Zolingalira za maonekedwe a hafu yokongola yaumunthu, zisonyezani kuti mapazi amakoka chidwi cha amuna ambiri.
Azimayi ali okonzeka kukhala ndi miyendo yochepa komanso yokongola. Njira yabwino kwambiri ndiyo kuchita masewera olimbitsa thupi nthawi zonse.
Kodi mukuyenera kuchita chiyani kuti muchepetse thupi?
Kuti mukwaniritse zotsatira zabwino, ndikulimbikitsidwa kuti muzichita zojambula ziwiri za cardio ndi mphamvu ziwiri pa sabata.
Monga maphunziro a cardio kwa miyendo, mungagwiritse ntchito kuthamanga, chingwe, ndi zina. Phunziroli liyenera kukhala limodzi ndi mphindi 40.
Kodi ndi zochitika zotani zomwe ziyenera kuchitidwa kuti miyendo yolemera ikhale yochepa:
- Magulu . Kuchita masewera olimbitsa thupi, koma kuti phindu labwino likwaniritsidwe limalimbikitsidwa ndi opusa. Tengani izo mmanja mwanu ndi kuzigwira pa chifuwa cha chifuwa, ndipo ikani mapazi anu pambali pa mapewa anu. Sewu yomwe mumasowa pakhomo, ndipo imani pa kutuluka. Pansi pazitali, mbali yoyenera iyenera kupangidwa m'madondo. Zimayambira ndi 15 kubwereza.
- Kugwa . Kumvetsetsa mutuwu, ndizochita ziti zomwe zimafunika kuti muchepetse thupi, sizingatheke kunena za masewera, popeza ndi makosi awo ambiri omwe amawona kuti ndi othandiza kuthetsa vutoli. Chitani zabwino kwambiri ndi opusa. Kuchokera pa malo oima, muyenera kupita patsogolo ndi phazi lanu lakumanzere ndi kuliponyera muondo mpaka mutapeza mbali yoyenera. Msola wina umakhalabe m'malo, koma kutsindika kumasewera. Bwererani kumalo oyambira ndikuyamba sitepe ndi mwendo wina.
- "Khwerero" . Zochita zina zothandiza kuti miyendo ndi miyendo ikhale yolemera, koma imafuna malo otsika kapena kukwera kwina kulikonse. Kuonjezera katundu m'manja mwanu kulimbikitsidwa kutenga zotupa. Vuto ndilopangitsa phazi yoyendetsa phazi, ndikukwezera mwendo wakumzere kumtunda kuti bwalo lolunjika lizipangidwe pa bondo. Pita ndi kubwereza ndi phazi lina.
Ndikofunika kusintha zakudya zomwe siziyenera kukhala zopweteka.