Mimba yamatumbo
Mkazi aliyense ali ndi chifuwa chokongola ndi nkhani yonyada. Koma ngati mawere sali opanda ungwiro, dziwani kuti si zonse zomwe zatayika.Zopangidwe zosavuta kwambiri za chifuwa zidzakuthandizani kukhala oyenera.
Zochita Zapadera
1. Imani bwino kapena mutsike pansi, mutenge gulu lothandizira ndi kutambasula manja patsogolo pa mapewa, pamene mukuwongolera mapewa anu ndi kumbuyo kwanu. Gwirani m'manja mwa gulu lotsekeka kapena kuthamanga, ngati tingathe kuyika manja athu pambali ndikukhala kwa mphindi 10 panthawi yovuta, kenako tibwerere manja athu kumalo awo oyambirira. Tidzachita mobwerezabwereza 15 kapena 20.
Zochita zina
1. Timatuluka kuchokera ku sofa. Tidzatambasula manja otambasula pafupi ndi sofa, miyendo molunjika, masokiti pansi, mitengo ya palmu momveka pansi pamapewa. Timagwadira ndi kugwedeza manja athu kuti chifuwacho chigwire sofa. Zitsulo sizinapangidwe. Chitani nthawi 15 kapena 20
2. Timagona pansi, miyendo ikugwada pamadzulo ndipo timamatira mapazi athu pansi. Tidzatambasula patsogolo pa manja athu ndi dumbbells. Pang'onopang'ono timakweza manja mu maphwando, sitigwira pansi ndi manja ndipo tidzakhalanso mochedwa kwa mphindi 10 panthawi yovuta kwambiri. Panthawi yopindula manja, timayang'ana kuti msanawo sungagwedezeke, koma umagwedeza pansi. Bwerezani zochitikazo nthawi 20.
Manja onse
Mukuvala zovala zamanja, musakweze manja anu pamwamba, mwinamwake khungu lanu lopanda chifuwa, kuchoka pamakona mpaka kumtunda, liwoneka.
Zochita Zapadera
1 . Tidzauka mwachindunji kapena tidzakhala pampando. Timatenga manja a tizilombo tolemera masekeli awiri kapena asanu, tiwakwezere mmwamba pamwamba pa mutu ndikuweramitsa mitsuko, pamene tiyike pamutu pamutu. Timakweza manja onse awiri pamwamba pa mitu yathu, yongolani manja athu pamakona. Ngati zimakhala zovuta kuthana ndi ziphuphu ziwiri, ndiye kuti tidzatenga imodzi, ndipo pazimene tidzatenga manja awiri, ndiye kuti tidzawonjezera katundu. Ife tikutsatira kuti kumbuyo kunali kolunjika, musati muthamange. Musayambe kupindika kwambiri, kuwasunga pafupi ndi mutu. Bwerezerani masewera olimbitsa thupi 10 kapena 20, kupanga 2 kapena 3 kuyandikira.
Zochita zina
1. Yimilirani molunjika, miyendo ikhale pambali pa mapewa, manja ndi ziboliboli zing'onozing'ono pamapiri. Kwezerani manja anu kumbali, kenako muwachepetse pansi, musatseke manja. Tidzachita masewera 8 kapena 10.
2. Yimilirani molunjika, manja otambasulidwa pamapazi. Timafotokozera maulendo athunthu kumbali imodzi kwa miniti imodzi ndi manja owongoka, kenako timafotokozera mazungulo kumbali inayo. Tidzakonza magulu khumi ndi awiri kumbali iliyonse.
3. Lembani m'mimba mwako, ikani manja anu ndi manja anu. Sungani khosi losasunthika, m'mimba ndi kumbuyo. Kuchokera pa malo awa, kwezani manja anu mmwamba mofulumira. Timayamba ndi kubwereza katatu, ndipo pang'onopang'ono timabwereza kubwereza.
Blades - malo ovuta
Msuzi wa nsomba wotsika pansi umalowetsera mafuta pansi pa mapewa, kotero simukujambula zithunzi pamphepete mwa nyanja, koma mumakonda kubwerera kumbuyo kwa disolo.
Zochita Zapadera
1. Ugona pamimba mwako, timalowa m'manja. Timapanga tizilombo tozungulira pambali zonse ziwiri, nthawi 20 kapena 25.
Zochita zina
1. Ugona pamimba mwako, timalowa m'manja. Tilalikira manja athu kumbali zonse, tiwanyamule ndikuwathandiza pa nthawi 20 kapena 25.
