Maonekedwe abwino ndi maloto a mkazi aliyense. Ndilo lonjezo osati za thanzi labwino, komanso limapatsa chisomo ndi ulemu. Koma bwanji ngati chikhalidwecho chimasinthidwa kukhala moyo wokhala chete (mwachitsanzo, kuphunzira kapena kugwira ntchito)? Yankho ndi lophweka. Tiyenera kukonza mwamsanga! Pachifukwa ichi tikukupatsani inu masewero olimbitsa thupi komanso okongola. Tangoganizirani kuti njira zonsezi sizingapereke zotsatira mwamsanga, komanso kuti ntchitoyi ikhale yopambana komanso ikuthandizani kuti muyambe kuchita masewera olimbitsa thupi.
Choncho, kuchita masewera olimbitsa thupi komanso abwino
Kuchita 1
Imani malo onse anayi, mawondo pamodzi, mikono yowongoka. Sungani mutu wanu molunjika. Chitani zoipitsa ndi nsana wanu (ngati khate). Bweretsani nthawi 15-20.
Zochita 2
Kusiyananso kwina koyambirira. Imani pazitsulo zinayi, mawondo a mawondo a mbali, mbali zowongoka. Onani kuti udindo wa thupi uyenera kukhala wowongoka (musagwedezeke m'munsi kumbuyo). Kokani mkono wakanja patsogolo, ndipo mwendo wakumanzere kubwerera. Gwiritsani ntchito malowa kwa masekondi 2-3, kenako bwererani ku malo oyamba. Bwerezani zochitikazo, kusintha malo a manja ndi mapazi. Pitirizani ntchitoyi nthawi 15-20, kusintha mikono ndi miyendo.
Kuchita masewera olimbitsa thupi 3
Lembani m'mimba mwako, ikani chinsalu m'manja mwako, miyendo molunjika. Ndiye pang'onopang'ono mutsani miyendo yanu yolunjika (mmwamba momwe mungathere). Pamwamba, gwirani masekondi 2-3, ndipo pang'onopang'ono muzitsitsa miyendo yanu pansi. Bwerezerani ntchitoyi nthawi 10-20 (ngati muli ovuta poyamba kuti muchite izo, kenaka malire kawiri).
Kuchita masewera olimbitsa thupi 4
Ndiye, ikani mapazi anu pansi, ikani manja anu patsogolo panu. Musamang'ambe miyendo yanu pansi, kwezani manja anu ndi thupi lanu pang'onopang'ono momwe mungathere. Pamwamba, gwirani masekondi 2-3, ndipo pang'onopang'ono pansi ndi manja anu pansi. Bwerezani zochitikazo nthawi 10-20.
Kuti muwonjezere katundu, kwezani mikono yanu kutsogolo kwa inu ndikuchita panthawi yomweyo mutakweza manja ndi miyendo yanu.
Kuchita masewera olimbitsa thupi 5
Zochita za kumbuyo (kuika) zikhoza kuchitidwa ndi kugwiritsa ntchito zilembo. Mwachitsanzo, zopusa. Imani molunjika, phazi limodzi paphewa pang'onopang'ono, mitu patsogolo pang'ono. Ikani manja anu pansi pa seams, mu dzanja lirilonse pa chotupa. Pa kudzoza, kwezani mapewa anu mmwamba, ndiye pang'onopang'ono muwachotse iwo ndi kuwatsitsa pang'onopang'ono iwo, kupanga mpweya. Yesetsani magawo awiri a 10-15 kubwereza aliyense. Kuti tichite masewerowa kwa amai, ndi okwanira kuti mukhale ndi 2 makilogalamu a 0,5 makilogalamu. Pakapita nthawi, kulemera kwa dumbbells kungachuluke.
Kuchita masewera olimbitsa thupi 6
Imani molunjika, miyendo imafalikira pang'onopang'ono. Gwirani manja kumbuyo kwanu mu "lock". Kenaka, popanda kunyamula zidendene pansi, pita patsogolo (mpaka madigiri 90). Ndipo palimodzi mutambasule manja omwe akukweza (mmwamba momwe mungathere). Musati muchepetse mutu wanu, koma yang'anani patsogolo panu. Gwiritsani ntchito malo awa kwa masekondi angapo ndikubwerera
Kuchita masewera olimbitsa thupi 7
Ugone pamimba, miyendo pamodzi. Mu dzanja lirilonse, tengani kachilombo kakang'ono. Kwezani kumtunda kwa thunthu ndi kukweza manja, kutsanzira kusambira. Chitani masekondi 5-10, malingana ndi thupi lanu, ndipo mubwerere ku malo oyambira. Mukupumula pansi kwa masekondi 10-15 ndikuyambiranso zochitikazo.
Zochita zonsezi zomwe zatchulidwa pamwambazi zimapangidwa motsatizana ndi njira zothandizira. Mofananamo, samalani momwe mumakhalira, imani, pitani. Simusowa kutambasula chingwe, msana uli ndi masikidwe achilengedwe, musafune kuwathetsa. Ndipo onetsetsani kuti mapewa anu, akuyenda, akuwongoledwa ndi kutsika, ndipo mutu wa mutu umayamba kukwera. Kuwonjezera apo, onetsetsani kuti bedi lanu liri lolimba komanso laling'ono. Ndipo khalani wathanzi!