Zochita Zokwanira ndi Zochita Zina

Zowona za Fitness Trends

Zimakhala zovuta kupyola sabata popanda kumva zazatsopano, zowonongeka kwambiri kuti zisawononge malo anu, mzinda wanu ... kuwombera, dziko lanu lonse. Kaya ndi mapulogalamu atsopano, usiku wam'mawonekedwe ochita masewera olimbitsa thupi, olemba masewera olimbitsa thupi, kapena mndandanda wa 10 womwe umatulutsa pa Facebook, chakudya cholimbitsa thupi chiri paliponse. Ndipo mudziko lodzikweza ndi kuyendana ndi a Jones, zingakhale zovuta kupukuta flotsam ndi jetsamu kuti mupeze masewero olimbitsa thupi omwe mukuyenera.

Uthenga wabwino ndi, n'zotheka. Mukungofuna malangizo angapo kuti muthandizire kudutsa nyimbo ndi kuphunzitsa anthu odwala matendawa.

Kodi Mafilimu Othandiza Ndi Otani?

"Zochita zapamwamba" ndi nkhani yaikulu yomwe imaphatikizapo zokongola kwambiri zokhudzana ndi thupi, kaya ndi mtundu wa ntchito, chida, kapena zovala. Ndikofunika kuzindikira, ngakhale, kuti zochitika sizomwe zimakhala zochepa.

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Miyambo ikukhala ndi mphamvu yomwe imatha kupitirira chisankho cha Chaka Chatsopano, ndipo nthawi zambiri imakhala yokhazikika kwa zaka zambiri.

Mwachitsanzo, The Shake Weight ndi chitsanzo chabwino kwambiri cha fitness yokhala ndi nthawi yochepa-inabwera ndikupita ngati pena poto. Jazzercise, mbali ina, ndi chitsanzo chabwino cha nthawi yaitali. Ntchitoyi inasintha malingaliro a mafakitale m'zaka za m'ma 1980, ndipo patatha zaka zambiri ndipo nthawi zasintha, zikupitirizabe kukula bwino monga gulu lamasewero olimbitsa thupi lero.

Zinthu 6 Zopambana Zodziwa Zokhudza Zochitika Zokwanira

Zochita zina zolimbitsa thupi ndi zazikulu, pamene zina ndizochepa.

Kukula ndi kutsatira njirayi sikofunikira monga momwe zimakhalira ngati pulogalamu yotsatila zofufuzira kafukufuku komanso luso lake lofikira omvera omwe akukhudzidwa ndikupeza zotsatirazi.

1. Misonkho Ndi Kukhalabe Mphamvu Ndi Njira Zamakono Zomwe Zimamveka Kapena Zogwirizana ndi Sayansi.

Pokhudzana ndi thanzi, ngati zikumveka zabwino kwambiri kuti zitheke, ndizotheka.

Kugwiritsa ntchito bwino, zakudya zowonjezera, zakudya zogwiritsira ntchito zakudya, ndi zipangizo zomwe zimalonjeza zotsatira zowonjezereka mwakuchita mwakhama mwinamwake ndizomwe zimakhala zochepa. Mwachitsanzo, taganizirani "kunyamula nsapato." Zisakasazi zotulutsidwa ndi zilembo zazikulu monga Reebok ndi Sketchers, zinalonjeza ogwiritsa ntchito kuti angapeze miyendo yambiri yokha mwa kuvala mikwingwirima yawo. Mwamwayi, izi sizinali zonse zomwe zidasokonezeka, ndipo American Council on Exercise inatha kutsimikizira mufukufuku wa 2010 kuti mapindu awo anali ochepa kwambiri. Chifukwa cha kufufuza kwa FTC ndi midzi yotsatira, Reebok ndi Sketchers anayenera kulipira $ 25 miliyoni ndi $ 40 miliyoni, motero, kwa ogula nsapato zawo.

