Matako odzaza, owoneka bwino ndi kufunafuna kwa mtsikana aliyense kuti akhale ndi thupi labwino, koma anthu omwe amazoloŵera kukhala osachita masewera olimbitsa thupi komanso osachita masewera olimbitsa thupi nthawi zambiri amabweretsa chiuno chophwatalala ndi chiuno chogwedezeka, zomwe zimakupangitsani kuti muwoneke bwino mu mathalauza ndikuwoneka ngati dama. Ndipo nthawi zambiri chakudya chadyera, kutentha kwakukulu ndikosavuta kusintha kukhala kudzikundikira kwamafuta, padzakhala vuto la matako.

Kodi mungasinthe bwanji mawonekedwe a matako anu, kukulitsa chizungulire cha matako anu, ndikupanga matako olimba komanso abwino?

Ngati kuchuluka kwa mafuta m'thupi lanu kupitilira muyezo ndipo thupi lanu ndi lonenepa, mutha kulimbikitsa mafuta othamanga a aerobic, monga kuthamanga, kudumpha, kudumpha ma jacks ndi masewera ena olimbitsa thupi, komanso kuchita masewera olimbitsa thupi kwa mphindi zopitilira 30 patsiku.

Panthawi imodzimodziyo, muyenera kuchita ntchito yabwino yosamalira zakudya kuti muchepetse kudya kwa calorie, kusankha kuwala kokonzedwa, zakudya zachilengedwe m'malo mwa kukonzedwa, mafuta ambiri ndi mchere imfa yopanda thanzi, chakudya chikhoza kukhala chodzaza, chomwe chingakuthandizeni kuchepetsa mafuta a thupi, potero kukonza vuto la mafuta matako.

Ngati simuli wonenepa, koma m'chiuno mwanu mulibe mawonekedwe komanso kugwedezeka, tikhoza kulimbikitsa maphunziro a miyendo ya m'chiuno, kukula kwa minofu kumathandizira mawonekedwe a chiuno, kukweza m'chiuno mwako, miyendo ikuwoneka motalika, ndikuwonjezera bwino chithumwa. chopindika.

Kumamatira ku maphunziro a m'chiuno ndi m'miyendo kumatha kupangitsa kuti minofu ikhale yabwino, minofu ndi minofu yowononga mphamvu, yomwe ingakuthandizeni kulimbikitsa kagayidwe kanu kagayidwe kachakudya, kuletsa kudzikundikira kwamafuta, kumapangitsa kuti mafuta aziwotcha bwino, ndikukulolani kuti muchepetse msanga.

Kutsatira maphunziro a m'chiuno kungathandizenso kuyenda kwa magazi, kutenthetsa miyendo, kukuthandizani kuthetsa vuto la manja ndi mapazi ozizira pambuyo pa nyengo yozizira, komanso kugona mosavuta usiku.

Kumamatira ku maphunziro a m'chiuno ndi mwendo kungayambitse gulu la minofu ya m'munsi, kupititsa patsogolo kupweteka kwa msana, kupweteka kwa minofu ndi mavuto ena, kulimbitsa mafupa a chiuno, ndikuwongolera bwino ndondomeko ya thanzi.

Kodi tiyenera kuchita chiyani kuti tiphunzitse chiuno ndi miyendo yathu? 7 imayenda kuwongolera matako athyathyathya, kukhalabe ndi masewera olimbitsa thupi kamodzi masiku 2-3 aliwonse, ndikusema ma curve okongola a atsikana!

Chochita 1: Kwezani miyendo kumanzere ndi kumanja kakhumi mutatha kugwada, bwerezani ma seti atatu

Kusuntha 2: Kuzungulira kwa m'chiuno kumanzere ndi kumanja ka 10, kubwereza seti 3

Khwerero 3: Khwerero ndi kudumpha squat nthawi 10 iliyonse, bwerezani ma seti atatu

Kuyenda 4: Mlatho wa m'chiuno umodzi kumanzere ndi kumanja ka 10, bwerezani seti 3

Kuyenda 5: Lumphani squat kumanzere ndi kumanja ka 10, bwerezani ma seti atatu

Kuyenda 6: Squat wave 15 nthawi, kubwereza seti 3

Ntchito 7: Chitani 15 kubwereza kwa mlatho wa m'chiuno wolemetsa ndikubwereza seti 3