Kodi mukudziwa kuti ntchafu zanu ndi matako okongola ndi nakachany?

Zonse, popanda yekha, anthu ndimalota thupi lawo ndi lolimba, zotanuka ndipo chidwi cha atsikana. Anthu ena amaganiza kuti ntchito imeneyi sangathe kukwaniritsa kapena kuti kuwononga nthawi ndi khama. Koma uwu si mawu oona. Mukhoza kupanga m'chiuno ndi matako wokongola, ngati tikugwira olimba gyms kapena kunyumba.

Inde, gyms aliyense nkhani imeneyi kudzakuthandizani kuthetsa anakumana mbuye aphunzitsi, koma Sizotheka kusankha nthawi kuchita mu gawo la masewera, ndipo ndalama angapulumuke ngati mchitidwe kunyumba paokha.

Kutulutsa mmwamba minofu ya ntchafu kapena matako mofulumira ndi efficiently, muyenera kuchita zonse kwa miyezi ingapo. Pa nthawi imeneyi, minofu amakonda nkhawa ndipo ukatero mosavuta athe kutulutsa mpaka mu ntchafu ndi matako, komanso kuonjezera sichisinthasinthanso awo.

Zochita aliyense amene umalimbana kukonza zina ziwalo, mwapadera ntchito bwino akatumba onse m'madera amenewa. Ndipo, chotero, ngati mukufuna kukhudza kwakung'ono mtundu, ndicho m'munda wa m'chiuno kapena matako, ndiye wokhulupirira kusankha ntchito zonse zovuta minofu mderali.

Yambani kutulutsa m'chiuno ndi matako pa nthawi iliyonse, koma ndi bwino kuchita masewera olimbitsa thupi m'mawa kapena madzulo oyambirira. Chifukwa chololera kuphunzira kunyumba safuna zipangizo wapadera - adzakhala mipando zokwanira, dumbbells ndi mphasa limene thupi osati kuzembera.

Anakokomeza minofu matako suti anyonyomala, lunges kumbuyo kuswana ntchafu mu malo pansi ndipo ataimirira, squat si zolemera lolemera kwambiri.

Yambani nawuza muyenera konzekera minofu: izo kufikako kuwala koma kayendedwe amphamvu ndi kutsalima, akuthamanga malo ndi torso amazipotokola. Pamene zochangamutsa inadzachitika Mphindi 10-15 - minofu kuyankha bwino katundu zazikulu, ndi makalasi kukhala zosavuta. Pamene inu amakhala otanganidwa kulabadira izo, momwe kuonjezera ntchafu ndi matako, osati kutulutsa iwo. Nawa Zochita ochepa mungathe kusintha mawonekedwe a ntchafu ndi matako kwa bwino.

1. Kugonera mmimba mwanu, kutambasula manja anu patsogolo. Kutukula torso ndi manja, imatambasula nsana wanu ngati kuli kotheka komanso loko ku udindo uwu kwa theka miniti. Adzatsika kumbuyo pansi, ndipo tsopano kwezani miyendo yanu, kupinda mmbuyo kwambiri. Ntchito m'chiuno ndi matako mu mode mantha. Bwerezani nthawi 7-9.

2. Imirira molunjika, mapazi akhale pamodzi mu manja awo - ndi dumbbell. Tengani mwendo kumbuyo, akweza manja ake mmwamba, weramitsani nsana wanu. Bwererani ku malo apachiyambi, ndi kuchita chimodzimodzi ndi mwendo wina. Bwerezani nthawi 7-9.

3. Munthu mwendo kuvala mpando, Taphunzira patsogolo, kukoka dumbbells pansi. Bwerezani nthawi 7-9 lililonse mwendo.

4. miyendo The amalowana mukulumikizidwa pamodzi, manja kuvala lamba. Amatsamira patsogolo popanda kupinda mawondo, tigwiritsitse mawondo a munthu. Bwerezani nthawi 10-12.

5. Ugone nsana wanu ndi kusunga nsana wanu pansi pa kompyuta kuti kupalasa njinga. Kuchita ndi mphamvu ndiponso khama yokha. Bwerezani nthawi 7-9

6. Kugonera mmimba mwanu, kuti manja ake kumbuyo kwake ndi nyamulani miyendo. Kwezani manja anu ndi miyendo popanda kupinda mawondo, weramitsani nsana wanu. Umboni theka yokha. Bwerezani nthawi 7-9.

7. Ife tifika pa maondo ake, mikono anawonjezera patsogolo. Kumanzere kukhala pansi, manja nthawi yomweyo kutenga lamanja. Bwererani ku malo apachiyambi. Bwerezani kupita kutsidya lina. Njira nthawi 7-9. Ntchitoyi kuthandiza ntchafu ndi matako mu mawonekedwe kwambiri.

8. Kunama pa nsana wanu, kusunga mapewa kuchokera pansi, atamva mwendo molunjika woongoka. Kuchepetsa miyendo kuti mbali ina ya thupi, kubwerera ku malo poyambira. Bwerezani zosiyana. Kodi nthawi 7-9.

9. Jumping chingwe kwa mphindi zisanu.

Kuchita Zochita izi imodzi kapena miyezi iwiri yotsatizana, inu ndithu chifukwa chachikulu - matako anu ndi ntchafu adzakhala nsanje ena onse.