Sizinatengere nthaŵi yaitali kuti fade ife imfa yodabwitsa.

Komabe, nsapato zochepa zowonjezera, zinadzuka kutchuka pambuyo pa buku la 2009 la Christopher McDougall, Born to Run , kugunda masamulo. Bukhuli linapereka umboni wina wa sayansi kuti athandizire phindu la mawonekedwe opanda nsapato, ndipo zochepetsetsa nsapato zazing'ono zidabadwa. Ngakhale kuti pakhala pali milandu yotsutsana ndi zida zotsatila nsalu za nsapato zopanda nsapato chifukwa cha malonda osocheretsa, chikhalidwecho chimakhala cholimba chifukwa pali umboni wa sayansi, zomwe zimagwira ntchito ndi masewera othamanga, zomwe zingabweretse bwino momwe machitidwe akuyendera m'madera ena ndi anthu ena.

2. Zitsanzo Zina Zimakhazikitsa Zotsatira Zopembedza. Simukuyenera Kulowa Chipembedzo ... Koma Inu Mungathe.

Ndizovomerezeka kuti muyese sukulu, muzisangalala ndi masewera olimbitsa thupi, ndipo musalembe kuti mukhale membala wokwana $ 200 mwezi uliwonse, mosasamala kanthu kuti abwenzi anu ndi anzanu akusukulu akukulimbikitsani bwanji ndi malonjezano akuti "ndikofunika kwambiri."

Mwinamwake izo ziri, mwinamwake siziri.

Pachifukwa ichi, ndizofunika kudziwa kuti mumakhala ndi thanzi labwino. Anthu ena "amayesera" ndipo anthu ena ndi "ogula." Kuyandikira sikokwanira kapena kolakwika. Koma ngati mukufuna kuyesa makalasi atsopano ndi zochitika popanda kudzipatulira nokha kachitidwe kamodzi kokha, pitirizani kuchoka kuchoka ku njira imodzi kupita ku ina. Zosiyanasiyana ndi zonunkhira za moyo, pambuyo pake, ndipo palibe lamulo kuti iwe uyenera kujowina gulu linalake kapena masewera olimbitsa thupi chifukwa chakuti abwenzi ako onse akuchita izo.

Palibenso ulamuliro umene ukunena kuti simukuyenera . Ngati mumapita ku sukulu, kondani wophunzitsa, kondwerani ndi ophunzira ena, ndipo mupeze zosangalatsa, ndizochita zonse, lembani ndikudzidzimangira m'dera lanu. Ntchito yabwino kwambiri ndiyo kugwira ntchito yomwe mumakhala nayo, kotero kupeza kalasi yolimbikitsa ndiyo njira yabwino yopitiliza kuchita khama lanu.

3. Osati Mchitidwe Wonse Ndi Wolondola Kwa Aliyense.

Kupatula pa chisangalalo chachikulu, pali zifukwa zambiri zomwe zingakhale zosayenera, Taganizirani zochitika izi:

• Mmene Thupi Lanu Limaganizira za Bungee Jumping

• 10 Zomwe Zimagwiritsidwa Ntchito Zosangalatsa Iwo Samawakonda Kuchita Zochita

• Muli ndi ululu wosatha kapena kuvulazidwa kwaposachedwapa . Ngati mukuyamwitsa kuvulaza kapena kupweteka kosalekeza, makamaka kumbuyo kwanu kapena m'munsi, mwina si nthawi yabwino yopita ku masukulu kapena mapulojekiti omwe amagwiritsa ntchito masewera olimbitsa thupi, kayendedwe ka plyometric, kapena zolemetsa zolemetsa. Ngati mutero, mungathe kukulitsa chovulala chanu.
• Iwe uli ndi pakati . Mwinamwake munawonapo nkhani za amayi apakati akunyamula zolemetsa zolemetsa ndi maratoni othamanga-nkhanizi zimakhala zolimbikitsa ndipo zimatha kukhala mosatekeseka mosamala ndi dokotala. Izi zikuti, iwo sali woyenera kutenga mimba iliyonse, makamaka ngati mwatsopano kuchita masewera olimbitsa thupi. Ino ndi nthawi yomvera thupi lanu, funsani dokotala wanu, ndipo khalani oyamba ku machitidwe opondereza. Zina zonse ndi keke basi.
• Ndondomeko yanu ndi nthawi ndizochepa . Palibe manyazi povomereza kuti simungakwanitse kutenga umwini wa $ 200. Sipanso manyazi pozindikira kuti mulibe nthawi yopita ku kalasi ya ola kasanu pa sabata, makamaka ngati mukuyenera kuyendetsa galimoto kupita kukachita masewera olimbitsa thupi ndikukonzekera kalasi. Pali ntchito zambiri zomwe zimagwirizana bwino ndi bajeti yochepa komanso nthawi yochepa. Musadzipweteke ngati simungathe kutsatira zomwe mnzanu wapamtima akuchita-pitirizanibe kudzitamandira nokha kuti mupeze zomwe zikukuchitirani inu.
• Ndiwe watsopano kuchita masewera olimbitsa thupi . Zochita zina ndizoyambira, zimapanga kusintha kwakukulu ndi malangizo omveka pa mawonekedwe, pamene zolemba zina sizichita. Ngati simunatsatire ndondomeko yochita masewera olimbitsa thupi kwa zaka zambiri, musati muthamangire mopitirira muyeso kwambiri pa tsiku limodzi, zidzangokupangitsani kuti mukhale ovuta kwambiri komanso ovulazidwa. M'malo mwake, yambani ndi ntchito zoyambirira kapena zochitika zochepa, monga ma cycling, yoga, Pilates, kuvina kwa aerobic, kapena magulu ophunzitsira mphamvu. Palibe chifukwa chodziphera nokha kumsasa wa boot kapena CrossFit. Mungathe kuchita zimenezi.
• Inu simukuzikonda izo . Ziribe kanthu kuti mumafuna kuchita masewera olimbitsa thupi, ngati simusangalala nazo, simusangalala nawo. Palibe chifukwa chochitira zowawa zonse. Yesetsani kuyesa njira zatsopano mpaka mutayendetsa pazinthu zomwe mumakonda. Kapena osachepera ngati.

4. Mchitidwe Wotchuka Umatha Ebb ndi Kutuluka Nthawi.

Mwachitsanzo, tenga zolimbitsa thupi. Ndondomekoyi inadzitamanda m'ma 1980 ndi Jazzercise, koma idatenga chotsatira kumayendedwe ka tao Bo m'ma 90s. Komabe, nthawi yonseyi, chikhalidwecho chinali kumbuyo kwenikweni, kuyembekezera mwayi woukanso. Izi zinachitikadi kumayambiriro kwa zaka za 2000 pamene Zumba anagulitsidwa pamsika, ndipo pamapeto pake amaphunzitsa masewera ambirimbiri, kuphatikizapo mafilimu a Broadway , magulu ovina a ku Africa, kuvina kovina , Bollywood dance kuvina , ndi zina.

Izi zimakhala zachilendo ndipo zimagwirizanitsa zinthu ziwiri: Choyamba, chikhalidwe chokhazikika-zikhoza kuwuka ndi kugwa, koma nthawi zonse zimakhala zozungulira. Ndipo chachiwiri, kuthekera kwa "machitidwe" mkati mwa gulu lalikulu kuti zikhale zokhazokha. Pachifukwa ichi, ngati kuvina kumakhala kovuta kwambiri, njira zowonjezereka zingaphatikizepo maphunzilo a kuvina monga a Jazzercise ndi Zumba (omwe ali ndi zovuta zawo zonse), komanso maphunzilo olimbitsa thupi omwe amawathandiza kuti azikhala olimba.

