1 MFUNDO
Pitirizani kuyenda mukamaliza masewera olimbitsa thupi
Mukamaliza kulimbitsa thupi kwanu, musayese kupuma, kwa buku pa sofa. Ngati mupitiliza kusuntha, metabolism yanu imakhalabe yokwera. Zochita zamtundu uliwonse ndizoyenera - kuyenda ndi galu, masewera akunja ndi ana, etc. Osangogona!
2 MFUNDO
Mangani minofu misa
Mphamvu zimayaka mu minofu, motero, minofu yambiri, imawotcha kwambiri ma calories. Wonjezerani cardio ndi kuphunzitsa mphamvu, idyani zakudya zomanga thupi - muyenera kupeza 1,2 - 1,5 g ya mapuloteni patsiku pa kilogalamu iliyonse ya kulemera kwanu.
3 MFUNDO
Osasankha njira yosalala
Mphamvu zimadyedwa mwachangu ngati mulibe malire pakuchita masewera olimbitsa thupi omasuka. Pitani kukathamanga ku paki, thamangani kukwera, kudumpha mabenchi, pewani pakati pa tchire ndi mizati ya nyali. Ndizovuta kwambiri, koma thupi limalandira chilimbikitso chowonjezera, ndipo njira yowotcha mafuta imachulukirachulukira.
4 MFUNDO
Idyani mwamsanga mukatha kuchita masewera olimbitsa thupi
Mukangomaliza maphunziro, idyani nthochi, mbale ya durum tirigu pasitala ndi chidutswa cha nyama, ndi kumwa kapu ya mkaka. Izi zidzakuthandizani kupezanso mphamvu ndi kumanga minofu. Njira yoyipa ndikudya ma carbs "ofulumira" monga chokoleti, tchipisi, ndi zina zotero.
5 MFUNDO
Wonjezerani mphamvu
Pang'onopang'ono yonjezerani mphamvu ya maphunziro, onjezerani masewera olimbitsa thupi atsopano - thupi limazoloŵera kupsinjika maganizo, ndipo kuti lipangitse kuti ligwiritse ntchito mphamvu zambiri, muyenera kulikweza kwambiri.
6 MFUNDO
Koma popanda kutengeka!
Kuchita masewera olimbitsa thupi sikuyenera kukutanthawuzani thupi ndi maganizo! Khalani ndi zolinga zomwe mungathe, yesetsani kuchita zomwe mungathe. Mafuta amawotcha bwino osati mukakhala "pa malire anu," koma mukamachita masewera olimbitsa thupi. Ndi pamene thupi limadya mafuta.
7 MFUNDO
Mpikisano waubwenzi sudzapweteka
Kusangalala kufulumizitsa kagayidwe. Chifukwa chake, pangani kubetcha ndi bwenzi - ndikupikisana!
8 MFUNDO
Muzifotokoza momveka bwino cholinga chanu
Pamene munthu ali ndi cholinga, ndiye kuti palibe mavuto ndi chilimbikitso. Ndipo ngati pali cholinga, ndiye kuti ntchitoyo yatha. Ganizirani za kulimbitsa thupi osati ngati muyeso kwakanthawi, koma ngati ndalama zanthawi yayitali m'tsogolo lanu. Kwenikweni, momwe izo ziliri.