Kawirikawiri, makamaka m'nyengo yozizira, timayamba kuzindikira kumbuyo kwa chiwerengero chathu chosasintha ndi chosasintha kwa ife. Kuwonekera kwa mimba yozungulira, kutayika ndi kutaya kwa elasticity ya minofu ya manja ndi miyendo. Inde, zizindikiro izi ndi zoopsa kwa mkazi aliyense. Pambuyo pa zonse, timayesetsa kukhala angwiro ndipo tikufuna kutsanzira zonse. Koma muzochitika izi, simungathe kudzithandiza nokha ndipo sizakhalanso mochedwa, muyenera kuyamba masewera olimbitsa thupi kuti muwone bwino. Kuti tichite zimenezi, m'nthawi yathu ino pali malo ambiri okhutira thupi komanso malo ogwirira ntchito, komwe inu mumaphunzitsidwa mwaluso kwambiri kuti muzitha kuwongolera mafomu akale. Kukukonzerani pulogalamu inayake yophunzitsa masewero olimbitsa thupi ndi masewero apadera. Nanga bwanji ngati mulibe nthawi yochezera mabungwe amenewa? Choyamba, musakhale pansi ndi kuyembekezera kuti minofu yanu iyambe kugwira ntchito ndi kusintha popanda thandizo lanu. Ayi ndithu, apa, ndipo ndibwino kuti muzizoloŵera kuchita zinthu zofanana panyumba. Ingodzipatsani nokha mphindi 30 patsiku ndikuchotseni, chifukwa zotsatira zake sizikukupangirani inu kuyembekezera. Ndipo kotero, mumaganizira malo anu ovuta mimba, manja ndi mapazi. Tiyeni tiyang'ane zochitika zochepa za gulu lililonse la minofu ya zigawo zomwe zili pamwambazi.
Timagwedeza makina, miyendo ndi manja mofulumira komanso mogwira mtima kunyumba. Kumbukirani: ndi kovuta kukufikitsani ku masewera olimbitsa thupi. Choncho, yesani ulesi wanu ndikudziyika nokha ku zotsatira kuti mudziwonetse nokha kukhala wangwiro komanso wofunikila. Dziwitseni nokha: "Ife timapopera makina osindikizira, miyendo ndi manja, mwadongosolo komanso popanda absenteeism, kukhala ndi chiwerengero chabwino kwambiri!". Ndipo mwamsanga mudzawona momwe simungakhalire, mudzawona mphamvu ndi zilakolako, zouziridwa ndi wanu moyenera ndi mwachidule kukhazikitsa mphamvu. Pamene akunena - chinthu chachikulu choyamba. Inde, poyamba pachigawo choyamba cha phunziro lanu musamadzipereke mpaka kumapeto. Ndizofunika kuti muwonjezere kuchita masewera olimbitsa thupi. Zovuta za zochitikazi zimayesa 3-4 nthawi pa sabata, monga makina osindikizira, kenaka pofuna kuchitapo kanthu mwamsanga ayenera kuponyedwa tsiku lililonse kapena tsiku lililonse. Musaiwale za kutentha kosavuta musanayambe maphunziro. Izi zikhoza kukhala malo otsetsereka mosiyana, kayendetsedwe kazing'ono pamphepete mwa ulusi, mapulaneti osiyanasiyana ndi masewera.
Minofu ya mimba. Mimba yokongola ndi yofewa, maloto a mtsikana ndi mkazi aliyense. Ndipo momwe tingachitire izo kotero ife tsopano tikuyesera kuganizira.
1. Ugona kumbuyo kwako ndi miyendo yako yoweramitsa pamadzulo, kuwasakaniza, kupatulira mbali ndi kupumula pansi. Manja amoloka pachifuwa ndipo ayambe kukweza thupi lakumwamba ndikuliika kumalo ake oyambirira. Muzochita izi, choyamba, musaiwale za kupuma bwino.
