Akatswiri amanena kuti 80 peresenti ya zotsatira za kulemera kwake amapezeka kudzera mwa zakudya, kapena m'malo mwa zakudya ndi msinkhu wawo. 20% otsalawo ali ndi masewera olimbitsa thupi.
Samalani kuti zakudya ndi zochita zolimbitsa thupi ziyenera kukhala zosagwirizana. Zowonjezereka, kukhala ndi zakudya zochepa kwambiri komanso nthawi yomweyo osakhala ndi mphamvu yosuntha sizothandiza kwambiri kusiyana ndi kudya zakudya zamtundu wa caloric komanso maseŵera olimbitsa thupi.
Zabwino, zozizwitsa zimapanga zigawo ziŵiri - cardio-katundu ndi mphamvu mphamvu. Cardio imalimbikitsa kuti mafuta aziwotcha, ndipo mphamvu zolimbitsa thupi zimapangitsa kuti thupi lathu likhale laling'ono. Choncho, gwiritsani ntchito zitsulo zotsika mtengo komanso zogwira mtima kwambiri.
Zochita
1. Kutentha:
- mahi manja patsogolo pa chifuwa ndi kumbuyo;
- kuzungulira kozungulira kwa manja patsogolo ndi kumbuyo;
- timakweza miyendo - timayendetsa mwendo ndikuwerama mpaka pamadako ndi manja athu, kubwereza ku mwendo wachiwiri;
- Kuukira - kumatuluka pansi ndikuponyera;
- kudumpha.
2. Timachita zonse zomwe timaphunzira mobwerezabwereza 10 - wina ndi mzake, mzere, osapumula. Tengani zitsulo mmanja mwanu, pindani mikono yanu m'makona ndi kusunga zitsulo pamapewa. Timagwiritsa ntchito pang'onopang'ono ndikukwera ndikukweza manja athu ndi kutuluka.
3. Timapitabe patsogolo, tifotokoze bodza ndi manja osokoneza manja. Timapangitsanso galimoto kumtunda kumtunda, kupumula ndi manja mosiyana.
4. Tibwerera ku malo oimirira, miyendo iwiri pamodzi, yatsamira patsogolo - manja ndi ziphuphu zimathamangira kumapazi, miyendo imakulira pansi. Miyendo yina.
5. Timasiya bomba limodzi, timapita pansi, mwendo wakumanja ndi wopindika, kumanzere kumatambasulidwa, mkono wanjala wokhala ndi chiboliboli umatambasulidwa pamutu, kumanzere pamimba. Ife timapanga kuwuka mu thupi ndi kukokera chivomezi mmwamba.
6. Timachoka phokosolo, timadumphira kutalika ndi kufalikira.
7. Tengani chingwe - dumphirani.
8. Yesetsani kuchita masewera olimbitsa thupi 5 kumbali yachiwiri.
9. Pewani zochita 6, 7, 8 pazondomeko yachiwiri.