Kuwala kwambiri khungu, tsitsi lonyezimira komanso mawonekedwe angwiro - chinthu choterocho chikuwona kubwerera kutchuthi. Zowona, zenizeni, zinthu ndizosiyana: Mwamwano amabweretsa ma kilogalamu awiri owonjezera omwe amapezeka pa buffet. Koma musathamangira kukhala achisoni! Adalemba pulogalamu yophunzitsira yomwe ingagwirizane ndi mkazi aliyense.
Koyenera Kuyamba
Asanabwereke, muyenera kuteteza zida zochepa zamasewera: Kuthandizira pamwamba, malaya opyapyala tatpon, zazifupi kapena mabwanampikisano komanso kuthamanga. Komanso, musaiwale kutenga ndi inu opindika rabara - adzatenga malo ochepa m'nyumba, koma sakanizani maphunzirowo. Ngati ndi kotheka, sankhani hotelo yomwe pali masewera olimbitsa thupi pang'ono, omwe angakhale ndi mndandanda wochepera.
Musanaphunzitsidwe muyenera kutentha
Chithunzi: Unclala.com.
Kuphunzitsa Kuphunzitsidwa
Musanayambe phunziroli, muyenera kutentha - kumbukirani moyo. Njira zabwino zokhalira ndi minofu ndikukonzekeretsa mtima kuti muletse - Cardio. Itha kukhala 5-10 mphindi zothamanga, kusambira, kukweza mu phiri kapena kudumpha m'malo mwake. Musaganize kuti gawo ili likhoza kudumphadumpha: minofu yosasunthika imavulala kwambiri kuposa momwe mukuganizira. Pamapeto pa kulimbitsa thupi, khazikitsani katunduyo kuti mugawire katundu pa minofu ndikufulumizitsa kuchotsedwa kwa lactic acid.
Dongosolo Lophunzitsira:
1. squats poyenda. Ikani chingamu pakati pachiuno. Imani bwino bwino, miyendo pamodzi. Phazi lamanja amapanga gawo kumbali, khwalangani pansi ndi pansi kapena pang'ono pansi - zonse zimatengera kusinthika kwa tendon yanu ya illelle. Bwerezani nthawi 10-15, ndiye chitani zomwezo mbali yakumanzere. Kuyandikira 2-3.
2. Kunyamula mbali ndi kumbuyo. Imirirani kuthandizo ndikugwiritsitsa ndi manja onse - itha kukhala mzati, kumbuyo kwa kama kapena china. Ikani chingamu pamlingo wa phewa. Tenga phazi kumbali, kenako bwerera ku malo oyambira. Osamapuma, tengani phazi. Kupereka miyendo yanu kupumula, miyendo inanso - kubwereza kwa 10-15 kokha ndi phazi lililonse munjira ziwiri.
3. Turost Turnch. Imani masokosi pa chingamu, mathero omaliza amatenga m'manja mwanu. Ndi msana wowongoka, pitani kukapita kumodzi ndi pansi. Bwerezani maulendo 10 mu 3-4.
4. Tsatirani zotchinga nokha. Pezani chipilala ndikutaya chingamu kudzera mu chingamu. Pitani pa 2-3 mapazi kuchokera pamenepo ndi nthawi yomweyo kukoka malekezero a chingamu. Poyenda, masamba anu ayenera kutsekedwa, ndipo amalima chipongwe kwa thupi. Nthawi 10 zokha mu njira ya 3-4.
Kokani zotchinga nokha, monganso masewera olimbitsa thupi
Chithunzi: Unclala.com.
5. Biceps. Kuthamanga maondo anu. Kanikizani chingamu pansi ndi bondo lamanja, tengani dzanja lamanja. Tengani mbali inayo - dzanja lamanja. Kokani chikonoko musanasinthe, kenako bweretsani ku malo oyambira. Bwerezani dzanja lomwelo. Nthawi zonse 10-15 zokha munjira ziwiri za njira ziwiri.