Mayi aliyense amafuna kukhala wokongola, wokongola, mosasamala za msinkhu wake. Ndipo, monga mukudziwira, chilengedwe chimakonzedwa kotero kuti mu chifaniziro chake pali malo ambiri ovuta omwe amafunika kuwongolera, osati amuna. Chifukwa chake chiri mu mahomoni opangidwa ndi thupi lachikazi, zomwe zimapangitsa mafuta kukhala m'mimba, pelvis, miyendo. Zili zoonekeratu kuti amai sangafune kusintha mchitidwe wogonana mwansanga, nthawi zambiri, munthu aliyense amasangalala ndi kugonana komwe anabadwira. Komabe, mayi aliyense wolemekezeka sakufuna kupirira ma kilogalamu. Ndipo mitsempha ya flabby ya mbali yamkati ya ntchafu kwambiri sichitha kukhalabe chidwi ndi theka lachikazi.
Pakali pano, pali njira zambiri, njira ndi zovuta zamakono zolimbitsa thupi lawo.
Chikhalidwe
Mayi aliyense amakhala ndi "zovuta" zake payekha. Tiyeni tiwone bwinobwino kukulitsa minofu ya m'kati mwa ntchafu, chifukwa malowa ndi ovuta kuwongolera. Koma, monga akunena, chipiriro ndi zovuta zonse peretrut. Pogwiritsa ntchito mwakhama, kukhazikitsidwa mwatsatanetsatane kwa malingaliro athu, mudzawona zotsatira zomwe mukufuna ndipo mudzatha kusonyeza miyendo yanu.
Njira yoyenera yothetsera vutoli ndi yowonongeka. Njirayi ndi yowonjezereka m'kugwiritsira ntchito ndipo ndi yotchuka ndi amayi ambiri a masiku ano. Kukhala ndi chizoloŵezi - izi ndizochita masewera olimbiratu, omwe cholinga chake ndi kukonza maonekedwe a thupi lanu, komanso kuchuluka kwake. Kodi ndi wotchuka bwanji pokhudzana ndi thupi? Zotsatira za maphunzirowa ndi zomveka ndipo zimakhazikitsidwa kwa nthawi yaitali. Pali mapulani osiyana pofuna kulimbikitsa ndi kukonza minofu ya kumbuyo, mimba, mabowo, manja, ndi zina. Pakuti mbali yamkati ya ntchafu imakhalanso ndi njira zawo zokha.
Kuyambira kwa makalasi
Ndikoyenera kukumbukira ndi kutsatira malamulo osavuta musanayambe maphunziro oyenerera. Choyamba, chirichonse chimayambira ndi kutenthetsa ndi kutambasula, kutanthauza, kutenthetsa minofu yanu, kuwatsogolera iwo mu zotanuka, omvera. Ndipo izi: kutembenuza kwazungulira kwa thunthu kumanzere, kumanja; mutu womwewo. Yendetsani kumanzere, kumanja, kutsogolo, kumbuyo. Kuthamangira patsogolo mwendo uliwonse ndikupitiriza kuyenda. Kusuntha kozungulira kwa phazi kumanzere, kumanja. Kuyenda choyamba kumbali ya mkati, ndiye - pamtunda wakunja - zochita zamuyaya mukutentha.
Mfundo ina yofunika - pazochita zolimbitsa thupi, gwiritsani ntchito madzi okwanira okwanira. Madzi amchere opanda mpweya akulimbikitsidwa. Ikani botolo pafupi ndi inu ndipo nthawi ndi nthawi mutenge sips pang'ono kuti muthetse kutaya madzi m'thupi.
Kumbukirani, pamene mukuchita masewera olimbitsa thupi, pumani mofanana. Lembani ndi mphuno, tulukani pakamwa.
Mitundu imagwiritsidwa ntchito pang'ono
Pali zochitika zambiri za mbali ya mkati ya ntchafu. M'nkhaniyi, tasankha njira yothandiza kwambiri, komatu si zovuta. Zovuta kukulitsa mbali yamkati ya m'chiuno zimakhala zenizeni chifukwa minofu imeneyi sichinthu chophatikizapo pakuyenda kwa thupi.