2. Ugone pambuyo pako. Manja timatsuka m'mapakati ndikukakamiza kuti tiike manja pansi. Pangani chisokonezo 25.
Khungu lopweteka khungu
Simukukonda kuvala t-shirts ndi corset, monga zopanda ubongo zomwe zili pafupi ndi zowonongeka zimangowononga maonekedwe onse.
Zochita Zapadera
1. Gwirani manja anu m'kati mwa chifuwa, palumwana pamodzi ndi zala zanu. Timika manja athu pa wina ndi mzake, timawoneka kuti tikuwombera. Mphindi zowerengeka za kupanikizana zimakhala zosiyana ndi zosangalatsa. Timabwereza katatu.
Zochita zina
1. Bodza pambuyo panu, gwadirani mawondo anu, tidzakhala pogona pansi, titengereni manja anu ndikuwanyamulira pamwamba pa mapewa anu. Manja ndi thupi amapanga ngodya yolondola, ndiye timatambasula manja athu kumbali, panthawi imodzimodziyo timayendetsa pamakona. Tiyeni tibwerere ku malo oyamba. Timabwereza nthawi 15 kapena 25.
2. Yimilira, yikani mapazi athu mochuluka kuposa oyeretsa, tambasulani manja athu patsogolo. Gwiritsani ntchito nsalu imodzi, kenaka ina. Tidzabwereza nthawi 20 pa dzanja lililonse.
Chiuno - malo ovuta
Simukusowa lamba kapena lamba, iwo amangogogomeza kuti palibe chiuno.
Zochita Zapadera
1. Imani mowongoka, phazi likhale lopatulira, mikono itambasulidwa kumbali kumbali. Tembenukira kumanja, tenga dzanja lako lamanja kumbuyo, ndipo tembenuza dzanja lako lamanzere kumanja, gwirani pachifuwa. Mikono iyenera kutsatira motsatira njira yomwe thupi limayendera. Timayang'ana kumbuyo, kumanga m'chiuno. Timakwaniritsa matalikidwe apamwamba. Kenaka tembenukani kumanzere ndipo mutenge manja awiri kumanzere. Tidzachita maulendo 30 mbali iliyonse.
Zochita zowonjezera
1. Bodza, gwedezani miyendo pamabondo, ikani mapazi pansi, manja athamangire kumbali. Timatsitsa mawondo onse kumanzere, ndipo timakoka thupi ndi dzanja lamanzere kumanja, kenako mosiyana. Sungani kayendedwe kawiri kumbali iliyonse.
Malo ovuta a Belly
Mudzakhuta ndi madiresi otayirira ndi chiuno chopitirira, koma ena sangathe kubisa mimba yanu
Zochita Zapadera
1. Ugone pansi, ikani pansi pa chingwe cha kanjedza kuti usunge msana wanu, miyendo yowongoka. Kwezani miyendo pamwamba pansi ndi madigiri 40 kapena 50 ndi kuwachepetsera pansi. Chitani nthawi 20 kapena 30.
Zochita zina
1. Timakhala pampando wa mpando, tiyeni tisamalire mpando. Pepani miyendo yathu yowongoka, pita kumbali yoyenera pakati pa thupi ndi miyendo. Timagwira ntchito ndi makina apansi, musatipusitse. Tidzasenza miyendo yathu, tidzakwera 15 ascents.
Malo ovuta a Boca
Simukubvala jekeseni ndi t-shati yaying'ono, ndipo pakati pawo mulibe mikwingwirima yamaliseche, ngati pamutu wa thalauza mumatha kuona mafuta owonjezera.
Zochita Zapadera
1. Yimilirani molunjika, yikani mapazi kumbali ya mapewa, tiyeni tisiye manja athu ndi ziphuphu zopaka 2 mpaka 5 kg pa thunthu. Tidzakhazikitsa malo otsetsereka kudzanja lamanja, ndi dzanja lamanja kuchokera kumalo osungunula tidzasunthira mwendo, kwezani dzanja lamanzere. Ndiye ife tidzabwerera ku malo oyamba. Tidzachita zochitikazo mosiyana. Tidzapanga mapiri 15 kapena 25 mbali iliyonse.
Zochita zina
1. Yimilirani molunjika, ikani mapazi anu pamtanda wanu. Manja azivala lamba wanu kapena afike pamlingo wa mapewa. Timasuntha mapewa kumanja, timakokera thupi kumbuyo kwawo, timasiya m'chiuno, ngati kuti ali ouma.
