Zamkatimu
Malangizo oti mukhale ndi mimba yosalala nthawi yonse yachilimwe!
Mimba yonenepa kwambiri nthawi zambiri imafanana ndi kudya mopambanitsa. Makamaka akazi, chifukwa mafuta ali ndi chizolowezi nestle kumeneko mwamsanga! Koma palinso zolakwa zina: kusagayika bwino, chingwe cham'mimba chomwe chimakhala chomasuka kwambiri kapena ngakhale abs osachita bwino. Tsatirani dongosolo lathu lakuukira.
Sinthani zakudya zanu moyenera
Simukupita kukadya patchuthi, koma khalani ndi madyedwe abwino pochepetsa zakudya zamafuta ndi shuga. Kodi mwatupa mutatha kudya? Chepetsani zakudya zolimba kuti zigayike. Monga masamba obiriwira, mkaka, nyemba kapena mkate woyera. Ndipo kuti mukhale ndi mimba yosalala, sankhani mankhwala oyenera. Artichoke kapena radish wakuda amathandizira chimbudzi. Plums, prunes, letesi ndi sipinachi zimathandizira kuyenda. Katsitsumzukwa, nkhaka ndi nthochi zimathandizira kulimbana ndi kusunga madzi. Biringanya amachepetsa kutupa. Ganizirani za mavwende ndi mavwende, zipatso zodzaza ndi madzi, zomwe zimapatsa chithunzithunzi cha kukhuta. Kubetcherana pazakudya zonse (mpunga, pasitala, buledi, ndi zina). Olemera mu fiber, nawonso amalepheretsa chilakolako chofuna kudya. Pomaliza, imwani madzi okwanira, ndikofunikira kuti muchepetse kutentha, komanso kumathandizira kukhala ndi mayendedwe abwino komanso kupewa kudzimbidwa. Ndibwino kupewa zakumwa za carbonated zomwe zimakonda kuphulika.
Konkire abs
Gwiritsani ntchito masiku adzuwa kusambira. Kusambira ndi imodzi mwamasewera abwino kwambiri okhala ndi m'mimba yopanda kanthu. Koma kuti ukhale wogwira mtima komanso wogwira ntchito m'mimba yonse, muyenera kusintha mikwingwirima: kutsogolo, kumbuyo, mawere, kukwawa… Komanso masewera olimbitsa thupi ndi thabwa, soseji pakati pa ntchafu... Ndipo kuti mupange abs wanu motetezeka kwathunthu, yesetsani kuchita masewera olimbitsa thupi. Zabwino kwambiri ndi bolodi. Monga bonasi, mumagwiranso ntchito mapewa, glutes, kutsogolo kwa ntchafu. Kugona chafufumimba ndikupumira chakumanja ndi kumapazi (kapena mawondo ngati ndizosavuta), gwira msana wanu - ngati mukudziletsa kukodza - ndipo musakumbire msana wanu. Gwirani malo kwa masekondi 30. Pumulani, kenako yambaninso. Kubwereza masana kufika mphindi 5 ogaŵikana kangapo. Kenako, kubetcherana pa yoga kapena Pilates, masewera omwe amalimbitsa lamba wam'mimba mofatsa komanso mozama.. Liwiro loyenera: Mphindi 45 pamlungu. Kuphatikiza apo, chitani cardio kuchotsa mafuta, monga Zumba®, kupalasa njinga, kuthamanga…
1, 2, 3 !
M'chilimwe, nyengo imakhala yabwino, timatenga nthawi yathu ndipo sitipanikizika kwambiri. Koma musaiwale malangizo a kupuma bwino. Chifukwa nthawi zambiri kupsinjika maganizo kumayambitsa kutupa. Kuti mukhale zen, yesani kupuma kapena kusinkhasinkha. Kupyolera mu njira zopumira kwambiri ndi kupumula, mumatulutsa kupsinjika, makamaka m'mimba. Mwadzidzidzi, mumagaya bwino, ndikutsanzikana ndikuphulika! Pomaliza, kuti mupeze m'chiuno, yesani kupuma m'mimba kwa mphindi zisanu patsiku. Njira yabwino yolimbikitsira mosadukiza zopingasa ndi zazing'ono obliques - minofu yakuya. Kuyimirira, kukhala kapena kugona mu lounger, lowetsani mpweya mozama ndikuletsa kupuma kwanu. Gwirani perineum mwamphamvu ndikupuma mokwanira. Gwirani kaimidwe kameneka kwa masekondi angapo, kenaka mupume bwinobwino ndikumasula zonse. Bwerezani kangapo.