Nzira yekudzorera sei mukaka mushure mokuberekwa

Vakadzi vave vachigara vachidada nemazamu akanaka, uye varume vakamukudza. Uye zvino mudzimai wese anotota pamusoro pekuti akanga ane mazamu akasimba, akasimba uye akaoma. Asi panguva imwe chete, chifuva chechikadzi ndiro mudziyo wekudyisa vacheche nemukaka wamai. Asi zvinokwanisika kusanganisa mumwe nemumwe: kuchengetedza mwana uye kunaka kwezamu kuti achengete? Vose vakadzi, vaberekwa uye vachiyamwisa mwana, vanoda kuchengeta maitiro ake. Zvisinei, mushure mokunge kudya kwapera, mazamu "anotinhira" uye anogona nyore nyore kurasikirwa nemafungiro ayo. Nzira yekudzorera sei yakambova kunaka uye kuita pasina migumisiro isingafadzi? Chinhu chikuru chinhu chakabatanidzwa uye, hongu, chido chako.

Chinhu chikuru chaunoda kushivirira uye chido. Tinofanira kubatanidza huwandu huri nyore asi hunobudirira zvikuru mazamu ehunwa, kudya kwakakwana uye nzira yekudzivirira uye yekudzorera inotarisirwa kusimbisa nzvimbo ya decolleté. Mukuwedzera, zvikomborero zvekuoma uku hazvizongovi zvezamu rako chete, asi yehupenyu hwose.

Kudzidzira

Izvi zvakaoma zvekudzidzira kwakanyatsosimbiswa neboka rechiremba nevadzidzisi vemweya kuti vadzorere nekuchengetedza kunaka kwechikadzi chechifu. Ipai maitiro aya maminetsi gumi nemaminetsi nemasikati uye migumisiro yakanaka haizotora nguva refu kumirira.

1. Cross-swing by hand. Kuti tiite izvi, tinotambanudzira maoko edu pamberi pedu uye tinovayambuka nekuita sechinosimudza ruoko rumwe kune rumwe rutivi rwakatarisana nechomukati. Hazvifaniri kutora maoko ako kure, crosshair duku. Zvakakosha kuita 15-20 mahov.
2. Tinopera kubva pamadziro. Kuti titsigire mberi nemaoko edu pamadziro, muviri unotambanudzirwa mucheka, makumbo pamwe chete ndokuzorora pasi neutsoka rose. Isa tsoka dzako zvishoma pamusoro pefudzi. Apo kusvet-ups kunofanirwa kusanganisa maoko chete, mapepa uye mimba yemimba. Ita anenge gumi-push-ups.
3. Pamusangano unotevera, tinoda dumbbells inorema 1 kilogram imwe neimwe. Kana iwe usina dumbbells, hazvina basa, unogona kushandisa 1 litre mabhodhoro epurasitiki akazadzwa nemvura. Simuka zvishoma, mumaoko uchatora dumbbells. Zvishoma nezvishoma uye zvisina kusimba zvakasimudza, simudza maoko ako kumativi kumativi akareba, kubata kwemaminitsi 2-3, uye wosimudza maoko ako kumusoro, zvakare kumira kwemashure mashomanene uye zvinyoronyoro zvinyoro zvako pasi. Dzokorora chiito ichi ka10.
4. Isu tinoita basa rakafanana neyekutuka, maoko chete haasimudzi mumapati, uye tisati tive isu. Usakanganwa kubata maoko ako munzvimbo imwe neimwe. 10 kukwidza kuchakwana.
5. Tinozodzokera ku-push-ups. Asi nguva ino isu tinovaita ivo vese vanoyera-kubva pasi. Kana iwe uchiona zvakaoma kutanga kutanga iwe nenzira iyi, iwe unogona kuita kushandura-ups uye kupfugama, zvinoita izvi, zvakare, zvichava. Tinoita 5-10 push-ups.
6. Muvhiki yekutanga, zvakakwana kuita imwe nzira. Zvadaro zvishoma nezvishoma zvinowedzera nhamba yezviyero: vhiki yechipiri - nzira mbiri, yechitatu - nzira nhatu. Chigumisiro chichaonekwa mumwedzi wekudzidziswa. Uye kana iwe uchiramba uchiita zvidzidzo izvi zvakare, kunyange mushure memazuva makumi mashanu yako nzvimbo yako yekuti decollete haizosiyi isina hanya nevamiririri vehutano hwakasimba.
   

