Zochita za m'chiuno chochepa kwambiri

Kodi mkazi akufuna chiyani? Inde - khalani okongola. Nthawizonse, kulikonse, ndi pansi pa zonse. Winawake wapatsidwa izi kukongola mwachilengedwe ndipo palibe chifukwa choyesera kuchipulumutsa icho kwa nthawi yaitali. Koma amayi awa adzakhala amodzi. Kwenikweni, kuti mukhale wokongola, muyenera kudzichita nokha ndi kutsatira malamulo ena. Kukongola kwa akazi kumakhudzidwa ndi zakudya zathanzi, ndi kukana zizolowezi zoipa (mowa, ndudu), komanso zodzoladzola zabwino, komanso, masewera. Pali masewero ambiri omwe amakhudza chiwerengerocho, kuchipanga chokongola, chochepa komanso choyenera. Mafilimu, aerobics, yoga - aliyense amatha kusankha zomwe zimamuyenerera kwambiri. Malipiro akhoza kuchitidwa kunyumba kapena kupita kuchipatala. Inde, njira yachiwiri imakhala yothandiza kwambiri, popeza mu sukulu yomwe ikuyang'aniridwa ndi mphunzitsi, palibe amene angadzipangitse yekha kuti asagwirizane nawo. Komabe, ngati mulibe nthawi yokayendera gulu la odwala matendawa kapena ngati simungakwanitse kupeza ndalama, nthawi zonse mungapeze masewero olimbitsa thupi ndikuphunzira kunyumba. Mwachidule, choyamba muyenera kusankha kuti ndi mbali ziti za thupi lanu zomwe mukuganiza kuti ziri zovuta ndikusankha machitidwe omwe angapereke katundu ku zigawo izi za thupi. Mwachitsanzo, ngati mukuganiza kuti mukuyenera kutaya mapaundi ochepa m'chiuno - sankhani nokha zochitika zosiyanasiyana za m'chiuno.

Mwa njira, m'chiuno ndi chimodzi mwa ziwalo za chikazi chomwe amuna amamvetsera nthawi zonse. Ndichifukwa chake, kwa zaka mazana ambiri, akazi adzipanga okha ku corsets. N'zoona kuti simungaphunzitse ndikuchita zomwezo, koma dziwani kuti corset ndi gawo losasintha la zovala, ngati simutavala zovala zowononga, koma ngati chinthu chomwe chingachepetse m'chiuno mwanu ndi masentimita angapo.

Kuti musadzipweteke nokha ndi zojambula zojambula zamtundu wotere, ndi bwino kuthera osachepera fifitini mpaka makumi atatu pamasewero tsiku ndi tsiku. Tikhoza kukutsimikizirani kuti ngati mukuchita bwino, musalole kuti mupumule komanso musapereke thupi lanu, ndipo patatha sabata mudzawona zotsatirapo, ndipo mwezi umakhala ngati aspen.

M'nkhaniyi, timapereka machitidwe osiyana siyana m'chiuno chochepa kwambiri. Zina mwa izo mungasankhe zoyenera kwambiri kwa inu kapena kugwiritsa ntchito zonse zomwe mukufuna. Mulimonsemo, simungapeze choipa, pokhapokha mutadzidandaulira nokha ndipo musapereke katundu wopanda ntchito. Musaganize kuti kufooka kwa thupi kudzatengera zotsatira zofulumira. Mosiyana ndi zimenezo, posachedwa mudzagwiritsidwa ntchito mopitirira malire, mwakuya, komanso poipira-mavuto ndi minofu ndi mitsempha. Choncho, musalole kuti mukhale omasuka, koma musagwire ntchito zoposa zomwe zingatheke. Mu zonse muyenera kudziwa za golide.

Kotero, musanayambe, muyenera kutentha. Si chinsinsi kwa munthu aliyense kuti minofu ikhale yotenthedwa, yokonzekera katundu, yowonjezera maulumikizawo ndikuyamba kuwongolera. Choncho, maminiti asanu oyambirira a gawoli muyenera kuyendayenda, mutembenuke pang'ono ndi mutu wanu, muthamange manja ndi miyendo yanu, mutembenuzire thupi lanu, ndipo pokhapokha mutatha izi - molimba mtima mukuyamba kuchita zomwezo zomwe zimakupangitsani m'chiuno chanu.

