Zing'onoting'ono ndizo, mwina, zipangizo zamaseĊµera zomwe zimakhala bwino kwambiri. Iwo ndi otchipa, musati mutenge malo aliwonse, mukhoza kuyamba molimba mtima iwo ngakhale omwe sanachitepo kanthu.
Kuphunzitsidwa ndi anthu opanda pake kunyumba ndi njira yabwino kwa iwo omwe alibe nthawi yokayendera malo ogwiritsira ntchito thupi labwino , palibe nyumba yawo yophunzitsira bwino, koma ndikufunadi kukweza thupi lonse.
Tsankho
Azimayi nthawi zambiri amaopa zamwano, monga zofukiza za satana. Komabe, tsankholi "lapakatikati", chifukwa kuphunzitsidwa kwa mphindi 30 pamlungu sikudzakupangitsani Arnold Schwarzenegger. Mahomoni athu amalepheretsa kumanga minofu ya amuna, ndipo pulogalamu yosavuta yochitira kunyumba ndi ndondomeko zonyansa zimangothandiza kuchepetsa thupi koma osatenga khungu.
Kusankhidwa kwa ziphuphu
Ngati siteji ya mantha ikugonjetsedwa, ndipo mukukonzekera mwakhama pulogalamu yophunzitsira ndi anthu osokoneza banjalo kunyumba, mawu ochepa pokhudza kusankha zosankha: nthawi zonse musankhe zovala zopanda pake, chifukwa m'kupita kwa nthawi thupi lidzafuna kuwonjezeka kwa katundu, ndipo nthawi zonse mukhoza kugula madekisi.
Zochita
Tiyeni tiyambe pulogalamu yathu yophunzitsira ndi ziphuphu!
- Zingwe pambali ya mapewa, zimathamangitsa thupi, timatenga chingwe pamanja. Timakweza manja athu pamapewa, ndi kuwasokoneza, ndikukweza manja athu. Kubwereza: nthawi 20-25.
- Timakhala pansi, timagwetsa miyendo ndikukweza thupi. Timapuma m'manja mwathu. Timakongoletsa ndi kutambasula manja athu, kutsika ndi kutulutsa pepala 20-25.
- Timadzuka ndikutenga zithunzithunzi m'manja mwathu. Manja akugwedera kumbali, akuwerama pang'ono pamapiri. Timachepetsa manja patsogolo, timathetsa pambali. Timachita 2 maulendo 15.
- Timatenga manja awiri. Timakweza manja pamwamba pa mutu ndipo pamodzi ndi tizilombo tomwe timatsitsa kumbuyo kwa mutu, pamene timabweretsa mapewa pamodzi. Timapanga ndikutsika m'magulu awiri kawiri.
- Pang'onopang'ono thupi limathamanga, mmanja mwathu timatenga chimbudzi, titsegulire mikono kumbali zonse (ndikukwera kochepa), ndi kuzichepetsa mpaka pamtunda. Kubwereza: nthawi 15.
- Timakweza manja athu kutsogolo kwa chifuwa, manja ndi zitsulo zakumaso zimayang'ana mmwamba. Timakweza manja athu ndikugwedeza FE pansi. Kubwereza: nthawi 15.
- Mmanja onse awiri, manja a m'chiuno amakula kufika pamapewa. Kubwereza: nthawi 20.
- Timatsiriza ntchito zathu zovuta za manja. Ngati simukudzimva kuti muli ndi mphamvu zokwanira, mungathe kupindika maondo anu. Kubwereza: nthawi 10.
Chiwerengero cha kubwereza nthawi zonse chimadalira zolinga zanu. Kuyika minofu ya minofu ndi yokwanira 10 kubwereza, koma kulemera kwake mumasowa 25-30 kubwereza. Chitani izi movuta katatu pa sabata, kusinthasintha ndi masiku a cardio.