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Ganizani kuchita mazana a ma crunches ndi ma sit-up ndiyo njira yoperekera ma toni ochulukirapo? Ganiziraninso, atero a Gina Lombardi, mphunzitsi wodziwika ku Los Angeles yemwe wagwirapo ntchito ndi Kirstie Alley ndi Leah Remini. Osataya nthawi yanu kuchita kubwereza kopanda nzeru, akutero. Njira yabwino yolimbitsira m'mimba - yomwe imakupatsirani gawo lamphamvu pamasewera, zochitika zatsiku ndi tsiku ndi mawonekedwe abwino - ndikuyang'ana kudera lomwe likugwiridwa. "Chofunika ndichakuti mudziwe minofu yomwe mukugwira ntchito komanso komwe ili, kenako mverani malowa nthawi iliyonse," akutero Lombardi. Ngati simutero, mutha kulola minofu ina, monga khosi ndi chiuno, kuti igwire ntchitoyo ndipo minofu yanu sidzatopa kapena kumveka.

Lombardi imagwiritsanso ntchito njira yophunzitsira yomwe imasintha machitidwe omwe mumachita milungu isanu ndi umodzi mpaka isanu ndi itatu iliyonse, motero minofu yanu yam'mimba imatsutsidwa nthawi zonse, zomwe zimathandizira zotsatira. Monga bonasi, simudzatopa ndikumachita zomwezo mobwerezabwereza.

Lombardi amagwiritsa ntchito masewera olimbitsa thupi osiyanasiyana, kuphatikiza atatu omwe adawonetsedwa mwezi uno, ndi makasitomala ake. Makinawo amalumikizana ndi rectus abdominis, omwe mumagwiritsa ntchito mukamayang'ana m'chiuno mwanu. Kuchita masewera olimbitsa thupi kwachiwiri, mankhwala a mpira kupindika, imagwiranso ntchito polimbitsa rectus abdominis komanso kugunda ma oblique, omwe amasinthasintha ndikusintha msana wanu. Zochita zomaliza, zopendekeka ndi milatho, zidzalimbitsa gawo lonse lamimba.

Pomaliza, phunzitsani abambo anu monga momwe mungaphunzitsire gawo lina la thupi. Kulimbitsa thupi katatu pa sabata mwamphamvu, kubwerezabwereza komanso mawonekedwe kumapangitsa kuti thupi lanu likhale labwino kwambiri, akutero Lombardi.

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