Kodi kuchotsa totsegulira pa m'chiuno: Ntchitoyi kunyumba

Ngati muli pa onse chithunzi ang'ono ndi "makutu" pa ntchafu, ndiye zambiri, inu cholakwika posachedwapa wonenepa. N'zotheka kuti ndondomeko ya kuonda owonjezera zinachitikadi mofulumira, ndipo okha ndi kuchepetsa kuchuluka ndi madyedwe caloric. Choncho, onenepa, ndithudi, ndinachoka mwamsanga, koma mafuta thupi anakhalabe mu kwambiri malo "mabvuto". Monga amadziwika, woyamba kuonda chifuwa ndi nkhope. Koma wowopsa "makutu" tsopano chodziwikiratu kuti nthawi kutha popanda thandizo. Njira yodalirika kuchotsa iwo - ndi osiyanasiyana wabwino wa maphunziro katswiri, imene imakhudza minofu ya m'dera obstructed. Ine kulankhula za mmene kuchotsa "makutu" pa m'chiuno. Zochita izi ndi yosavuta, ndipo iwo akhoza kuchita chilichonse.

Phazi atigwira alternately mu dzanja - yabwino zolimbitsa ovina

Tiyeni tiyambe ntchito yathu kuchokera chidwi chikuonetseratu wina. Munayamba mwadzifunsapo chifukwa ovina palibe mavuto, "breeches" pa m'chiuno. Iwo likukhalira kuti iwo kuchita chimodzi zolimbitsa zabwino kuti kumalimbitsa minofu ya miyendo m'munda. taphunzira izi kukweza sogutyh mwendo kapena zosangalatsa azisiyana. Kudzongoka, mukhoza nthawi yomweyo kuumirirabe thandizo, monga mpando. Kuukitsa mwendo ndipo amugwila pambali, kumanzere mwendo molunjika. Choncho kubwereza kasanu 20-30. Timachita chimodzimodzi ndi phazi la kumanzere. Nthawi iliyonse kuwonjezeka chiwerengero cha njira pang'onopang'ono kuzipereka kwa 50-60. Tsopano inu mukudziwa momwe kuchotsa totsegulira pa m'chiuno. Zambiri kokoka, monga yesani kuchita nthawi zonse.

Kutchire kukakumba ndikafuna kudzithandiza-plie bwino kwambiri

Ife osakongola kuvina pafupifupi zolimbitsa thupi lina lalikulu kuti tichotse "breeches" pa m'chiuno. Izi otchedwa squat-plie. Timachita izi monga chonchi: kudzongoka, mapazi ndi onse kuposa mapewa, zala pamene linatha mu madera osiyana. Pang'onopang'ono squat monga otsika ngati n'kotheka, kotero ife yochulukirapo masekondi angapo ndipo kudzuka. Kuchita zimenezi kudzatithandiza msanga vuto la mmene kuchotsa totsegulira pa m'chiuno. Zochita zimagwiridwa pa nthawi 10 15.

Kusakaniza ndi dilution wa miyendo ku malo supine

Kodi wina chiyani tiyenera kuthandiza mwamsanga kuthana ndi ntchito imeneyi? Mahi mapazi! Basi mu malo mosabvuta. Kugona pansi pa mphasa masewero olimbitsa thupi. Ndiye kukweza molunjika mwendo mmwamba, kuchepetsa ndi kugwa iwo. Mungathe kusiyanitsa ndiponso ntchito imeneyi. N'chimodzimodzinso akuchita ndi miyendo ndichotse pa mawondo. Izi ndi masewera olimbitsa thupi kwambiri. Chotsani "makutu" pa ziuno angathandize msanga. Kangati kuchita nawo? Monga mmene mungathere, mpaka mukumva wotopa pang'ono.

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Ndipo tsopano maphunziro mphamvu. Ntchito yabwino m'dera "makutu" pa ntchafu kuchotsa mwamsanga, matenda pansi. Kudzongoka, mikono pambali. Lunges alternately unasiya phazi, ndiye kulondola. 10 anachita wophatikizidwa mwaulesi pa njira imodzi.

Choncho, takambirana mfundo zovuta zimene zingatithandize kuthana ndi vuto lathu. Kuchita zonse - ndipo kenako kuyiwala za maganizo awo pa momwe kuchotsa "makutu" pa m'chiuno. Zochita, zimathandiza kwambiri ndipo zotsatira Tingaone pambuyo masabata awiri maphunziro nthawi zonse.