Ngati munayamba mwakumananso ndi zochitika zanu za m'mawa kuti muganizirenso ndi kubwereranso, mwakhala mukukumana ndi mantha.
Tonsefe tili ndi masiku amenewa pamene sitikufuna kuchita masewera olimbitsa thupi, koma kutentha ndizosiyana. Ndikumverera kuti chirichonse (kuyang'ana udzu ukukula, kuwerengera matabwa a denga) kumveka bwino kuposa momwe kachitidwe kachitidwe kawirikawiri.
Nazi zizindikiro zisanu zomwe mungathe kutenthedwa pazochita zolimbitsa thupi.
1. Mukupitirizabe Kudumpha
Chizindikiro chimodzi chotsimikizirika kuti mungathe kutenthedwa ndikuzengereza. Mwinamwake mumatha kuvala zovala, ndikuganiza kuti mudzafika kuntchito yanu, koma mupitiliza kupeza zinthu zina zoti muchite. Panthawi ina, mumatha kuganiza kuti ndichedwa kwambiri kuti mutero, choncho mwina mawa.
Kutentha Kwambiri
Sungani bwino. Ngati mwatenthedwa, chinthu chomaliza chimene mukufuna kuchita ndi kutengeratu thupi lanu kukhala ndi nthawi yaitali, yolimbika kwambiri . M'malo mwake, khalani ndi zolinga zing'onozing'ono ndipo mulole kuti izi zikhale ntchito yanu. Malingaliro ena:
- Yendani kuzungulira bwalo
- Tengani mphindi zisanu ndipo chitani zina zomwe mumakonda
- Yendani mmwamba ndikukwera masitepe okwera 5
- Masewera 10, mapapu 10, ndi mapulogalamu 10 ndi kuitcha tsiku
2. Simukumva Zomwezo
Kuchita masewera olimbitsa thupi sikusangalatsa nthawi zonse koma, ngati mwakhala mukugwira ntchito kwa nthawi yayitali, nthawi zambiri mumapeza zabwino zokhudzana ndi ntchito yanu.
Pamene mwatenthedwa, palibe chomwe chikuwoneka bwino pa zochita masewera olimbitsa thupi ndipo palibe ntchito yomwe mungaganizire yomwe idzathetsa malingaliro osokonezeka.
Kutentha Kwambiri
Yesani chinthu chatsopano. Chikondi chikatha, chinthu chomaliza chimene mukufuna kuchita ndi kubwereranso kuntchito kwanu. Ino ndi nthawi yopuma njinga ndikupita kukwera pang'onopang'ono, kapena kuyendetsa ku paki ndikuyenda mozungulira kulikonse komwe mukufuna.
Sewani tenisi ndi mnzanu kapena kungokankha mpira kumbuyo.
Nthawi zina, kudzipatulira pa malamulo onse ndizomene muyenera kukumbukira kuti zingakhale bwino kuti mutenge thupi lanu kachiwiri.
3. Mudatopa
Mukayamba kumva kuti kutopa, osati kutopa thupi kapena kutopa, ndiko kukhala chizindikiro kuti mukuyaka. Ndikumverera kwa blah komwe kumakupangitsani kuti mufunabe kugona mpaka munthu wina akudzutseni.
Kutentha Kwambiri
Kupumula. Ambiri amagwiritsa ntchito kuganiza kuti ayenera kuchita masewera olimbitsa thupi tsiku ndi tsiku ndipo ambirife timachita. Koma ndicho chinthu chimodzi chomwe chingayambitse kupsa mtima ngati simupereka thupi lanu, ndi malingaliro anu, nthawi yowonongeka.
Dzipatseni nokha chilolezo kuti mupumule, kaya mumagona pansi ndi kuwonetsa mafilimu pa TV kapena mumangoyang'ana nyumba yanu kapena bwalo lanu. Gwiritsani ntchito masewero olimbitsa thupi patebulo, osachepera tsiku, ndikuwone momwe mumamvera tsiku lotsatira.
Nthawi zina masiku awiri kapena atatu mutakhala mndandanda mukhoza kusintha kwakukulu mukamabwerera kuntchito yanu.
4. Mukutopa Kwambiri Pambuyo pa Ntchito Yanu Kupita Kale
Chinthu chimodzi choyenera kugwira ntchito ndichokulimbikitsani. Zoonadi, pali ntchito zowonjezera zomwe zingakulepheretseni, koma zambiri zomwe mumagwiritsa ntchito zikuyenera kuti muzimva bwino kuposa momwe munachitira musanagwiritse ntchito.
Ngati mumamva zowawa kwambiri mutatha kuchita masewera olimbitsa thupi, ndicho chizindikiro choti mwina mukupita ku zopsereza.
Kutentha Kwambiri
Iyi ndi nthawi yoisuntha. Kumbukirani kugwira ntchito zovuta kapena zolemetsa zolemera. Ino ndiyo nthawi yoti muchite chinachake cholimbikitsa thupi lanu. Yesani kujambula koga yoga kapena kupeza video ya Pilates pa YouTube. Ganizilani izi ngati chiwonongeko chogwira ntchito, nthawi yoti maganizo anu apume pamene mutonthoza thupi lotopa, lopitirira ntchito.
5. Mumamva Kukhala Wosasunthika Kapena Wokwiya
Mukagwira ntchito mopitirira muyeso ndi kuchitidwa opaleshoni, ndi zachilendo kuwotcha ena ngakhale ngati simukudziwa chifukwa chake mukuchitira.
Thupi lanu liri lotopa ndipo ilo limakupangitsani inu kulekerera mozungulira dziko lozungulira inu.
Chinthu chilichonse chaching'ono chingakulepheretseni ndipo zimenezi zingakupangitseni kumva mumakhumudwa kwambiri.
Kutentha Kwambiri
Chitani chinachake chomwe chimamverera bwino kwa thupi lanu. Malingaliro ena:
- Kusamba kapena kukhala mukutentha
- Pezani misala kapena mankhwala ena
- Taya
- Lolani mapazi anu
- Muzigonana
Ambirife timakhala ndi mantha kwambiri nthawi ndi nthawi ndipo zothetsera vutoli ndizosavuta: tenga nthawi kapena yesetsani chinthu chatsopano. Dzipatseni nokha masiku ochepa chabe. Yambani, yambani kutambasula kapena kuyisita. Inu mubwereranso mukamatsitsimulidwa ndi kulimbikitsidwa.