Ntchito yabwino kwambiri kuwonda

Anthu ambiri molakwa njira yaikulu ya kuwonda onse zakudya. Ndipotu, zakudya si mothandizidwa ndi zofuna kukhetsa thukuta, sangathe kuzitsogolera ku mukufuna. Njinga ntchito kwambiri kufulumizitsa ndondomeko yomenyera kulemera muyeso, potero kuchepetsa nthawi imene thupi limataya chifukwa chakudya zakudya zofunikira (zomwe nthawi zambiri kumayambitsa matenda). Komanso kuchita masewera olimbitsa thupi chingalepheretse zosasangalatsa mawonetseredwe kunja kuwonda (mwachitsanzo, pang'onopang'ono othandiza khungu). Choncho, m'nkhani ino Ndikufuna kuganizira bwino kwambiri thupi kuwonda, zovuta, komanso ena a m'madera ambiri mabvuto. Werengani nkhani wathunthu, mudzakhala anadabwa n'zosavuta kupeza mawonekedwe okongola ndi thupi lathanzi nthawi yomweyo.

Choyamba, I kuona kuti kuti achite Zochita yabwino kwambiri kuwonda, palibe kupita ku mtengo masewera othamanga, zonse chisoni ndalama zoonjezera anakhala ndi nthawi. Kuchita Zochita kunyumba muyenera M'sitolo pa zovala masewera ndi nsapato. Chirichonse ayenera kukhala zachilengedwe ndi zosavuta. Inunso muyenera ena dumbbell kapena wokha, koma ndi mphamvu ya kusintha kulemera. Ngati anakhumba, inu mukhoza kugula mphasa kwa kapena yoga olimba kuti mchitidwe anali mosangalala.

Pomwepo kusankha pamene masana inu kuchita Zochita kwa kuwonda. chakuti iwo kukhala zonse ndi kugwira bwino pa nthawi yomweyo, mwinamwake Impact adzakhala ali otsika kwambiri. Kumbukirani losavuta ochepa ndi malamulo omveka bwino:

1) Sitima osati anachita kale kuposa pambuyo maola 2 kudya ndi kugona.

2) osachepera ola pambuyo zolimbitsa thupi sangathe kudya kanthu, yekha analola kumwa koyera si enaake madzi.

3) The intervals mulingo woyenera kuphunzitsa - 11,00 - 13,00 ndi 17.00 -19.00.

4) Maphunziro iyenera kuchitikira kamodzi pa masiku awiri.

Musanayambe ntchito Zochita yabwino kwambiri kuwonda (mfundo ngati wina uliwonse), muyenera konzekera ndi kukonzekera thupi maganizo m'tsogolo. Izi zikhoza kuchitika mu mphindi zochepa kuthamanga ndi miyendo anamuukitsa. Ndikutsatira amene torso kuti mbali zina 15-20. Kuphedwa kwa malo otsetsereka adzatenga za 4-6 mphindi. Ngati panali maganizo "chidzalo" ndi kutentha mu minofu - mwakonzeka kuti kulimbitsa thupi ndi.

Choyamba, mukhoza kuchita ntchito yabwino kwambiri kuwonda, imakhudza akatumba onse a thupi. Mwachitsanzo, masewera olimbitsa thupi zabwino kwambiri - anyonyomala. Pamene anaphedwa ndi thupi amathera mphamvu, ndi mwendo minofu amawapopa. zolimbitsa kumawonjezera Mwachangu kupuma moyenera ndi kaimidwe. Kotero, ife zimakhala poyambira malo (hereinafter - ip): kuima, ndi miyendo paphewa-m'lifupi padera ndi mapazi anu mwamphamvu mbamuikha pansi. Squat monga otsika ngati n'kotheka, koma kubwerera pa nthawi yomweyo kukhala mosabisa. Squat - kupuma, kudzuka - kutulutsa. Zochita zonse ziyenera kuchitidwa ngati kuchuluka mwamsanga momwe inu mungathere, nthawi zambiri adzakhala chinkhoswe, kotero adzakhala wokhoza kuchita zambiri.

Iwo ali ndi wapadera malo ogwira Zochita kwa slimming mimba. Ena mwa iwo anadzipereka kwa atolankhani m'munsi, ndi zina - pamwamba. I.p:. Bodza pa nsana wanu pa mphasa, adzagwira chinthu lokhazikika. Miyendo ayenera kukhotetsa pa mawondo ndi anamuukitsa pamwamba pa mutu wake pa kutulutsa pamene kutsitsa - pokoka mpweya. Pakuti ntchito yotsatira muyenera kukonza mwendo Mwachitsanzo, kupumula zala zanu pansi pa Sofa ya. Miyendo unakhota pa mawondo ndi Sachita mutu wake m'chifuwa, manja clasped pa loko wake m'mimba. Thupi pa kutulutsa sanatchule kuti masamba kukhudza pansi, pa mpweya kubwerera ku malo koyamba

Kuchita zotsatirazi kungathandize m'chiuno mwanu n'kakang'ono. Kutenga ndodo yaitali (za 1.5 m), nachiyika pa mapewa ake, atagwira manja pa mphepete. Imani ndi mapazi phewa-m'lifupi padera ndi kuchita torso likufanana ndi pansi, nkuyamba kutembenuka mu dzanja, osati kuvomereza ndodo.

Kuitana ogwira thupi kuwonda dzanja, tiona zotsatirazi:

- Kankhani akuluakulu pakama (poyamba zovuta mapazi ako pamodzi, ndiye ife tikhoza kuika pa m'lifupi phewa popanda);

- amachitira ndi dumbbell "Nyamulani" ndi "Kulumikizana". Kuchita woyamba kukhala chimodzimodzi kuima ndi kutambasula manja anu pamodzi thupi. Pa 1 - unakhota elbows, 2 - kupasuka mu dzanja, 3 - kubwerera ku i.p. Kuchita "Kulumikizana" pogona pa mphasa, mikono ndichotse pa elbows ndi padera. Pa 1 - atseka manja pa 2 - chilekano. Chitani "mlatho": kudzongoka, manja pa nthawi ino anawonjezera kuti bere; 1 - manja mmwamba, 2 - chomera kwa pazipita dzanja mutu 3 - manja mmwamba, 4 - pamaso kudya; lililonse malo dzanja ayenera atathana masekondi angapo.

Ntchito osachepera mwezi Zochita izi ndi kuchotsedwa zakudya okha zoipa ndi zakudya mkulu-kalori, mudzakhala anadabwa, powona momwe inu anakwanitsa kuyandikira ganizoli.