Kuti muyende, muyenera kuwongolera mapewa anu, osagwedezeka, mutu wanu utakhala pamwamba, manja anu ayenera kusuntha. Nsapato zoyendayenda ziyenera kukhala zabwino ngati zingatheke pa chidendene chochepa, ziyenera kuchitidwa ngati zingatheke kuzinthu zakuthupi, kuti miyendo ikhale ndi mpweya wabwino.
Kuthamanga pafupifupi sikusiyana ndi kuyenda masewera. Koma poyerekeza ndi kuyenda kwa maseŵera, pamene akuthamanga, katundu pamalumiki amapita 3 kapena 4 nthawi zambiri. Ngati simukugwirizana nawo, muyenera kuyamba ndi masewera olimbitsa thupi ndikutsatira malingana ndi kukula kwa thupi lanu, kukhala ndi moyo wabwino, muyenera kusintha pang'onopang'ono masewera anu. Mwinamwake mulibe chifukwa chomveka chodzipezera cholemetsa chotero, koma mothandizidwa ndi kuthamanga mukhoza kukwaniritsa zambiri.
Kuyenda kosavuta ndi kuyenda ndi njira zabwino kwambiri zochitira masewera olimbitsa thupi pakhungu. Inu mukhoza kuthamanga pa msinkhu uliwonse, inu mukhoza kuyamba ngakhale makumi asanu ndi awiri.
Kuthamanga kumaphunzitsa minofu ya mtima. Mtima umakhala wochepetseka komanso wocheperapo, sumawombera nthawi zambiri, umayamba kugwira ntchito mwachuma.
Chifukwa cha kuthamanga, zimathandiza kuti thupi liziyenda bwino. Chotsatira chake, iwe ndithudi udzakhala woperewera. Kuthamanga kumalimbitsa chitetezo cha mthupi.
Kuthamanga kuli bwino kulikonse kozunguliridwa ndi zomera ndi mpweya wabwino. Sikoyenera konse kuvala suti yokwera mtengo kuti ikhale yochititsa chidwi. Mutha kuika mutu wanu wogwiritsira ntchito. Pankhaniyi kwa inu mapazi akulu. Kuthamanga kuchotsa mozizwitsa nkhawa, kukweza mtima komanso ngati muli ndi kuvutika maganizo, ndiye kukubwezeretsani ku moyo wokhutiritsa. Mukamenya mbiri yanu yotsatira, kudzidalira kwanu kudzakhala kokwanira, mudzadzilemekeza nokha, ndipo mumakhala otsimikiza komanso olimba kwambiri.
Zochita zovuta kwa chiwonetsero chokongola
Mzimayi wazimayi amadalira kwambiri zomwe adawona pagalasi m'mawa. Aliyense ali ndi chifukwa chosakhutira. Wina akufuna kukhala ndi mawonekedwe achikazi, wina akulakalaka kuchepa. Azimayi amayamba kudya zakudya zolimba, koma samapindula. Ndipo mfundo yonse ndi yakuti sikofunika kuti mukhale wolemera kwambiri. Ndikofunika kwambiri kulimbitsa minofu ndipo kenako mudzayang'ana ndi chiwonetsero chilichonse chokomera, cholimbikitsidwa ndi chowala.
Kuti mupeze chiwonetsero chokongola, mwa izi mungathe kuchita masewera olimbitsa thupi, omwe mungathe kuchita nthawi iliyonse, paliponse, popanda kukopa chidwi. Ngati mukulimbikira ndi kubwereza zochitika zapakati pa mphindi zisanu kapena zisanu ndi ziwiri, ndiye kuti mutha kuchita masewera olimbitsa thupi.
Zakudya zabwino ndi zochita masewero olimbitsa thupi
Kuyesera kukonza zowonongeka kapena zowonongeka, muyenera kuchotsa zotsatira zovulaza (mankhwala osiyanasiyana, caffeine, mowa, nicotine), zomwe zimapangitsa kuti zikhale zovuta kuchotsa poizoni kuchokera m'thupi, zomwe zimalepheretsa kufalikira kwa magazi, ndipo zimachepetsa mlingo wa shuga.
