Yakwana nthawi yakusazikana ndi mathalauza, malamba ndi zovala zina zokonzanso: ndi masewera olimbitsa thupi athu, mupeza msanga chiuno chaching'ono, osavala zovala zovuta komanso zolimba kuti mubise zolakwika zina.
Zachidziwikire, china chake chiyenera kuchitidwa kuti mukhale ndi chiuno chochepa. Chabwino ndichakuti kulimbitsa thupi kwathu sikokwanira kamodzi kokha m'chiuno chomveka, komanso phunzitsani nthawi yomweyo mimba. Kukhala mnyumba mwanu, kutheka kupeza zotsatira zochititsa chidwi pokhapokha mutagwiritsa ntchito mosavuta zovala zamasewera e mphasa.
Kodi muyenera kuphunzitsa kangati?
Chitani zolimbitsa thupi masiku atatu pa sabata, makamaka ndi tsiku lopuma pakati. Kuti mupeze zotsatira zabwino ndikofunikira kuti muzisamala ndi zanu kotunga, makamaka pochepetsa maswiti, otchedwa "zakudya zachangu”Ndi zakudya zopsereza zamafuta, posankha masamba ndi zipatso. Mudzawona zotsatira zoyamba posachedwa!
Zochita zoyamba za 1 kuti muchepetse m'chiuno: kupindika pambuyo pake
Zochita zoyambirira zoyeserera zazing'ono m'chiuno zimatengedwa kuchokera ku maseŵera a yoga: ndi zochitikazi zonse matumbo amatambasula ndikunyinyirika zomwe zimamangidwa ndipo amalimbikitsidwa komanso minofu ina.
Kodi mungachite bwanji?
Yambani kuchokera pamalo ataimirira, ndikulumikiza miyendo yanu pang'ono kuposa mapewa anu ndi mapazi anu kuloza chakunja. Limbikitsani minofu yanu yam'mimba ndikugwada kumtunda kwanu kumanzere. Dzanja lamanja likupita kuphazi lamanzere, lamanzere likuloza m'mwamba. Bwerezani mayendedwe omwewo nthawi 15, kenako chitani zolimbitsa thupi kumanja.
Maseti atatu obwereza 15 mbali iliyonse.
Kuchita masewera olimbitsa thupi kwachiwiri kuti muchepetse m'chiuno: kugundana kwammbali
Tiyeni tione kaye kusiyana pakati pa kukhala-pansi EU crunch, nthawi zambiri amasokonezeka ndipo amatchedwa "zolimbitsa thupi". Izi ndizofanana, koma sizofanana, mayendedwe. Imayamba pogona onse awiri pansi, koma m'matumba Ndi mutu ndi phewa zokha zomwe zimakwezedwa pansi, mpaka mumve kupindika m'mimba. Za kukhala pansi, mbali inayi, mapewa adakwezedwa kwathunthu pansi, mpaka thupi litakhazikika.
Pazochitikazi, tidzangokhala ochepa crunch, koma ofananira nawo, kuti muphunzitse m'mimba oblique.
Kodi mungachite bwanji?
Bodza kumbuyo kwanu, pindani miyendo yanu ndikuyiyika kumanja. Limbikitsani minofu yanu yam'mimba, ikani manja anu kumbuyo kwa mutu wanu ndikukwera mozungulira kumanja. Bwererani pansi, koma osatsitsa mutu wanu kwathunthu. Pangani kubwereza koyamba kwa 15 monga chonchi, kenako ndikubweretsa miyendo yanu kumanzere ndikupitiliza gawo lina.
Pamagawo atatu mbali iliyonse ndikubwereza 15 iliyonse.
Zosiyanasiyana kwa omwe aphunzitsidwa kwambiri: osapumitsa miyendo yanu pansi, koma asungeni kuti akhale masentimita angapo pamwamba panthaka.
