21-Day Makeover - Tsiku 9: Njira Zosavuta Zowonekera Bwino

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Si kuchuluka kwa kulemera komwe mumakweza kapena njira yanu yomwe ingathandize kukonza madera omwe muli ndi vuto. Njira zosavuta izi zitha kupangitsa kuti chiphuphu cham'mimba ndi kuphulika kwamimba kutha.

Gwiritsani ntchito Roller ya Foam

Machubu aatali awa ndi abwino kumasula madontho okhazikika-amalepheretsa minofu yamphamvu kwambiri ndikuyambitsa yomwe ili yofooka kwambiri-zomwe zimakuthandizani kuti mugwire bwino lomwe minyewa yomwe mukufuna. Yesani kutambasula izi kuti mutulutse piriformis yanu, m'chiuno mwanu chakunja (zidzakuthandizani kuthekera kwanu kuti mugwirizane): Ikani mbali yakumanzere yakunyamula kwanu, ikani manja anu pansi kumbuyo kwanu, ndikudutsa mwendo wanu wamanzere bondo lanu lamanja. Tsatirani pang'ono kumanzere pa chodzigudubuza mpaka mutapeza malo abwino kwambiri. Gwirani masekondi 30 mpaka 2 mphindi kapena mpaka pamenepo, sankhani mbali ndikubwereza.

Limbikitsani Kaimidwe Mwanu

Kulimbitsa msana wanu ndi minofu yapakatikati ndikutambasula chifuwa chanu kudzakuthandizani kuyimirira molunjika ndikuwoneka ochepa. Ma Pilates, omwe amakuphunzitsani kukokera mchombo wanu kumsana wanu, ali pachimake pachimake, ndipo mafani nthawi zambiri amakayikira momwe amamvera kutalika komanso kukhala osawoneka bwino atangophunzira pang'ono. Mukangokhalira kukoka m'mimba mwanu, mutha kugwiritsa ntchito njirayi tsiku lonse kuti mutsegule minofu yanu yapakati. Ponyera kumbuyo pang'ono kukuthandizani kuti mapewa anu akhale pansi. Kuofesi, tambasulani pa tebulo lanu kuti mutulutse minofu yayikulu pachifuwa.

Sankhani nkhani yapadera ya Shape Yopanga Thupi Lanu kuti mumve zambiri za mapulani a masiku 21 awa. Pamalo ogulitsa zatsopano tsopano!

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