Monga mukudziwira, kuphunzitsidwa nthawi zonse kumatithandiza kuchepetsa thupi ndikukhala ochepa. Koma ngati mulibe mwayi wopatsa maola angapo pawiri kapena katatu pa sabata - ziribe kanthu. Ngati masana kuti mutenge minofu yaikulu ya thupi nthawi zonse, simungapeze zotsatira zolimbikitsa. Kodi ndizo ziti - zochita zabwino kwambiri pophunzira panyumba? Za izi ndikuyankhula.
1. Musanayambe m'mawa kuchokera pabedi, kwezani ndi kuchepetsa gawo lakumtunda la thupi kangapo kuchokera kumalo osadziwika - limalimbikitsa makina osamalidwa bwino. Kumbukirani kuti muyenera kukwera pang'onopang'ono, kuwerengera 4, ndikuthamangira mofulumira - ku nkhani 2. Zofukufuku zimasonyeza kuti ntchito ya m'mimba minofu pamakwerero ndipamwamba kwambiri kusiyana ndi nthawi yochokera.
2. Pamene mukukucha mano ndi kutsuka, mmalo momangirira pamadzi, kugwada m'chiuno, yesetsani kuti msana wanu ukhale wolunjika momwe mungathere. Ichi ndicho mfundo yaikulu ya magulu onse olimbitsa thupi. Ndikofunika kupanga malo otsetsereka kupita patsogolo, pokhapokha ngati mutasinthasintha ziwalo. Ndipo m'munsi mumatsikira - bwino. Koma mulimonsemo, musayendetse kumbuyo kwanu ndi kuima pa "zofewa".
3. Pamene mukudikirira pafupi ndi chitofu pamene khofi ikuwira kapena ketulo zithupsa, chitani "zoopsa" zambiri. Ingoyesani kutenga sitepe yaikulu ndi phazi limodzi, lizisiyeni ilo molunjika, ndi kugwa pansi pa mwendo umene unali patsogolo. Khwerero nthawi iliyonse iyenera kusinthidwa. Zimathandizanso kuti muzipanga ma sit-ups angapo. Izi ndizizoloŵezi zabwino kwambiri pamunsi mwa thunthu, zomwe zilipo pakhomo. Mudzawona: m'miyezi kapena iwiri matako anu adzakopeka.
4. Kuyenda pagalimoto kapena m'galimoto panjira yopita kuntchito kapena kunyumba, kangapo pamphindi umodzi ndikupumula makina osokoneza mimba. Ndipo pamapeto a "zovuta" izi kwa masekondi 30, yesani mimba ngati kuti mukufuna kuigwirizanitsa ndi msana, ndiyeno pumulani momwe mungathere.
5. Mfundo yakuti, ngati n'kotheka, simusowa kugwiritsa ntchito elevator, nenani akatswiri onse a maphunziro, kuti ngakhale kukwera masitepe kumawotchera makilogalamu asanu ndi awiri kuposa nthawi yomwe ikuyenda. Koma kuchita masewera olimbitsa thupi koteroko kungakhalenso kovuta kwa inu nokha. Pa izi, kuyendetsa phazi lirilonse ndi phazi lathunthu pazitsulo, pang'onopang'ono pita kumapazi ndipo kenaka phazi lina likhale pa sitepe yotsatira, pamene mukuchitanso chimodzimodzi ndi mwendo uwu - ndiyomwe kumapeto kwa ulendo. Kuchita masewera olimbitsa thupi tsiku ndi tsiku, patatha miyezi ingapo mudzawona kuti miyendo yanu yaying'ono imayamikira.
6. Pamaso pa ntchito yokhala pansi paofesi, mumapindula ndi ntchito yosavuta koma yogwira ntchito yomwe imalimbitsa minofu ya chifuwa, imayambitsa magazi komanso imatsitsimutsa mutu. Imani pafupi ndi desiki pambali ya mkono ndikudalira manja anu pambali pake. Pambuyo pake, mutagwira thupi molunjika, chitani zochepa pamanja - zomwezo nthawi zambiri zimakhala pansi. Pochita izi, yesani kukhudza chifuwa cha tebulo. Malipiro otere pa tebulo ndi osavuta kupanga kusiyana ndi pansi, ndipo zotsatira zake zidzakhala zofanana ndi za nyumbayo. Kuchita masewera olimbitsa thupi ndi kwabwino pa zomwe zingatheke m'ntchito yogwirira ntchito.
