Zochita za m'mimba

Zimakhala zovuta kukumana ndi munthu yemwe sanamvepo zovuta kumagwirizanitsa ndi ntchito ya m'mimba. Vuto lalikulu kwambiri ndi kudzimbidwa, komwe kumawonetseredwa ndi kutupa, kulemera ndi kupweteka. Pofuna kusintha vuto lanu ndi kuchotsa vutoli, mukhoza kuchita masewera olimbitsa thupi m'mimba. Kuchita masewera olimbitsa thupi kumathandiza kuwonjezera kupingidwa kwa thupi, kuchotsa nkhawa ndi kusokonezeka. Zotsatira zabwino zimaperekedwa ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi, cardio-loading komanso ngakhale masewera a m'manja.

Zochita za ntchito ya m'matumbo ndi kuvomereza

Choyamba pa malamulo ena omwe ndi ofunikira kulingalira kuti apindule ndi maphunziro:

1. Ndikofunika kuti muzigwira ntchito tsiku lililonse, mpaka ntchito ya m'matumbo ikhale yachibadwa. Pambuyo pake, n'zotheka kuchita katatu pa sabata monga kupewa.
2. Kutalika kwa maphunziro sikuyenera kukhala osachepera mphindi 20. Ndibwino kuti tizichita nthawi yomweyo ndipo ndi bwino kuchita izi m'mawa mutadzuka.
3. Kuti tipeze zotsatirazo, ndikwanira kuphatikizapo zovuta 3-4 zozizira kuti muthetse matumbo. Nthaŵi zambiri, ziyenera kusinthidwa kukhala zosankha zambiri.
4. Kusuntha kulikonse kuyenera kubwerezedwa nthawi 15-20.

Tiyenera kuzindikira kuti kuchita masewera olimbitsa thupi, kumapereka katundu ndi minofu, zomwe zimakulolani kuchotsa masentimita owonjezera ndikupanga minofu ya osindikiza.

Masewero olimbitsa thupi m'matumbo:

1. Zotsatira zabwino zimaperekedwa ndi masewero olimbitsa thupi . Imani mwalunjika, kuyika mapazi anu pambali pa mapewa anu, ndi kusunga manja anu m'chiuno. Kutsegula m'mimba, kumatulutsa chifuwa pamimba, kenako, kutulutsa mpweya, kukoka kwambiri. Gwiritsani masekondi pang'ono ndikuyesanso.
2. Ntchito yosavuta, koma yogwira ntchito yopangira matumbo ndi "njinga". Khalani pamsana panu, kwezani miyendo yanu kuti ikhale yoposera pansi, ndipo kenako muiweramire pambali. Ikani manja anu kumbuyo kwa mutu wanu ndi kuyika mabala anu kumbali. Tengani zopotoza zowonongeka, kukokera chigoba ku bondo losiyana.
3. Khala kumbali yako ndi kukokera mkono wako pansi, ndipo wachiwiri akuyang'ana pansi patsogolo pako. Amayendayenda ndi mwendo wowongoka. Bwerezani kumbali zonsezo.
4. Khalani pansi ndi kutambasula miyendo yanu patsogolo panu. Khalani patsogolo, kuyesera kukhudza mapazi ndi manja anu. Chitani chilichonse pang'onopang'ono, popanda kusuntha mwadzidzidzi.
5. Imani bwino ndi mapazi anu pamapazi. Tengani mitsinje, mutambasule dzanja lanu, ndi kukokera iyo kulowera.