Zochita zolimbitsa matako kunyumba

Funso lakuchepa kwa chiwerengerochi komanso matako makamaka, limadandaula pafupifupi wachiwiri aliyense wa theka lokongola laumunthu. Malo ambiri olimbitsira thupi komanso malo olimbitsira thupi amapereka mapulogalamu apadera owumba matako.

Koma mapulogalamu onsewa, moona mtima, siotsika mtengo. Koma ndi anthu ochepa okha omwe amadziwa kuti pali njira yothandizira kuti azitopetsa kunyumba, zomwe tikambirana lero.

Kodi ndizotheka kupopera bulu kunyumba?

Sikuti ndizotheka kokha, komanso koyenera kupatsa papa wanu mawonekedwe olondola komanso kuti akhale olimba kunyumba. Koma kudzakhala kofunika kukhala oleza mtima osanyalanyaza cholinga, makamaka kwa amuna osagonana, omwe ntchito yawo imakhala.

Kulimbitsa ansembe sikungogwirizira chabe ndikupanga mawonekedwe abwino, komanso kulimbitsanso minofu yonse ya thupi, yomwe iwonso:

• kuchepetsa chiopsezo chovulala;
• kukonza magwiridwe antchito a thupi lonse;
• zidzakupangitsani kuti musakhale ndi makhalidwe abwino okha, komanso chisangalalo chokongoletsa kuchokera pantchito yomwe mwachita.

Zochita zolimbitsa matako kunyumba

Si chinsinsi chachikulu kuti wophunzitsa olimbitsa thupi ali ndi njira yake yopumira ansembe kunyumba.

Bukuli likhala lodziwika kwambiri komanso lothandiza, malinga ndi azimayi ambiri, machitidwe omwe safuna ndalama zambiri komanso nthawi, komanso kupezeka kwa zida zapadera kapena zoyeserera.

Magulu

Zochita zosavuta kuyamba ndi squat. Kuti mumalize, palibe chifukwa chochezera chipinda cholimbitsira thupi, koma ndizokwanira kusankha mphindi khumi zaulere kunyumba.

Kuti muchite masewera olimbitsa thupi molondola, muyenera kukhala oyamba, kukhala olingana, kutambasula miyendo m'lifupi, ndikuyika manja anu patsogolo panu, mofanana pansi. Squat samachitidwa kwathunthu, koma mpaka matako afika pamlingo wamaondo. Pambuyo pake, ndikofunikira kubwerera kumalo oyamba.

Squat ndi kubedwa mwendo

Ntchitoyi ndikupitilira kwa squat wosavuta, koma osinthidwa pang'ono.

Kuti muyambe kuchita masewera olimbitsa thupi, muyenera kuyamba - khalani owongoka, mutambasule miyendo yanu paphewa, ikani manja anu patsogolo panu, yofanana ndi pansi.

Muyenera kuchita zochitikazo mofanananso ndi kale:

1. Ndikofunika kugwetsa mpaka bumbu lifike pamiyendo yamaondo.
2. Tengani malo oyamba.
3. Pambuyo poyambira, ndikofunikira kutengera mwendowo pambali, makamaka pamlingo wa madigiri makumi asanu ndi anayi.
4. Tengani malo oyamba.
5. Khalaninso pansi.
6. Tengani malo oyamba.
7. Tenga mwendo winawo kumbali.
8. Tengani malo oyamba.

Monga mukuwonera, masewerawa ndiosavuta, koma muyenera kuyesetsa pang'ono.

Mlatho waulemerero

Aliyense amadziwa masewera olimbitsa thupi omwe amatchedwa "mlatho", koma pali "mlatho wokongola" wolimbitsa minofu yolimba. Kuti mumalize ntchitoyi, muyenera kutsitsa msana wanu pansi.

Malo oyambira amawerengedwa kuti ndi malo ogona pansi ndi msana wanu mutapindika mawondo ndi mikono mutambasula thupi.

