Mphunzitsi waku America wa nyenyezi tracy Anderson amapereka masewera olimbitsa thupi, omwe amafunikira nthawi ndi ndalama zake. Zimakupatsani mwayi kuchotsa "misampha yamafuta" m'mawondo ndi ntchafu zomwe zimakhala mwa anthu ochepa.
Chitani masewera olimbitsa thupi 1
Muyenera kukwaniritsidwa mphindi zitatu zokha, ndipo mutha kuzichita m'mawa, osatuluka pabedi kapena madzulo, musanagone. Mumalimbikitse kutsogolo kwa chiuno, mawondo ndi makina osindikizira.
Atagona kumbuyo, kwezani miyendo kumanja kumanja, kuwongola mawondo. Nawonso, pindani ndi kubweza miyendoyo pamalo oyambira, pomwe osayiwala kuti musunge pansi ndikusokoneza kutsogolo kwa ntchafu. Bwerezani zolimbitsa thupi ka 10, muyenera kumva kutentha kwamkati m'miyendo.
Mutha kuchita masewerawa kulikonse.
pixabay.com.
Chitani masewera olimbitsa thupi 2.
Kuti mulimbitse kumbuyo kwa chiuno, limbikitsani vutolo, mawondo ndi mawondo, gonani kumbuyo ndikukoka masokosi kwa ine momwe mungathere. Gwirani mawondo anu ndikutulutsa mapazi. Chofunika: Maseke iyenera kukhala nthawi yonseyo "pa iwo okha", ndipo timayesetsa kufikira matako ku zidendene. Bwerezani masewera olimbitsa thupi ka 10
Kulipiritsa - zofunda
pixabay.com.
.Chitani masewera olimbitsa thupi 3.
Atagona kumbuyo, kwezani miyendo yanu ndikuwakhazika pang'ono m'mawondo. Pangani mafa ndi miyendo yonse iwiri, kuvula matako kuchokera pabedi ndikuwuma pamwamba pa miyendo. Kuti mukwaniritse izi, kubwerezabwereza kobwereza, muyenera kumva kumverera kwa minyewa kumbuyo kwa chiuno, kumverera pang'ono.
Philip Kirkorov ndi Olen Gazmanov ndi ophunzira Irina Wiener
Instagram.com/fkirkorov.
Chitani masewera olimbitsa thupi 4.
Mumalimbitsa gawo lamkati la m'chiuno, kumtunda kwa miyendo, matako, osindikizira. Kwezani miyendo yanu kuti mukweze ndi mtanda. Miyendo yonseyi imakhala yovuta ndikuvala wina ndi mnzake. Tembenuzani mawondowo kuchokera tokha, kenako kubwerera pamalo ake oyambirirawo. Kusamvana ndikofunikira pano. Chitani nthawi khumi, kusintha miyendo.
Olga Buzova
Instagram.com/buzova86.
Chitani masewera olimbitsa thupi 5.
Ili ndi chinyengo, koma moyenera - Pitani panjira! Mukamapita, kutupa pang'ono ndi kumapazi. Yendani kwa mphindi 30-60 katatu pa sabata.
Edionin Tsymbalyuk-Romanovskaya
Facebook.com/vitudina.Remamonovskaya.