Poyang'anira zakudya, zakudya zamakono zimayikidwa m'maselo ambiri ndikuziwonjezera. Musanyalanyaze kadzutsa kabwino. Yambani tsiku ndi zakudya zamapuloteni, zomwe zimapangitsa mafuta kuchepetsa thupi. Mwachitsanzo, ngati mudadya mapuloteni a dzira limodzi la kadzutsa, ndiye kuti chiwerengero chanu sichivulaza mwendo wa nkhuku.
Sizimveka kuti musiye kudya zakudya zomwe mumakonda. Tiyenera kuwakonzekera bwino. Mwachitsanzo, muyendo wa nkhuku ndi khungu muli 14 magalamu a mafuta, ngati mutachotsa khungu, padzakhala mapaundi 5.4 mu gawo la mbatata yophika ndi mafuta adzakhala 53 magalamu a mafuta, ndipo popanda mafuta padzakhala magalamu 1 ndi zina zotero.
Mu zakudya muyenera kuphatikizapo zakudya zothandiza, monga mkate ndi mandimu, zitsamba zatsopano, tchizi tochepa, mafuta a broccoli. Choncho, n'zotheka kupereka chithunzithunzi cha kapangidwe ka chimbudzi, kupezeka kwa ma microelements oyenera m'thupi, kutsika kwa tizilombo toyambitsa matenda.
Musadye:
1 . ngati simukumva njala,
2 . patatha maola 4 asanagone,
3 . mofulumira. Ngati muli ndi chotupitsa, m'malo mwa zipsu ndibwino kuti mutenge masamba, ndikupatsani cola, kumwa madzi, mmalo mwa bokosi la chokoleti, idyani nthochi.
Njira yabwino yopezeka nthawi zonse kukhala tonus ndiyo madzi. Ndi bwino kupanga masewera a makalasi a aerobics kapena kugula tikiti yopita ku dziwe. Chifukwa cha kukana kwa madzi, kusuntha kulikonse m'madzi kumakhala kosavuta kwambiri kuposa madzi. Bwino m'mawa muyenera kutenga mvula yozizira ndi gel osakaniza mafuta a tiyi kapena verbena. Muzitsuloyi, muyenera kuphatikizapo mchere wochokera ku sisal kapena loofah kapena kupaka minofu ndi burashi wolimba. Kenaka mudzawona mmene chikopa chanu chikuyendera, ndi momwe chikugwirizanirana.
Kuperewera kwachitetezo kumadalira chifukwa chakuti minofu imakhala yopanda pake. Koma mothandizidwa ndi machitidwe olimbitsa thupi, zimakhala zovuta kwa ambiri kulimbikitsa thupi lawo. Ndipotu, si minofu yonse yomwe ikukhudzidwa ndi izi. Tikufuna kuphatikizapo masewero olimbitsa thupi, ndi machitachita kwa mphindi zisanu, adzawonjezera kupsinjika kwa minofu ya thupi.
Sizogwiritsira ntchito akabudula kuti awonongeke limodzi ndi mazochita kapena mabotolo apadera. Pofuna kupititsa patsogolo mphamvu yogwiritsira ntchito mphamvu zamagetsi ndi kugawikana kwa mafuta, zizoloŵezi zothandiza zimathandiza: ngati n'kotheka, osayenda paulendo, koma kudutsa mumzinda ndi kumapazi, kusiya zivalo, kuchita masewera olimbitsa thupi m'nyumba (maola 250 akukonzekera kunyumba k 250 kcal).
Zovuta zozizwitsa pofuna kukwaniritsa chifaniziro chokongola
Zochita zojambula zokongola
Kuchita masewera olimbitsa thupi 1. Sankhani malo opanda phokoso. Ugone pambuyo pako. Tiweramitse mawondo athu ndi kuwafalitsa. Ikani manja anu kumbuyo kwanu. Tidzakhala pansi ndikupuma kwa mphindi zitatu.
Kuchita masewera olimbitsa thupi 2. Popanda kusintha malo a manja, khala mwamphamvu, tambasula. Pachikhalidwe ichi tidzatsegula kwa mphindi ziwiri.
