Zochita kwa mbali.

Maloto mkazi aliyense - ndi zokoma "mavu" m'chiuno. Koma kawirikawiri nthumwi ya kugonana fairer akhoza kudzitama mitundu abwino, nthawi zambiri zake wokongola chithunzi cha mafuta owonjezera pa mbali. Kuchotsa izo, muyenera kuchita zazikulu. Ngati inu mukufuna kusintha chithunzi, choyamba kukatenga Zochita apadera m'mbali kuti ndi njira yabwino kuthandiza kulimbana ndi vutoli. Koma zambiri tisatengeke ndi zolimbitsa thupi monga kagulu popanda tingatani kwambiri kuonjezera mchiuno wanu ndi kumanga minofu.

Ngati mukufuna yankho ku funso lakuti: "Kodi kuchotsa mafuta mbali," Zochita kwa slimming m'chiuno kukuthandizani kugula nkhungu akale. Ndipo sindiye masewero olimbitsa thupi, mungathe amachita kunyumba, kusankha Mwaichi nthawi pang'ono mu tsiku mode wanu.

Zochita zothandiza mbali.

zolimbitsa aliyense adafuna kuyamba ndi kuwala zochangamutsa, izo konzekera minofu, kuwakonzekeretsa kutsegula. Bwerezani lililonse zolimbitsa thupi nthawi 5.

• Otsetsereka. Ndi pochita zimenezi, onetsetsani kuti nsana wanu wakhala yosalala. Poyamba, zala ayenera kukhudza mwendo kumanzere, kenako pansi, kenako phazi lolondola.
• Sapota a hoop pa m'chiuno. Chitani ayenera kuyamba ndi maminiti pang'ono, pang'onopang'ono kuwonjezeka mothamanga nthawi.
• Alternately lofufuma kwambiri mbali imodzi ndipo lembani mimba. Njira iyi ndi zothandiza kuti bwino ntchito kwa ziwalo zonse.
• mbali, kokoka angathe kuchitidwa pa fitball. Khala pa mpira pa yomweyo Yesetsani nsana wanu athyathyathya ndipo tsitsa mapewa. Pereka ndi fitbol ku kuigwedeza (kumanzere kapena kumanja), kusunga thupi monga wogawana ngati n'kotheka. Machitachita olimbitsa thupi ndiwo malamulo ngati mkati mwa zokambirana mumaona bwanji nkhaniyi inkakambidwa minofu oblique ili pamimba.
• Bwino mbali, kunama pa fitball ndi kuwongoka miyendo yanu. Modalira phazi lolondola, mwakachetechete atamva mwendo wina ndi kubwerera ku malo ake akale. Bwerezani gulu la phazi lililonse kasanu ndi kamodzi.
• Atagwada malo fitball kudzanja lake lamanja ndi kuyika manja ake pa iye (kumanja). Anatipatsa wopindidwa patsogolo pa bondo kumanzere mwendo ndi dzanja lamanzere, anawerama pa chigongono, apite kumbuyo mutu wanu. Phinduza thupi fitball ndi kuyamba kupanga otsetsereka. Choyamba, kumanzere, nthawi yomweyo amayesa kusunga thupi mu malo woongoka, ndiye kuti kumanja. Zonse muyenera kupanga 15 ankasinthana.
• Kunama pansi, weramitsani miyendo yanu pa mawondo ndi kuziika fitball. Kutenga swaying ochepa uku. Pofuna kukwaniritsa dzuwa kwambiri, kusokoneza ntchito yonseyi. Bodza pansi, logwirana mpira pakati pa maondo anu ndi kukweza miyendo (pa 90 degree). Kuchepetsa miyendo mu madera osiyana ndi kubwerera ku malo poyambira. M'pofunika Bwerezani kukambiranako atasinthana maudindowo nthawi 15.
• kwambiri Zochita kwa mbali ndi dumbbell a. Kutola ndi dumbbell, pang'onopang'ono kuchepetsa pamodzi thupi ndi kutsatira zofuna mu madera osiyana. Onetsetsani kuti nthawi zokambirana dzanja anali mu malo koyamba (pamodzi thupi).
• Atayima molunjika, kuima ndi mapazi anu phewa-m'lifupi padera ndi kuika manja pa m'chiuno. Mmalo awa, imazungulira lamanzere ndi lamanja.
• Bodza pansi, manja kumbuyo mutu wake rewound, weramitsani miyendo yanu pa mawondo ndi kuwanyamulira iwo pang'ono kuchoka pansi. Kutambasula dzanja lamanja (chigongono) kwa bondo la mwendo pomwe kukweza thupi kuchokera pansi.
• Otsetsereka - izi mwina Zochita yabwino kwambiri mbali. Bodza mbali ya kumanja kwako, kutenga mutu dzanja lake lamanja ndi kufalitsa mapewa ake kotero Ukadawaona denga. Kwezani thupi. Muyenera 15 chimakweza, kunama mbali lake lamanja 15 chimakweza, atagona pa kumanzere.
• Bodza mbali ya kumanja kwako, dzanja lamanja kugwira pamaso pake, ndipo dzanja lake lamanzere kumbuyo mutu wake. Vulani mapazi ndi thupi kuchokera pansi, thupi lake kuyesera zinkaimira semicircle. Bwerezani nthawi 15.