5. Mipingo Ndi Kawirikawiri Zamtengo Wapatali, Koma N'zotheka Kuwerengera Zotsatira.

Njira ina yomwe ili yoyenera ndi kuwonjezeka kwa makono atsopano ogulitsa masewera olimbitsa thupi. Nthaŵi ina, ntchitoyi inachitikira m'magulu akuluakulu ndi malo olimbitsa thupi kumene mamembala angapeze kukoma kwa zinthu zonse-zolemera, makina a cardio, komanso kusokoneza magulu a magulu olimbitsa thupi. Zipinda zing'onozing'ono zinali kusungiramo makalasi omwe poyamba ankatengedwa kuti "mphindi," monga yoga ndi Pilates.

Koma pambuyo pa kugwa kwachuma kwa 2008 komwe kunayambitsa kuchoka ku "mega gyms" yamtengo wapatali komanso kutsegula chitseko cha malo ochepetsetsa, omwe analibe mwayi wokhala ndi magulu olimbitsa thupi, ochita malonda anadabwa kuti adatsegulira "mabungwe" "ma studio omwe angapereke maulendo obwerezabwereza a kalasi imodzi amayamba kubwereza. Chotsatira chake, njinga zamabasi, barre, yoga, TRX, ndi CrossFit zinayamba kufika ponseponse. Makamu opangira boti kunja adakula.

Ndipo ndalamazo zinakula.

M'malo molipira, nenani, $ 30 mpaka $ 100 pamwezi kuti muyambe kuchita masewero olimbitsa thupi, ma studio anayamba kuwononga ndalama zokwana madola 20 mpaka $ 40 pa kalasi , malingana ndi msika, kapena pakati pa $ 150 ndi $ 250 pamwezi pazomwe zilipo. Zokambirana za mitengo yapamwamba yotereyi zimakhala muzochitika zapadera pa gawo lililonse - muli ndi mwayi wophunzira bwino kuchokera kwa alangizi oyenerera. Komanso, mlengalenga ikugwirizana ndi makina a makasitomala, kupanga malo omveka omwe nthawi zambiri amalimbikitsidwa ndi zochitika zapadera.

Izi ndizo zonse zabwino ... kupatula pa mtengo.

Ngati mumapeza kalasi yogulitsa masitolo kapena mumakonda, koma simukudziwa kuti mukhoza kuyenda phazi, pali njira zingapo zoti musunge ndalama . Mwachitsanzo, mungafunike kugula khadi lachitsulo lomwe limachepetsa mtengo wa kalasi iliyonse, yesetsani mamembala a ClassPass kuti mukhale ndi mwayi wopita ku studio zambiri m'deralo, kapena fufuzani malo ngati Groupon kuti muwone ngati pali malonda omwe alipo. Mapulogalamu ambiri amaperekanso "njira yoyamba yaulere", choncho simusowa kuti mupite kukafuna malo omwe mumakonda.

6. Muyenera Kudziphunzitsa Musananyamuke.

Pankhani yokhudzana ndi thupi labwino, muli ndi udindo wodziphunzitsa nokha pa zopindulitsa ndi zoopsa zonse. Musanayese sukulu, onetsetsani kuti mumayang'ana pa webusaiti yathu yopita kuntchito ndipo muwerenge ndemanga pa malo ena omwe ali ngati Yelp. Chofunika koposa zonse, taganizirani mozama musanamvere mwakachetechete mphunzitsi aliyense kapena wophunzitsa. Makampani olimbitsa thupi adakali oletsedwa kwambiri, zomwe zikutanthauza kuti palibe wina amene akugwira ntchito polimbitsa zidziwitso za wophunzitsa. Muyenera kuchita khama lanu kuti muonetsetse kuti wophunzitsa kapena mphunzitsi akutsogolera maphunziro anu ali ndi maumboni oyenera komanso odziwa bwino.

