Zochita za ntchafu zochepa

Kwa amayi ambiri ndi chiuno chomwe chimakhala chovuta kwambiri. Makamaka izi zikugwiritsidwa ntchito kwa iwo omwe ali ndi mtundu wa chiwerengero cha "peyala", ndiko kuti, chosavuta pamwamba pazomwe zili pansi. Ngati mtsikanayo ali ndi mafuta ochepa, muyenera kuyang'anitsitsa nthawi zonse zakudya komanso kuchita masewera olimbitsa thupi kuti muchepetse thupi lanu.

Kodi ndiyenera kuchita chiyani kuti ndichepetse kulemera?

Kutaya thupi kuyenera kutengedwa mosamala. Zimatheka mwa njira imodzi: Zakudya zomwe zimadza ndi chakudya ziyenera kukhala zochepa kusiyana ndi zomwe zimafunika kuti thupi likhalemo. Kuchita izi, kuchepetsa kudya kwa kalori, kapena kuonjezera kugwiritsira ntchito makilogalamu, komanso mogwira mtima - yesetsani njira zonse ziwiri zofanana.

Ngakhalenso zovuta kwambiri zowononga kulemera kwa m'chiuno sizigwira ntchito ngati mukudya kwambiri molakwika, kudya kwambiri calories kuposa momwe mukusowa. Kuti musinthe zakudya zanu, zoyambira ndizofunikira kusiya zonse ufa, zokoma ndi mafuta. Iwo samanyamula thupi kalikonse, kupatula kukwera shuga m'magazi ndi zoperewera zopanda mphamvu, zomwe zimangothamanga mofulumira mafuta mu madera ovuta.

Choncho, musamangoganizira zolakwika komanso musamafune kuchepetsa thupi lanu pogwiritsa ntchito miyendo yochepetsera makoya anu osasintha zakudya zanu. Ndikoyenera kuzindikira kuti kutaya kwa thupi kumalo sikungatheke - kupanga zovuta kumachiuno, umangowonjezera kuthamanga kwa magazi ku ziphuphu ndi kumangitsa minofu. Ndikofunika kusiyanitsa minofu ya adipose ku minofu ndikumvetsetsa kuti kulemera kwake kumayikidwa makamaka pa chiwonongeko cha minofu ya adipose, ndipo kuchita masewera kumakupatsani inu kutentha makilogalamu ndi minofu. Ngati thupi lanu lachibadwa ndi loti ma ntchafu ndi malo ovuta, khalani okonzekera kuti zidzakutengerani nthawi yaitali kuti mumenyane ndi mafuta. Musati mudikire zotsatira mu masabata osachepera 3-5. Kukonza zotsatira, zimatenga miyezi 3-6.

Zochita za ntchafu zofulumira

Choyamba, tenga kalendala kapena ndondomeko ya tsiku ndi tsiku ndipo pangani ndandanda ya ntchito yanu. Ndi bwino kuchita tsiku lililonse. 3-4 nthawi pa sabata. Ngati simukudzipereka nokha ntchito, ndiye bwino kuti muzichita tsiku lililonse kapena kuonjezera chiwerengero cha njira.

1. Imayima, miyendo ndi yayikulu kuposa mapewa, zala zakunja zili kunja, manja ali molunjika patsogolo. Lembani pansi pamtunda, kufoola mabowo. Khala pansi, kuwerengera 5 ndikukwera. Ikani 3 kubwera nthawi 15. Zimakhulupirira kuti izi ndizogwiritsira ntchito bwino kwambiri mafupa anu.
2. Lembani m'mimba mwanu, manja anu pamakowa anu, miyendo yanu ndi yolunjika. Kwezani miyendo yanu, ndipo, kufooketsa minofu yanu, kuchepetsa ndi kuchepetsa maulendo 10. Yambitsani njira zonse 2-3.
3. Kugona kumbali yakumanja, wotsamira pa mkono ukulungama pa chigoba ndikugulira mwendo "wapamwamba" pa bondo, ndikuupumula pansi pamaso pako. Mphindi wachiwiri ukukwera katatu mokwera momwe mungathere, kuugonjetsa pang'ono pa bondo. Kenaka, chitani zojambulazo kumbali ina. Ndikofunika kubwereza zochitika zonse katatu.
4. Atawerama, manja ake ali olunjika, akutambasula patsogolo pake. Pansi, pendetsani thupi kumanzere. Bwererani ku malo oyamba ndi kubwereza zochitikazo kumanja. Pangani mobwerezabwereza 10. Njira 2-3.
5. Imani pa bondo lanu lamanzere, khulupirirani pa manja owongoka. Tengani phazi lanu lamanja kumanja ndi kumbuyo, liwongolereni, gwirani pansi ndizitola. Kenaka tsambulani mwendo ndikuchita zokwanira 10 zozungulira. Bwerezani phazi lakumanzere.
6. Musaiwale za ubwino wochita masewera olimbitsa thupi: kutayika m'chuuno ndikofunika kuyenda kwambiri, kuthamanga, kukwera masitepe kapena kukwera njinga, komanso kuchita masewera olimbitsa thupi . Mogwirizana ndi masewera olimbitsa thupi ndi zakudya, izi zimapereka zotsatira zabwino!