Komanso, kumbukirani kuti mlanduwu uyenera kubwerezedwa tsiku ndi tsiku, usamawombe ndipo usafulumire. Zochita zonse zikuchitika mwakachetechete komanso mwachisawawa. Pokhapokha iwo adzabweretsa zoyenera komanso pambuyo pa kuphunzitsidwa thupi mudzasangalala komanso wathanzi.

Ndipo tsopano, ife timapita mwachindunji ku zochitika.

Kuchita 1

Muzochita izi, mtolo wonse waukulu uyenera kuperekedwa kwa minofu ya osindikizira, kotero pamene mukuchita, yesetsani kuti muthe kuchotsa matako kuchokera pansi. Choncho, uyenera kunama kumbuyo kwako, kuyika manja ako kumbuyo kwako, koma usatseke, kukoka mimba yako, kugwada ndi kugona pansi. Chifukwa cha "nthawi" mumayenera kukweza mutu wanu, mapewa ndi chiuno ndipo mukhale pa malowa kwa masekondi khumi mpaka makumi awiri (kuyambira pa khumi ndipo pang'onopang'ono muwonjeze nthawi), kenaka mukhalenso pansi, koma osamasuka. Bwerezani ntchitoyi katatu, ndipo ngati kuli kovuta kwa inu, mukhoza kuyamba ndi masiku asanu ndi atatu kapena anayi kuti muwonjezere chiwerengero chimodzi. Posakhalitsa chiuno chako chidzakhala chochepa kwambiri!

Zochita 2

Muyeneranso kunama kumbuyo kwanu ndi kugwada, kuika mapazi anu pansi, kuika manja anu pambali ndi manja anu pansi. Pogwiritsira ntchito "pindani" - pang'onopang'ono ndi pang'onopang'ono mutsanulira m'chiuno, kuti muchotse mchirawo masentimita angapo kuchokera pansi. Ikani nthawiyi kwa masekondi khumi mpaka khumi ndi asanu. Onetsetsani bwino pansi. Onetsetsani kuti mutsimikiza kuti katundu yense sali m'chiuno, koma minofu ya osindikiza. Bwerezani zochitazo zisanu kapena khumi.

Kuchita masewera olimbitsa thupi 3

Timapitiriza kuchita masewero olimbitsa thupi pansi. Mimba iyenera kubwezeretsedwa. Manja kumbuyo kwa mutu, zala sizimatseka, zitsegula makutu. Timagwadira mwendo wamanja ndikuwerama pansi. Tikuponya mwendo wakumanzere kudzanja lamanja kuti bondo lamanzere likhale pa phazi lamanja, ndipo bondo linatuluka kunja. Pambuyo pake, ife timadzuka ndikutembenukira kuti tigwire chigoba ndi golidi. Malo ayenera kukhala otero kuti mfundo yolumikizana ili pafupi pakati pa chifuwa chanu. Pamene goli ndi bondo likukhudzidwa - timafungira kwa masekondi khumi mpaka khumi ndi asanu. Pambuyo pake, tibwerera ku malo oyamba. Ntchitoyi imabwerezedwa kasanu ndi mbali ya kumanzere ndi kasanu ndi yoyenera.

Kuchita masewera olimbitsa thupi 4

Ife timagona kumbuyo. Miyendo imayimilira pamadzulo, miyendo imayimirira mofanana, yofanana wina ndi mzake, mikono imatambasulidwa kupitirira mutu ndipo zala zimatsekedwa pakalopo, m'mimba imachotsedwa. Timakweza manja, mutu ndi mapewa, ndipo tizichita nthawi yomweyo ndipo musagwirane manja. Ife timayimitsa pamalo awa kwa masekondi khumi kapena khumi ndi asanu. Ndiye ife kachiwiri timagwa pansi. Minofu ya osindikiza musamasuke. Timabwereza zochitika zisanu kapena khumi. Chilichonse chimapangidwa pang'onopang'ono komanso ndikumangirira, kumverera minofu yonse ya thupi lanu.

