ndi zolimbitsa thupi kunyumba in kwaokha ndiwo mwayi wokhawo womwe tili nawo kuti tikhale olimba.
** Coronavirus, kuthamanga ndi kuyenda kumaletsedwa: malamulo atsopano a lamuloli pamasewera akunja **
Koma ngati kugwira ntchito mwanzeru ndi chatsopano ofesi bwanji zamasewera ndi maphunziro omwe anali lamulo lalamulo kukhala wathanzi isanakwane ngozi ya Covid-19?
** Kodi muyenera kuchita masewera angati kuti muwone zotsatira zake pakalilore? **
Ambiri adzipereka pantchito zolimbitsa thupi ndi maphunziro pa Youtube, kuwulutsa pa Facebook ndi Instagram, koma ndani alibe nthawi (kapena chikhumbo) cholemba (osachepera) theka la ora kuti aphunzitse, atani?
** Zochita 10 zochitira kunyumba tsiku lililonse kuti mukhalebe okwanira mphindi 15 **
** Mapulogalamu abwino kwambiri omwe mungaphunzitse kunyumba **
Ichi ndichifukwa chake tapanga fayilo ya pulogalamu yapadera yophunzitsira: zenizeni kulimbitsa thupi mwanzeru, kuti mugwiritse ntchito nthawi yabwino yogwira ntchito, yoyenera kukhalabe olimba ngati mulibe njira yotsatira pulogalamu yonse koma mukufuna kusunthika.
** ABE kunyumba: machitidwe asanu omwe Victoria's Secret amachita **
M'ndandanda yathu ya tsiku ndi tsiku, maphunziro ochepa amaikidwa pakati pa imelo ndi foni. Kapena amatha kuichita podikirira kuti pasitala iphike.
** Zizindikiro za 5 kuti musanenepe padera **
iwo ali masewera olimbitsa thupi ndipo mutha kuchita zonse zomwe zimachitika pafupipafupi ngakhale zimapangitsa kuti thupi likhale logwira ntchito komanso kuti liziyenda bwino. Kuwona nkukhulupirira.
(Pitirizani pansipa chithunzi)
Mukadzuka: kuchita masewera olimbitsa thupi pabedi kuti muyambitsenso thupi
Mphindi zochepa kuti mutsegule maso anu ndikuzolowera kuwunika kwa tsiku latsopano ndipo nthawi yomweyo pang'ono masewera olimbitsa thupi kuti adzutse thupi.
Mudzawakonda awa zolimbitsa thupi pabedi, pokumbatirana mwachikondi ndi zofunda.
Zimangotenga mphindi zochepa kuti muchite: ndinu torsion ya torso kudzanja lamanja ndi lamanzere; khumi kuzungulira kwa zingwe ndi akakolo kukonzanso kufalikira kwa malekezero; atatu akuya kupuma kokwanira (kutulutsa mpweya kudzera m'mphuno, kuyamba kutulutsa m'mimba kenako pachifuwa ndi mpweya; kutulutsa mpweya pang'onopang'ono kuchokera pakamwa, choyamba kutulutsa pachifuwa kenako pamimba).
Pitani pampando wokhala pabedi ndikupanga zingapo kuyenda kwa mutu patsogolo ndi kumbuyo, kumanzere ndi kumanja. Tsopano ikani mapazi anu ndi zala zanu zonse pansi ndikukankhira kumbuyo dzuka nukhale pansi pafupifupi khumi ngati a yerekezerani squat (munjira yodzutsa lokoma) kutambasula mawondo ndikupotoza miyendo.
Zolimbitsa thupi zoti muchite mukamalimbana ndi moyo wongokhala
Mutatha kadzutsa, pitani ku tsiku logwira ntchito mwanzeru!
Kuofesi monga kunyumba, lamulo la akatswiri limagwira malingana ndi zomwe kuti mumve bwino muyenera kunyamuka pampando wanu osachepera theka la ola. Kutaya nthawi yopumulira khofi ndi anzako kapena masitepe awiri apabwalo, muufulu wonse wanyumba yanu, nazi Zochita zoti muchite pakati pa maimelo (ngakhale kungopewa kuti komwe akupitako ndi firiji nthawi zonse).
Ndingoimirira, mgwirizano ndi kumasula glutes anu kakhumi.
Nthawi zonse kuyimirira, mikono yanu m'mbali mwanu, bweretsani mikono yanu pamutu panu ndikukhala pansi (osayima maulendo khumi ndi asanu). Kuti mumve zambiri sprint, chitani zomwezo koma kudumpha (aka kulumphira jacks).
Gawo lalifupi limapitilira ndi squats khumi Izi ndizabwino kwa glutes, hamstring ndi quadriceps. Umu ndi momwe: kuchokera pamalo oimirira, bweretsani m'chiuno mwanu, kugwaditsa mawondo anu ndikutsitsa mutu wanu kuti uzikhala wolunjika, osasinthasintha msana, kenako ndikubwerera pamalo owongoka. Ndipo potsiriza mphindi imodzi thabwa (chithunzi pansipa).
Ndipo tsopano, nthawi yakwana, ndi nthawi yoti mubwerere kuntchito!
