Masabata 6 a Thupi Lonse Lolimbitsa Thupi Lamayi

Zamkati

• Dongosolo Lolimbitsa Thupi Lonse la Akazi
• Ndondomeko Yathunthu Yolimbitsa Thupi
• Onaninso za

Munazimvapo kale ndipo mudzazimvanso: Kukwaniritsa zolinga zanu ndikusintha thupi lanu, kaya pomanga minofu kapena kuwonda, kumatenga nthawi. Palibe njira zazifupi zamatsenga kapena zolodza zapadera kuti mupambane. Koma ndi njira yoyenera, mutha kupita patsogolo kwambiri pakangopita milungu ingapo. Dongosolo lochita masewera olimbitsa thupi lathu la amayi limalonjeza kuti lipereka zotsatira m'masabata asanu ndi limodzi okha, kuti mumve kulimba, stat. (Zokhudzana: Izi za Mphindi 30 Zolimbitsa Thupi Zonse Kuchokera Kumutu mpaka Kumapazi)

Pulogalamu yolimbitsa thupi yathunthu ya azimayi ndiyophatikiza zolimbitsa thupi zolimbitsa thupi kwa azimayi, kulimbitsa thupi zolimbitsa thupi, komanso machitidwe osinthasintha omwe angakuthandizeni kuti mukhale ndi minyewa komanso kuti muchepetse pochita izi. Kuphatikiza apo, ndizotheka kusintha: Khalani omasuka kusintha dongosolo lathunthu lolimbitsa thupi la amayi kuti akwaniritse zosowa zanu (mwachitsanzo, kupumula Lachitatu m'malo Lamlungu). Izi zati, muyenera kuyesetsabe kuchita zolimbitsa thupi ngati zingatheke.

Pamene mukupanga mphamvu, pang'onopang'ono onjezerani kulemera komwe mumagwiritsa ntchito panthawi yonse yolimbitsa thupi kwa amayi kuti muwonjezere zotsatira zanu. Ma repi angapo omaliza a seti iliyonse ayenera kukhala ovuta koma osatheka kuchita ndi mawonekedwe oyenera. Ngati sizili choncho, pitirizani kusintha kulemera kwanu moyenerera. (Zogwirizana: Zochita 10 Zabwino Kwambiri za Akazi)

Dongosolo Lolimbitsa Thupi Lonse la Akazi

1. Kongoletsani ndi Kutentha: Musawope kupita patsogolo pantchito yolimbitsa thupi iyi ya azimayi, chifukwa imaphatikizira kuchuluka kwakanthawi kochepa pagulu lililonse. Zochita zolimbitsa thupi zolimbitsa thupi izi zidapangidwa kuti zikuthandizireni kupanga minofu ndikuwotcha mafuta.
2. Cardio: Chitani chilichonse chochita cardio (kupalasa njinga, kuyenda, kuthamanga, kuvina, ndi zina zambiri) kwa mphindi 30 mpaka 60, ngati zingafunike. Izi zitha kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti muchepetse kupweteka kwa minofu ndi kuuma.
3. Kutambasula: Muthanso kuchita izi kwa mphindi 5 kumapeto kwa masewera olimbitsa thupi. Kutambasula sikungathandize kupewa zovulaza komanso kumathandizira kuti magazi aziyenda bwino komanso kuthana ndi nkhawa. (Ndipo awa ndi ena chabe mwa maubwino ochepa otambasula asanakwane komanso pambuyo pathupi lathunthu la akazi.)
4. Zotsatira Zofulumira: Malizitsani kulimbitsa thupi kumeneku pakati pa magawo ophunzitsira kukana kuti mukhale ndi mphamvu yayikulu komanso kuyenda.
5. Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi kwazimayi kumakwaniritsa dongosolo lamaphunziro ili. Mukwaniritsa ma superset anayi kuti mumange minofu ndikuwotcha mafuta.

Ndondomeko Yathunthu Yolimbitsa Thupi

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