Kugwiritsa ntchito khutu la ntchafu

Makutu m'chiuno ndi amodzi mwamavuto azimayi ambiri. Izi ndizomwe zimachitika mu thupi lachikazi, chifukwa cha mawonekedwe ake.

Chifukwa chiyani "makutu" amawoneka m'chiuno?

Mafuta omwe amapezeka m'matchawa amagawika mitundu iwiri: yogwira ntchito komanso yosungidwa. Otsatirawa amayamba kupanga atsikana azaka zapakati pa 13 ndi 20 kuti apange kuchuluka kwa estrogen.

Pambuyo pake, gawo losanjikiza limakwezedwa pamalowo, chifukwa cha zakudya zosayenera, moyo wongokhala. Chibadwa chimathandizanso kwambiri.

Ndizovuta kuthana ndi ma breeches ndipo muyenera kutsatira malamulo angapo:

• kuchita masewera olimbitsa thupi. Kusuntha kwathu konse ndi mafuta omwe amabwera chifukwa chake ayenera kusandulika kukhala minofu;
• onaninso zakudya zanu. Thupi liyenera kulandira mapuloteni okwanira, chakudya, mafuta, koma mopitirira muyeso.

Momwe mungachotsere makutu m'chiuno - zolimbitsa thupi kunyumba

Ngati sizingatheke kuti mukayendere masewera olimbitsa thupi, ndiye kuti mutha kuchita masewera olimbitsa thupi kunyumba. Musanaphunzitsidwe, onetsetsani kuti mukutenthetsa minofu, mphindi 5 ndikwanira.

Magulu

Zochita zofala kwambiri komanso zothandiza kuthana ndi makutu ndikumangirira:

1. Timayika miyendo yathu m'lifupi-phewa, kumbuyo kwathu molunjika, squat, manja athu patsogolo pathu. Kupindika pamabondo kuyenera kukhala koyenera. Timabwerera kumalo oyambira. Timadzaza kasanu ndi katatu m'maseti awiri.
2. Timabweretsa miyendo yathu palimodzi ndikupanga ma squat ena 20-30 m'magawo awiri. Ndikoyenera kukumbukira kuti thupi liyenera kukhala lolunjika popanda kupindika.

Mapapu akuya

Ma lunge ndi masewera olimbitsa thupi kwambiri.

Zolingalira za zochita:

• Tengani malo oyimirira, manja mchiuno;
• Timasunga miyendo yathu limodzi;
• Timapanga kutsogolo kwakukulu. Phazi lakumbuyo liyenera kukhala lathyathyathya;
• Mwendo wakumbuyo umapuma pa chala chake, ndipo chidendene chakwezedwa;
• Kumbuyo kuyenera kukhala kolunjika panthawi yochita masewera olimbitsa thupi;
• Timatsitsa mwendo wakumbuyo pansi, pafupifupi mpaka utakhudza pansi;
• Konzani miyendo yanu kwa masekondi pang'ono;
• Timadzuka pamene tikutulutsa mpweya;
• Bwerezani mayendedwe kasanu ndi kamodzi pa mwendo uliwonse.

Mapapu, muyenera kutsatira malamulowa:

• kusunga bwino. Kuyendetsa mbali iliyonse ndikoletsedwa, komanso kuthandizira bondo;
• ndikofunikira kwambiri kuwonetsetsa kuti phazi kutsogolo silichoka pamwamba.

Pali njira zingapo zochitira masewera olimbitsa thupi:

• ndi lunge yaing'ono, minofu ya ntchafu ya quadriceps imaphunzitsidwa;
• ngati danga likuloleza, ndiye kuti mapapo akuya atha kusinthidwa ndi njira zomwezo zofananira.

Lungani pazinayi zonse

Kusunga malamulo ochitira masewera olimbitsa thupi, mutha kukhala ndi zotsatira zabwino:

• malo oyambira: pazinayi zonse;
• kumbuyo kuli kowongoka;
• kwezani mwendo mmbuyo ndikuutambasula;
• timachita nthawi n0 20.

Pendani miyendo yanu

Zochita zomwe sizingagulitsidwe mukamagwira ntchito m'makutu. Minofu ya gluteal, minofu yayikulu ya ntchafu imakhudzidwa.

Kuchita masewera olimbitsa thupi kumachitika mozungulira:

• timagona mbali yathu;
• dzanja pansi pa mutu, lachiwiri m'chiuno;
• kwezani mwendo mpaka ngodya ya madigiri 45 ipangidwe;
• timachita zolimbitsa thupi nthawi 25-30, simusowa kuti mubweretse miyendo yanu limodzi ndi chilichonse.

