Tidzakulangizani machitidwe olimbikitsa omwe mukufunikira kuchita kuyambira Lolemba mpaka Lachisanu. Iyi ndi pulogalamu yosavuta yomwe imayang'ana pa magulu onse a minofu. Pulogalamuyi idzakuthandizani kuti mupeze mosavuta zotsatira zomwe mukufuna.
"Tikulimbana ndi vuto lathu." Tidzakhala ndi khama kuti "tisatuluke" pamimba, ndipo nthawi zonse tidzakhazikika.
- Pakati pa chakudya, chezerani chakudyacho bwinobwino.
- Imwani tsiku osachepera imodzi ndi theka la madzi, bwino kusiyana ndi mchere wopanda madzi.
- Kutulutsa ndi kupuma kumafunika kukhala kozama komanso motalika, kudzakuthandizani kuthetsa nkhawa pakati pa tsiku ndikulimbana ndi nkhawa iliyonse.
Pulogalamuyi ili ndi ubwino wina
- Ichi ndi chidziwitso chodziwikiratu cha nthawi.
- N'zotheka kutsatira ndondomekoyi, ndipo mungathe kusankha masewero omwe mukuganiza kuti ndi othandiza, kuthandizani zovutazo, kusintha zomwezo kapena zochitika zina.
- Zochita zambiri zimagwiritsidwa kumbuyo kumbuyo, zonse zogwiritsidwa ntchito zikuwonetsedwa apa. Ngati muli ndi vuto ndi msana wanu, mungagwiritse ntchito pulogalamuyi.
- Simusowa zoposa 2 mita mamita a dera.
- Kuchita izi kumachitika nthawi iliyonse yoyenera.
Lolemba
1. Tengani malo abodza. Chinsalu chikugwedezeka ku chifuwa. Mankhusu amawerama pamadzulo kuti zidendene zili kutali kwambiri ndi matako. Ndi nsonga za zala za kumanzere, timayesera kuti tifike chitende chakumanzere. Bwerezani ndi dzanja lamanja, tifika ku mwendo wamanja. Zikhatho ziyenera kuthana nazo. Bwerezani zochitikazo, osachepera kasanu ndi kamodzi pa dzanja lililonse. Ntchitoyi imathandiza kutentha mimba yonse popanda kuvulaza.
Simuyenera kuchita:
Kusunthika kwakukulu kwamtundu - "mahi."
Kukonzekera kupuma: Timatulutsa nthawi yomwe dzanja linagwira chidendene.
2. Mu malo abodza, kwezani miyendo yanu, muweramire mondo. Woloka mapazi ako. Timayendetsa miyendo kumaso ndikuyang'ana mbali zitatu: kumanzere, kupita pakati, kumanja. Timayendetsa chiuno mpaka pansi. Manja anatambasula ndi mitengo ya palmu pansi. Mutu uli pansi pansi pamtendere. Bwerezani zochitazo osachepera 9 nthawi iliyonse kutsogolera. Ntchitoyi iyenera kuchitidwa, kupeŵa kayendedwe kadzidzidzi.
Simuyenera kuchita:
Tikamachotsa thupi kumtunda, timayesa kuti tisasunthire mapewa athu pansi, ndiye pamene tikukoka miyendo yathu.
Yolani kupuma:
Timatuluka pamene thupi liyandikira miyendo.
3. Mu malo abodza tidzaika manja athu pambuyo ndikudutsa zala zathu. Timayendetsa manja athu m'makona, timayesa kuti tisamawanyamule, timawasunga mofanana. Kuwerama kwa mwendo kumanja pa bondo. Timakweza mwendo wakumanzere, koma osachigwedeza. Kwezani thupi mmwamba, musamang'ambe chiuno kuchokera pansi. Pachifukwa ichi, tidzakhala tikuyandikira molumikiza, ndikubwezeretsanso kumalo ake oyambirira. Timabwereza kawiri kawiri pa mwendo uliwonse, ngati wina akukonzekera bwino - makwereza 20.
Palibe chifukwa chochitira
Pewani kayendedwe kabwino kake kamene kakhoza kuchita ndi kugwiritsa ntchito mphamvu yochuluka. Mwina zotsatira za zochitikazo zidzatayika.
Yolani kupuma:
Timapuma pamene timabweretsa miyendo kumaso.
4. Tiyeni titenge malo abodza. Pumulani khosi ndi kayendedwe kochepa kokongola. Chofunika ichi chikhoza kuchitika pambuyo pa ntchito yapitayi. Tidzakweza miyendo yolunjika pamwamba. Manja akuyala manja ndi "mtanda". Miyendo imapanga kayendedwe kake mozungulira motere - mwendo umodzi ndi wovuta kwambiri, wowongoka, ukukhazikika. Timakanirira m'chiuno mwamphamvu pansi, matako akukweza pang'ono.
