Momwe mungagwiritsire ntchito moyenera kuti muthamange msana kwa msungwana?

Zokongola komanso zotsekeka - maloto a amayi ambiri. Chithunzi cha atsikana okongola chimakuchititsani kudzifunsa momwe mungagwiritsire ntchito bwino kupopera m'matako. Ntchitoyi ikuphatikizidwa mu mndandanda wa wotchuka komanso wogwira mtima, koma uli ndi zikhalidwe zake ndi malamulo omwe ayenera kuwonedwa, mwinamwake, sipadzakhala zotsatirapo kuchokera ku maphunziro.

Kodi ndi bwino bwanji kuti musamupatse msungwanayo kuti atenge mapewa?

Chifukwa cha moyo wamoyo, mnofu wa gluteus sulandira katundu wokwanira, womwe umatengera kuwonongeka kwa tonus ndipo pop amawoneka wathyathyathya ndi wonyansa. Ndicho chifukwa chake mumayenera kuphunzitsa nthawi zonse ndikupatsa minofu katundu wambiri. Maselo angathandize osati kulemera thupi ndi kuchotsa cellulite, komanso kupereka mawonekedwe a gawo ili la thupi.

Malangizo a momwe mungagwiritsire ntchito moyenera kupopera matako:

1. Pakati pa masewera olimbitsa thupi, muyenera kumanga mimba, ndi kukanikiza makina osindikizira, omwe angapangitse corset, ndiyeno azikhala ndi malo oyenera a msana.
2. Chofunika kwambiri ndi kubwerera mmbuyo, ngati simukutsatira lamulo ili, ndiye zotsatira zake zidzakhala zoipira.
3. Pakati pa masewera olimbitsa thupi, simungathe kudula zidendene kuchokera pansi, ayenera kukhala chete.
4. Mfundo ina yofunika ndi momwe mungagwiritsire ntchito bwino pamapiko - kupuma. Kugwetsa pansi mukufunikira kuyika, ndipo pamene mukuwuka - exhale. Ndibwino kupuma mu nthawi, mofulumira.
5. Makosi ambiri amalangiza kuti am'gwedezeke kuti mphambano yolondola ipangidwe m'maondo. Izi ndi zokwanira kuti minofu ikhale yofunikira.
6. Kuti mukhale ndi zotsatira zowonjezera, zimalimbikitsidwa kuti zikhale pang'onopang'ono.

Ngati mumachita masewera olimbitsa thupi, mungathe kuonetsetsa kuti maselo a hormoni amatha kusintha bwino thupi lanu. Ndi kuchita masewera olimbitsa thupi nthawi zonse, minofu imakhala yosasinthasintha komanso yolimba.

Momwe mungagwiritsire ntchito moyenera kuti muthamangitse matako - zochitika panyumba

Kuwonjezera pa masewera olimbitsa thupi, palinso njira zina zomwe zingakuthandizeni kupanga minofu mwatsatanetsatane. Tiyeni tipitirire pa machitidwe odziwika ndi othandiza kwambiri:

"Plie" . Miyendo iyenera kukhala yochuluka kuposa mapewa, ndipo mapazi ndi mawondo ayenera kutuluka. Magulu oterewa amakulolani kuti mugwirizane ndi mimba ya gluteus, yomwe siimaphunzitse panthawi yopangika. Kumbuyo ndi mkatikati mwa ntchafu kumatulanso. Ndikofunika kusunga nsana yanu ndikutambasula makina . Njirayi ndi yotere: pa inhalation, pansi pambali pa mawondo, pamene ikukoka pakhosi kumbuyo ndikuyala mawondo kumbali. Pamene mutuluka, nyamukani, koma musagwirizanitse mawondo anu.

"Plie pa phiri . " Izi ndizovuta zochitidwa kale, kotero ziyenera kusankhidwa ndi othamanga kwambiri. Monga phiri, mukhoza kugwiritsa ntchito nsanja ya steppe kapena shopu. Maselo ayenera kuchitidwa ndi kulemera kwina, koma osapitirira 15 makilogalamu. Zitsulo kapena mipiringidzo imalimbikitsidwa kusungidwa mmanja.

"Masoka pamlendo umodzi . " Mtolo umaloledwa mwendo umodzi, womwe umakulolani kuti mukhale bwino kupangira minofu ya ntchafu ndi matako. Ndikofunika kuti mukhale osamala pamene mukuphedwa. Njirayi ndi yotsatila: yang'anani molunjika, ikani mapazi anu pambali pa mapewa anu ndikusunga nsana yanu. Pumirani mkati ndi kugugulira mwendo umodzi, ndipo chachiwiri chiwongole patsogolo ndi kulemera kwake patsogolo panu. Pa exhale, imani, koma musaike phazi lanu pansi. Poyambira, mukhoza kugwedezeka ndi chithandizo.

Chitani nthawi zonse, koma osati tsiku lililonse, chifukwa minofu iyenera kubwezeretsedwa ndikupumula. Pogwiritsa ntchito masewera olimbitsa thupi ndikulimbikitsidwa kuti muzichita masewera 3 osachepera kawiri.