Kuyambapo:

1. Pokhala poyambirira, timayamba kukweza bulu momwe tingathere.
2. Timabwerera ku malo oyamba.

Ndibwino kuchita ma seti atatu nthawi khumi ndi zisanu, kupuma pang'ono mpaka mphindi imodzi pakati pa iliyonse.

Kuchita masewera olimbitsa thupi kumatha kukhala kovuta pang'ono pokha kukoka miyendo mmwamba. Likukhalira, ngati kuti ndi nsonga za zala zakumapazi, kuyesera kufikira babu yoyatsa padenga.

Masitepe pa sitepe ndikukweza bondo

Kuti muchite izi, mufunika mtundu wina wamapiri, wolimba komanso wolimba mpaka bondo.

Masitepe ndi kukwera kwa mawondo ndizochita zothandiza kwambiri zomwe zimathandiza:

1. Kukhazikitsa ndikuwongolera kulumikizana ndikumvetsetsa.
2. Gwiritsani ntchito miyendo yanu.
3. Kwezani kamvekedwe ka minofu gluteal.

Kuti muchite masewera olimbitsa thupi, muyenera kukhala paphiri - uwu ukhala woyamba. Kenako, phazi lanu lamanzere, imani pa phiri, ndikukweza phazi lanu lakumanja mpaka kutalika kwa phirilo (ngati kuti mukukwera masitepe apamtunda).

Kenako tsitsani mwendo wakumanja pansi, kenako wamanzere, potero mubwerere pamalo pomwe kale. Dongosolo la miyendo liyenera kusinthidwa.

Pa mwendo uliwonse, muyenera kuchita njira zitatu maulendo khumi ndi asanu, kupumula mphindi iliyonse.

Kuchita masewera olimbitsa thupi kumatha kukhala kovuta pang'ono kugwiritsa ntchito zolemera m'manja. Dumbbells ndi oyenera kuchita izi, koma ngati kulibe, ndiye kuti zingatheke kugwiritsa ntchito njira zilizonse zomwe zingakwaniritse bwino dzanja.

Kubwerera mmbuyo ndi mwendo wopindika

Kuti muchite masewera olimbitsa thupi mwendo wopindika, muyenera kukhala ndi miyendo inayi, ndipo zigawo zakumbuyo ndi khomo lachiberekero ziyenera kukhala zosasunthika komanso zofananira pansi. Ataima pomwepo, mwendo umodzi umakwera m'mwamba, ndipo phazi lokhalo liyenera kukhala lolimba, monga bumbu, komanso kufanana pansi.

Dongosolo la miyendo liyenera kusinthidwa, ndipo iliyonse, njira zopitilira zitatu zimachitidwa kasanu ndi kasanu ndi mphindi yopuma.

Patsogolo mapapu

Zochita zina zodziwika bwino popanga chida chokongola. Kuti mumalize, muyenera kuphulika mtsogolo kuchokera pomwe mwayimilira.

Poterepa, mwendo womwe uli kumbuyo uyenera kukhudza pansi ndi chipewa cha bondo. Kumbuyo kumakhala koyang'ana pansi, ndipo mikono ikufanana ndi thupi. Mutha kutenthetsa izi mutakhala malo amodzi kapena kusuntha mchipinda, koma nthawi zonse ndikusinthana miyendo.

Muyenera kuchita kangapo kasanu ndi kamodzi munjira iliyonseyi, ndikupumula mpaka mphindi imodzi. Ngati izi zikuwoneka kuti ndizosavuta, ndiye kuti zizikhala zovuta kwa inu nokha - onjezerani kunenepa m'manja mwanu.

Zolakwitsa zoyambira kupopera ansembe

Nthawi zambiri, amayi ambiri amalemba ndemanga zoyipa, momwe zimakhalira chimodzimodzi - maphunziro samabweretsa zomwe akhala akuyembekezera kwanthawi yayitali. Izi zimangochitika pokhapokha zolakwitsa zitachitika panthawi yochita masewera olimbitsa thupi.

