Momwe mungaperekere mapazi anu kunyumba kwa mtsikana?

Atsikana ambiri sangachite bwino kudzitama ndi miyendo yokongola komanso yokongola, kotero kuti mukwaniritse mawonekedwe oyenera, muyenera kugwira ntchito mwakhama. Chifukwa chaichi sikoyenera kupita ku masewera olimbitsa thupi , chifukwa ndikwanira kumvetsetsa momwe mtsikana amagwedeza miyendo yake kunyumba. Pali machitidwe olimbikitsa omwe safuna kugwiritsa ntchito makina ovuta komanso zipangizo zamphamvu. Tiyenera kukumbukira kuti zotsatira zake ndi njira yophatikizira yomwe imaphatikizapo masewera komanso zakudya zabwino.

Kodi mtsikana angamupatse bwanji mapazi kunyumba?

Tiyeni tiyambe ndi kukambirana kwa menyu, popeza kulemera kwa thupi ndi minofu kukula kumadalira kwambiri zakudya. Choyamba, ndikofunikira kusiya mafuta, ufa ndi mafuta. Zamagulu okhala ndi zakudya zosavuta ndizo adani enieni a chiwerengerocho. Ndikofunika kudya zakudya zamapuloteni ambiri, choncho mlingo wa tsiku ndi tsiku ndi 80 g, ndipo ndi 150 g ya nyama kapena nsomba ndi 200 g ya kanyumba tchizi. Muphatikizenso mndandanda gawo la oatmeal, saladi zamasamba atavala mafuta, ndi zipatso m'malo mokoma.

Kulankhula za momwe mungakankhire mtsikana kunyumba, yambani ndi kutsegula kwa aerobic. Iwo ndi ofunika kuwonongeka kwa ma calories owonjezera komanso kuchotsa cellulite. Pachifukwa ichi, kuyendetsa njinga, kuthamanga, kusambira, kudumphira ndi kuchita masewera olimbitsa thupi pamapangidwe amodzimodzi ndi oyenera. Pofuna kutulutsa minofu, mukufunikira katundu wambiri, koma sikoyenera kuti muzichita kangapo pa sabata, chifukwa ndi kofunika kuti thupi libwezere. Kwa iwo omwe ali ndi chidwi cha momwe angasamire mapazi anu kunyumba, nkoyenera kupereka uphungu pa kufunikira koti ukhale wolemera wambiri, mwachitsanzo, zopopera kapena zamatumizi. Tiyenera kunena kuti katunduyo ayenera kuwonjezereka pang'onopang'ono, ndipo izi zikugwiranso ntchito kulemera kwina komanso kuchuluka kwa kubwereza. Zochita zilizonse ziyenera kubwerezedwa mwapadera atatu, ndikubwereza mobwerezabwereza 10-25.

Momwe mungayankhire mwamsanga miyendo kwanu kunyumba:

1. Masewera ndi kulumpha. Maselo ndizochita masewera olimbitsa thupi omwe amakupatsani inu zotsatira zabwino. Imani molunjika ndi kupanga squat, kugwa pansi kutsogolo kwa ngodya yoyenera ikupangidwira mu mawondo. Pogwiritsa ntchito kukankhira miyendo ndi kuwonjezera manja, muthamangire bwino, ndipo mutatha, khalani pansi. Kuti muwonjezere katundu, gwiritsani ntchito kulemera kwa mapazi anu kapena kutenga zotupa.
2. Zaprygivaniya pa nsanja. Choyamba muyenera kudziwa nsanja, mwachitsanzo, ikhoza kukhala benchi yomwe kutalika kwake kuyenera kukhala pafupi masentimita 10 pansi pa bondo. Nkofunika kuti nsanjayo ikhale yosasunthika. Imani pafupi 30-40 masentimita kuchokera pamenepo, ndiyeno dumphani ndi mphamvu ya miyendo ndi mabowo. Pamene ntchitoyi idzagwira ntchito bwino, tengani zinyama.
3. Kugwa. Polankhula za momwe mungaperekere mapazi anu panyumba, simungaiwale za masewero olimbitsa thupi, omwe amapereka katundu wabwino m'chiuno. Imani bwino ndikukweza mimba yanu. Tengani chitsogozo chakuya ndikukhala pansi mpaka mbali ya digirii 90 itapangidwe pa bondo la mwendo wakutsogolo. Bwererani ku PI ndikulumikizana ndi mwendo wina.
4. Pitani ku masokosi. Kuti miyendo yanu ikhale yokongola, muyenera kumvetsera minofu yonse, kuphatikizapo ng'ombe. Imani ndi zala zanu pa phiri laling'ono, kunyumba mulikwanira ndi buku lakuda. Zitsulo ziyenera kukhala pamlengalenga. Pang'onopang'ono mukadzuka ndi kumatsika kumapazi anu. Kuti muwonjezere katundu, gwiritsani ntchito dumbbell.
5. Makhi. Imani pazinayi zonse, ndikuyika manja anu pansi pa mapewa anu ndikuyembekezera. Lolani mwendo, wowerama pa bondo ku chifuwa, ukuguguda kumbuyo, ndiyeno, kubwezeretsanso kwathunthu, kuwongolera. Pangani chiwerengero choyenera cha kubwereza ndikuphunzitsanso mwendo wina.