7. Kuntchito, mutha kulimbitsa minofu ya khosi. Kuti muchite izi, yesani dzanja lanu pamphumi panu ndikuyamba kupanikizana panthawi imodzimodzi ndi dzanja lanu ndi mutu wanu. Kenaka, chitani chimodzimodzi, kuyika dzanja lamanja mwachindunji, ndi dzanja lamanzere kumbali ya kumanzere kwa mutu. Kenaka tsitsani chitsulo chanu pansi, ikani manja anu kumbuyo kwa mutu wanu ndikuyesera kukweza mutu wanu, kuthana ndi kukana kwa manja anu.
8. Pamene mukukhala pakhomo, nthawi zambiri zamalonda, muime kaye pakati pa chipindacho. Kenaka imani pazitsulo zanu, kutseka maso anu, ndi kusunga bwino, kwa masekondi khumi, kupsyinjika ndikutsitsimutsa makina osamalidwa. Bwerezani izi nthawi zingapo. Malingana ndi akatswiri, zotsatira za zochitikazi zikuwonjezeka ndi kuti mukuyenera kugwiritsa ntchito chiwerengero cha minofu ya thupi pofuna kuyesetsa kukhala oyenera.
9. Pamene mukuyendayenda panyumbamo ndi khoma laulere, imani kwa mphindi zingapo. Bwererani kumbuyo kwanu molimba kwambiri, kuti masamba ndi "chisanu chachisanu" agwire khoma, ndipo ayambe kuyenda pang'onopang'ono mpaka mutadzipeputsa. Bwerezani ntchitoyi kangapo. Mungathe kudzuka mwakachetechete, koma ngati mutapambana, chitani njira yosiyana, ndiko kuti, kubwereranso pakhoma kale. Izi ndizo ntchito zabwino kwambiri zolimbitsa thupi, miyendo ndi m'mimba. Chotsatira chake, pita patsogolo.
10. Ntchito ina imagwiritsidwa ntchito kulimbikitsa kumbuyo. Muyenera kuima ndi nsana wanu ku khoma molimbika ndi kukweza manja anu molunjika pamwamba pa mutu wanu kunja ndi manja anu. Yambani kutsika manja anu pakhoma pang'onopang'ono monga momwe mungathere, popanda kutenga zidutswa zanu ndi kumbuyo kwa manja anu. Ndiye, mwanjira yomweyi, yesani kukweza manja anu ku malo oyamba. Zokwanira kuchita pafupi njira ziwiri za kayendedwe kakhumi pa tsiku.
11. Zina mwazochita zabwino kwambiri pophunzila kunyumba si malo otsiriza omwe amanyamula mwendo umodzi. Kutenga mtundu wina wa zachuma, monga kutsuka mbale kapena mbatata yakuyeretsa, musayime pa mapazi onse awiri. Ndi bwino kusinthana mmodzi ndi mmodzi, ndiye wina, popanda kupumula pa chirichonse. Kulimbitsa thupi kumatikakamiza kuti tigwiritse ntchito minofu ya makina osindikizira m'mimba, komanso kumathandiza kuchepetsa minofu yothandizira.
12. Pamene mukuyankhula panyumba pafoni, musagone pa bedi, koma gwiritsani ntchito mkhalidwewu kulimbitsa minofu. Kuti muchite izi, muyenera kuima pansi (zidendene palimodzi, masokosi osagawanika) ndipo pang'onopang'ono mugwedezeke kumapeto. Kenaka pang'onopang'ono mukafika pamalo oyamba, pamene mukuphwanya makina osokoneza mimba. Zingakhale zabwino ngati zokambirana zanu zinali zokwanira magulu awiri okhala 20. Pa squat yotsiriza, khalani pa miyendo yanu yopindika, tang'anani zidendene kuchokera pansi ndikuchepetsanso. Yesani kuchita izi 8 mpaka 15.
13. Madzulo, mutakhala patsogolo pa TV, kwezani manja anu, muyang'ane pamakona pambali, kuti akhale pamlingo wa nkhope yanu. Pakangotha mphindi zingapo, gwiritsani zitsulo pamodzi, ngati kuti mukuyesera kuthana ndi kukana kwanu. Ntchitoyi imalimbikitsa bwino triceps, yomwe imakuthandizani kwambiri m'nyengo ya chilimwe, ikafika nthawi yovala nsonga ndi manja opanda manja.
14. Musanagone pabedi, gonani pamsana wanu ndikusintha kwa mphindi ziwiri, kenako muzitha kutaya minofu iliyonse, kuyambira ndi miyendo ndi kumaliza. Momwemonso, mudzachotsa nkhawa zosafunikira, zomwe zimachotsa mphamvu zathu zofunika kwambiri.