Mafashoni kwa maonekedwe osakanizidwa ndi chinthu chakale. Wansembe wokongola wa zotanuka - ndiwo chizindikiro cha kugonana kwa masiku ano . Gwiritsani ntchito mapepalawo kuti akhale okhwima komanso osakanikirana, kotero kuti akhoza kuikidwa pa sauce, mungagwiritse ntchito masewera olimbitsa thupi komanso zakudya zosavuta. Tiye tikambirane za momwe tingagwiritsire ntchito bwino mapepala kunyumba ndipo ngati zingatheke mwamsanga.
Madzi akugaya, kapena Momwe mungagwiritsire ntchito kuti muthe pamapako
Kuchita nthawi zonse thupi kumapukusa minofu ya gluteus yokongola. Ambiri adzakana kuti alibe nthawi: mwana wamng'ono, kutsuka, kutsitsa, amai a ramu ... Koma, monga momwe amasonyezera, ngati mukufuna, mukhoza kuthetsa chirichonse! Ndipo chifukwa cha izi sizowoneka kuti zitha kutha kwa maola ambiri ku masewera olimbitsa thupi. Ngakhale panyumba, popanda zipangizo zamakono zili zotheka kupukuta matako mwamsanga.
Zochitika ziwiri zotsatirazi ziyenera kukhala pazinthu za ntchito zanu. Amapanga bulu, miyendo komanso chiuno mosangalatsa kwambiri.
- Magulu. Ndikofunika kwambiri kuzichita moyenera, kuti katunduyo apite pa bulu ndi miyendo, kumbuyo kusasinthe, mawondo asapitirire masokiti, ndipo zidendene sizibwera pansi. Miyendo yonse imafalikira ndipo imakula kwambiri, minofu yambiri imaphatikizidwa kuntchito. Nkhumba ziyenera kubwereranso ngati kuti mukufuna kukhala pampando. Zigawo ndi zolemera kuchokera ku 5 kg. - Kuwonjezeka kwakukulu kwambiri pa mfundo yachisanu.
- Kuponyera kutsogolo, kumbuyo, kumbali, pamalo kapena kuthamanga kumawotcha mafuta kunja kwa ntchafu ndikupanga wansembe wozungulira. Ndizochita izi zomwe zimadzutsa "mfundo yachinayi" ndikuchotsa "makutu" omwe amadana nawo m'chiuno.
Chonde chonde! Patapita nthawi, wansembe akazitsatira katunduyo popanda kuyeza, ndi bwino kuwonjezera kulemera kwa ntchitoyo. Sichiyenera kukhala bomba kapena bodybard, chirichonse chomwe chiri kunyumba kuchokera ku zipangizo zomwe zilipo: mabotolo a madzi, thumba ndi chinachake cholemera kapena ngakhale mwana.
Ntchito zina zochepa za ansembe okongola
- Pamene mukuphika chakudya ndi kutsuka mbale, finyani ndi kutseka matako anu ndi mphamvu zanu zonse. Maphunziro a "aulesi" adzakhala njira yoyamba yopita kwa papa wokongola.
- Mndandanda wa makanema wa TV kapena kuwonetseratu kwa tsiku ndi tsiku kungagwiritsidwe ntchito phindu. Lembani kumbuyo kwanu, gwadirani mawondo anu ndi kuliyika pakhoma. Limbikitsani kuti phokoso likhale lopwetekedwa ndi kupweteka minofu pamwamba pake, kenako mubwerere ku malo oyambira. Chitani malinga ngati muli ndi mphamvu. Muyenera kukhala otopa kwambiri ndi kunja kwa malo otonthoza.
- Pamene mumasewera ndi mwanayo, khalani pansi ndikupitirira patsogolo pa wansembe pamalopo, kenako mubwerere. Kuyenda kosavuta mu mawonekedwe a masewera "kumadabwitsa" minofu yamasowa.
- Ugone pambuyo pako. Pewani maondo kuti agweda pa mawondo ndikuwanyamulira mmwamba, kufinya matako. Ndiye bwerera ku malo oyambira. Chitani nthawi 50.