Chitani masitepe kunyumba kuti mumve matako
Mukatha kudya kulumikizana kwakutali kukuyembekezerani, anzanu, mwina msonkhano woyitanitsa pomwe sikulimbikitsidwa kuti muzimitse. Pofuna kupewa izi, mukakonza khitchini komanso musanabwerere kusiteshoni, yambani.
Ngati mumakhala m'nyumba yanyumba, siyani nyumbayo ndipo kukwera masitepe mofulumira kuchokera koyamba mpaka kotsiriza. Ngati mulibe malo okwera, chitani sitepe pang'ono: sitepe yomwe ungakwere ndikutsika mobwerezabwereza ndi phazi limodzi kenako ndi linalo.
Zochita zovutirapo zolimbitsa thupi lonse
Kuti muwononge tsikulo, chitani 5-10 kukankhira pansi (imathandizanso kuthana ndi zovuta zomwe zakula mwa inu mukawerenga imelo yamoto yaposachedwa kuchokera kwa abwana anu); tengani chimodzi mapapu angapo kutsogolo kwa mwendo uliwonse (pachithunzipa pamwambapa) zomwe zimathandizira kukhazikitsanso mphamvu yapakatikati ya mphamvu yokoka, chifukwa chake, kudzipezanso chidwi (izi zikugwira ntchito pazochita zonse zomwe pamafunika kulumikizana ndi mgwirizano).
Mphuno yakutsogolo, poyimirira, pindani mwendo wakumanzere pansi kuti mupange ngodya yolondola, ndikuyimilira musanakhudze pansi ndi bondo. Mwendo wakumanja umasinthasintha molingana. Bwererani kumalo oyambira pokankha ndi phazi lakumaso.
Miniti imodzi yochita masewera olimbitsa thupi kuti mutulutse mavuto ndikuwonjezera kuchepa kwa thupi
Ndipo ngati nthawi yamasana muzindikira kuti mukutaya kuthamanga ndi kusinkhasinkha, palibe chomwe chimathandiza (kupatula khofi wapatatu) kuposa gawo lapamwamba kwambiri! (chithunzi pansipa).
Umu ndi momwe: Mukayimirira, sinthani maondo anu ndikubweretsa nawo pachifuwa, kusinthana pakati pa miyendo yakumanja ndi kumanzere. Bwerezani mayendedwe ka 20 kapena ngati mungathe mphindi imodzi.
Chitani izi kangapo patsiku ndipo kagayidwe kanu kamoyo kakupindulani.
Zochita zotsitsimula: yoga, kutambasula ndi kusinkhasinkha
Pambuyo pa tsiku longa ili, pakati pa ntchito ndi kulimbitsa thupi, komwe mwakwera ma kondomu, mwadziponyera, kudumpha ndi squats - pakati pa mayitanidwe ena ndi ena -, kodi mukufuna kuphunzitsanso?
Upangiri wathu ndikuti timalize tsikuli ndi ena yoga kapena kutambasula ndi gawo la kusinkhasinkha.
Kwa iwo omwe sanachitepo maseŵera a yoga, atha kuyamba ndikupanga malonje a dzuwa. Koma zolimbitsa thupi zosavuta kumbuyo ndi miyendo ndizabwino, mwina kuchitidwa mosamala kwambiri komanso kusinkhasinkha kwakukulu kuposa momwe mumakhalira mukamachita masewera olimbitsa thupi.
Ma yogis otsogola kwambiri amatha kuchita zomwe amachita: vinyasa yolumikizanso ndikugwirizanitsa thupi, malingaliro ndi mpweya; ndondomeko ya asanas yotulutsa zovuta m'khosi, m'mapewa ndi kumbuyo.
Ndi kutseka, pang'ono pokha kusinkhasinkha. Sankhani ngodya ya nyumba yomwe ikuwoneka kuti ikukuyenererani, ikani ma cushion angapo pansi kapena pansi, khalani momasuka mutatseka maso anu, ndikuyang'ana mkati mukuloza chakumaso, yambani kupuma.
** Zifukwa 4 zoyesera kusinkhasinkha **
Mverani mpweya womwe umalowa ndikusiya mphuno pang'onopang'ono kukhala chizolowezi chokhazikika, chokhazikika, chowongolera. Izi zikachitika, pumulitsani thupi lanu pomwe mukumva kupsinjika ndikuyeretsa malingaliro anu.
Iwo omwe asinkhasinkha kwanthawi yayitali ndikudziwa njira zosiyanasiyana za pranayama atha kugwiritsa ntchito mwayi wanthawi imeneyi kudzipereka kuzomwe amachita.
Kwa iwo omwe akuyamba tsopano, ndi mwayi wopeza ndikumva njira zatsopano zakumverera. Ziyenera kunenedwa kuti zilibe kanthu kuti mumakana chotani komanso "muli nokha nokha" pamphasa, zimawerengera ndikulimba komanso kudzipereka kwanu komwe mukukhala munthawiyo. Ndipo kumapeto Kukhala wathanzi kumatsimikizika.
Chotsatira Zochita 7 zochitira kunyumba kwa iwo omwe alibe nthawi (kapena akufuna) kuti aphunzitse koma akufuna kukhala olimba adawonekera poyamba Grazia.