Phazi lina limalongosola zozungulira pambali yoyamba. Tiyeni tibwereze kayendetsedwe ka 12 pa mwendo uliwonse. Izi ndizochita masewera olimbitsa thupi omwe amapangidwa kuti azikhala ndi mimba. Mwamsanga zimatheka. Timachita izi titatha kutentha minofu mothandizidwa ndi masewero olimbitsa thupi.
Palibe chifukwa chochitira
Kusunthira pamtunda waukulu, kusunthika koteroko kumayambitsa kuperewera kwabwino, ndiyeno mudzayenera kusintha kayendedwe kosafunikira, pogwiritsa ntchito minofu ina.
Kupuma kokwanira
Timapuma nthawi kuti tizitha kupuma, timapuma patsogolo, ndipo timachoka kumbuyo.
Lachiwiri
Timayankhula ndikuwerenga za zopatsa mphamvu. Ndi chiyani kwenikweni?
Kalori ndi kagulu ka mphamvu komwe kalikonse kalikonse kamakhala kalikonse. Magwero amphamvu omwe ali ofunikira pa moyo wa thupi ndi mapuloteni, mafuta ndi chakudya. Zakudya zokhala ndi zakudya zoyenera zimayenera kuthandiza mafuta 55 kapena 60%, 25 kapena 30% a mapulotini, 15% pa zofuna za thupi. Kukhalabe ndi ntchito zofunika: kusunga minofu, kugwira ntchito impso, mtima, kupuma, thupi limadya zakudya. Kwa amayi, mumafunika makilogalamu 1300 patsiku, ndipo amuna amodzimodzi amafanana ndi makilomita 1600. Zomwe timachita ndi mtundu uliwonse wa ntchito yofunikira, thupi limagwiritsa ntchito zopatsa mphamvu.
1. Timagwiritsa ntchito "bodza", thupi liyenera kudalira manja, omwe akudumpha mofulumira ndikugwedezeka pamakona. Nsonga zikugwada pamadzulo. Kumbuyo kumayenera kukhala kolunjika, kwezani mutu wanu pamwamba. Kuchita masewera olimbitsa thupi, malo omwe amawathandiza pazitsulo zimayendetsa bwino kayendedwe ka kayendetsedwe kake. Ngati muchita bwino ntchitoyi, padzakhala kumverera kwa kupweteka kwa mimba m'mimba pamunsi. Mu malo amenewa, sungani mapazi patsogolo, ndiyeno mubwerere ku malo oyamba. Bwerezerani ntchitoyi nthawi 12, ndi omwe ali ndi maphunziro abwino - nthawi 20.
Ngati muli ndi pakati, zochitikazi ziyenera kuchotsedwa, sizili zoyenera kwa inu, poyerekeza ndi zochitika zina kuti mukhazikike m'mimba.
Palibe chifukwa chochitira
Timayesa kuti tisaswe mapazi athu pamwamba.
Kupuma kokwanira
Exhale, pamene miyendo yabwerera ku malo awo oyambirira, panthawi ino tikuyesera khama lalikulu.
2. Mu malo abodza tidzaika manja athu kumbuyo kwathu ndikuwatsitsira kumbuyo kwa mutu, tidzamanga zala zathu. Mitembo ikugwada pamabondo, timapondaponda pansi. Goli lamanja likufikira ku bondo lakumanzere. Kupita kwa thupi kumachitidwa chimodzimodzi ndi kuyenda kwa mapazi athu. Timachitanso chimodzimodzi ndi bondo lakumanja komanso mbali ya kumanzere. Bweretsani kakang'ono katatu. Ngati palibe nthawi yoti tichite zonsezi, ndiye kuti tidzatero.
Palibe chifukwa chochitira
Musamangodyetsa kansalu kuti mugwire ntchitoyi.
Kupuma kokwanira
Exhale, pamene chigoba ndi mawondo akubwera.
3. Mu malo a "miyendo yonyenga" akuweramitsa pamadzulo, kukankha pang'ono. Tiyeni tiike manja pamwamba pa mitu yathu, zala zadutsa kumbuyo kwa mutu. Yambani. Panthawi imodzimodziyo tilitsani thupi la thupi ndikuwongolera mwendo wakumanzere, ndikuwatsogolere kumaso. Tiyeni tibwererenso chimodzimodzi ndi phazi lamanja. Chiwerengero chochepetsedwa cha kubwereza kwa mwendo uliwonse ndi nthawi 10, chifukwa cha anthu omwe amaphunzitsidwa thupi - nthawi 20.
