Monga wrestler wotchuka ndi kulemera kwakukulu amanenedwa, Anita Lutsenko, kuphunzitsa ndi 20 peresenti ya mphamvu yonse yolemetsa, koma kungakhale zopusa kuti musagwiritse ntchito. Monga momwe mwadziwira, 80% ndi chakudya choyenera , za izo - nthawi ina. Ndipo ife tidzapitiriza nthawizonse zosiyanasiyana ndi zochititsa masewera ndi Anita Lutsenko.
Zotsatira za mazochita
Mafuta oyaka mafuta ndi Anita Lutsenko ndizosavuta kuchita zomwe zimakulolani kuti mupititse patsogolo mphamvu yanu ya metabolism. Chowonadi ndichoti minofu yokha ndiyo yabwino kwambiri "yodya" ya zopatsa mphamvu, komanso ngakhale mu mpumulo. Chifukwa chake, zotsatira za mafuta oyaka moto zimakhala nthawi yonse.
Cholinga cha zovuta zathu zochita ndi Anita Lutsenko ndi nthawi yogwiritsira ntchito minofu, kubweretsa thupi ndi kutulutsa maonekedwe okongola. Ngati chakudya chingakupangitseni kukhala wochepa thupi, ndiye kuti machitidwe okhawo amakupangitsani kukhala okongola.
Zochita
1. Kutentha:
- kupingasa kosasuntha ndi manja;
- mawonekedwe akusuntha ndi manja;
- kukokera chidendene pamakowa mosiyana, kutambasula kutsogolo kwa ntchafu;
- kupitilira kumapazi kupita kumapazi.
2. Mapazi ndi ofanana ndi m'lifupi la mapewa, timachita masewera, timayendetsa bwino, timachititsa benchi kuthamanga.
3. Tinayamba kugona pa dumbbell, timakoka ndodo ndi dzanja lathu mmwamba.
4. Mapazi pamodzi, yambani kutsogolo ndikunyamula mwendo umodzi pang'onopang'ono.
5. Timasiya dumbbell imodzi yokha, timagona pansi, bondo lakumanja ndi lopindika, bulu lamwamba lomwe lakwezedwa mmwamba. Timakweza thupi ndikukwera pamwamba pa dumbbell pamwamba pa denga.
6. Timapanga maulendo ataliatali.
7. Kudumpha pa chingwe.
8. Chitani zolimbitsa thupi 5 kumanzere.
Zochita zonse zimachitika katatu. Izi ziyenera kuchitika m'magulu atatu, komanso maphunziro ena amodzi. Anita Lutsenko amalimbikitsa kuchita pulogalamuyi katatu pa sabata, ndipo amatsimikizira kuti zotsatirazo zidzawoneka pambuyo pa magawo angapo.