Kodi mungaganize muubwana wanu wosasamala kuti pamene mutakula ndi kukhala "amake olemekezeka", kodi mudzabwerera kuntchito yanu yachizolowezi yodula - kudumpha chingwe? Inde, simunadziwe ndipo simunamvetsetse ndiye chingwe cha rabachi chili m'manja mwanu. Nchifukwa chiyani unadumpha tsiku lonse? Monga choncho. Kotero tsopano, simungachite chilichonse. Kuti mugwiritse ntchito nthawi yanu yolumphira, muyenera kutsimikiza kuti ndiwothandiza kuchepetsa thupi. Izi ndi zomwe titachita tsopano.
Ubwino
Kudumpha pa chingwe - kuthamanga kwambiri ndi kusambira, kutaya mphamvu pa ora ndi ma calories 720. Kudumpha pa chingwe ndi njira yabwino yochepetsera thupi komanso kukhala ndi thanzi labwino, lingalirani:
- Kupirira kwa minofu ya mtima kumakhala bwino;
- Kupuma kwanu kumakhala kozama komanso kochulukira, mphamvu ya mapapo imakula;
- manja amagwira ntchito mobwerezabwereza kuposa pamene akukwera ;
- mtundu wina wa osalakwa umaphunzitsa tini minofu ya miyendo, ndi msana, ndi makina;
- mumataya kwambiri;
- mumaphunzira kuti muyambe kuyenda pamapazi anu;
- mumakankhira mavuto amkati.
Ndipo ichi ndi chinthu choyamba chomwe chimabwera m'maganizo pamene mukutchula chingwe chodumpha.
Panthawi yophunzitsidwa
Musanayambe kulumpha ndi chingwe kuti muthe kulemera kwake, yesetsani kutulutsa minofu ndi mphukira yosavuta komanso yochepa. Kugwiritsira chingwe kumatanthawuza kalasi ya zida zamtima, zomwe zikutanthauza kuti kulemera kumatheka chifukwa cha kufulumizitsa kwa msangamsanga. Apa muyenera kusamala. Nthawi ndi nthawi, kumayambiriro kwa maphunziro anu, mvetserani thupi lanu. Mukatenga mapulogalamu kuti mupeze mpweya wanu, yesani kuthamanga kwa masekondi asanu ndi limodzi ndikuchulukitsa ndi 10. Izi zidzakhala zotsatira pamphindi. Chiwerengero chololedwa chololedwa chikuwerengedwa motere: 220 - zaka zanu.
Kwa mphindi imodzi, pafupipafupi, mutembenuka ndi ndodo yosachepera 70. Ndipo izi zikutanthauza kuti kudumpha chingwe cholemetsa sikudzatha pang'onopang'ono, kumasuka.
Kutalika kwa ntchito yanu kuyenera kukhala mphindi 15, ngati mukufuna kuphunzitsa kupirira, kupuma ndi mtima ndi mphindi 30, ngati mukufuna kulemera ndi kukweza mafomu.
Kudumpha ndikofunikira pa носочках, nonse pazitsulo. Mwa njira iyi n'zotheka kuti amortize, ndiko kuti, kuti muteteze ziwalo ndi msana kuti zisamangidwe.
Ndipo chinthu china chowonjezera: nsapato zanu ziyenera kupangidwa kuti zidumphire. Izi zikhoza kukhala masewera a mpira wa mpira kapena mpira wa basketball, yekhayo ayenera kukwedwa, wokwera ndi helium filler.
Kusankhidwa kwamtundu
Lero mukugulitsa simungapeze chingwe chowombera cha nostalgic, komanso chingwe chamagetsi, ndi kudumpha zingwe ndi kulemera. Zingwe zamagetsi zimapereka chiwerengero cha kudumphira, ndipo kudumpha zingwe ndi kulemera kwina ndi kotchuka pakati pa okwera mabokosi ndi omenyana.
Kusamala
Ngati panthawi yomwe mukuphunzira mukudzidzimutsa, yambani kumva kuti mukudwala, kapena mutayika bwino, imani ndiyimani maphunziro kwa kanthawi. Mwinamwake, chifukwa cha kupanikizika kumataya, kapena thupi lanu lakhala lolemera kwambiri ndipo alibe nthawi yobwezeretsa.
Maphunziro pa chingwe amatsutsana ndi onse omwe akudwala matenda a mtima, ali ndi mavuto ndi intervertebral discs. Simungayambe kuphunzitsa pamimba, komanso ngati muli ndi kulemera kwakukulu (kupewa kupezeka pamtima). Ngati mumakonda kuthamangira madontho, mumalimbikitsidwanso kuti mukhale okoma mtima kwambiri.