Kutengedwa mwendo

Pochita masewera olimbitsa thupi, pafupifupi magulu onse a minofu amagwira ntchito. Iyenera kuchitidwa modzidzimutsa yopuma pang'ono. Mukamaliza maphunziro, perekani miyendo yanu masiku angapo opuma.

Kunyumba, izi zitha kuchitika anayi onse:

• Manja ayenera kukhala okhwima pansi pa mapewa, ndi mawondo pansi pa chiuno.
• Msana ndi wowongoka, m'mimba mumakokedwa mkati;
• Popanda kutambasula mwendo, muyenera kuyikweza pang'onopang'ono mpaka kumbuyo;
• Tidakonza kwa masekondi pang'ono ndipo pang'onopang'ono tidabwerera pomwe tidayamba.

Ntchitoyi iyenera kuchitidwa koyamba ka 10 pamlendo uliwonse, magulu atatu.

Chakudya choyenera motsutsana ndi makutu m'chiuno

Monga lamulo, kuchita masewera olimbitsa thupi kokha sikokwanira chifukwa chogwiritsa ntchito zakudya zosafunikira komanso zopatsa mphamvu kwambiri m'thupi. Chakudya choyenera ndi chimodzi mwazinthu zofunika kwambiri kuti muchepetse kunenepa.

Malamulo angapo omwe ayenera kutsatira:

• Chotsani mafuta athunthu. Zoterezi zimaphatikizapo zinthu zonse zomwe zimakhala ndi margarine: mitanda, makeke, makeke, kufalikira. Mutha kudzipangira nokha zinthu zoyenera. Pali maphikidwe ambiri ophika.
• Payenera kukhala osachepera 1 masamba kapena zipatso mu zakudya tsiku lililonse. Zakudyazi zimadya bwino m'mawa.
• Madzi ndiye kasupe wa moyo. Tikulimbikitsidwa kudya osachepera 1.5 malita a madzi oyera patsiku.
• Chakudya cham'mawa chiyenera kukhala chokoma ndipo mulibe vuto lililonse.
• Idyani pang'ono (mutha nthawi zambiri), kutafuna kwa nthawi yayitali, pang'onopang'ono. Thupi limayenera kulandira chakudya mosalekeza komanso mofanana. Ndikudya nthawi yayitali, zimangoyamba kupeza mafuta.
• Kuchepetsa mowa (nthawi zina vinyo wouma amatha)
• Mdani wamkulu wa chiwerengerocho ndi shuga. Timachotsa momwe tingathere, mutha kugwiritsa ntchito sahzams (stevia, sucralose).
• Timachepetsanso kumwa mchere, makamaka madzulo.
• Ndi chakudya choyenera, mapuloteni ndi ofunikira. Zakudya za mkaka ziyenera kusankhidwa nthawi zonse ndi mafuta ochepa kapena opanda mafuta.

Ndi chakudya choyenera, muyenera kutsatira chitsanzo cha dongosolo lazakudya:

• M'mawa uliwonse: chakudya chambiri (dzinthu, muesli, chimanga). Nthawi zina amatchedwa chakudya chambiri: chofunikira pakukhalitsa kwa thupi nthawi yayitali;
• Madzulo: zomanga thupi + zomanga thupi. Chakudya chamasana chiyenera kukhala ndi mbale yam'mbali ndi nyama kapena nsomba. Zakudya zabwino kwambiri: buckwheat, bulauni kapena mpunga wophika, nyemba. Nyama: chifuwa cha nkhuku, ng'ombe yowonda, kapena nsomba.
• Madzulo: mapuloteni + CHIKWANGWANI. Izi ndi monga mazira, kanyumba kanyumba kochepa mafuta, nyama, nsomba zosiyanasiyana, ndiwo zamasamba, saladi, chinangwa.

Ndife zomwe timadya. Chakudya choyenera ndichinthu chofunikira komanso chathanzi kwa munthu wabwino.

Tiyenera kukumbukira kuti kuyenda ndi moyo. Zosokoneza ngati "makutu" m'chiuno zimatha kuchotsedwa kunyumba ndi kuyesetsa kwanu, kuwonetsetsa zakudya zoyenera ndikuchita masewera olimbitsa thupi angapo.

Kuthamanga kapena kuyenda kwautali kudzakhala chowonjezera kuwonjezera pa zovuta. Kuphatikiza apo, mutha kuwonjezera njira zingapo zodzikongoletsera: kutikita ndi kukulunga thupi. Zonsezi zidzabweretsa chithunzi chodabwitsa.

Onerani kanemayo: Paul Banda -Malilime Live with Mibawa Banda (November 2024).