Maitiro
Kune nzira dzakasiyana-siyana dzakasiyana-siyana uye nzira dzekuchengeta mazamu. Zvisinei, nyanzvi dzinotaura kuti zvitatu zvakakosha uye zvisingabatsiri maitiro.

1. Nzira yakakurumbira uye inobudirira yekuchengetedza chimiro chemuzamu ndiko kushandiswa kwemvura yakasiyana. Iyo inopa ganda uye mutsvuku, inoparadzira ropa mumuviri, inonyatsokurudzira uye inobatsira chitunha chedu. Kusiyana kwemvura kunotorwa zvakanakisisa mangwanani asati adya. Nzira yacho inofanira kutanga nemvura inodziya, zvishoma nezvishoma ichiita kuti ifare uye yodzokera kumapendiro ekutanga. Mamwe emvura anodziya neanotonhora anofanira kuva ma5-6. Pedzisa mvura yakasiyana nemvura inodziya. Usatora zvakare kutakura uye udururire mvura yechando - saka iwe unogona kurwara nyore nyore. Icho kutonhora kwemvura kunofanira kuderedzwa zvishoma nezvishoma kuitira kuti ganda rinogona kushandiswa naro.
2. Iyo inobatsirawo kune nzvimbo yekudzivirira kuti iipukute nekidiki cubes. Ice rinonyunguduka nekukurumidza uye ganda harina nguva yakakwana yekuzorora, saka kurwara munguva iyi nzira yakaoma zvikuru. Asi mhedziso yenguva pfupi yekupisa kunotonhorera paganda inobatsira zvikuru: inobatsira kuwedzerwa kwekupararira kweropa nekudzorera mishonga yeganda. Kunyangwe zviri nani, kana iwe uchipukuta kwete mvura yakanyorova, asi cubes nechando yakasvibirira tei kana kuvharirwa kwekombike itsva.
3. Yakakurumbira uye inovaka mask chipfuva. Kuita imwe yemasikisi aya, tinoda 1 girasi yemakiti yefuta uye 1 kiyiko chehupi hwehupi hwepanyama. Sakanidza zvinoshandiswa uye uparadzira huwandu hunoita mubhokisi, nyoro nyora. Chengetedza maski kwemaminetsi gumi nemashanu. Zvadaro zvakakosha kuzvishambidza nemvura inotonhorera. Ichi chikafu chinopa zvakakwana ganda rezamu, rinobatsira kuderedza mavara. Asi haifaniri kushandiswa nevakadzi vanongoratidzira uchi.
   

Power supply
Utano hwehupenyu hwose hwakakwana, uye naizvozvo hutano hwemvere, hahugoneki pasina kudya kwakakwana uye kwakakwana. Nokudaro, pfungwa inokosha pamusoro penzira yekudzorera mazamu mushure mokuberekwa nekudyisa ndiyo kodzero yezvokudya zvine utano. Nokuti chifuva chinonyanya kukosha chikafu chakawanda mu vitamini A, E uye C, uyewo zvokudya zvine potassium. Saka, sanganisira kudya kwezuva nezuva maruva akasiyana-siyana (kunyanya walnuts uye almonds), prunes, apricots akaomeswa. Ita uye unwe kunwa kwechiuno chakasimuka, gomo madota uye currants - matura e vitamini C. Shandisa salads yemakango, tamate, pepper inotapira, kabichi uye karoti. Edza kudya zvidyo izvi muhupukisi husina mbiriso, ipapo iwe uchaponesa mavitamini uye micronutrients zvavari. Usarambawo mukaka, mazai, cheese uye cottage cheese - mishonga yevhitamini A.

Kutevedzera mazano aya akareruka, iwe uchatora kwenguva refu kuchengetedza huduku uye kunaka kwezvipfuva zvako.