Amayi ambiri, ngakhale omwe amasamala kwambiri za mawonekedwe awo, posakhalitsa amakumana ndi vuto monga mafuta am'mimba. Koma tikukutsimikizirani kuti mimba yaying'ono ndizochitika zachilendo, chifukwa pamlingo wina umateteza ziwalo zathu zamkati ndikukonzekeretsa mkazi kukhala mayi wamtsogolo. Ngati izi sizikutsimikizirani, tikukulangizani kuti mugwiritse ntchito masewera asanu ndi atatu odziwika bwino omwe adapangidwa kuti amenyane ndi maselo amafuta ochulukirapo pamimba.
Izi zolimbitsa thupi zimapangidwira azimayi omwe alibe kutupa kwaukazi, kuvulala komanso kulemedwa kwathupi.
Ubwino wofunikira wa masewerawa ndikuti amakulolani kuti musagwiritse ntchito minofu ya m'mimba, komanso mikono, msana ndi miyendo. Chifukwa cha izi, mumawotcha ma calories ochulukirapo. "Eyiti" odziwika bwino amaphatikiza mphamvu zonse ndi aerobic katundu. Amathanso kuyambitsa osati makina apamwamba okha, monga ena amachitira, komanso apansi, omwe angakhale othandiza kwambiri.
Pa maphunziro onse a maphunziro, yesetsani kumamatira ku ntchito yaikulu: kupuma kwambiri, kukoka m'mimba mwako momwe mungathere, ngati mukuyesera kukhudza msana wanu ndi mimba yanu. Kutentha kotereku kumakupatsani mwayi wogwiritsa ntchito makina osindikizira apansi. Komanso, panjira yopita ku abs wangwiro, musaiwale za kudumpha, zimakupatsaninso mwayi wotaya zopatsa mphamvu zama calorie.
Musanayambe masewera olimbitsa thupi, musaiwale kutenthetsa thupi lonse, izi zidzakuthandizani kutenthetsa ndikupewa kuvulala kwamtundu uliwonse ndi kutambasula. Kuti muchite izi, zidzakhala zokwanira kudumpha pa chingwe kapena kupotoza hoop kwa mphindi zingapo. Muyenera kuchita izi zosaposa katatu pa sabata. Musaiwale kupuma kwa mphindi zingapo mukamaliza masewera olimbitsa thupi "3" aliwonse kuti mupewe kulemetsa thupi.
Kuchita masewera olimbitsa thupi 1. Squats.
Imirirani molunjika mapazi anu motalikirana ndi mapewa. Kokani m'mimba mwanu pogwiritsa ntchito minofu ya m'munsi mwa m'mimba ndipo yesani kukweza bondo lanu lakumanja kumimba mwanu. Tsopano muyenera kuchita 15 squats pa mwendo wakumanzere, kenaka sinthani miyendo ndikuchitanso chimodzimodzi pa mwendo wakumanja.
Zochita 2. Pendulum.
Imirirani molunjika manja ali pa lamba wanu. Tsopano yesani kujambula m'mimba mwanu ndikupinda nthiti zanu zapansi pang'ono m'chiuno. Pamalo awa, tumizani kulemera kwanu ku mwendo wanu wakumanja, ndikuwonjezera kumanzere kumbali. Mothandizidwa ndi kudumpha, sinthani miyendo kangapo, mukuchita izi kwa mphindi zosachepera 2.
Zolimbitsa thupi 3. Kupotoza.
Ikani mapazi anu motalikirana ndi mapewa. Kokani m'mimba mwanu, pindani mu squat mpaka mufike kufanana pakati pa chiuno ndi pansi, tsopano pendekerani thupi lanu lonse. Tambasulani dzanja lanu lamanja ku mwendo wanu wakumanzere, kwinaku mukupotoza ndikumangitsa abs yanu. Pa mwendo uliwonse muyenera kuchita masewera olimbitsa thupi 15.
Zolimbitsa thupi 4. Dzanja ndi phazi.
Wongolani, kwezani mwendo wanu wakumanzere, bwererani. Kwezani dzanja lanu lamanja mmwamba, yesetsani kufikira chigongono chanu mpaka bondo. Izi zichitike mwachangu momwe mungathere, masewera olimbitsa thupi 60 pa mwendo uliwonse.
Zolimbitsa thupi 5. Kudumpha.
Malo oyambira ndi ofanana ndi am'mbuyomu. Timadumpha kudumpha kuchokera kumwendo umodzi kupita ku umzake, kwinaku tikukankha minofu ya m'munsi. Timachita masewera olimbitsa thupi kwa mphindi 2, kuthamanga kwa makalasi ndi munthu payekha.
Zolimbitsa thupi 6. Mill.
Ikani zolemera zanu zonse pa mwendo wanu wakumanzere. Kenako pindani mwendo wanu wakumanja ndikubweretsa bondo m'chiuno mwanu. Phinduzani pang'ono, tambasulani dzanja lanu lamanja mmwamba ndi kumanzere kwanu. Kwa masekondi 30, sinthani manja, potozani thupi lonse ndikubweretsa dzanja lanu lamanzere mmwamba, mukukhalabe pa mwendo umodzi, kutsanzira kayendedwe ka mphero. Sinthani miyendo ndikuchitanso izi.
Zolimbitsa thupi 7. Squat-dumpha.
Kuchokera pamalo oyambira "mapazi m'lifupi-m'lifupi padera" khalani pansi, kudumpha, kuti miyendo isasinthe "mapewa-m'lifupi".
Zochita 8. Imani pa mwendo umodzi.
Imirirani molunjika, tumizani kulemera kwanu ku mwendo umodzi, pamene mukukoka m'mimba mwanu momwe mungathere. Pamalo "wowongoka", pindani kutsogolo kuti zala zikhale pamtunda wapakati pa mwendo wapansi. Muyenera kuchita masewera olimbitsa thupi 15 pa mwendo uliwonse.
Kuti muchepetse mimba yanu, muyenera kuchita masewera olimbitsa thupi pafupipafupi, koma musaiwale za zakudya zopatsa thanzi. Zakudya zanu ziyenera kukhala ndi fiber, mapuloteni, mavitamini, ndi mafuta osatha. Komanso osasankha zosankha ndi kuchuluka kwakuthupi. Ngati mumamatira ku maupangiri onsewa, tili ndi chidaliro kuti mutha kukhala otsimikiza kuti mupeza zotsatira zabwino. Ndipo kumbukirani kuti palibe masewera olimbitsa thupi omwe angathandize kuchotsa mafuta pamimba, njira zonse zimagwira ntchito thupi lonse.