Kuchita masewera olimbitsa thupi 3. Timagona pamakona, manja akugwedera m'makona, kuika pansi pa mutu. Tiyeni tiweramitse mawondo athu, kwezani, yongolani miyendo yathu. Musati muike mapazi athu pa chikwama, kuwaponya iwo pa chikwama. Apanso, timawawongolera pa mphambu ya madigiri 45 kuchokera pansi. Timachita maulendo angapo mpaka timamva kutopa m'matumbo.
Kuchita masewera olimbitsa thupi 4. Bodza, gwadirani mawondo anu. Lembani mwendo wamanja ku bondo lakumanzere. Ikani chikhato cha dzanja lanu lamanja pamimba mwanu. Dzanja lamanzere - pansi pa mutu, pang'onopang'ono tikweze mutu wathu ndi kumanja. Timagwira dzanja lamanja pamimba. Kenaka sintha malo, ikani chala chakumanzere ku bondo lakumanja, ikani dzanja lamanja pansi pa mutu, ndipo ikani dzanja lamanzere mmimba. Timadzikonda tokha, timakweza mutu wa dzanja lamanja ndi dzanja lamanja, osasintha malo, nthawi ino timakweza mutu ndi kumanzere.
Kuchita masewera olimbitsa thupi 5. Tiyeni tikhale pamphepete mwa carpet. Ophatikizidwa, chifukwa cha izi timakokera kumadzulo omwe amawerama pachifuwa, tiwombera manja. Tembenuzani pamsana wobwereza kumbuyo komweko, tiyimitsa mphamvu yokoka ya thupi pamapepala ndi mapewa. Sitimatsitsa mawondo athu, tidzamanga manja athu pamodzi ndi mfundo. Tiyeni titenge malo oyambira, tumizani kulemera kwa "ndime yachisanu", gwiritsani pansi ndi masokosi. Tidzabwereza zomwe tingathe.
Kuchita masewera olimbitsa thupi 6. Bodza akuyang'ana pansi. Zida zong'onongeka pamapiri, kuyika chikhato cha nkhope yake. Timapuma mawondo ndi manja athu, kukweza "mfundo yachisanu". Tiyeni tiweramitse, molimbika momwe tingathere. Tidzabwereza kasanu.
Kuchita masewera olimbitsa thupi 7. Kambiranso, kugona pansi, manja akugwa pamapiri, manja a nkhope. Tembenuzira thupi lamanzere kumanzere ndi kulondola kangapo.
Zochita 8. Bodza kumayang'ana pansi, timatambasula mikono ndi miyendo yathu. Tidzakweza kwambiri kumtunda kwa thunthu.
Zochita 9. Tisanayambe, yambani kuchita masewera olimbitsa thupi, tangogonani kumbuyo kwanu, osawerama pang'ono, kuponyera manja kumbuyo kwanu.
Masewera olimbitsa thupi okongola
Yendani palimodzi mukakhala pansi. Musamang'ambe zidendene kuchokera pansi, mosiyana ndi khama kukweza masokosi anu, tsanzirani kuyenda kutsika. Tidzabwereza kasanu ndi kamodzi.
2. Kachiwiri, kuchita zofanana, koma sichidula miyendo kuchokera pansi, mosiyana ndi khama imakweza zidendene zake. Bweretsani kasanu ndi kamodzi.
3. Timapereka mtolo kwa minofu yamaso. Kuweramitsa pansi, ndiye kusangalala. Tidzabwereza katatu.
4. Timakokera mimba, kupweteka kwa minofu, kupuma, komanso kutulutsa mpweya kumapangitsa kuti minofu ikhale yovuta kwa masekondi atatu. Timabwereza maulendo 15.
5. Tidzasintha ndi kugawa scapula. Timabwereza katatu.
6. Finyani ndi kusala manja. Bweretsani kasanu ndi kamodzi.
Tsopano tikudziwa zomwe mukufunikira kuchita kuti mupeze chifaniziro chokongola. Chifukwa cha masewero olimbitsa thupi, mukhoza kugula chifaniziro chokongola, koma musaiwale kudya bwino.