezera, zomwe zimakhudza kwambiri kulemera kwa thupi.
Zovuta zochita panyumba
Ntchitoyi ndi yopepuka miyendo ndi miyendo yanu: ikani phazi lanu pambali padera, ikani mikono yanu m'chiuno mwanu, imitsani mapazi anu pansi, muyimirire pansi, ndipo panthawiyi musayese kutsogolo, kupuma kumayenera kukhala kosavuta komanso kosasintha. Pangani 25-30 malo okwera monga momwe mungathere. Chiwerengero cha squats chiyenera kuwonjezeka pang'onopang'ono. Ntchitoyi imathandiza kuchotsa mafuta ochulukirapo kuchokera pa ntchafu ndi m'makowa.
Zochita zotsatirazi - kuzunzidwa pa mwendo umodzi. Tengani patsogolo pang'onopang'ono, kusunga manja anu m'chiuno. Pa mpweya, tchepetsani bondo la mwendo wamphongo ngati mmene mungathere, kenako pang'onopang'ono mupite kumalo oyambira ndi kutuluka. Strand miyendo yanu, chifukwa aliyense ayenera kuzunzidwa 30. Ndi sabata iliyonse yatsopano ya ntchito yowonjezera katundu. Chifukwa cha ntchitoyi, chiunocho chidzasungunuka komanso chochepa.
Ntchito yotsatirayi pachifuwa. Kwa iye mumasowa mabotolo, komanso benchi kapena zitatu zitatu, muzikhala pambali. Gona pansi pa benchi, tenga zinyama m'manja mwako ndikuwanyamulira pamutu pako. Kupuma mokwanira momwe mungakwezere manja anu kumbali, kenako bweretsani manja anu ndi kutulutsa. Yesetsani kuchita mobwerezabwereza nthawi 12. Musaiwale kuti sabata iliyonse sabata zambiri ndi katundu ayenera kuwonjezeka. Kuchita masewera olimbitsa thupi kumawathandiza kupangitsa mawere kukhala ovuta komanso otanuka. Pambuyo pake timaganizira malo omwe ali pa benchi, timatenga dzanja limodzi, timakweza pamwamba pa chifuwa ndipo pang'onopang'ono titenga manja athu pamutu, kenako tibwerere ku malo oyambirira. Kupuma kumakhala kosalala, osaloleza kulowerera. Bwerezani maulendo 15. Ntchitoyi imathandiza kuti mawere apamwamba komanso otanuka.
Chinthu chotsatira ndicho kugwira ntchito m'chiuno. Timatenga ndodo ya mamita asanu m'manja mwathu, timayika pamapewa athu ndikuigwira pamapeto, tatsamira patsogolo, kutembenuza mutu kumanzere ndi kumanja. Thunthu liyenera kutembenuzidwa kuima, ndi mphamvu zake zonse. Ndikofunika kupanga zofuna 25 pa njira imodzi, pang'onopang'ono kuwonjezera katunduyo. Kuchita masewera olimbitsa thupi kumawathandiza kuti chiuno chikhale chochepetsetsa, komanso mpaka kufika polemera.
Malo ovuta kwambiri ndi mimba. Kawirikawiri chifukwa cha iye simungathe kuvala chovala cholimba kapena t-shati yayifupi. Pofuna kubweretsa mimba, yesetsani kuchita izi: Gwiritsani ntchito malo omwe mumakhala kumbuyo kwanu, kuti muthe kutenga chinthu cholemetsa. Timagwira manja pazinthu izi, timagwadira mawondo athu ndi kutuluka pathupi timanyamula pamitu yathu, timawachepetsanso pozizira. Bwerezani nthawi 10. Pambuyo pake, timakhala pansi kuti muthe kukweza mapazi anu ku chinachake cholemetsa, kugwada mawondo anu, kuika manja anu ndi mutu wanu pachifuwa ndikuyamba kupanga zikwama za thunthu. Zochitazo zikubwerezedwa nthawi 20-40. Izi zidzakuthandizani kuchotsa mafuta ochulukirapo m'mimba mwako ndikupanga makina abwino. Pambuyo pa masiku 14, mukhoza kuwirikiza katunduyo.
Kuti muwone bwino machitidwe apamwambawa, muyenera kusuntha zambiri kuti muwone bwinobwino, kuyenda maulendo ataliatali kumakhala koyenera - kumalimbitsa ndi kupha miyendo yanu. M'madyerero ayenera kukhala ochepa monga kuthekera ufa ndi okoma, kamodzi pa sabata ndi koyenera kutsegula masiku. Ndibwino kuti mutenge vitamini, komanso masamba ndi zipatso. Chakudya chiyenera kukhala chophweka ngati n'kotheka, kuti musasokoneze mimba usiku. Pambuyo pochita masewera olimbitsa thupi, zingakhale zothandiza kutenga chosiyanitsa chosiyana - chimamangiriza khungu ndikuthandizira kuti ukhale wotsika. Maphunziro monga masewera olimbitsa thupi sayenera kusokonezedwa, kuchepa kwa nthawi yochita masabata - masabata asanu ndi awiri. Zimathandizira kwambiri masewera olimbitsa thupi, ang'onoang'ono, pafupifupi 10-15 mphindi - zidzalimbitsa zotsatira za masewera olimbitsa thupi. Zitha kuphatikizapo kuthamanga pa malo, masewera, zochita masewera. Kumbukirani kuti kupambana kwanu kumadalira inu nokha!