Kuchita masewera olimbitsa thupi kwachitatu kuti muchepetse m'chiuno: kukhwimitsa
Ma crunches onse komanso maupangiri owongoka komanso oblique nthawi zonse amakhala masewera olimbitsa thupi ophunzitsira minofu yam'mimba. THE kulimbitsa bwino zimachitika kuyambira pa malo okhala. Izi zikuthandizani kukonza zanu bwino ndi kuphunzitsa minofu yonse ya m'chiuno.
Kodi mungachite bwanji?
Khalani ndi msana wanu molunjika, kusunga mimba yanu mkati. Kwezani miyendo yanu molunjika ndikuyenda chammbuyo ndikubwerera m'mbuyo. Msana wakumbuyo ndi wosalala ndipo chifuwa chimatambasulidwa. Tsopano bweretsani mikono ndi miyendo yanu palimodzi ndikulekanitsanso mukuyenda kwamadzimadzi.
Magawo atatu a 15 obwereza aliyense.
Kusiyanasiyana kwa oyamba kumene: zolimbitsa thupi zimakhala zosavuta ngati miyendo yokhotakhota kuti apange 90 digiri ngodya.
Kuchita masewera olimbitsa thupi 4 kuti muchepetse m'chiuno: mbali yam'mbali
Mbali yam'mbali ndi masewera olimbitsa thupi kwambiri thupi lonse, chifukwa kuwonjezera pa moyo, amaphunzitsidwanso mikono, miyendo ndi matako.
Kodi mungachite bwanji?
Gona mbali yanu ndikutambasula miyendo yanu. Kenako imirirani ndikudzilimbitsa ndi dzanja ndi mapazi molunjika. Dzanja lidayikidwa pansi pamapewa. Sungani malowa masekondi 10. Kenako sinthani mbali.
Maseti atatu a masekondi 10 mbali iliyonse.
Kusiyanasiyana kwa oyamba kumene: dzilimbikitseni pankhope panu, ndikupumitsa chigongono chanu pansi, ndikugwira ntchitoyi kwa masekondi 10.
Kusiyanasiyana kwa omwe aphunzitsidwa kwambiri: kwezani ndikutsitsa mwendo wakumtunda maulendo 10, kusunga phazi la nyundo popanda kupindika chala.
Kuchita masewera olimbitsa thupi lachisanu kuti muchepetse m'chiuno: kugwedezeka kumbuyo
Ntchitoyi ndi yovuta, ngakhale ikuwoneka yosavuta poyang'ana koyamba. M'malo mwake, kuphatikiza m'chiuno, imagwiranso kumbuyo.
Kodi mungachite bwanji?
Gwadani pamphasa miyendo yanu itafalikira kutalika kwa phewa. Tsimikizani kutambasula kwanu, tsamira mmbuyo ndikugwira maondo anu ndi manja anu. Izi zimatambasula msana wanu. Kwerani, sungani minofu yanu yam'mimba ndikugundika mosinthana mwendo wakumanja ndi dzanja lanu lamanzere komanso mosemphanitsa.
Ma reps 15 mbali iliyonse, magulu atatu athunthu.
Kuchita masewera olimbitsa thupi kwachisanu ndi chimodzi kuchepa m'chiuno: kusinthana kosinthana
Crunch yosinthira ndimachitidwe olimbitsa thupi kwambiri ophunzitsira minofu ya m'chiuno, komanso molunjika abs.
Kodi mungachite bwanji?
Ugone kumbuyo kwako, kumangitsa gulu la m'mimba. Kwezani miyendo yanu pansi ndikutsamira mpaka atapanga mawonekedwe a 90 degree. Chifukwa chake, ana amphongo amafanana ndi nthaka. Ikani manja anu kumbuyo kwa khosi lanu ndipo kenako mubweretse chigongono chakumanja ndi bondo lamanzere ndi chigongono chakumanzere ndi bondo lamanja.
Ma reps 15 mbali iliyonse.
Kusiyanasiyana kwa oyamba kumene: gwada pansi.
Kusiyanasiyana kwa omwe aphunzitsidwa kwambiri: yongolani miyendo yanu ndipo yesetsani kuiwongola molunjika nthawi yonse yochita masewera olimbitsa thupi.
