Okongola ndi releny atolankhani pamimba. Kodi kulenga izo?

Ndi wokongola komanso amadzisamalira atolankhani pamimba - loto la munthu aliyense, ziribe kanthu wamwamuna kapena wamkazi. Chilakolako kuyang'ana anzeru ndi wokongola munthu aliyense. Monga chotsatira thupi lako mu dongosolo mu nthawi yaifupi zotheka? Izi si ovuta, chinthu chachikulu - kuti iwo adzathe kugwira Zochita kwa atolankhani kuchita cardio kuthandiza kuwotcha zopatsa mphamvu ndi kusunga thupi lonse mu mawonekedwe abwino, komanso kutsatira zakudya yaing'ono.

Chinthu chofunika kwambiri thandizo atolankhani pamimba ndithudi kusonyeza kuti ziyenela kuchitidwa osachepera 4 pa sabata. Kuti iyende mofulumira, muyenera kuthana ndi tsiku kwa 40-50 Mphindi. Yophunzitsa kusankha - pa nzeru zanu.

Losavuta ndi yabwino kwambiri thupi mbali pakati ndi chapamwamba atolankhani - kupindika. Supine malo, mapazi pang'ono onse kuposa mafupa m'chiuno, anawerama, manja kumbuyo mutu wake. Yambani yosalala nyamuka nyumba, pazipita womwetula tsamba kuchokera pansi. N'zachidziwikire kuti ayenera kukhala osachepera nthawi 30, ngati inu mutero, izo likukhalira, kuchita mwangwiro kwambiri. Komanso complicating kuchita izi. Pamene kukweza thupi nalonso amakopeka miyendo onse m'chifuwa mwake, kotero inu kuchita minofu ya atolankhani m'munsi. Mundisonyeze nthawi osachepera 30. Iwo m'pofunika kuchita osachepera 2 likuyandikira.

Ntchito yotsatira amatchedwa "lumo". Udindo wa atagona pansi, m'munsi kumbuyo mwamphamvu mbamuikha pansi, ndi kupewa kupinda kusunga katundu pa msana. manja kumbuyo kwake mutu wake loko wa, kukweza miyendo digiri 90, pamene miyendo sayenera ndichotse. Kwezani thupi chapamwamba ndi miyendo m'munsi kutembenukira kwa kufanana ndi pansi, koma osati kukhudza izo. Machitachita olimbitsa thupi m'malo zovuta, m'pofunika kuchita nthawi osachepera 20 waika 2-3 osachepera.

Mu ichi ikukoka atolankhani sikuthetsa kumeneko. Ntchito yotsatira - kwa oblique minofu m'mimba. Pamene izi adamulowetsa ndipo m'munsi atolankhani pamimba. Bodza pa nsana wanu, mapazi pang'ono onse kuposa mafupa m'chiuno, anawerama pa mawondo, manja kumbuyo mutu wake. Yambani masamba Vulani pansi, kumangitsa mwendo kuti chifuwa ndi zosiyana chigongono amayesetsa kuwafika mwendo wopindidwa. Chitani zizichitidwa nthawi zosachepera 30 kuti amene adzabweretse 2-3 malingana wowona wa thanzi.

Press mimba amuna ndi lofunika kwambiri monganso mmene ndi akazi. Zochita izi ali oyenera mwamtheradi aliyense, Chofunika kwambiri pa ntchito yawo - kutsatira njira kukhazikitsa, kenako mudzatha kudzitama mpumulo mpweya ndi torso. Ndi zothandiza atolankhani cardio kuthandiza kuwotcha mafuta osafunika m'dera la m'chiuno ndi mimba. The cardio yabwino kwambiri ikutha, ngati inu sangathamange, pitani pa dziwe losambira, kukwera njinga kapena wodzigudubuza skates, kudumpha chingwe. Zochita izi zonse kudzakuthandizani kukhalabe thupi lako mu mawonekedwe abwino ndi kuchotsa kulemera owonjezera.

Pamaso pa kalasi kuchita kulimbitsa thupi pang'ono kuti konzekera gulu ndipo sangathe kuonongeka. Zochangamutsa zingaphatikizepo tilts pambali, sitepe makwerero, masitepe ndi zina Zochita kuwala izo popanda katundu.

Kuwonjezera pa Zochita pa atolankhani pamimba ndikofunikira kusunga osachepera osati zakudya okhwima kwambiri. Pakuti starters, inu simungakhoze kudya maola 2 isanayambe kapena itatha kulimbitsa thupi ndi. Zolemba malire zotheka kumwa chikho cha 1% yogurt. Komanso zakudya n'kofunika wokonzeka kuthana ndi mankhwala ufa, maswiti, nayenso mafuta zakudya zakudya zomwe zili chakudya, asungike yochepa ndi ntchito iwo makamaka m'mawa. No zoletsa akhoza kudya masamba obiriwira (nkhaka, amadyera, zukini, kabichi, burokoli ndi masamba ena). Musiye mowa bwino ndi kuwanyeketsa iwo pang'ono, magalasi monga 1-2 vinyo wofiira kapena woyera sangachite zoipa zilizonse, pa mwake thandizo prophylaxis ndi matenda a mtima ndiponso a khansa.