Palibe chifukwa chochitira
Timasunthira mwamphamvu kwambiri. Kupititsa patsogolo kumafunika kuchepetsedwa, mwinamwake tanthauzo la ntchitoyi likutha.
Kupuma kokwanira
Exhale timachita panthawi yothandizana ndi mwendo ndi thupi.
4. Mu malo abodza, kwezani miyendo yolunjika, pambali yoyenera, poyerekeza ndi pansi. Miyendo idzachotsedwa, kuti mbali pakati pa thupi ndi miyendo iwonjezeke. Pachifukwa ichi, chiuno ndi nsana ziyenera kugwirizana mozungulira pamwamba. Tidzatsegula manja mu mawonekedwe a mtanda, mitengo ya kanjedza imatsogoleredwa pansi. Kenaka yambani kayendedwe kazing'ono kakang'ono ndi miyendo yolunjika. Choyamba, pangani phazi lolondola pamanja, ndipo kumanzere kumanja ndi mosiyana. Timabwereza, osachepera 10 pazitsogoleli iliyonse. Kwa iwo omwe ali ndi kukonzekera bwino thupi-nthawi 15 pa mbali iliyonse.
Palibe chifukwa chochitira
Sitikuyenda limodzi ndi amplitudes osiyana, omwe amachititsa kuti munthu asatengeke bwino komanso kuti asagwire ntchito m'mimba mwake.
Kupuma kokwanira
Timapuma pamene mapazi athu ali pafupi ndi nkhope.
Lachitatu
Mukamachita masewera olimbitsa thupi m'mimba mumathera pafupifupi 50 calories, zomwe zimaphatikizapo kalori 10, ndipo makilogalamu 40 amasungunuka ngati "kutentha". Kuti tidziwe zasayansi, timadya ma calories 10 pa mphamvu zamphamvu, ndi makilogalamu 40 pa mphamvu ya kutentha.
1. Kuchita masewera olimbitsa thupi n'kosavuta, simukufunikira kuyesetsa mwakhama. Mu malo abodza, kwezani miyendo yathu ndi kuiwerama pamabondo, kuwabweretsa pafupi ndi chifuwa. Kwezani mapepala, ndikufooketsa minofu ya m'mimba, yongolerani kwa mphindi ziwiri, kenako bwererani ku malo oyambira. Bwerezani zochita masewera 4 kapena kasanu.
Palibe chifukwa chochitira
Pangani "chiwindi" mwa kuwongolera miyendo yanu, kuwasiya iwo mu malo ofunikira.
Timapuma bwino
Sungani nthawi pamene minofu imakhala yovuta kwambiri.
2. Mu malo abodza tidzasamba manja athu pamtanda. Timadutsa miyendo yokweza komanso yowumitsa. Kuchokera pambaliyi, kwezani mapirawo mmwamba, pamene mukuphwanya minofu ya m'mimba kwa masekondi atatu kapena 4. Manjawa amakhala ngati chithandizo. Musasokoneze minofu ya mapewa ndi khosi. Bwerezani masewera olimbitsa thupi maulendo 8.
Palibe chifukwa chochitira
Musapunthwitse miyendo kutsogolo kwa nkhope, yesetsani kuwasunga. Izi sizingakhale zolakwitsa, basi tanthauzo la zochitikazo limasintha.
Kupuma kokwanira
Exhale, ndiye pamene tikukweza mapepala. Mutu uyenera kukhala chete, osalola zovuta zosafunikira za minofu.
3. Mu malo abodza, tidzatambasula manja athu kumbali, kutembenuza mitengo. Mutu wapansi uli pafupi. Lembani ndi kugwada mawondo anu pamabondo, kuwaukitsa pansi. Mu malo amenewa, kwezani mapirawo mmwamba, yambani kusunthira umodzi kumodzi kumanzere ndi kumanja. Manja adzatumikira monga chithandizo, manja adzasokonezeka. Timabwereza machitidwewa pa maulendo 4, kwa anthu omwe amaphunzitsidwa bwino - nthawi 10.
Palibe chifukwa chochitira
Timayesetsa kusunga mapewa kuchokera pansi pa miyendo yonse. Timapewa kukhumba kwakukulu kumbali.
Kupuma kokwanira
Tiyeni tipite pamene miyendo ili pamalo oongoka.
