Kuti muchotse mapaundi owonjezera ndipo nthawi zonse muli angwiro, kuphatikiza pa zakudya zabwino, muyenera kuchita masewera olimbitsa thupi. Chifukwa cha maphunziro, mutha kugwiritsa ntchito ma calories ndikuwotcha mafuta. Mapulogalamu othandiza kwambiri ndi aerobic workouts , okhudzana ndi chipiriro, ndipo amatchedwa cardio maphunziro. Kuti muchotse mafuta mumayenera kuphunzitsa zambiri, koma zotsatira zake zidzakhala zabwino. Chifukwa chakuti maphunziro amachitika mu mpweya wabwino, maselo a thupi amadzaza ndi mpweya. Mlingo wa ntchito uyenera kukhala wofanana kuyambira pachiyambi kufikira mapeto.
Masewera otchuka otaya zolemera
- Kusambira . Pakati pa zochitikazi, minofu yonse imakhudzidwa, koma zochitikazo ndizofatsa. Kusambira kumathandiza kuthetseratu vuto lakumbuyo ndikupanga malo abwino. Kuti mupeze chikhumbo chofunidwa mu dziwe muyenera kukhala osachepera theka la ora, ndipo chiwerengero cha ntchito pa sabata chiyenera kukhala katatu.
- Masewera akuyenda . Iyi ndiyo masewera abwino kwambiri owonetsetsa kulemera kwa thupi, zomwe ndi zoyenera kuti akazi asatuluke. Kuyenda kumakhala koyenera, muyenera kumverera momwe minofu yanu ikugwirira ntchito. Yesetsani kuyenda masitepe 8,000 pa tsiku. Ngati mulibe pedometer, ndiye kuti nthawi ya maphunziro ndi ola limodzi.
- Kuthamanga . Yambani ndi maulendo ang'onoang'ono ndipo pang'onopang'ono muwonjezere kutalika kwa njirayo. Kutaya kwalemera kwa chithandizo cha masewerawa kumatchuka kwambiri. Kuthamanga kunali kosavuta komanso omasuka kupeza zovala zabwino ndi nsapato.
- Kuthamanga njinga. Ndikofunika kwambiri ngati mukufuna kulemera,
kenaka musankhe maulendo ataliatali kwambiri, ndipo ngati mukulimbitsa minofu yanu, ndiye muthamangire pamsewu wa park, komwe mumayenera kupita kumtunda, ndipo mutenge mphamvu. Nthawi yophunzitsira iyenera kukhala ola limodzi, ndipo iyenera kuchitidwa 3-4 pa sabata. Zochita zoterozo zidzalimbitsa mabowo, kusintha minofu ya miyendo ndi mimba. - Kuvina . Njirayi, kuphatikizapo kutaya thupi, idzakupatsani chisangalalo chochuluka. Pa maphunziro otero mungathe kukonza chisomo chanu, mapulasitiki, kusintha chiwerengero ndi kusangalala. Komanso sizingatheke koma chonde chitani chiwerengero cha mayendedwe muvina: ballroom, hip-hop, kontemp, kuvina-kuvina, masewera akummawa ndi zina zotero.
Kumbukirani kuti kuphatikiza kwa zakudya ndi masewera olimbitsa thupi kungakupatseni zotsatira kuti mutha kusunga nthawi zonse.