Chakudya chimodzi sichitha kulemera. M'malo mwake, mutha kulemera kwa iwo popanda masewera, koma mungapeze chiyani mukubwezeretsa kuvutika kwa sabata ndi njala? Thupi lotopa, chifuwa chogwa, makamaka poonekera cellulite , khungu limapachika flabby, palibe mphamvu yotsalira kuti igwire ntchito yanu.
Ngati mutaya kulemera, onetsetsani kuti mukuganiza za zochitika zolimbitsa thupi: zosavuta, zogwira mtima, komanso zofunika kwambiri, zomwe anakukondani. Kutaya kulemera kokha pa zakudya popanda kusuntha, mumataya minofu ya minofu, ndipo mafuta satsalabe.
"Chozizwitsa" ichi chiri ndi kufotokoza kosavuta: mapuloteni ndi osavuta kusintha kuti akhale mphamvu ya mafuta kuposa mafuta. Kuphatikiza apo, mafuta ophimba pa ntchafu zathu, miyendo, mimba inkaikidwa mosamala ndi thupi kuti ikanyamula mwanayo. N'chifukwa chake popanda kukhudzidwa kwina, sizingakhale zosavuta kugawana ndi mafuta owonjezera.
Muli ndi chisankho chimodzi - sankhani zakudya zolimbitsa thupi (popanda njala yomenyana ndi zakudya zofunikira kwambiri), Komanso musankhe masewero olimbitsa thupi tsiku ndi tsiku.
Kodi ndi katundu wotani?
Izi timasankha pakati pa aerobics, kuthamanga, masewera olimbitsa thupi, ndi zina zotero. Ndipo thupi silikusamala zomwe timagwiritsira ntchito mphamvu. Chotsani nyumba yanu, kukwera masitepe - zonsezi zimagwiritsa ntchito mphamvu, zomwe zikutanthauza kuti zimatipangitsa kuti tiyambe kuyaka mafuta. Zochita masewera olimbitsa thupi ndizowonongeka chabe kwa mphamvu.
Kuti apange thupi, kuti likhale lokwanira ndi zotanuka, kutsuka mbale ndi kupukuta sikokwanira. Ndicho chifukwa chake ntchito yabwino kwambiri yolemetsa imaphatikizapo osati katundu wokhayokha wa mafuta, komanso mphamvu zolimbitsa thupi.
Choncho, timapereka chidwi chanu chochita bwino kwambiri pochita kulemera.
- Tinatambasula manja athu ndikuyamba ndi kutentha.
- Manja amakwezedwa mmwamba, dzanja lamanja limatsitsika, lamanzere pamwamba pa mutu, ife timatambasula kumanja katatu. Zomwezo timabwereza kumanzere.
- Timayendetsa manja patsogolo pathu, tikuchita m'malo omwewo. Timapitiriza kuyenda, tikukweza manja athu kumbali, timatsitsa manja ndi kuwalera. Sitiimitsa masitepe, timaphatikizira manja athu ndi ziboda ndi unclasp. Timapanga mphamvu zowonongeka, kugwedezeka ndi kusinthasintha manja athu pamakona.
- Kudula, timachotsa manja athu kutsogolo ndi kumbuyo. Yambani msana wanu ndi kuponyera manja anu mmbuyo. Timapindika.
- Tikukoka kumbali ndi dzanja lamphamvu pamitu yathu.
- Manja akugwedera pamakonawo amatembenuzidwa kumbali, atembenukira katatu kumanja ndikuyika manja athu palimodzi. Zomwezo kumanzere.
- Timayamba kusinthasintha mphiri. Timakulitsa matalikidwe mwa kulumikiza zida patsogolo pathu. Timapweteka ndi manja owongoka.
- Tikukoka, kulumikiza manja athu mu thumba kumbuyo kwathu, ndipo timabwereza.
- Apanso timatengera manja athu m'thumba kumbuyo kwathu, kusunga malowa kutsika ndi kukweza mutu wathu.
- Manja asokonekera, timatambasulira mutu kumapewa.
- Manja pa chiuno, tembenukira ku dzanja lamanja / lamanzere.
- Manja ndi mutu, timanyamula cholemera kuchokera kumtunda umodzi kupita kumalo ena, kutembenukira kumakolo a pelvis.
- Timathamanga m'malo.
- Kudumpha: masokosi pamodzi ndi pamodzi; kudumpha pambali, ndi kuchedwa kuthawa; kulumpha mmalo mwa msinkhu.
- Tikukoka kumbali, kutsogolo kwa dzanja pamwamba pa mutu. Mukamachita zimenezi, bwerani bondo ndikuwerama paondo.
- Ife timapanga sitepe mopepuka, kuthyola mwendo wambuyo.
- Timaponyera mwendo mozungulira diagonally.
- Timayambitsa katatu: sitepe yaing'ono, yaying'ono komanso yayitali ndi kuukira.
- Ife timachititsa kusokoneza kwachitatu.
- Timabwereza chimodzimodzi kuchokera ku masewero olimbitsa thupi 15 mpaka mchiwiri chachiwiri.
- Timathamanga m'malo.
- Timadula kulemera kuchokera ku mchiuno umodzi kupita ku chimzake.
- Pita kutsogolo, manja kumachiuno, kuwerama pansi penyani mmwamba.
- Kwezani manja anu ndi kupanga 3 otsetsereka, mutambasule manja anu pakati pa miyendo yanu.
- Dzanja limodzi kumbuyo kwa mutu, wachiwiri molunjika. Pangani makomo oyendetsa.
- Pitirizani kutsogolo ndi dzanja kumbuyo kwa mutu, kuwuka, kupindika, kusintha manja ndikubwereza kutembenukira kumbali ina.