Zambiri Zochita kuti adzasanduliza thupi lanu basi mwezi

Kuchita Zochita si yapafupi. Nthawi zovuta kusankha zochita zofunika kwa aliyense gawo munthu wa thupi. Kuwonjezera m'pofunika muzipeza nthawi zolimbitsa thupi. Ndi bwino kugwiritsa ntchito izi zisanu Zochita yosavuta, Yosefera pafupifupi thupi lonse, ndipo patatha milungu 4 muona kusintha mawonekedwe awo thupi! M'kalasi muyenera mphindi khumi zokha patsiku.

lath

Iyi ndi njira kuti azindikire mbali ya ntchafu, minofu mmbuyo ndi kuphunzitsa manja anu. Muyenera masekondi makumi asanu okha tsiku ndi tsiku. Ngati simungathe kuzilepheretsa udindo nthawi yoyenera, amachita tsiku lililonse mpaka mutaphunzira kuyima kwa miniti. Bwino kuchita mowa, m'pofunika kudalira elbows, ndipo anagawira manja anu phewa-m'lifupi padera, limbitsani nsana wanu ndi kukangamira pa udindo uwu, popanda kudalira pa mawondo ake.

pushups

Kodi mukufuna kukhala minofu chifuwa ndi manja? Monga kukankhira akuluakulu tsiku lililonse! Ikani manja anu phewa-m'lifupi padera ndi maondo pa elbows kuti mkono wonse wakumanja wanu ndi kufanana kwa pansi, ndipo kenako nkubwerera ku malo poyambira. Oyamba angathe kuti atsogolere ntchito kudzatunga mawondo ake pansi.

anyonyomala

Izi ndi chotsimikiziridwa ndi njira kuti miyendo wangwiro! Mapazi ako pansi ndi maondo anu sasala linanena bungwe zina kuposa zala zanu. M'chiuno ayenera kumira pansi pa bondo. Kodi kupinda ndi kusunga ndevu zake zapamwamba.

mpira pindilani

Ndi Margolis Wheel mudzayamba minofu ya thupi chapamwamba. Inu muyenera kutambasula nsana wanu khoma, mawondo yanu, masewera a mpira mu manja ake ndi kukweza kwa mlingo wa pamtima, ndiye pang'onopang'ono kupotoza ku mbali kuchita ndi thoron.

Anatambasula manja ndi miyendo mu malo atagwada

Ntchitoyi kumalimbitsa minofu mwangwiro ntchafu ndi matako. Mukhoza kupanga kovuta ntchito zolemera. Ndi iwo, kalasi lanu zidzakuyenderani kwambiri. Pezani miyendo inayi, kukoka mwendo ndi dzanja pandunji pa nthawi yomweyo. Gwirani aima masekondi asanu, ndipo kenako nkubwerera ku malo kuyambira ndi kuchita ntchito zosiyana.

Kulera maondo supine

Kuchita masewera olimbitsa thupi ili mukufuna kugona nsana wanu - mudzakhala Akumbutseni linatembenuzika kumbuyo kwa kachilomboka ndi! Izo zikumveka zachirendo, koma amathandizadi. Chigonere, kutambasula manja anu kuti maondo anu kukhudza. Limbitsani mwendo umodzi ndi kuwongola mkono kumbali imodzi, ndipo hafu inayo ya thupi kugwira mu malo omwewo. Dikirani mphindi pang'ono mu udindo uwu, kubwerera ku malo oyambirira ndi kubwereza mbali inayo.

wa galu zikhoza kutambasula miyendo kuipanikiza pansi

Ambiri mwina, mudamva za udindo ngati zokambirana za anati yoga. Ndi Margolis Wheel mudzayamba minofu ya theka kumtunda kwa thupi ndi ntchafu, matako. Akutsamira pa manja, kuchotsa mafupa a chiuno mmwamba. Kwezani mwendo umodzi, limbitsani izo ndi kuloza oposa. Pambuyo lachiwiri, m'munsi ndi kukokera m'chifuwa ake. Bwererani ku malo pachiyambi, ndipo kenako abwereza mbali inayo.

Plan kwa masabata anayi

Kuti tikwaniritse zotsatira zodabwitsa, inu zokwanira kwa mphindi khumi tsiku lililonse. Minute la Kankhani akuluakulu, kukhala akuluakulu miniti, maminiti pang'ono mu kapamwamba ndi adzapereke kwambiri ndi kale! Sakanizani ndi zikugwirizana Zochita tanena mu maofesi lalifupi, kupanga yopuma khumi pakati pa waika. Simuchedwa zindikirani kuti akupeza mu mawonekedwe labwino! Chinthu chachikulu ndi musasiye, chifukwa mphindi khumi zokhala mphamvu ngakhale munthu lotanganidwa. Zochita izi ndi ophweka, ndi aliyense wa iwo akhoza kusamalira, kotero sindikukana nokha mwayi kwambiri kusintha mudzayenerere mu masabata anayi aafupi mphindi khumi kulimbitsa thupi!