4. Mu malo abodza, tiyeni tipumule khosi ndi kutambasula manja athu. Miyendo yowongoka imakwera pamtunda, mapazi ayenera kukhala ofanana pansi. Musati musokoneze. Ndi kayendedwe kakang'ono ndi kochepa, timayendetsa miyendo yathu kumaso. Ndiye ife tibwerera ku malo oyamba. Tiyeni tibwereze nthawiyi kawiri kawiri, chifukwa anthu okonzekera bwino 2 amayandikira nthawi 12.
Palibe chifukwa chochitira
Kutsetsereka ndi matalikiti akulu, izi zidzatopa kutopa, zidzakhala bwino kuthetsa kayendetsedwe kake, ndipo ngati kuli koyenera imani.
Kupuma kokwanira
Sungani nthawi iliyonse miyendo ili pamalo oongoka.
Lachinayi
Thupi lathu, pokonzanso kutentha kwa thupi kumalo amatha pafupifupi ma calories 200. Pofuna kusunga ntchito zofunika, makilogalamu pafupifupi 1300 amawononga. Pa chimbudzi cha chakudya pafupifupi makilogalamu 150, ndipo ntchito yolemetsa tsiku lililonse imathera kuchoka ku 500 mpaka 550 ma calories. Zonsezi zimagwiritsidwa ntchito tsiku lililonse pogwiritsa ntchito makilogalamu 2000 mpaka 2200.
1. Ntchitoyi ndi yachizolowezi kwa aliyense. Pa malo omwe "wakhala" pansi tidzatenga manja athu ndi kuwerama kumbuyo, kugwada ndi kuwatengera ku thupi, pamene miyendo iyenera kufanana pansi, ndipo zala za mapazi ziyenera kutengedwa ndi ife eni. Kudalira mikono, kubwereranso molunjika. Pachikhalidwe ichi, timachotsa thupi ndi miyendo kuchokera kwa wina ndi mnzake, ndiye timawabweretsa pafupi. Tiyeni tibwereze zochitika 12 nthawi.
Sikoyenera kuchita
Limbani miyendo popanda thupi. Kusunthika kotero sikungathandize, motero minofu ya m'mimba yosindikizidwa sikudzaphatikizidwa.
Timapuma bwino
Zimatulutsidwa pamene miyendo imatengedwa kupita ku thupi.
2. Phambani ndi kuwongolera miyendo. Mu malo abodza timakweza miyendo yathu pansi, manja omwe timafalitsa kumbali ndi mitengo ya palmu. Mutu ukugona pansi, nkhope ikukwera mmwamba. Timakokera miyendo tokha. Pachikhalidwe ichi, timadutsa ndikuyalala miyendo yathu. Bwerezani zochitika 20 mpaka 30 mu nyimbo yabwino.
Palibe chifukwa chochitira
Mawonekedwe ovuta kwambiri, mumatha kuchepa, ndipo malo a pelvis adzasinthidwa.
Kupuma kokwanira
Timatulutsa panthawi yopita.
3. Mu malo okhala, tiyeni titsamira ndikudalira pachikhatho cha manja, mikono iyenera kugwedezeka pamakona. Miyendo yokhotakhota pamadzulo idzaleredwa m'njira yomwe miyendo ikufanana ndi pansi, pamene ife tikugudubula zala zathu. Pachikhalidwe ichi timayamba kugwada ndi kupukuta miyendo yathu, timayang'ana kumanzere ndi kumanja. Panthawi yomweyo, chotsani thupi ndikusuntha miyendo, kenaka muweramire miyendo ndikukweza thupi, kubwerera ku malo ake oyambirira. Bwerezani zochitika 12, ndipo ngati muli ndi maphunziro abwino - nthawi 20.
Palibe chifukwa chochitira
Osatembenuza mapewa molingana ndi kuyenda kwa mapazi. Mapepala ayenera kukhazikitsidwa.
Kupuma kokwanira
Timapuma pamene thupi ndi miyendo zimasonkhana pamodzi.
4. Mu malo abodza, pamene manja amatha kufalikira kumbali, ndipo mitengo ya kanjedza imatsogoleredwa pansi, timakweza miyendo yathu ndikukweza makutu athu. Timasunga mwendo umodzi pamalo otayika, mwendo wina umachotsedwa kumbali ndikubwerera ku malo oyamba. Ngati ntchitoyi ikhale yosavuta, timapanga matalikidwe. Bwerezerani zochitikazo pa phazi lililonse kasanu, ndipo ngati mwakonzeka mwakuthupi - maulendo 8.
Musati muchite izo
Pofuna kuyendetsa kayendetsedwe ka nsomba, mbali yamatumbo, pamene mwendo wathanzi umabwerera ku chiyambi chake.
