Momwe mungayankhire mwamsanga buluyo nokha

Ndizotheka kukangana za zoyenera za mkazi kuzikhala kwamuyaya. Ndipo mitundu yonse ili ndi odzidziwitsa okha. Komabe, ngati kukula kwa abambo amatha kusagwirizana, ndiye kuti palibe chomwe chikuwachititsa mafunso: msungwanayo ayenera kukhala ndi mapepala. Ngati minofu ya glutal ili bwino, ndiye kuti amaoneka okongola kwambiri. Ndichifukwa chake matako okongola ndi chikhumbo chokonda kwambiri cha anthu ambiri, komanso funso la momwe angaperekere bulu msanga, samangodwalitsa atsikana okha, komanso amayi achikulire.

Mwamwayi, sikuti aliyense anali ndi mwayi: chikhalidwe china sichinali ndi chuma choterocho, koma chiwonongeko chokhazikika, chomwe sichitha kutengeredwa. Komabe, musataye mtima, chifukwa minofu ya gluteus imatha kupopera. Ndiyenera kunena kuti mu nthawi yaying'ono sichidzatheka kuchita zimenezo. Atsikana ambiri, akubwera ku holoyi, amafunanso kuti abweze mwamsanga buluyo. Koma minofu yamaso imasowa khama lalikulu ndi ntchito yaikulu. Chifukwa chokhumba komanso kusowa kwa ulesi mfundo yachisanu ikhoza kuikidwa kale mu mwezi, atalandira mphoto ndi zokopa.

Kodi mwamsanga mungamuke bwanji bulu? Inde, mothandizidwa ndi masewera apadera omwe amakhudza kwambiri gulu la minofu. Pofuna kuchitapo kanthu, sikofunika kugula choyimira pamatako ndi ntchafu. Chitani zomwe zingatheke pakhomo, pogwiritsira ntchito pansi ndi zokometsera, komanso njira zonse zopindulitsa.

Choyamba, kuyenda kumathandiza kukweza bulu. Ndimangoyenda mwamphamvu pamsewu kapena pena pomwepo, ndikukwera masitepe, ndikuyenda ndi mwendo wamwamba. Ndiyenera kunena kuti katundu uliwonse pamilingo imathandiza komanso minofu.

Zochita zosafunika kwenikweni, zomwe nthawizonse zimalangizidwa kwa iwo amene akufuna kuphunzira kufulumira kutulutsa bulu, ndi mitundu yonse ya squats ndi miyendo ndi miyendo. Ndipo akhoza kuchitidwa m'njira zosiyanasiyana, kapena popanda kuyeza. Mapazi a Makhi akhoza kuchitidwa ngati akuyimirira, ndikumira pansi ndikugona m'mimba mwake kapena kuima pamabondo ake ndi mawondo ake. Chokhumba chokha ndicho kumvetsera thupi lanu ndi kumachita zonse mosamala kuti asawononge mitsempha kapena ziwalo. Mitundu ya glutal iyenera kudzipatuliratu zosiyana, kugwira ntchito molimbika ndi kusinthasintha machitidwe kuti thupi lisagwiritsidwe ntchito komanso limagwira ntchito. Kumapeto kwa malo osankhidwa, minofu iyenera "kuyaka", itopa. Izi ndi momwe mungakhalire mwamsanga osati bulu, koma ziwalo zonse za thupi.

Kawirikawiri, pali zovuta zambiri pamatako, tangoyang'anani. Mukhoza kuchita masewera olimbitsa thupi, mukhoza kutchula yoga kapena Pilates, yomwe ili yoyenera kwa anthu omwe ali odekha ndi osasamala, omwe sakonda kulumphira ndikuwopsya pamtunda kapena mapulaneti a steppe. Chinthu chachikulu ndikusankha maphunziro a moyo, omwe sudzabweretse ubwino komanso chisangalalo. Ndipo pofuna kuthandiza masewera olimbitsa thupi, muyenera choyamba kudya bwino. Zingwe ndi ntchafu ndizo malo oyambirira omwe pamakhala ma calorie owonjezera, motero ndikofunikira kukonza zakudya, kudya mchere wambiri, odzola, mafuta.