Kuphatikiza apo, ziphuphu zimakhala zolimba kuchokera mkati ndikukhala zotanuka. Ndi kuchita masewero olimbitsa thupi, kuchotsedwa kwa slag kumatsimikiziridwa.
Mukhoza kugwiritsa ntchito zovutazi kuti mukhale olimba. Ngati nthawi zonse mumachita masewerawa, zidzakuthandizani kuchotsa cellulite kapena chitukuko chake chikhoza kuima.
1. Lembani kumbuyo kwanu, gwadirani mawondo anu, yesani manja anu kumbuyo kwa khosi lanu. Ndipo pang'onopang'ono kukweza mbali yakumtunda ya thupi, pamene mukuyendetsa matako ndi minofu ya m'mimba. Nape ndi mapewa zisuke. Musachedwe, muyambe kufika 10, mutsike. Dzutsanso kachiwiri.
2. Lembani pambali panu, tulutsani dzanja lanu la pansi ndikuyika mutu wanu pa mkono wanu. Thupi likanakhala lolimba, dzanja linatsamira pansi. Bwerani mawondo anu. Pang'onopang'ono muthamangitse mwendo wapamwamba kuchokera pamtunda wamtunda wa masentimita 20 ndi kumsika. Bwerezani ndondomeko 20 nthawi. Kumbali inayo tembenuzirani ndipo ndi phazi linanso kubwereza kukwera.
3. Bodza kumbali yako, ikani mutu wako kutambasula mkono. Khalani pansi ndi dzanja lanu laufulu. Lembani miyendo pamabondo, kwezani mmwamba mwendo pang'onopang'ono ndi 40-45 masentimita, ndikutsitsa. Yesetsani mobwerezabwereza kawiri, kenaka mutembenuzire ku mbali ina ndikukweza wina ndi phazi lanu.
4. Bodza kumbuyo kwako, manja akugwedeza kumbuyo kwa mutu wako, wowerama. Kumanzere kumanzere komwe kumawombera, kuika, mimba ndi matako zimakhazikika ndi pang'onopang'ono. Pachifukwa ichi, tembenuzani thupi pang'ono ku bondo lakumanzere. Kuwerengera kwa khumi ndipo pang'onopang'ono muchepetse mwendo ndi thupi. Yesetsani nthawi 2-5. Kenaka musinthe phazi lanu, ndi kuukitsa thupi, kutembenuzira thupi ku bondo lakumanja.
5. Khalani pansi, pansi manja anu. Kutembenuzira thupi kumapazi olondola (mwendo wakumanja ukupitilira patsogolo), gwedezani phazi lakumanzere panthawi imodzi ndi kudutsa phazi lamanja kuti bondo la phazi lamanzere ligwire pansi. Kokani mwendo wakumanzere ndikuchita kayendedwe komweko ndi phazi lanu lamanja. Amapepala samapendaponda kapena kugwedeza manja anu pansi pamene mukuyenda. Kuchita masewera kumbali iliyonse 10-12 nthawi.
6. Bodza kumbuyo kwako, tambasula manja ako kumbali. Lembani miyendo, khalani pamadzulo. Yendetsani miyendo kumanzere, ndiye kumanja, kuyesera, bondo limene liri pansi, pita pansi. Manja ndi mapewa amatsitsidwa pansi. Mu mbali iliyonse, chitani nthawi 10.
7. Pa maondo anu, imani, gwirizani maondo anu, tambasulani manja anu patsogolo panu. Pamphuno yolondola, tsitsa manja anu kumanzere. Bwererani ku malo oyamba. Tsopano khalani kumanzere lakumanzere, sungani manja kumbali inayo. Yesetsani kuchita mobwerezabwereza nthawi 10 mpaka 10.
8. Ugone kumbali ya kumanzere, ndipo uli ndi dzanja lamanzere, pumula pansi, kukoka miyendo yotsekedwa, ndikuwatsogolera kumanzere. Kwezani, ndiyeno muchepetse miyendo yanu maulendo 10, mutembenuzire ku mbali ina ndikuchita kayendedwe komweko, komanso maulendo 10.
9. Bodza kumbuyo kwako, manja akutambasula pamtengo, mawondo akugwa. Pazitali, tukulani ndi kusuntha mwendo wakumanzere kupyola mwendo wamanja, osasintha malo a manja komanso popanda kuwasokoneza. Bwererani ku malo oyambirira. Muzichita masewera 8-12 pa mwendo uliwonse.
10. Bodza kumbuyo kwako, gwadida mawondo, ikani manja anu pansi pamutu mwanu. Kukwezera pazikwama za pamapewa ndi miyendo pa nthawi yomweyo, pita kumbali yolondola, kuyesera kugwira utala wa dzanja lamanzere ndi goli la mwendo wamanja, kutambasula lamba la phewa. Yesetsani kuchita mosiyana tsopano.
11. Kuchita masewera olimbitsa thupi, pokhala pansi, kudalira pamakutu anu, Gwiritsani mawondo anu, gwirani mphumi yanu ndi mawondo anu ndikubwerera ku malo oyambirira. Chitani izi nthawi 10-15.
12. Khalani pansi. Ikani manja anu pansi, kukoketsani mwendo umodzi kutsogolo kwa inu, ndipo muweramire mwendo wina pa bondo, mutuluke kumbali. Watsamira pamapazi a mwendo wopindika, ndi kukweza mwendo wina ndikuwutsitsa. Chitani zochita ndi phazi lililonse 8-10.
Njira yabwino yopangira thupi lanu lokongola, kuchokera ku cellulite kuchotsa njinga. Maphunzirowa atenga nthawi pang'ono. Ndikofunika kwambiri kugwira ntchito
nthawi zonse.
Pambuyo pa mwezi wophunzitsidwa, sankhani mlingo woyenerera wa galimoto. Izi zimachitika motere: Mphindi 2-3 ayenera kuyendetsa galimoto, ndipo mutenge msinkhu ndipo pambuyo pa mphindi zisanu msinkhu womwe mukuwonekera. Thupi limatha, monga injini imagwira miyendo. Ndipo mu nyimbo imeneyi kuti mupite mumasowa mphindi 3-4. Kenaka mkati mwa mphindi imodzi pagalimoto yokhala ndi liwiro lapamwamba, ndiye mphindi ziwiri zikhalepo, ndi kubwereza mobwerezabwereza.