Ndizo za iwo zomwe ziyenera kuyankhulidwa mwatsatanetsatane:

1. Sikwashi sizofunikira, koma chimodzi mwazochita zodziwika bwino kwambiri.
2. Kuchita masewera olimbitsa thupi popanda kuwonjezera kunenepa sikothandiza nthawi zonse.
3. Osachilimbitsa mopitirira muyeso. Ndikofunika kudziwa "tanthauzo lagolide".
4. Chiwerengero cha kubwereza chikhoza kuchulukitsidwa kapena kutsika kutengera kulemera kwazomwe mumagwiritsa ntchito. Mulimonsemo, pamene mukuchita masewera olimbitsa thupi, muyenera kumvera momwe mulili osati kuchita masewera olimbitsa thupi "pogwiritsa ntchito mphamvu."
5. Kumveka komanso kusasinthasintha kwamayendedwe osayenda kapena opanda katundu.
6. Kusintha mkhalidwe wa kufutukuka kwa "mfundo yachisanu", ndikofunikira kugwiritsa ntchito zolimbitsa thupi zonse, osachotsapo chilichonse panthawi yonse yamaphunziro.

Zakudya zolimba za matako

Kuchita zolimbitsa thupi ndi theka la nkhondoyi. Kuti mukwaniritse zotsatira zana limodzi, muyenera kutsatira zakudya zoyenera. Ena atha kugwedeza mapewa awo modabwa, ndikuganiza kuti chakudya sichofunikira kwambiri kwa ansembe, ndipo azilakwitsa.

Mofananamo ndi zakudya zolemetsa, pali zakudya zake "pachisanu," zomwe ndizofunikira kwambiri:

• mapuloteni;
• chakudya chovuta;
• mafuta athanzi.

Zakudya zazikulu zomanga thupi ndi izi:

• nyama yowonda;
• tchizi cha koteji;
• nsomba;
• mkaka ndi mkaka wowawasa.

Zakudya zophatikizika zimatha kupezeka kuchokera ku mpunga wofiirira ndi mbewu zamphesa kapena zouluka:

• ngale ya ngale;
• buckwheat;
• balere;
• tirigu;
• phala.

Mafuta athanzi amatha kutengedwa ku maolivi, chimanga, zitsamba, ndi mafuta a fulakesi. Mulingo watsiku ndi tsiku ndi supuni ziwiri.

Mbewu ndi mtedza ndizopezanso mafuta athanzi:

• amondi;
• mfuti;
• mtedza;
• mtedza;
• mkungudza.

Pasapezeke magalamu opitilira makumi atatu a mtedza kapena mbewu tsiku lililonse.

Muyenera kudya pafupipafupi, koma pang'ono, ndi chakudya chimodzi kapena ziwiri zoyenera, zomwe mungafune zakudya zotsatirazi:

• zipatso;
• zipatso;
• mtedza;
• zipatso zouma;
• kefir;
• yogati.

Zogulitsa zitha kungotambasulidwa, kutenthedwa kapena kuphika. Njira zina zophikira zimabweretsa kuyesetsa konse.

Onetsetsani kuti muyang'anire kuchuluka kwa madzi - muyenera kumwa mpaka malita awiri amadzi patsiku.

Zakudya izi ziyenera kuchotsedwa pachakudya:

1. Mankhwala theka-yomalizidwa.
2. Zakudya zachangu.
3. Maswiti.
4. Shuga.
5. Pasitala.
6. Mkate woyera.
7. Zophika mafuta.
8. Malo owotchera makeke.
9. Kupanikizana.

Tsopano pazakudya zomwe ansembe:

• Chakudya cham'mawa. Kuvomerezeka ntchito chakudya zovuta - dzinthu, muesli, mkate.
• Chakudya chamadzulo. Nyama kapena nsomba iliyonse, ndipo konzani saladi wa ndiwo zamasamba.
• Chakudya chamadzulo. Masamba kapena zipatso zokha.

Kutsata chakudya kumakuthandizani kuti muphatikize zotsatira zakulimbitsa thupi.

Ndizotheka kuti mupange bulu wokongola komanso wopopa popanda thandizo la maopulasitiki okwera mtengo. Chinthu chachikulu ndikukhazikitsa cholinga chanu ndikuchita zonse zotheka kuti mukwaniritse.