Kuchita masewera olimbitsa thupi 5

Ndikufuna kunama m'mimba mwanga. Mizere yowongoka. Ikani manja anu pambali. Mutu uli pansi. Kenaka tsambulani mapewa anu ndi kumutu ndikukhala pamalo awa kwa masekondi khumi mpaka khumi ndi asanu, kenako mugwe pansi. Bwerezani zochitika izi zisanu kapena khumi. Pambuyo pake, muyenera kuyendetsa kumbuyo kwanu, kutambasulani manja ndi miyendo yanu mosiyana ndi kuyesetsa. Gwirani masekondi khumi. Zochita izi zidzakuthandizani kuti mukhale osangalala, ndipo ngati kuli kotheka mutsirizitse chilango, kapena mutenge mphindi yochepa musanayambe kuchita masewero olimbitsa thupi.

Kuchita masewera olimbitsa thupi 6

Komanso akugona kumbuyo. Manja kumbuyo kwa mutu, zala sizitsekedwa. Timakweza miyendo yathu ndi kuwadutsa pang'ono. Pambuyo pake, timachepetsa miyendo kumanja ndi kuwukweza. Timasintha malo awo kotero kuti tsopano palibe chabwino kumanzere, ndipo kumanzere kumanja ndikuwatsitsa kachiwiri, koma tsopano kumanzere. Mimba imachotsedwa. Timachita zochitika pang'onopang'ono. Ntchitoyi imabwerezedwa nthawi zisanu kapena khumi. Pakapita nthawi, mukhoza kukula mpaka khumi ndi zisanu. Nthawi yogwira miyendo kuchokera kumbali imodzi ndi ina ya thunthu imatha kuwonjezeredwa kuyambira masekondi asanu mpaka makumi awiri. Pakati pa masewera olimbitsa thupi, simungathe kuchepetsa miyendo yanu pansi.

Kuchita masewera olimbitsa thupi 7

Tiyenera kunama kumbuyo kwathu, titambasula dzanja lathu lamanzere kumbali, tambasula dzanja kuti "liwone" padenga, ndikuyika dzanja lathu lamanja kumbuyo kwa mutu - pansi pa mutu. Kuwerama kwa mwendo kumbuyo pa bondo ndi kuika pansi molunjika. Dzanja lakumanzere likuyenera kuikidwa kumanja kuti bondo liri pafupi ndi bondo. Pambuyo pa izi, muyenera kutambasula minofu ya m'mimba ndi mphamvu zonse ndikusuntha chifuwa cha diagonally kuti chiyende kumbuyo kumbuyo mpaka phewa lamanja ligwetse pansi. Pambuyo pake, bwerera ku malo oyambira. Kuchita masewera olimbitsa thupi kumachitidwa maulendo anayi mpaka asanu ndi atatu, ndikusintha malo a miyendo (kumanja kumanzere) ndi kubwereza kuti tsamba lamanzere lisachoke pansi. Muyeneranso kupanga njira zinayi mpaka zisanu ndi zitatu.

Kuchita masewera olimbitsa thupi 8

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pa malo abodza. Mafupa amaweramitsa pamadzulo, timatsuka ndendende, timamva momwe zimakhalira pansi. Manja ayenera kuikidwa pamtanda, mitengo ya palmu pansi. Chofunika cha ntchitoyi ndi kutambasula dzanja lamanzere ku bondo lakumanja, ndipo kumanja - kumanzere. Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pang'onopang'ono, kuganizira momwe minofu yanu imavutikira. Mukamachita masewera olimbitsa thupi, onetsetsani kuti masamba anu sagwedezeka kuchokera pansi. Kuchita masewera olimbitsa thupi kumachitidwa katatu kapena khumi ndi dzanja.

Zochita 9

Ntchitoyi ikugwiritsidwa ntchito pogwiritsa ntchito mpira. Muyenera kugona pansi, miyendo ikugwada pamadzulo. Ndondomeko yoyika ndendende, kufanana wina ndi mzake. Tsopano, tengani mpira (bwino mpira wa basketball, chifukwa uli ndi kulemera kokwanira pa ntchitoyi), gwirani ndi manja onse ndikuiika kumbuyo kwanu. Tsopano muyenera kupititsa patsogolo mutu, mapewa, manja ndi thupi lonse. Bwaloli limagwiritsidwa mwamphamvu m'manja mwathu ndipo timayendera miyendo. Pambuyo pofika pamtunda kuti muthe, mumayenera kukhala pamasekondi atatu kapena asanu, ndipo pang'onopang'ono mubwerere ku malo oyamba. Yesetsani kuchita mobwerezabwereza maulendo asanu ndi atatu kapena khumi. Patapita kanthawi. Mukamagwiritsa ntchito masewerawa mosavuta, mungathe kulipiritsa pang'onopang'ono ndi kukweza miyendo yanu pamtunda wofanana ndi madigiri makumi anayi ndi zisanu.

