Kodi kuonda mwa chiuno. Zovuta zolimbitsa ogwira

moyo wathanzi kale mbe tsiku ndi tsiku. Ndipotu, monga iwo amati, mu thupi wathanzi - wathazi. Sizingakhale zofunika kuti thupi ndi wokongola. Koma bwanji kuti chidwi ndi wathanzi? Ndiko kulondola, ngati mukufuna zonse masewera olimbitsa thupi komanso kwambiri loyenera ya Zochita zidzatithandiza kupeza ndendende ang'ono ndi oyenera chithunzi. Vuto malo atsikana ambiri ndi akazi kwambiri wonse wa miyendo ndi ntchafu, ndipo tsopano tikambirana momwe kuonda mwa chiuno.

Kuyamba, iwalani za maswiti ndi zakudya kukhuthala, ali kwambiri chakudya chapadera. Ikani dongosolo lanu chakudya chanu. Mphamvu ayenera kukhala moyenera ndi pa nthawi yomweyo mosavuta. Zokonda anapatsidwa luso nyama, nsomba, zipatso ndi ndiwo zamasamba. Koma usakhale pa zakudya okhwima, mwinamwake thupi lanu lidzakhala zovuta ndi mphamvu kuchita masewera olimbitsa inu basi.

Kenako muyenera mwamphamvu ndisamacheze pamodzi ndi cholinga kuchita osachepera tsiku lililonse. Kenako mudzaona zotsatira anakhumba kale mu masabata ochepa chabe.

Kodi kuonda mwa chiuno - chakudya

Kuthetsa kapena kuchepetsa kudya zakudya izi: yokazinga, kusuta, kudya zakudya, sauces, makeke, okoma, ufa, nyama mafuta, sausages, mayonesi, mtedza, mbeu ndi msuzi puree. Iwalani za kudya usiku, ndipo pambuyo asanu madzulo malire ndi kapu ya kefir kapena otsika mafuta yogurt. Kumamwa kowirikiza madzi, makamaka kwa malita awiri tsiku.

Kodi kuonda mwa ntchafu - Zochita

Sikuti kupita ku olimba kalabu, mudzatha kuthana ndi kunyumba. Musati angalondole chiwerengero chachikulu cha kubwereza nthawi yoyamba. Zizakhala zovuta kwambiri chifukwa tsiku lotsatira. Yambani ndi njira limodzi aliyense zolimbitsa thupi ndi 10-15 reps, ndipo kenako inu azolowere ndi adzakupatsani mosavuta kuonjezera chiwerengero cha njira zitatu. Phunzitsani pa zenera lotseguka kapena panja pabwalo, ngati mukukhala m'nyumba.

Anyonyomala khoma kukuthandizani kuonda mu miyendo ndi ntchafu. Choncho, kudzuka khoma ndipo kanikizirani ndi wanu m'lifupi mapazi phewa padera, angaubweze molunjika wanu. Pokoka mpweya ndi pang'onopang'ono kuchepetsa nokha pansi mpaka maondo anu ali pansi pa makona a madigiri 90. Gwirani masekondi angapo, ndi kutulutsa monga bwino kubwerera ku malo ake apachiyambi. Kodi waika 2 maulendo 15 (nthawi yoyamba ndawala).

Kasinthasintha mapazi bwalo. Ntchitoyi kudzakuthandizani kuyeretsa mkati ndi ntchafu chapamwamba. Kugonera nsana wanu, limbitsani miyendo yanu ndipo ikani manja anu pafupi m'chiuno pansi. Kwezani mwendo umodzi ndi kulipanga 10 alili zozungulira lalikulu mu mobwerera malangizo kenako 10 - motsutsana. Chitani chimodzimodzi ndi mwendo wina.

Zochepetsera ntchafu ndi matako: chochita mu anyonyomala kwambiri - Imani chilili, kuika mapazi ake phewa-m'lifupi padera, manja kumbuyo mutu wake. Pang'onopang'ono kwambiri squat (nthawi yoyamba mu nthawi 20-30, ndiyeno 50) komanso pang'onopang'ono ndipo pang'onopang'ono kubwerera ku malo ake apachiyambi. A zolimbitsa zabwino matako a - kuima pa maondo ake, kupumula pa elbows wake, anaika phewa-m'lifupi padera. M'munsi kumbuyo si maondo, kumbuyo molunjika. Pa Nyamulani zachifalansa ndi anaweramuka mwendo likufanana ndi pansi monga inu kutulutsa zasiyidwa. Choncho muyenera kuchita kangapo. Chinthu chofunika kwambiri kuti aziona kupuma.

Zovuta wonse wathunthu mbendera, amene adzakhala ndi wachisomo ndi yosalala, monga mphaka - mapazi phewa-m'lifupi padera, chakuya ndi lonse squat ndi kuwongoka mwendo umodzi, kusuntha likulu yokoka kwa ena. Zidendene si chinang'ambika kutali, kumbuyo molunjika, matako kuikidwa. Ife tinakhala ndi pang'onopang'ono anagwedeza masekondi ndi masikono 10 pa phazi lina. Ife kuchita chinthu chomwecho. Lililonse mwendo kutambasula kotero 3 zina.

Ngati inu kuthana ndi tsiku lililonse kwa nthawi 2, sikuti nthawi yaitali, ndipo patapita miyezi ingapo mudzayamba yothandiza anzawo ndi anzawo nsonga mmene kuonda mwa chiuno!