Malangizo a 6 oti musunge mimba yanu mchilimwe

Zamkati

• Chitani 1
• Chitani 2
• Chitani 3
• Chitani masewera 4
• Chitani 5
• Chitani masewera 6

Malangizo 6 olimbitsa thupi kuti musunge mimba yanu nthawi yachilimwe amathandizira kutulutsa minofu yanu yam'mimba ndipo zotsatira zake zitha kuwoneka pasanathe mwezi umodzi.

Koma kuwonjezera pakuchita masewerawa osachepera 3 pa sabata ndikofunikira kutsatira zakudya zopatsa thanzi, osadya zakudya zamafuta ndi shuga. Katswiri wazakudya azitha kulangiza mtundu wa zakudya zomwe mungakonde, polemekeza zomwe mumakonda komanso kuthekera kwanu pachuma.

Chitani 1

Gona pansi msana wanu ndikukweza miyendo yanu ndi mawondo anu molunjika. Tambasulani mikono yanu ndikukweza torso yanu, monga zikuwonetsedwa pachithunzi 1. Chitani magawo atatu obwereza 20.

Chitani 2

Thandizani msana wanu pa mpira wa Pilates, ikani manja anu kumbuyo kwa khosi lanu ndikuchita zolimbitsa thupi m'mimba, monga zikuwonetsedwa pachithunzi 2. Chitani magawo atatu obwereza 20.

Chitani 3

Gona pansi pamsana panu, ndipo ikani miyendo yanu yokhota pa Pilates mpira. Tambasulani manja anu kutsogolo ndikuchita zolimbitsa thupi m'mimba monga zikuwonetsera pachithunzi 3. Chitani ma seti atatu obwereza 20.

Chitani masewera 4

Gonani pansi chagada, manja anu atatambasulidwa m'mbali mwanu. Ikani phazi lanu pa Pilates mpira ndikukweza torso yanu, monga zikuwonetsedwa pachithunzi 4. Chitani magawo atatu obwereza 20.

Chitani 5

Khalani chete pamalo omwe akuwonetsedwa pachithunzi 5 kwa mphindi 1, osapindika msana.

Chitani masewera 6

Khalani chete pamalo omwe akuwonetsedwa pachithunzi 6 kwa mphindi imodzi, osapindika msana ndikusunga minofu yam'mimba, mikono ndi miyendo.

Zitsanzo zina mu: Zochita zosavuta za 3 zoti muchite kunyumba ndikutaya mimba.

Ngati mukumva kuwawa kapena kusasangalala pochita izi, musachite. Wophunzitsa thupi kapena katswiri wa physiotherapist yemwe amadziwika ndi ma Pilates azitha kuwonetsa zochitika zingapo zogwirizana ndi zosowa zanu komanso malingana ndi kuthekera kwanu.