Ambiri Otchuka Fitness Trends

Maonekedwe osinthika a masewera amatanthauza kuti nthawi zonse pali chinachake chatsopano, pomwe ntchito zina zotchuka zimakhazikitsa nthawi yambiri yamakono. Zina mwazofala kwambiri pazaka 20 zoyambirira za zakachikwi zatsopano zikuphatikizapo:

• Mapiri Akuthamanga : Maphunziro oyendera mabasi, monga SoulCycle, Flywheel , ndi CYC
• Bootcamps: Maphunziro a gulu la gulu la asilikali omwe amalowetsa usilikali omwe amakhulupirira kuti ali ndi zida zankhondo zomwe zimagwiritsidwa ntchito pamasewero monga "pushups and squats"; Zitsanzo zodziwika ndi Barry's Bootcamp ndi Camp Gladiator .
• Cardio Dance: Kuchita masewera olimbitsa thupi kulikonse komwe kumapangitsa kuti kuwonjezeka kwa mtima, monga Jazzercise, Zumba, ndi Doonya
• Zochita Zosafunika: Ntchito iliyonse yomwe imaphatikizapo kusamala, kugwirizanitsa, ndi mphamvu zazikulu mwa kuphatikiza zochita zolimbitsa thupi zomwe zimayenda mozungulira komanso zomwe zimalekanitsa ndi kukhala ndi malo ovuta; Zitsanzo zodziwika bwino ndizo Physique 57 , Njira ya Bar, Pure Barre, ndi Pop Physique.
• Maphunziro Ophunzila: Kupititsa patsogolo maphunziro ndi njira yowonjezera yomwe nthawi zambiri imaphatikizidwa kuzinthu zina, kuphatikizapo makampu a boot, ma intaneti ndi mapulogalamu apakompyuta, komanso maulendo apansi; Mafilimuwa amaphatikizapo njira zina zochepetsera thupi kuti anthu asamangokhalira kukhala ndi moyo.
• CrossFit: CrossFit ndi otsanzira ake amagwiritsa ntchito machitidwe amphamvu, masewera olimbitsa thupi komanso kuphunzitsa mphamvu zamphamvu m'mapulogalamu awo osapanga mapulogalamu; mungathe kuyembekezera malo odyetsera masewera olimbitsa thupi komanso kumudzi komweko.
• Yoga ndi Pilates Ntchito: Zomwe zimakhalapo nthawi zonse (yoga zakhala zikuzungulira zaka zoposa 3,000, ndi Pilates kuyambira m'ma 1950) kukhala mwatsopano ndi njira yosinthika yoperekera. Mwachitsanzo, mungayesetse dzanja lanu pa yoga yozungulira , Rage yoga, kapena yoga ya hip-hop. Mofananamo, mutha kusintha machitidwe anu a Pilates ndi masewero olimbitsa thupi kapena kutsatsa kwa Pilates Reformer ndi gulu la Megaformer.
• Maphunziro Ogwira Ntchito: Maphunziro ogwira ntchito amagwiritsa ntchito zipangizo zamakono zomwe zimapangidwira kukonza bwino, kugwirizanitsa, mphamvu, ndi liwiro, panthawi yonseyi popanga zochitika zolimbitsa thupi. Zitsanzo zabwino zimaphatikizapo TRX , kuphunzitsa masewera olimbitsa mchenga , ntchito zozizwitsa zapamwamba komanso ntchito za BOSU .
• Imani Paddleboarding: Imani pamtunda, kapena SUP, ndi ntchito yofanana ndi kayendedwe ka madzi koma pawindo lalikulu, yowonjezereka, ndipo imapeza mutu wake monga "chizolowezi" chokha monga magulu ndi mapulogalamu, kuphatikizapo mafuko , makalasi olimbitsa thupi, komanso paddleboarding yoga akukwera padziko lonse lapansi.