Kumkati kwa ntchafu
Mu kutentha, mumavalira nsalu, chifukwa kuchokera mkati mwa ntchafu, miyendo idzawoneka yoipa mu mini, mudzawona khungu losalala.
Zochita Zapadera
1. Tikagona pansi, tidzakweza miyendo yoyenda. Tidzayala miyendo yathu pang'ono kuti tipeze mbali yaying'ono pakati pawo. Timatambasula padenga ndi masokosi, ndikuwongolera molunjika.
2. Kenako timayendetsa miyendo yathu kumbali yoyenera ndikugwira nawo ntchitoyi kwa masekondi 15. Potsiriza, timayendetsa miyendo yathu kwambiri, kuti bondo likhale loongoka, tipitiliza kukoka masokosi athu, ndi kukhalabe kwa masekondi 15. Pitirizani kuchita masewera olimbitsa thupi, mozungulira kale, (mbali yoyenera ndi mbali yolondola) mutagwira ntchitoyi kwa masekondi 15. Tisiye miyendo yathu kwa mphindi zisanu ndi ziwiri, tonthola. Tiyeni tiyambe ntchitoyi mwatsopano.
Pang'onopang'ono, malingana ndi zowawa, padzakhala mavuto pang'ono, minofu ikugwedezeka, tidzatenga nthawi yochedwa kufika pa mphindi imodzi, chiwerengero cha kubwereza mpaka nthawi khumi.
Zochita zowonjezera
1. Imani, miyendo pamodzi, manja apumule kumbuyo kwa mpando kapena kuvala lamba. Kwezani phazi lamanja lamanja, musaigwekere kapena kuchepetsa. Tiyeni tichite ma 20. Kenako bwerezani zochitazo ndi phazi lanu lakumanzere.
Cellulite pamabowo
Chovalacho chidzakhala chipulumutso chanu, chidzabisa mabwalo a cellulite.
Zochita Zapadera
1. Bodza, miyendo ikugwada pamabondo, kuika pansi pansi, manja akuthamangira kumbali. Sungani matako. Pang'onopang'ono khalani mchiuno, musadule mutu kuchokera pansi ndipo musamang'ambile mapewa, kong'onong'ono kakang'ono kumbuyo. Tiyeni tibwerere ku malo oyambira, tinyamule matako. Timabwereza nthawi 15 kapena 20.
Zochita zowonjezera
1. Timakhala pansi, tidzatsamira kumanja, ndikugwirana ndi chigoba. Ikani phazi lamanzere, mulowetse mchiuno kumanja, ndipo phazi lamanja likhale pansi pa mwendo wakumbuyo wokhotakhota pa bondo, ikani khutu kumanzere kumanzere.
2. Kwezani mwendo wakumanja, 40% pansi, ndi kuwerama pang'ono ndikusasuntha, gwiritsani ntchito izi pamasekondi khumi. Timachita izi mpaka timamva kupweteka kwa minofu. Kenaka tidzachita ntchitoyi kumanzere kumanzere, ndikudalira dzanja lamanzere ndi phazi lamanja.
Maondo odzaza
Mukuvala maxi kutalika kuti wina asawone mawondo anu owopsa
Zochita Zapadera
1. Imani mowongoka, miyendo ikhale mbali yapakati padera, tengani zitsulo zamanja ndikuziika pamapewa. Tidzachita masewera okwana 15, masewera.
Zochita zina
1. Imani mowongoka, phazi liphatikize mbali, manja pansi pambali. Tidzakwera pa masokosi, kenako tidzakhala pazitsulo, tidzakhala pansi pang'ono, tidzakweza manja patsogolo kuti tisayese. Ndiye ife tidzabwerera ku malo oyamba ndi kukhala pansi pang'ono. Tidzakonza zobwereza 15 kapena 25.
2. Tiyeni titenge malo omwe timakhala pa mpando, mawondo a mawondo, manja akutambasula. Pachikhalidwe ichi, tidzakhala motalika, chifukwa cha zotsatira zabwino, tidzakhala pa malowa kwa mphindi 10 kapena 15. Chitani zochitika 2 kapena 3 pa tsiku.
Kudziwa madera onse ovuta, ndikuchita masewera olimbitsa thupi, mukhoza kuthana ndi mavutowa. Kwa amayi, izi zidzakhala zizindikiro zabwino zokonzera chiwerengero chanu ndikubwezeretsanso.