Kupuma kokwanira
Exhale yachitika pamene tibwerera ku malo oyamba.
Lachisanu
1. Mu malo abodza tidzasanjika manja athu kumbuyo, kugugulira pamapiri ndi kumtunda kumbuyo kwa mutu. Ife tiyika mitu yathu mmanja mwathu. Miyendo yowongoka imakwera pamtunda, timayendetsa tokha. Ife tikuyang'ana mmwamba. Sinthani maso, ndikubweranso ku malo ake oyambirira, ndiye mutenge thupi. Zonsezi zimachedwa. Timabwereza masewerowa kwa thupi ndi miyendo kasanu, komanso kwa omwe ali ndi maphunziro - nthawi 10.
Palibe chifukwa chochitira
Kutengeka ndi kayendedwe kolimba.
Timapuma bwino
Timatuluka pamene miyendo ikuyenda.
2. Mu malo abodza, kwezani miyendo ndikuwomba chala. Manja amatambasulira kumbali, manja amatsika. Tidzasunga mwendo umodzi pa malo okonzeka, ndipo phazi lina lidzayandikira nkhope, pomwe tikupanga zochepa. Ndiye ife tidzabwerera ku malo oyamba. Timabwereza masewerawa paulendo uliwonse, kwa anthu okonzekera bwino - nthawi 20 .
Palibe chifukwa chochitira
Simungathe kugubuduza mwendo pamene wayamba kuyandikira nkhope.
Timapuma bwino
Exhale yachitika pamene mwendo wathanzi umabwerera ku malo ake oyambirira.
3. Tiyeni titenge malo okhala pansi. Timadalira zida zowonongeka, tibweretsenso kuti tipeze malire pamene tikuchita masewera olimbitsa thupi. Mapewa amawongoledwa. Kwezani miyendo yolunjika pafupi ndi nkhope, ndipo yeserani kukoka "eyiti" yaing'ono. Bwerezerani zochitikazo katatu, kuti muchite izi 5 kawiri kawiri mutenge "8", ndipo ena asanu asankhe "asanu ndi atatu. Kwa iwo omwe amaphunzitsidwa bwino thupi nthawi 10 "8".
Palibe chifukwa chochitira
Jerk mukamaliza kupanga chisanu ndi chitatu.
Timapuma bwino
Exhale yachitika ndi kukweza miyendo yomweyo.
4. Mu malo abodza, pamene kumbuyo kumakhala pansi, mutu pansi, mitengo ya palmu imatsitsa pansi, ndipo mikono ikufalikira. Kwezani miyendo yanu. Timagwadira mwendo wakumanzere ndikuugwiritsira ntchito. Mwendo wakumanja timafotokozera timagulu ting'onong'onoting'ono, titatha kuyendayenda mozungulira timabwerera ku malo oyamba. Kuchita masewera olimbitsa thupi kumabwerezedwa kasanu ndi kamodzi kumbali iliyonse.
Palibe chifukwa chochitira
Lembani mwendo mwamphamvu mwendo wina. Izi sizidzakulolani kuchita masewera olimbitsa thupi.
Timapuma bwino
Exhale, ndiye pamene phazi liri pafupi ndi nkhope momwe zingathere.
Zochita masewera olimbitsa thupi m'mimba sizonyenga, koma zotsatira zomwe muyenera kuyesetsa. Ntchito ya tsiku ndi tsiku yokha ingayambitse. Kuti muchite izi, muyenera kuchita masewera olimbitsa thupi tsiku ndi tsiku, popanda kukhala aulesi ndi kusiya nthawi yophunzitsa. Zonse zimadalira ngati muli ndi mphamvu zokwanira zolimbitsa thupi, ngati mulibe zokwanira, muyenera kuchepetsa zakudya zanu, ndikudyetsani masamba ndi zipatso zambiri mu zakudya. Musakane mkate weniweni, mungagwiritse ntchito ngati mawonekedwe a osokoneza. Simungadye zambiri za iwo, choncho simungadye zopatsa mphamvu.
Mavuto obwerezabwereza ndi omwe amachititsa kuti mukhale wonenepa kwambiri, yesetsani kupeŵa mikhalidwe yovuta ngati mutakhala ndi chifuwa chachikulu. Nthawi zonse ganizirani mu kuphunzitsa, za chiani chomwe chidzakhale chokongola mimba, ndipo ndi chidaliro chotani chomwe iye adzakubweretserani inu. Musadye mopitirira muyeso ndikupitirizabe kukwaniritsa zolinga zanu panjira yopita kumalo ochepa komanso osangalatsa.