Maphunziro m'gulu la masewera othamanga amatipatsa ubwino wambiri. Choyamba, sitingathe koma kuchita masewera olimbitsa thupi, chifukwa timayang'anitsitsa ndi diso loyang'anira la mphunzitsi. Chachiwiri, ife tinalipiritsa ndalama kwa makalasi ndipo timangogona pamphepete - ndizowonongeka kopanda pake. Chachitatu, kufanana kwa magulu a gululi kumathandiza maphunziro. Kuyang'ana pa nkhope zovuta za oyandikana nawo pamtunda, zimakhala zosavuta.
Koma, sitidzakhala ndi mwayi wopita ku gulu la masewera. Izi ndi zoona makamaka kwa amayi achichepere omwe sangathe kuchoka kwawo kwa nthawi yayitali. Ngati muli ndi mphamvu zokwanira ndipo mukufuna kukhala oyenerera panyumba, kuchita masewera olimbitsa thupi sikovuta. Kulimbitsa thupi kunyumba kungakhale kochepetsetsa ndi njira yodalirika. Kukuthandizani zipangizo zamasewera zamtundu uliwonse, zomwe nthawi yathu yambiriyi zimaperekedwa m'masitolo. Koma m'maphunziro apanyumba, chinthu chofunikira ndi chilango cha mkati . Muyenera kukhazikitsa cholinga - masiku awiri, perekani osachepera theka la ola limodzi. Mosiyana ndi gulu la masewera, pakhomo mukhoza kuchita masukulu a nyimbo zomwe mumazikonda kapena kuyang'ana mndandanda wazotsatira. Izi sizosangalatsa!
Maphunziro olimbitsa thupi ayenera kuyamba ndi kusankha zisudzo. Kuti thupi lanu likhale labwino mu arsenal lanu likhale losiyana siyana.
Kuchita masewera olimbitsa thupi
Zing'onoting'ono ndizofunika kwambiri kuti thupi likhale lolimba. Akhoza kutenga nawo mbali pazochita za chifuwa ndi manja. Kwa makalasi oyambirira, ndibwino kuti musankhe makina opangira makilogalamu 5 kulemera kwake. Zopopera zilipo mu raba kapena vinyl, zonse zimakhala bwino komanso sizidzatuluka. Pazochita zolimbitsa thupi musapangitse kayendedwe kadzidzidzi, zonse zikhale zosavuta.
Kuchita masewera olimbitsa thupi kumalimbikitsa ndi kulimbitsa corset minofu, kulimbikitsa mpumulo wa manja. Mmodzi mwa otchuka kwambiri ndi squats ali ndi dumbbells. Pazochitazi, ndizofunika kwambiri kuti musabwerere kumbuyo, ndikuchepetse msana.
Zochita za manja - ichi ndi chinthu chosavuta chomwe mungachite pamodzi ndi zopopera. Dumbbell akukwera angakhale onse pamanja, komanso pamodzi. Komabe, musayese kudzipangira nokha komanso kuchita zambiri kuposa mwayi wanu.
Apelvic akukwera ndi katundu wa zopopera zimathandiza kulimbikitsa ntchito za matako. Ndipotu, kulemera kumawonjezeka ndipo katundu amakula. Ikani manja anu ndi zipsinjo m'chuuno mwanu, ndipo mupange mapepala osakanizika a pelvis.
Zochita ndi fitball
Maphunziro ophunzirira kunyumba amatha kuchitanso pogwiritsa ntchito masewera olimbitsa thupi. Chikhumbo ichi cha moyo wathanzi chatchuka kwambiri kuyambira zaka zapitazi. Amatchedwanso fitball ndipo amagwiritsidwa ntchito m'mayendedwe opangira mankhwala. Pa mpira wotere mungathe kuchita zochitika zilizonse: chifukwa cha makina osindikizira, m'chiuno ndi m'mabowo, pachifuwa ndi manja, kumbuyo. Nazi njira zingapo zomwe zingakuthandizeni kupanga masewera olimbitsa thupi kunyumba.
Tiyeni tiyambe ndi zofalitsa. Kulimbikitsa minofu ya m'mimba kudzakuthandizani kukweza, kugona pa mpira. Kusamvana pa fitball kumapangitsa zochitika pamasewera, chifukwa mpira ukukwera pamwamba, kumathandiza kupanga ascents.
Kupititsa patsogolo mpumulo wa m'chiuno kuti ugulire m'mimba. Kuti muchite izi, manja anu pansi, pitirizani kukweza miyendo yanu bwino, pogwiritsira ntchito zosavuta izi minofu ndi malo omwe cellulite omwe timadana nawo kwambiri imalimbikitsidwa.
Manja ndi chifuwa zingalimbikitsidwe ndi ntchito zotsatirazi. Ingokhalani pa malo a lotus kapena kuyima pa msinkhu wathunthu, ikani mpira patsogolo panu ndikuupachika ndi manja onse awiri. Kodi mumamva momwe minofu yanu imakhalira? Kotero, chirichonse chikuchita bwino.
Kukhala ndi fitball panyumba kudzakuthandizani kukhala ndi mawonekedwe opanda khama, ndipo makalasi pa fitball adzasangalala ndi zosangalatsa. Mukamagula mthandizi wotere, muyenera kumvetsera kutalika kwake. Choncho, ngati mutakhala pa fitball, miyendo yanu iyenera kukhala kumbali yoyenera pansi. Ichi ndi chitsimikizo cha kukula kwa mpira.
Kunyumba Kwathu
Kuchita zolimbitsa thupi kunyumba sikungokhala zochitika zapadera. Ndiponsotu, mukakhala ndi thanzi labwino mukhoza kutembenuka ngakhale kukonza nyumba. Choncho, ndibwino kuti musagwiritsire ntchito phula, komanso musagwidwe pansi pamabondo anu. Zochita zogwira mtima kwambiri zokhutira panyumba zimayenda m'kati mwazumwa zazing'ono, pomwe kumbuyo kwa ntchafu kumasunthidwa, zomwe zimateteza cellulite.
Kawirikawiri, kukhala wathanzi kumatipatsa mwayi wina. Ndipotu, tikhoza kusankha bwino zomwe timakonda, ndikupanga zovuta zathu, zomwe sitingathe kuchita m'kalasi ya masewera. Pali chinthu chimodzi chokha chotsalira - chikhumbo ndi kudziletsa.