Kuti mimba ikhale yayikulu, ndipo mbalizo zikuwoneka, ndikwanira kugona pansi pa miyezi ingapo, kudya mikate yosiyana ndi zakudya zina zoipa. Kuti mubwerere ku mawonekedwe ndikuwona malo okongolawo, muyenera kuthera nthawi yambiri. Pali machitidwe abwino othandizira kulemera kwa mimba ndi mbali, zomwe zingakuthandizeni kuti mupite ku cholinga chanu. Kuwonjezera pa kuphunzitsa, ndikofunikira komanso zakudya zabwino , choncho, ndi bwino kusiya chakudya cha caloric, kusankha masamba, zipatso, mkaka ndi zakudya zodyera.
Momwe mungatsukitsire mimba ya mkazi ndi mbali?
Poyambira, malamulo ochepa omwe ayenera kuganiziridwa. Phunzitsani katatu pamlungu osachepera theka la ora. Chofunika kwambiri ndi njira yopanga machitidwe, osati nambala ya kubwereza. Kuchita masewera olimbitsa thupi pofuna kuchotsa mimba, nkofunika kuyang'anira kupuma, kotero kuyesetsa kumene mukufunikira kutulutsa. Zokwanira kusankha masewera 3-4 ndikuziphatikiza pazovuta. Bwerezani aliyense mwa njira zingapo, mukuchita 12-15 kubwereza aliyense. Yambani ndi kutenthetsa, komwe kuli bwino kugwiritsa ntchito kuthamanga kwa aerobic, mwachitsanzo, kupatsa kukonda, kuthamanga kapena kudumpha chingwe.
Yesetsani kuyeretsa mimba ndi mbali:
- Kupotoza . Tiyeni tiyambire ndi zowerengeka, popeza ntchitoyi imatulutsa zofalitsa bwino. Kuti muchite izi, ikani nokha pansi, mutenge miyendo yanu. Manja, atayendayenda pamakutu, khalani pafupi ndi makutu anu. Kutulutsa thupi, kukweza thupi, kupangika. Bwererani, bwererani kwa FE. Ndikofunika kuonetsetsa kuti nsana siigwera pansi kumbuyo.
- "Pendulum" . Izi ndizochita masewero olimbitsa thupi, zomwe zidzasunga mbali zosasangalatsa. Osayimilira pansi, sungani manja anu, onetsetsani m'mbali, kuti mudziwe zambiri. Kwezani miyendo yanu kuti apange mbali yoyenera ndi torso. Kupanga kupotoza, kuchepetsa miyendo yanu mosiyana, kenako kumanja, ndiye kumanzere. Ndikofunika kuti musawaike pansi kuti musunge katunduyo nthawi zonse.
- "Njinga" . Zochita zambiri zomwe zimadziwika zimapereka katundu wabwino pamimba ya mimba. Kachiwiri, pokhala pansi, kwezani miyendo yanu pamtunda waung'ono, ndipo gwirani manja anu m'makona ndi kugwira pafupi ndi mutu wanu. Lembani kumbuyo kumbuyo kuti muike maganizo pazofalitsa. Konzekerani, mukulozera mbali ya dzanja limodzi ku bondo losiyana, ndiyeno, bwerezani ku mbali ina. Pakati pa zochitikazo, sungani mapewa anu nthawi zonse pa kulemera. Chitani chilichonse mofulumira ndipo musaiwale kupuma.
- Kusokoneza mwachilendo . Popanda kuchoka pansi, gwirani mawondo anu ndi kutambasula manja anu pamodzi. Pewani kumbali zonse ziwiri, ndi manja omwe akuyendetsa zidendene.
- Mbali yayitali . Zochita izi zokhutira m'mimba mwathu ndi zothandiza, koma ndi zophweka komanso zofikira aliyense. Lembani kumbali yanu ndi kukokera thupi kuti likhale loyendedwe. Dzanja lomwe liri pansi liyenera kugubuda mu tray. Kwezani pakhosi kuti thupi likhale ngakhale. Musagwedeze miyendo yanu, kapena musamangidwe kumbuyo kapena kumbuyo.
- Kutsetsereka . Tengani chingwechi ndikuchigwira pamutu mwanu. Chitani zofuna zonse ziwiri, kuyesera kugwedezeka mozama momwe zingathere. Mukhoza kuchita maulendo ena ponyamula zitsulo m'manja. Sungani manja anu kumbali ndi kupanga mapiri mwa kusunthira dumbbell m'chiuno mwanu.
- Kugwedezeka kwotsatira . Ntchitoyi ndi yoyenera kwa iwo omwe akuchita nawo masewera olimbitsa thupi. Bhenchi iyenera kuikidwa pamtunda wa madigiri 25-45. Ikani izo kumbali yanu, kukonza gawo lakunja la phazi pansi pa odzigudubuza, ndipo chiuno chiyenera kukhala pamtsamiro. Manja angakhoze kuchitidwa kumbuyo kwa mutu kapena pafupi ndi chifuwa, powadutsa. Kumbuyo kumakhala kosalala. Pitani kumusi kumverera kwa kutambasula, ndiyeno, kwezani thupi kwa FE.