Malo ogulitsa nsomba akuwoneka kuti ndi ovuta kwambiri pakati pa kugonana kwabwino, monga momwe chibadwa chimapangidwira mavuto aakulu. Kuphatikiza apo, minofu ya gluteus ndi yaikulu, kotero kuti abweretseni mawu ndi kukwaniritsa mpumulo wokongola si kosavuta. Pachifukwa ichi, zochitika zabwino kwambiri pazako zozungulira zimathandiza, zomwe ziyenera kuchitidwa nthawi zonse, komanso zofunika kwambiri, molondola. Pofuna kupeza zotsatira zabwino, kuphunzitsa nokha sikukwanira, chifukwa nkofunika kusinthana ndi zakudya zabwino .
Zochita zabwino kwambiri za matako
Tiyeni tiyambe ndi malamulo ena omwe tiyenera kuwaganizira kuti tiwathandize kugwira bwino ntchito:
- Ndikofunika kusewera masewera nthawi zonse, kutanthauza katatu pa sabata. Ndikofunika kuzindikira kuti katundu wa tsiku ndi tsiku ndi wosafunika, popeza mavupa a minofu amafunika nthawi yoti ayambe kuchira, choncho tsiku limodzi lachisokonezo pakati pa magawo a maphunziro ayenera kukhala.
- Katundu ayenera kuwonjezeka pang'onopang'ono, kuti minofu ikhale yogwiritsidwa ntchito. Popanda kupita patsogolo, simungakhoze kudikira. Lonjezerani katunduyo poonjezera chiwerengero cha kubwereza kapena kugwiritsa ntchito kulemera kwina.
- Pogwiritsa ntchito machitidwe abwino kwambiri a mabowo a abambo, onetsetsani kuti mukukumbukira kupuma bwino, kotero kuyesayesa kumapangidwira kutuluka, ndi kumasuka - mwa kudzoza. Ngati simukutsatira malamulo opuma , maphunziro sakhala opanda pake.
- Ndi bwino kugwirizanitsa katundu wa cardio ndi mphamvu, zomwe zimachotsa cellulite, kuchepetsa voli ndi kupopera minofu.
Tsopano tifunika kuyang'ana mofulumira machitidwe opambana a matako, chifukwa ndi kudziwa njira yomwe idzatipatse ife zotsatira zabwino.
- Magulu . Izi ndizofunikira zofunikira kwambiri, zomwe ziyenera kuphatikizidwa mu maphunziro kuti azipaka matako. Ndibwino kuti muzipanga ndi kulemera kwina, mu nkhaniyi ndi dumbbell, yomwe iyenera kutengedwa ndi manja onse awiri. Sungani mapazi anu pamapazi. Gwiritsirani pansi, kudyetsa pakhosi, ndi kuchepetsa mpaka ntchafu zifike kufanana ndi pansi. Onetsetsani kuti mawondo anu asapitilire masokosi anu. Pambuyo pake, pang'onopang'ono muyimirire, koma ndibwino kuti musasokoneze mawondo anu, kusunga katundu. Chinthu china - masewera achikondi. Kusiyanitsa ndiko kuti miyendo iyenera kuikidwa mokwanira kusiyana ndi mapewa ndi masokosi opitirira pang'ono.
- Makhi mapazi . Pochita masewerowa, imani pazitsulo zonse, ndikuyika manja anu pamapewa anu onse. Tengani phazi lanu mmbuyo, mutenge nsomba ndikuyikweza mmwamba momwe mungathere, kuyesera kufika padenga chidendene. Pang'onopang'ono bwererani ku malo oyamba. Ndikofunika kuonetsetsa kuti kumbuyo ndi m'chiuno sikugwada, ndipo thupi limakhala lopanda mawonekedwe kuti katundu asatayike. Chitani masewera olimbitsa thupi kwambiri pamabowo pa nyumba yoyamba, kenako mwendo wina.
- Kuzunzidwa kolalika . Zochita izi zimapereka mtolo wabwino pamabowo ndi m'chiuno. Kuti muchite izo mudzafuna zopopera. Imani bwino, ndikuyika manja anu pa mapewa anu. Kutulutsa thupi, kupanga mapapu, kutenga mwendo umodzi kumbuyo mozungulira. Gwa pansi mchiuno musanafike pamlingo wofanana ndi pansi. Powonongeka, bwerera ku malo oyambirira.
- Kuwonongeka . Mndandanda wa zochitika zabwino kwambiri zowonjezera matako sizingaphatikizepo kuphana komwe kumachitika ku holo ndi kunyumba. Gwiritsani ntchito zigobodola molunjika ndi kuika phazi limodzi. Onetsetsani kutsogolo, kwezani nyamayi, ndikuyembekezera. Ndikoyenera kuti tiweramitse mawondo pang'ono. Lembetsani thupi, ndipo kenaka muweramire, mutsogolere. Chitani chilichonse pang'onopang'ono, kuyesera kufooketsa minofu yanu.