Zochita 10

Ntchitoyi ndi yophweka kwambiri pamagwiridwe ake, koma, panthawi yomweyo, yothandiza kwambiri. Muyenera kugona pansi, muweramitse mitu yanu, kwezani mutu wanu pang'ono, ndiyeno mugwirani mawondo anu ndi kuwakokera pachifuwa chanu. Pa nthawi yomweyi, ndi mapazi anu, muyenera kuyesetsa kutsutsa. Zochita zoterezi ziyenera kuchitidwa kuyambira maminiti amodzi ndikuwonjezeka pang'onopang'ono kufika zisanu. Nthaŵi ndi nthawi, mukhoza kuwongolera ndi kugona pansi, kwa masekondi asanu kapena khumi.

Kuchita masewera olimbitsa thupi 11

Zochitazi, poyamba, zimachotsa kuchotsa mafuta ochuluka kuchokera kumbali. Aliyense amadziwa kuti gawo ili la thupi lachikazi ndilo vuto lalikulu kwambiri, choncho ngakhale ndi zakudya zolimba, masentimita owonjezera kuchokera pamenepo amachoka patapita kokha. Ndicho chifukwa chake nkofunikira kuchita masewera olimbitsa thupi omwe angathandize kuthetsa vutoli.

Muyenera kunama kumbuyo kwanu, miyendo ikugwada pamabondo ndikuyika kumanzere. Chotsani manja anu pamutu mwanu, kupsinjika m'mimba mwanu. Pambuyo pake - kwezani mulanduyo ndipo pang'onopang'ono mutembenuzire kumanja, monga momwe mungathere, timachedwa kwa masekondi pang'ono ndikubwerera ku malo oyamba. Pambuyo pake, timasintha mwendo ndikubwereza zochitika zomwezo kumanzere. Muyenera kuchita maulendo asanu ndi awiri mpaka khumi mbali iliyonse. Musadzipatse nokha kukwezera manja anu, kugwedezani mutu kapena kudalira pansi. Kuchita masewera olimbitsa thupi kumafunika kupangidwa ndi mimba yokha.

Ngati muchita zonsezi, mutatsatira malamulo omwe atchulidwa pamwamba, musafulumire ndipo musasokonezedwe, ndiye mu sabata mudzayamba kuona zotsatira. Koma, ndithudi, maseŵera olimbitsa thupi amagwira ntchito bwino pamene akuphatikizidwa ndi zakudya zoyenera. Mulimonsemo musadye chakudya chokwanira, chifukwa simudzakhala ndi mphamvu yogwiritsira ntchito. Komabe, kamodzi pa sabata mukhoza kukonza chipatso ndi masamba kutsitsa tsiku, ndi kudya tsiku ndi tsiku, kusiya zakudya zambiri zamphongo ndikudya kwambiri mafuta.

Ndiponso, kuti lipindulitse zotsatira za masewera olimbitsa thupi, mukhoza kuthamanga ndi kupotoza chingwecho. Zina zowonjezerazi zidzakhudza kwambiri chiwerengero chanu ndikufulumizitsa kuchotsa masentimita owonjezera.

Ndipo komabe, kumbukirani nthawi zonse kuti thupi limagwira ntchito bwino ngati mukulidzaza ndi mpweya, choncho yesetsani kuti mutsegule chipinda chomwe mumachita masewera. Komanso, mumamwa madzi ambiri ndi kumwa tiyi, kotero muli ndi madzi okwanira.

Kumbukirani kuti kukongola kwanu kuli m'manja mwanu. Musati mukhale aulesi ndi kumasuka. Khalani ndi cholinga - ndipo mupite mwakachetechete. Kenaka mu miyezi ingapo mudzatha kukhala ndi chiuno chokongola chotero kuti palibe munthu sangakhoze kukuchotsani maso anu.