Chiuno chokongola ndi chokongola ndi kunyada kwa mkazi aliyense pa msinkhu uliwonse. Chiwerengero chotsatirachi chimawoneka choyenera: chiuno chiri chofanana ndi 70% ya ntchafu kukula kwake. Chiwerengerochi chimakongoletsa chilichonse. Chiuno chokongola ndi chizindikiro cha thanzi labwino, kuchepa kwa thupi , njira yoyenera ya moyo ndikudzipangira nokha. Kuti chiuno chikhale chochepa thupi ndilofunika kuti nthawi zonse muzichita masewera olimbitsa thupi.
Pofuna kutentha minofu musanamaphunzitsidwe, chitani nthawi yopuma pang'ono, kwinakwake mphindi 15. Zochita zabwino kwambiri za izi zimaganiziridwa - kuyenda pamalopo, zomwe zikuchitika, komanso mahi osiyanasiyana.
Zochita zoyamba - pamtunda
Ntchito yosavuta imene aliyense angathe kupirira. Imachitidwa kuimirira. Ikani mapazi anu pa mapewa anu, ndipo ikani mikono yanu m'chiuno mwanu. Kodi malo otsetsereka amachoka ndi kumanja, pamene akutambasula dzanja pamutu panu ndikutambasula. Chitani mobwerezabwereza 15 mbali iliyonse.
Ntchito yachiwiri - kupotoza thupi
Kugona pansi, ikani manja anu pamutu panu, ndi kufalitsa mipiringidzo yanu kumbali. Miyendo iyenera kukwera madigiri 20 kuchokera pansi. Muyenera kufikira bondo pamodzi ndi chigole chosiyana. Chitani mobwerezabwereza 10 ndi phazi lililonse.
Ntchito yachitatu ndi khola
Atakhala pansi, mwendo umodzi umatsikira kumbali, ndipo winayo akugwada pamondo. Onetsetsani phazi lamanja, ndiyeno kumanzere kumanzere. Chitani mobwerezabwereza khumi.
Ntchito yachinayi - imatembenuka
Khalani pansi, miyendo ikupitirira patsogolo ndi kupindika pang'ono. Apatseni mutu, kutseka mulolo, ndi kufalikira pambali. Ntchito yanu ndi kusinthasintha thupi lakumanzere ndi kulondola. Chitani mazokwereza 20.
Ntchito yachiwiri - miyendo ndi miyendo
Khalani kumbali yanu yamanja, yesani dzanja lanu lakumanja ndikuyika dzanja lanu lamanzere kumbuyo kwanu. Pa kutuluka pweya, kwezani miyendo yanu mmwamba, kwinakwake ndi madigiri 20 ndi goli, fikirani miyendo yanu. Yesetsani kubwereza mobwerezabwereza.
Ntchito yachisanu ndi chimodzi - kupotoza
Kugona pansi, miyendo ikupita patsogolo ndikuwanyamulira kuti pangodya mpaka pansi ndi pafupi madigiri 45. Ganizirani pa manja omwe akuyenera kuikidwa kumbuyo kwanu, akuwerama pang'ono. Pa kudzoza, gwadirani mawondo anu ndikuwapondereza pang'ono. Yesetsani kubwereza katatu kumbali iliyonse.
Ntchito yachisanu ndi chiwiri - kutambasula
Khalani pansi, dulani miyendo yanu patsogolo panu, monga mu lotus. Mikono iyenera kuti ikhale yolumikizidwa mu chotsekera ndi kukokedwa. Ntchito yanu, osati kubwera pansi momwe mungathere kuti mufike, kenako muweramire kumanja. Pangani maselo 3 kumbali iliyonse.
Musafulumizitse, chitani zonse mwakachetechete, penyani mkhalidwe wanu ndi kupuma kokwanira. Izi zimayenera kuchitika nthawi zonse, makamaka tsiku ndi tsiku. Mu mwezi mukhoza kuchepetsa kukula kwa maphunziro ndikuchita tsiku lililonse. Kuphunzitsa sikunali kosavuta kuchita ndi nyimbo zomwe mumakonda kwambiri.
Malamulo Ena Ofunika
Amayi ambiri amatsitsa chiuno pogwiritsa ntchito hula-hoop, yomwe muyenera kuigwedeza nthawi zonse. Komanso, kuwonjezera pakuchita mwakhama, ndikofunika kudya bwino. Pa chakudya cha tsiku ndi tsiku ayenera kukhala ndi mapuloteni, omwe amapezeka mkaka, nyemba ndi nyama. Idyani masamba atsopano ndi zipatso.
Pachiuno chochepa, ndibwino kumwa zakumwa zam'mangaza, zomwe zimathandiza kuchepetsa masentimita m'chiuno. Pofuna kuchepetsa chiopsezo cha mafuta m'chiuno, idyani zakudya zomwe zimakhala ndi mafuta ndi fiber, monga mtedza, mapeyala, chokoleti, maapulo ndi oat.
Musaiwale kumwa madzi osaphatikizidwa, omwe amachepetsa mphamvu ya metabolism.
Kumbukirani kupirira kokha ndi kudzigwira nokha kudzakuthandizani kukwaniritsa zotsatira zomwe mukufuna ndikupeza nsalu yokongola.