Zochita kuchepetsa m'chiuno - pulogalamu ogwira maphunziro.

m'chiuno Full, mwina ambiri wamkazi vuto. Zimenezi n'zosadabwitsa, chifukwa thupi la kugonana chilungamo umalimbana kwenikweni kuthetsa vuto la kubereka ana. Ndipo mafuta pa ntchafu ndi pamimba ndi mtundu wa "malo oonekera." N'chifukwa chake zakudya okhwima, kapena njala, mu nkhani iyi, contraindicated mwamtheradi. Pakuti aliyense kilogalamu anaponyedwa ayankhe thupi khumi, munthu chabe kuyamba kudya monga kale. Komanso, wokhulupirira kuchepetsa m'chiuno mogwira ntchito kokha molumikizana ndi zakudya bwino analemba. Thandizeni imathandizira pa ndondomeko ya kutikita ndi anthunzi otulutsirako thukuta.

Zogwiritsira zokambirana kuti uphunguwo

Pankhani zimene amachitira kuchepetsa m'chiuno zimathandiza kwambiri olimba alangizi adzakhala pamodzi kubwereza, amene sanabwere ndi chirichonse kuposa kukhala akuluakulu ndi zilizonse. Zochita izi ziwiri, mu embodiments zosiyanasiyana, kuthandiza ntchito akatumba onse a matako ndi ntchafu, kuwapanga slimmer ndi toned.

Kuti kuchepetsa voliyumu ya chiuno yokwanira kuchita yosavuta ya Zochita tsiku lililonse, kaphatikizidwe ndi kutikita ndi kusiyana shawa.

Ntchito yoyamba ya zovuta zathu - yamba mapazi awo. Iwo anachita alternately, choyamba phazi limodzi, ndiye ena. zolimbitsa thupi imakhala kukukhala atatu a kubwereza 30 aliyense. Motero amayamba ntchito yonseyi ndi 30 alili kutsogolo, ndiye kuchita alili 30 motsogozedwa ndi kumbuyo chomwecho. Ndiye kusintha mapazi ndi kubwereza onse kachiwiri.
Kwezani phazi kwambiri kapena kuchotsera pambali Sikuti, koma musaiwale kukoka sock. Aliyense kugwedezeka imagwiridwa ndi mavuto wathunthu minofu. Musati muyesere kupanga zinthu zovuta, chabe akukupiza mwendo wake mu mlengalenga.

Powonjezera vuto, kutsatira alili za udindo, atagwada. Choncho n'zotheka ntchito bwino mbali ndi kumbuyo kwa ntchafu.
Ku malo poyambira kuchita atigwira mwendo pambali, kotero kuti ntchafu likufanana ndi pansi. Ngati womberani yovuta kwambiri, mwendo akhoza ndichotse pa bondo.

Phazi limayenda kumbuyo zingachitike mu njira ziwiri zosiyana. Njira yoyamba ku malo apachiyambi - kutsimikizira pa elbows kukwawa, elbows molunjika kumbuyo miyendo ndipo pang'onopang'ono kulera izo pang'ono pamwamba pa mzere kumbuyo. Mu nkhani iyi, ntchito osati m'chiuno, komanso lalikulu gluteal minofu.
Yankho lachiwiri ndi ili. mwendo ndi retracted kuti kufanana ntchafu yako pansi kunapezeka kuti. Ndiye zosinthira ndi unbend bondo, akuyesera kuti chidendene kuti matako a.

Zochita izi kuchepetsa m'chiuno anachita miyeso iwiri nthawi 60 lililonse mwendo.

dona aliyense amene anali kuyesera kuchita Zochita kuchotsa m'chiuno, ndi bwino kuti chovuta kwambiri kukonza pamwamba lamkati. Pali simungakhoze kuchita popanda njira wothandiza, ndi losavuta Mwendo kungakhale wamba mphira bandeji kwa mankhwala a. Kuchita ochiritsira "lumo" ntchito expander amamwa mudzakhala iyende mofulumira kwambiri.

zolimbitsa wina simulating ntchafu mkati - anyonyomala zolemera. Oyenera chaichi chimbale kuchokera ku kathabwa kapena dumbbells.
Kuyambira malo - mapazi onse kuposa mapewa, zala mwamphamvu anatembenuka outwards. Burdening kugwira manja athu ndi kuthamanga pang'onopang'ono squat, kuyesera moongoka thupi. Anachita mu waika katatu osachepera 20.

Iliyonse osiyanasiyana monga inu nokha kusankha, kukumbukira kuti uzichita kuchepetsa m'chiuno anachita kubwereza kwambiri.

Ine ndiyenera kunena kuti ambiri vuto wamkazi ali otchedwa "makutu" zimene zimaoneka ngakhale akazi ang'ono. Mwatsoka, ngakhale zothandiza kwambiri Zochita za m'chiuno mwake, wopanda mphamvu. Yabwino yothetsera akanati kumutsatira kutikita. Kamodzi m'dera vuto liti pofuna kuti achite Zochita ayenera kukhala monga kupewa a.

Ngati masewera olimbitsa thupi mulibe nthawi, monga m'malo mwa kukwera ndi kuyenda masitepe. Popanga chakudya, kukumbukira kuti mafuta m'chiuno ndi mimba idzapita lomaliza. Choyamba m'buku la kuchepa mapewa, manja ndi nkhope, ndiye m'chiuno ndi pachifuwa, ndi pamenepo pokha kutembenukira akutulukira ku matako ndi ntchafu.