Choyamba: imani molunjika, mapazi paphewa padera. Manja pa lamba, mapewa amawongoledwa. Thupi la thupi liri kumanzere kumanzere. Kwezani phazi lanu lamanja pansi pa mtunda wa masentimita 10, kudutsa kumanzere. Pachifukwa ichi, chala cha kumanja chamanja chikuwonekera. Kenaka pitirizani kulemera kwa thupi mwendo wakumanja ndikuchita masewera olimbitsa thupi. Pa mwendo uliwonse, bwerezerani zochitikazo nthawi 15-20.
Chachiwiri: manja pa chiuno, kumbuyo kuli ngakhale, miyendo ili kutali kwambiri ndi mawondo. Pang'onopang'ono timadula, timayesetsa kukhala otsika kwambiri, popanda kupotoza, panthawi imodzimodzi, nthawi. Lerengani luso lanu lakuthupi. Kugwira ntchito mopitirira malire, bweretsani minofu kuti ikhale yopweteka, inunso, sikuli koyenera. Bwerezani zochitika 10-15 nthawi.
Chachitatu: miyendo imakhala yosiyana, mapazi amawoneka ofanana. Timagwiritsa ntchito squat yotsatirayi: mapazi a mapazi amkati mkati mwa ntchafu, pomwe kumanzere kumakhala pang'onopang'ono. Kenaka yesani nkhaniyo kumanja. Miyendo imakhala ikuwongolera. Kusunthira kwathunthu ku mwendo wamanja, kumanzere molunjika. Zomwezo zimachitidwa ndi mwendo wina. Pa mwendo uliwonse, bwerezerani zochitika 10-15 maulendo.
Chachinayi: malo - kukhala pansi. Timadalira kumbuyo ndi manja athu, miyendo yathu ndi yolunjika. Timakweza miyendo iwiri pansi, pamtunda wa masentimita 10, timayifalitsa kumbali zonse momwe mungathe, kuti mapazi anu asagwe pansi. Ndiye ife timabweretsa mapazi athu palimodzi. Kuchita masewera olimbitsa mobwerezabwereza katatu.
Chachisanu: atagona kumanzere. Mwendo wakumanzere uli pansi pomwepo. Timadalira kumanzere kumbali ya madigiri 90. Dzanja lamanja liri kutsogolo. Pansi kutsogolo kwa bondo lakumanzere tikuyika phazi la phazi lamanja. Timayamba kukweza dzanja lamanzere mmwamba ndi pansi, osakhudza pansi. Phazi likutambasulidwa kwa lokha, timamva kupweteka kwa minofu. Zomwezo zimachitidwa ndi phazi lamanja kumbali yakumanja. Phazi lirilonse limabwereza zochitika 20zo.
Chachisanu ndi chimodzi: malo - atagona pansi. Kugogomezera pa manja onse, kugwedezeka pa chigoba. Miyendo, ngakhale, imakulira madigiri 90. Polemera, timayendayenda mozungulira, mofanana ndi kayendedwe ka mkasi. Ntchitoyi imabwerezedwa kawiri. Ngati makina anu ali ofooka, pewani ntchitoyi mobwerezabwereza.
Chachisanu ndi chiwiri: malo - ali kumbuyo. Ganizirani pa mikono yanu, yongolani pamapiri. Zoongoka miyendo imanyamuka ndikuyamba kuyenda. Ndiponso, nthawi 10-15.
Izi ziyenera kuchitidwa osachepera tsiku lililonse.
Kumbukirani: kwa munthu aliyense kuchuluka kwa kubwerezabwereza kumafunika kusankhidwa payekha ndi mphunzitsi, poganizira za thanzi lake ndi thupi lake.
Malangizo ena ophweka koma ogwira mtima: musagwiritse ntchito elevator, kukwera masitepe, kuwongolera mwendo paondo pa sitepe iliyonse. Kuti mumvetsetse ntchitoyo, mukhoza kudutsa masitepe awiri panthawi imodzi. Kawirikawiri, yendani kawirikawiri, yendani. Pezani mapindu awiri: samayiwala za kukhalapo kwa vuto limene dzina lake ndi minofu ya flabby. Pa nthawi yomweyo, gawo la mpweya wabwino lidzakhalapo.