- Imani pa zonse zinayi ndikupanga 50 swings poyamba ndi phazi limodzi, ndiye chachiwiri. Mukamayika, mwendo sungakhoze kuikidwa pansi, koma pamalo apamwamba a ngongole ndiyenera kuyesetsa momwe mungathere.
- Palibe mwayi wophunzira m'nyumba yaing'ono? Njira yabwino kwambiri yopangira chofunda chokwera ndi makwerero. Ngakhale mutakhala pansi, palibe amene angakuvutitseni kamodzi patsiku kuti muyende masitepe kuyambira woyamba kufika pachisanu ndi chinayi. Kuyika pa minofu ya glutal ndi bwino kudutsa mu sitepe imodzi. Onetsetsani kuti muthamangitse zinyama pamene mukuyenda. Yesani kusamasuka kwa kanthawi.
Kodi mungachotse bwanji mafuta kuchokera m'mimba ndikupaka makina osindikizira, werengani pano ?
Kutambasula ndi cardio ndi mbali yofunika kwambiri yopangira masewero olimbitsa thupi
Asanayambe kayendedwe kachindunji kwa ansembe opopera kwenikweni amawotha. Mphindi 5-10 kuthamanga pamalo, kulumpha pa chingwe, kupanga mapulaneti mosiyana.
Pambuyo mphamvu zochita pa gluteus minofu kutambasula. Onetsetsani kutsogolo, kuyesera kugwira nsonga zala zapansi. Konzani thupi pamalo awa kwa masekondi 30, muzimva momwe minofu yanu imawonekera. Pangani njira zisanu.
Kuululira zinsinsi
Tiyeni tikhale oona mtima: sitidzakwaniritsa zotsatira zodabwitsa mu miyezi ingapo. Sichitha kugwira ntchito yokhazikika, panyumba pogona pabedi kutsogolo kwa TV, ndi mwezi kapena sabata isanafike tchuthi liyambe kuchita ndi kukongola bulu wabwino. Zotsatira zofulumira zikhoza kukhala pokhapokha mutapita ku dokotala wa opaleshoni ya pulasitiki, ndipo thupi lokhazikika bwino ndi chipatso cha ntchito yaikulu ndi chitsulo.
Wansembe wokongola ndi "pobochka" ya njira yoyenera ya moyo! Inde, mudzayenera kupeza mabwenzi ndi maphunziro abwino komanso zakudya zabwino. Mkazi aliyense wodzilemekeza amatsuka mano ake, amadula tsitsi lake, amagwiritsa ntchito kirimu ndi mascara. Nanga nchifukwa ninji sikuti aliyense amakokera pa bulu wake maseŵera achidule ndi kuthamanga / masewera / squeezes? Bwanji mphindi 10-20 tsiku kuwonongera elaboration wa "mzinda wa chilengedwe chonse" wake?
Momwe mungadye bwino kuti muponye bulu wokongola
Palibe maphunziro panyumba komanso pa masewera olimbitsa thupi omwe angapitirire kudya zakudya zolakwika. Ngati mtsikana zolimbitsa thupi tsiku ndi tsiku, koma ndiye izo zonse n'kudziphatika mbatata yokazinga ndi nyama mafuta, adzapulumuka pa snacking Hamburger ndi koloko, osati pofuna sadzakhala kuthetsa izo kuchokera "lalanje peel" mu miyendo ndipo sangathe pope.No njala kwambiri. Mapuloteni, mafuta ndi chakudya ayenera kupezeka mu zakudya tsiku. Zogulitsa zonse ziyenera kusankhidwa mwachilengedwe ndi zothandiza, kupyolera mbali yonyansa ya gastronomic.
Kuti pakhale masewera othandiza othandizira pano .
Aliyense akhoza kupopera bulu kunyumba. Chinthu chachikulu ndicho kuyamba! Atakhala ndi zotsatira zabwino, msewu wobwerera udzakumbukika. Chotupitsa Sangachite tastier zotanuka yosalala ansembe, kugona ola owonjezera sizidzakhala zamtengo wapatali ngati latsopano zopezeka mawonekedwe thupi. Phokoso limodzi lokha likufunika, lomwe lingakuchotse iwe kunja kwa malo otonthoza!