Kuyang'ana pa zithunzi zawo, amai nthawi zambiri amakhala osasangalala ndi manja omwe amawoneka odzaza, makamaka ngati atakanikizidwa ku thupi, osataya. Malinga ndi zolinga zanu, kuchepetsa kuchuluka kwa manja anu kudzakuthandizani kuchita masewero olimbitsa thupi, zakudya zabwino kapena zofunikira zambiri.
Kodi mungachepetse bwanji manja?
Ngati simukuwoneka wodzaza, ndipo manja anu ali mu chizoloŵezi chachizolowezi - mwina mwina ndi nkhani yofooka minofu. Chifukwa chaichi, chowombera chimakhala chophwanyidwa pamene chimapangidwira thupi, chomwe chiri muzithunzi chikuwonekera kwambiri. Pankhaniyi, mumangoyenera kuchita machitidwe opanga manja ndi zopopera, zomwe tidzakambirana pansipa.
Ngati muli ndi kuchuluka kwa kulemera kwambiri, ndipo manja anu si malo okhawo ovuta, ndiye muyenera kuganizira mafuta omwe akuwotcha, ndipo pokhapokha muthe kusintha minofu. Pachifukwa ichi, mukulimbikitsidwa kusinthana ndi zakudya zabwino kuti muchepetse kuchuluka kwa maselo a mafuta, ndiyeno mugwirizanitse ndi kuchita masewera olimbitsa thupi.
Kodi mungachepetse bwanji mphamvu ya manja?
Mu funso la momwe mungachepe kuchuluka kwa mapewa ndi manja, zakudya sizingakhoze kunyalanyazidwa, chifukwa mafuta a m'deralo sangatheke, ndipo thupi lenilenilo lidzasankha maselo omwe amawotcha. Kotero, popanda kupita ku chakudya choyenera, simumangokakamiza thupi kuchotsa mafuta, ndipo palibe ntchito yomwe ingathandize.
Zakudya zabwino zoyenera kulemera zimayenera kukwaniritsa dongosolo ili:
- Chakudya chachakudya - mapuloteni + mafuta + owonjezera chakudya (mwachitsanzo, dzira lophika, porridge phala ndi supuni ya mafuta odzola, tiyi).
- Chakudya - mapuloteni + mafuta + okhala ndi zakudya zam'madzi (buckwheat ndi ng'ombe ndi saladi wa nkhaka ndi mafuta).
- Zakudya zowonjezera mavitamini + (tiyi ndi tchizi).
- Chakudya - mapuloteni + (mwachitsanzo, nsomba ndi masamba).
Kudya mkati mwa dongosolo la chiwembuchi, mumachepetsa mafuta a thupi lanu ndi 0,5 - 1.2 makilogalamu pa sabata, ndipo mungathe kugonjetsa mosavuta madera ovuta.
Kodi mungachepetse bwanji kuchuluka kwa manja kunyumba?
Ngati vuto liri minofu yamtundu, kapena ngati mwakhala mukukumana ndi mafuta, ndi bwino kugwirizanitsa zochitika za manja. Ndibwino kugwiritsa ntchito dumbbells ya 2 kg ndi kuwatsitsimutsa pamene iwo akuwunikira kwambiri.
- Pamene mukuyimirira, sungani chingwecho patsogolo
Madigiri 30, kugoba kwa manja kumapiri, mipiringidzo ikuyang'ana mmwamba, mmanja a zinyama. Gwiritsani ntchito zida zogwirira ntchito mofulumira kwambiri kwa mphindi imodzi. - Pamene mukuyimirira, tambani manja anu ndi zitsulo zam'mwamba pamwamba pa mutu wanu ndi kukazigwedeza pamakona kuti bululo liyike pamutu mwanu. Pangani mazenera ndi kutambasula kwa manja pamtunda umodzi.
- Kunama, tambasula manja anu ndi zidutswa zamphongo m'mbali. Dulani ndi kufalitsa manja anu, kumangoyendayenda pamakona, kutsogolo kwa inu pamlingo wa diso pamlingo wopitirira mphindi imodzi.
Kukwaniritsa zovuta zonsezi, mukhoza kuzibwereza nthawi ziwiri kuyambira pachiyambi, makamaka ngati ziri zophweka kwa inu.