Sport Training
Kuti uwane chinangwa chaunoda, iwe unofanirwa kuzvibatanidza nekugadzirisa maitiro ekuita muviri. Inogona kuva yakakwana, kurovedzwa pamasimoni, mitambo yemitambo kana kushambira. Chinhu chikuru ndechekuti mukurovedza kwekudzidzira masumbu emashure nemaoko anowanzobatanidzwa.
Kudzidzira kumba
Kune avo vanogona kuzvikumikidza pachavo nekushingaira uye nguva dzose vanoita maitiro ekuita pamba pamba, sarudzo yezviito zvakasiyana-siyana zvemashure yakagadzirwa. Pamberi pekutanga kwekudzidzira, tungamira nyore nyore kushambidzika, imwe neimwe nzira inofanira kuitwa zvishoma nezvishoma, pasina kushambadzira kwechimbichimbi, nekanguva chemaminitsi makumi matatu.
Dzidzira "chikepe". Kunyengera pamudumbu mako, peta maoko ako uye uise pamapfupa ako, uchidzimisa panguva imwe chete usimudze mapepa ako nemakumbo, iva nechokwadi chekugadzirisa nzvimbo yemashure mashomanana. Dzokorora chiito 12-15 dzimwe nguva.
Munzvimbo imwe chete, tambanudza maoko ako mberi, panguva imwe chete uchisimudza ruoko rwakasiyana nerutsoka. Kuita zvekudzidzira chidzokorora 12-15 nguva. Kuti uwedzere mutoro, tora dumbbells mumaoko ako.
Dzidzira "kitty." Mira pamativi ose mana, isa maoko ako namabvi pamakona akanaka kumutumbi, ita chigadziro chako chekudzokera uye pasi. Dzokorora chiito 12-15 dzimwe nguva.
Muchikamu chimwechete, pamwe chete ruramisa ruoko rwakasara nerutsoka, kupfugama shure kwako. Dzokorora chiito 12-15 dzimwe nguva.
Kuvata pamusana wako, kupfugama makumbo ako, maoko akafanana nemuviri wako, simudza mapepa ako, uchikotama uye uchisimbisa pamapfudzi ako. Chengetedza nzvimbo yemashure mashoma. Dzokorora chiito 12-15 dzimwe nguva.
Gara pasi, urereke pamakumbo akajeka mushure mako mushure mako, makumbo zvakananga, kubvarura mapepa kubva pasi, udzorere musoro wako zvakare. Chengetedza nzvimbo yemashure mashoma. Dzokorora chiito 12-15 dzimwe nguva.
Massage
Kuti uwedzere kubudirira uye kurumidza kurwisana mafuta shure mushure mokunge uchitevedza pamusoro apa, unoda massage. Iyo inonyanya kushanda panzvimbo yechinetso kumushure ndeye unyanzvi hwehutano hwekurapa. Nzira yakazara yehuyu hunotapisa ichaderedza chikamu chepamusoro neanopfuura 3 cm.
Kuchengetedza ne-manual roller massager kunopawo chiitiko chakanaka. Iyo inovandudza kupararira kweropa yemidziyo yeganda, inokurudzira basa rinoshingaira rezvipembenene, ganda rinova rakasununguka uye rakasununguka.
Kurungira pamusoro pevhu rakaoma kuchava kuwedzera kwakanyanya kune kuisirwa. Kuita 10-20 kutendeuka iwe, iwe uchakurumidza kupedza nguva yakareba yekubvisa mafuta omupfupa.
Yakakwana Kudya
Mafuta anowira kumusana kwomukadzi anounganidza kwemwedzi, kunyange makore, saka zviongorore kune kudya kwenguva refu. Zvipe iwe nguva yemwedzi miviri kana mitatu uye zvishoma nezvishoma, usina kuwandisa, enda kune chinangwa chako.
Kuiswa kwemafuta kumusana, uyewo mudumbu, kunonyanya kunetseka nekudyiwa zvakanyanya kwemakhahydrates. Saka, inofanira kuiswa kunze kwekurawa kwezvokudya, zvinotapira, uyewo chingwa chakachena. Uyewo chengetedza kudya kwechikafu nemafuta, zvinosanganisira michero nemiriwo muzvokudya, kunwa mairi maviri emvura pazuva.
Dzidza kuverenga makoriyori uye edza kupisa makoriri akawanda kupfuura wawakashandisa, zvisinei iwe hauzooni mugumisiro pfupi. Saka, kutanga kushingaira kuita zvemitambo, pakarepo ita kudya.
Yeuka, chete nechisungo chekushandiswa kwezvose zvinokurudzirwa shure kwako zvinogona kubvisa mapundu aya akaipa. Uye kuchengetedza kudya kwakakodzera uye kutungamirira mararamiro anoshanda, iwe uchakanganwa nokusingaperi pamusoro pavo.