2. Ugonthe pambuyo, pindani mikono yanu kumbuyo kwanu. Kwezani miyendo yanu ndikuyamba kupanga zozungulira. Pa nthawi yomweyo, kukokera m'mimba. Manja kumbuyo kwa mutu. Yambani mwadala "kuyendetsa" njinga yamalingaliro. "Kutembenuka kwathunthu" ndi mapazi onse ndizochita masewera kamodzi.
3. Patsanso kumbuyo kwanu, ndi manja anu kumbuyo kwanu, pindani miyendo yanu pamabondo anu ndikuwombera pachifuwa chanu, mawonekedwe a digirii 90 ayenera kupangidwa pansi pa mawondo anu. Kutulutsa, yongolani miyendo yanu, ndikupuma mkati, bwererani ku malo oyamba.
Zochita zimenezi ndi zothandiza kumapeto kwa makina anu, komanso pamimba pamimba. Zonsezi ndizofunika kuchita, ndikuyenera kuchita njira zotsatizana ndi zinai, zomwe zilipo 8-16.
Mitundu ya miyendo. Miyendo yosalala ndi yosangalatsa - izi ndi zenizeni. Nawa machitidwe ena kwa inu.
1. Dulani mbali yamkati ya ntchafu. Pogwiritsa ntchitoyi, mudzafunika bench kapena sitima. Khalani pansi, mupumire msana wanu pamsana. Mgugu wamanja wamanja ukupitirira patsogolo, chidendene chasandulika kukhala chomwecho kuti mavutowo apakatikati mwa ntchafu amveke. Mgugu wakumanzere ndi wokhala pa bondo, phazi limatumizidwa ku ntchafu yakumanja. Yambani kukweza ndi kupondaponda phazi lanu lamanja. Kenaka sintha maimidwe a miyendo ndikubwereza zonsezi pamwamba pa mwendo wakumanzere.
2. Timachepetsa mabotolo okwera. Mukufunanso benchi ndi 1-2 kilogalamu yolemetsa wothandizira mapazi anu. Malo oyambira ali kumbali ya kumanzere ndi chithandizo pa forearm ndi dzanja lamanja (dzanja lake). Kumanja kumanja, pansi pa bondo, kulumikiza wothandizira wapadera. Ikani phazi lamanzere lanu pa benchi, ndipo kwezani phazi lanu lamanja kwa masekondi angapo, mutulutse chala chake. Kenaka pang'onopang'ono mutsike mwendo wanu musagwire benchi. Sinthani malo a miyendo ndipo chitani chimodzimodzi ndi phazi lamanja.
Pa miyendo yanu yonse, machitidwe awa ayenera kuchitidwa nthawi 15-25, kubwereza ziwiri, 2-3 pa sabata.
Minofu ya manja. Manja okoma - izi sizotolota. Ndipo chifukwa cha kuphedwa kwake, palinso masewero olimbitsa thupi amene muyenera kusowa kofiira 1 kg. Malo oyambira - atayima pafupi theka la mita kuchokera pakhoma, khala mwendo wako wakumanja kumbuyo, ukugwada pang'ono. Gwiritsani kutsogolo kutsogolo kuti msolo wanu ufanane ndi pansi, ndipo mutambasula dzanja lanu ndi dzanja la manja anu olunjika pakhoma. Kutalikirana pakati pa khoma ndipo mumasintha, monga momwe mumadzikondera nokha. Dzanja lamanja ndi dumbbell liyenera kukhala pambali panu. Ikani iyo mu chigoba, ndiye yongolani izo. Ntchitoyi iyenera kuchitidwa ndi manja omwe amasintha, nthawi 15-25, njira ziwiri, katatu pa sabata.
Tsopano, ndikuganiza kuti mumadziwa bwanji kubweretsa thupi lanu ku mawonekedwe abwino pogwiritsira ntchito zochitika zomwe tafotokoza pamwambapa. Choncho khalani maso ndipo kumbukirani, malinga ndi akatswiri, ndi bwino kuyamba kudziyesa nokha mwezi wa February ndiyeno m'nyengo ya chilimwe mudzakhala ndi mwayi wonse wogonjetsa mtima wa munthu mmodzi pa nthawi ya tchuthi pa gombe.