Njira 10 Zopezera Phukusi Lachisanu ndi Chimodzi Kwa Akazi

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Washboard abs kapena abs-pack pack ndi mimba yopanda pake yomwe imawonetsa kutsekemera kwanu, zomwe sizimangowonjezera X factor yanu. Jennifer Lopez ndi m'modzi mwa anthu odziwika bwino ku Hollywood omwe amakongoletsa nyumba yake yotsuka bwino, ndikupangitsa kuti mumusirire.

Zochita zomwe amachita kuti akhalebe ndi ma phukusi asanu ndi amodzi okongola ndi mapangidwe ammbali omwe amatchedwanso kuti mbali zamatabwa oblique zopindika kapena zotsogola zammbali. Koma, pali zolimbitsa thupi zingapo zomwe zimakwaniritsidwa poyerekeza ndi absboard.

Tiyeni tiwone zolimbitsa thupi kuti tipeze washboard abs kapena abs-pack pack.

1. Ziphuphu

Zochita zolimbitsa thupi ndizabwino kulimbitsa mtima wanu chifukwa zimayesetsa kugwira ntchito mkati mwa gawo la m'mimba mwanu.

Momwe mungachitire:

• Gona chagada ndikugwetsa mapazi anu pansi.
• Ikani manja anu mbali zonse za mutu wanu kuti muthandizire kulemera kwake.
• Tsopano pang'onopang'ono, kwezani thupi lanu lakumwamba mwakung'amba pamimba panu ndikutulutsa mpweya.
• Lembani ndi kutsika.
• Bwerezani izi kwa maseti 2-3.

2. thabwa

Kuchita zolimbitsa thupi kumalimbitsa minofu yapakatikati, kumachepetsa kutuluka m'mimba ndikugwira ntchito pa abs, minofu yamkati ndi yakunja, m'mimba yopingasa, mikono, mapewa, nsana ndi minyewa.

Momwe mungachitire:

• Gwadani ndi kuyika manja anu patsogolo panu.
• Bwerani pansi ndikuyika mikono yanu pansi ndikukweza miyendo yanu kumbuyo.
• Gwiritsani ntchitoyi kwa masekondi 10 mpaka 20.
• Bwerezani katatu.

3. Kukhala pansi

Kuyimitsidwa ndimachitidwe ena azimayi kuti apeze ma phukusi asanu ndi limodzi. Ma sit-ups amagwira ntchito pamimba ya m'mimba ndi minofu yakunja.

Momwe mungachitire:

• Gonani kumbuyo kwanu ndikusinthasintha mawondo anu mbali ya madigiri 90 ndikukhala pansi pansi.
• Lembani manja anu pamutu.
• Pang'onopang'ono, kwezani mutu wanu ndi mapewa kuti mimba ikhale yogwira ntchito.
• Khalani pamalowo kwa mphindi ndikubwerera.
• Bwerezani izi kwa maseti 2-3.

4. Kupachika Ab Curl

Zochita zina kwa azimayi kutulutsa mawu awo, omwe amagwira ntchito pamunsi pamimba pamimba, mkati mwa abs ndi minofu yopingasa ya abs.

Momwe mungachitire:

• Gwirani chingwe chanu pazenera lakukoka ndikulola miyendo yanu ileke.
• Bwerani mawondo anu, ndikukokera miyendo yanu pachifuwa ndikutulutsa nthawi yomweyo.
• Limbikitsani pamene mukutsitsa miyendo yanu pang'onopang'ono ndikubwezeretsanso.
• Chitani magawo awiri a kubwereza 10.

5. Kunama Mwendo Kwezani

Kuchita masewera olimbitsa thupi kumathandizira kukulitsa minofu yanu yam'mimba yomwe ndiyofunika chifukwa minofu imeneyi imakhazikika thupi lanu poyenda ndipo imatha kukuthandizani kuti mukhale olimba.

Momwe mungachitire:

• Gona chagada ndi manja anu akuyang'ana pansi.
• Kwezani miyendo yanu pang'onopang'ono pambali ya madigiri 90 ndikuisunga molunjika kwa masekondi ochepa.
• Kenako tsitsani miyendo yanu pang'onopang'ono.
• Chitani seti 2-3.

6. Mkazi wamayi

Ndi masewera olimbitsa thupi omwe amalimbitsa minofu yanu yakumbuyo komanso yamkati.

Momwe mungachitire:

• Gona ndi nkhope yanu pansi.
• Sungani miyendo yanu ndipo zala zanu ziyenera kuloza kutsogolo, mutatambasula manja anu kutsogolo.
• Kwezani manja anu ndi miyendo ngati kuti mukuuluka ndipo gwirani mawonekedwe kwa masekondi 5 kenako ndikumasula.
• Chitani magawo awiri a kubwereza 10.

7. Zipilala Zam'mbali Zam'mbali

Kuchita masewerawa kumagwira ntchito yanu yonse ndikulunjika mkati ndi kunja kwa minofu yanu.

Momwe mungachitire:

• Gonani pansi ndipo pang'onopang'ono mutembenukire mbali yomwe mumakhala bwino.
• Pepani mkono wanu kuti muthandizire thupi lanu ndikuyika dzanja linalo pamutu panu.
• Gwirani mbali iyi yamatabwa ndikutambasula miyendo yanu molunjika.
• Bweretsani chigongono chanu chakumanja pamimba panu ndikubwerera.
• Chitani maulendo 15 mbali imodzi katatu pa sabata.

Kuphatikiza pa machitidwe omwe atchulidwa pamwambapa, malangizo awa azakuthandizani kupeza ma phukusi asanu ndi limodzi abwino.

1. Kuchepetsa Thupi Lanu Peresenti

Muyenera kusungitsa thupi lanu mafuta pakati pa 16 ndi 19 peresenti kuti mutuluke pa washboard. Mutha kuchepetsa kuchuluka kwamafuta amthupi pochepetsa kuchepa kwamadzimadzi amadzimadzi, kudya mafuta athanzi, kumwa kapu yamadzi ndi chakudya chilichonse, kuchita masewera olimbitsa thupi komanso kulimbitsa mphamvu ndi zina zambiri.

2. Lenzani Pamapuloteni Otsamira

Idyani mapuloteni owonda ngati mawere a nkhuku, bowa, mphodza, nsomba, nyemba, soya, ndi zina zambiri, kuti mupatse minofu yanu chakudya chomwe chikufunikira. Mapuloteni otsamira ndi njira yabwino yokonzanso ndikumanganso minofu.

3. Chiyerekezo Chokwanira Cha Mapuloteni, Ma Carbs Ndi Mafuta

Kuti mupeze ma phukusi asanu ndi limodzi ab, wina amafunikiranso kuyang'ana pamlingo woyenera wa mapuloteni, mafuta ndi chakudya. Mapuloteni ayenera kukhala ngati mapuloteni owonda (25% mpaka 35%), chakudya chamafuta (40% -60%) ndi mafuta ngati mafuta athanzi (15% -25%).

Gawani nkhaniyi!

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba