Masiku ano, thupi labwino la amayi ndilofala kwambiri. Mkhalidwe wamakono wa kukongola, umene umalimbikitsidwa ndi atolankhani, ndi msungwana wodalirika, wanzeru, ndipo ambiri akuyesera kuti azifanane nawo. Ziribe kanthu kaya mukuchita masewera olimbitsa thupi kapena kuchita nawo pakhomo, chinthu chachikulu ndi chakuti mulimonsemo mudzabwera ku cholinga chanu - thupi lofewa komanso lokongola.
Pulogalamu yaumoyo ya amayi
Malingana ndi zolinga zomwe mumadzikonzera nokha, pulogalamu yanu ikhoza kukhala yosiyana. Ndi bwino kumanga ndondomeko yambiri musanayambe maphunziro anu - sikudzakulolani kuti mutseke.
Choyamba, yambani bukhu lapadera, limene mumalowa deta yanu yoyamba: kutalika, zaka, kulemera, chifuwa, chiuno ndi chiuno. Onetsetsani mwachidule fanizo lanu pagalasi ndikudziwe zomwe mukufuna kumenyana nazo. Kumbukirani kuti simungathe kukhala ndi zolinga zosatheka! Cholinga chanu chikhale chophweka, momveka bwino ndikuphatikizapo masitepe angapo, pokonza njira yomwe mungathe kukwaniritsa maloto anu.
Mwachitsanzo, munaganiza kuti mukhale okhwima pambuyo pokubereka, kuti musamalire m'mimba mwathu ndi m'chiuno. Choyamba, dikirani nthawi yomwe dokotala akukulimbikitsani kuchita popanda kuchita mwakhama. Pambuyo pa izi, pamene maphunziro anu sali owopsa kwa thanzi, mukhoza kupanga ndondomeko ndikupita ku cholinga chanu.
Mothandizidwa ndi thupi labwino, thupi ndi losavuta kuti likhale langwiro, koma kulikonse kumene mukufunikira kusinthasintha ndipo, makamaka, nthawi. Musaganize kuti mu sabata mudzabwezereranso mtsikana. Musachedwe, kuzisiya kwa miyezi ingapo. Pezani ntchito yanthaŵi yaitali.
Kotero, mutasankha pazovuta, mungasankhe pulogalamu yanu. Dziwani, ndizolakwika kupereka katundu kumadera omwe mumasamala kwambiri! Mwachitsanzo, popanda kuphunzitsa msana wanu, n'zovuta kupanga makina abwino. Choncho, zidzakhala zofunikira kuphatikizapo zochitika pamagulu onse a minofu, koma sankhani masewera 2-3 pa malo ovuta.
Mwinamwake mumakhalanso ndi lingaliro la zochitika zomwe zimafunika mu izi kapena choncho. Falls ndi mahi - chifukwa cha miyendo yokongola, masewera - pamabowo, zochita zolimbitsa thupi ndi zokakamiza - chifukwa cha mimba yokongola, makalasi ndi mavulo - chifukwa cha manja. Kapena, ngati mupita ku masewera olimbitsa thupi, omwe amafanana nawo. Mu maphunziro anu a zolembera ndikupanga ndondomeko (zosachepera 3 ntchito pa sabata), lembani ndondomeko yochita masewero olimbitsa thupi ndi kuchita masewera olimbitsa thupi. Pambuyo pa pulogalamu yanu yolimbitsa thupi ili yokonzeka, mukhoza kupita ku bizinesi. Musaiwale kamodzi pa sabata kuti muyese magawo a thupi ndikuwatsanitsa ndi omwe apitawo kuti muwone zotsatira. Ndipo kumbukirani, ngati simutopa pambuyo potiphunzitsa, zikutanthauza kuti palibe ntchito yambiri.
Kunyumba Kwathu: Zochita
Pofuna kupanga ndondomeko yophunzitsira kunyumba kumalimbitsa minofu ndikuwonjezera kuchuluka kwa kalori (zomwe zimathandiza kuchepetsa kulemera), mungagwiritse ntchito pulogalamu yosavuta imeneyi:
- Wotentha . Gwiritsani mutu, manja, mapazi, kugwira ntchito pamagulu onse.
- Zimalitsani minofu . Kuti mupite ku maphunziro, muyenera kutentha minofu yanu. Izi sizidzawawononge iwo. Pali zinthu zambiri zomwe mungachite: chitani mphindi 10 kapena muthamangire, tambani ndi chingwe chodumpha, kuvina ndi nyimbo zokondwera.
- Muzichita masewera olimbitsa manja . Tengani zitsulo m'manja mwanu (kapena, mwachitsanzo, mabotolo ang'onoang'ono a madzi).
Gwirani manja anu kutsogolo kwa inu, kuchepetsa ndi kuchepetsa maulendo makumi asanu ndi awiri. Yambitsani njira zonse 2-3. - Yesetsani kumapazi . Panga malupanga 20 ndi mwendo uliwonse.
- Chitani miyendo ndi mabowo . Chitani chiwonongeko, maselo 3 a nthawi 15-20.
- Muzichita masewera olimbitsa thupi . Kodi masewera, maselo 3 a nthawi 15-20.
- Muzichita masewera olimbitsa thupi . Ugone kumbuyo kwako, miyendo ikugwada pa mawondo, manja kumbuyo. Pukuta scapula kuchokera pansi, maselo 3 a nthawi 15-20.
- Yesetsani kumbuyo. Lembani m'mimba, gwetsani pansi panthawi imodzimodzi manja ndi miyendo, 3 maselo 15-20.
Pamapeto pake ndi zofunika kuchita machitidwe ena otambasula kuti muthetse minofu komanso kuti musamavutike tsiku lotsatira.