• Mabokosi ndi Kickboxing: Mabokosi ndi masewera olimbitsa thupi ndi machitidwe omwe akupitiriza kudzibwezeretsanso monga magulu opangira magulu; Zitsanzo zodziwika bwino ndi Tae Bo, 9Pafupi , Bokosi la Mutu , ndi Wopanduka wa Amenzone.
• Masewera olimbitsa thupi: Pamene zipangizo zamakono zikupitirizabe kulanda dziko lapansi, zikupitilira kulowa mudziko lachidziwitso ndi zipangizo zotayika zomwe zimayendetsa zonse kuchokera pamatenda ndi kuthamanga kwa mtima mpaka peresenti ya mafuta ndi thupi.
• Maphunziro a pa intaneti ndi apulogalamu: M'dziko lomwe likugwirizanitsa, amalonda ambiri akutembenukira ku intaneti kuti akalimbikitse ndi kulimbikitsa anthu; Zochitika zotchuka zimaphatikizapo mapulogalamu olimbitsa thupi , masewera olimbitsa mafilimu, ndi mapulatifomu othandizira pa intaneti ndi misonkhano .
• Kupikisana ndi Zochitika: Panthawi ina, chinthu chokhazikika 5k chinali chinthu chokongola kwambiri, koma masiku ano mpikisano ndi zochitika zimakhala zikukankhira malire, kufunafuna malire kuti awoneke; pamene mitundu yosiyanasiyana idzakhala yotchuka, zochitika zina zikuphatikizapo triathlons, zovuta zosiyana mitundu, masewera , masewera okwera, madera akutali , komanso mitundu yosiyanasiyana-masewera omwe amaphatikizapo zinthu zosakhala zachikhalidwe monga skiing, kayaking, kapena skateboarding; Chotsatira cha zovuta za mitundu yovuta ndizo kuwonjezereka kwa zopinga zolepheretsa, ndipo panthawi ina, parkour
• Kuyenda kwachidziwitso : Ndondomeko yamagulu ndi chilakolako chochita masewera olimbitsa thupi zakhala zikuyendetsa maulendo olimbitsa thupi, kuphatikizapo mtundu kapena kuyenda, maulendo olimbitsa thupi , ndi maulendo olimbitsa thupi monga maulendo othamanga kapena maulendo.
• Kuchita Zinthu Zolimbitsa Thupi : Pamene anthu ambiri amagwira nawo ntchito zolimbitsa thupi, kufunika kwa mpumulo ndi kuchira ndiko kukhala ndi mphindi yawo; Zochitika zotchuka zimaphatikizapo kupukuta mphutsi ndi kugona .
• Zovala Zolimbitsa Thupi ndi Zovala Zolimbitsa Thupi: Zovala za Yoga zili paliponse, ndipo makampani akuluakulu tsopano amapereka mzere wawo wa zovala zogwirira ntchito; Malingana ndi gulu la NPD, kalembedwe katsopano kotere kamene kamakhala kawiri kawiri kavalidwe kogwiritsa ntchito thukuta kunayambitsa kuchuluka kwa malonda a mafashoni mu 2014.

4 Mafunso Odzifunira Wekha Musanayese Kuchita Zochita Zabwino

Musanayambe kulowa m'kalasi lotsatira, dzifunseni mafunso angapo. Mayankho angathandize kuti chidziwitsochi chikhale bwino.

1. Kodi Ndingayesere Mchitidwe Wanga Payekha? Ngati ndi choncho, ndiyenera?

Zochita zina zolimbitsa thupi n'zosavuta kuyesa nokha. Mwachitsanzo, maphunzilo olimbitsa thupi pa intaneti ndi mapulojekiti amakonzedwa kuti azichitidwa pakhomo pakhomo lanu. Izi zikuti, ngati simunagwirepo ntchito nthawi yaitali kapena simukudziwa bwino machitidwe oyenera, ndibwino kuyesa kugwira ntchito mukalasi yomwe ili ndi maphunziro othandizira aphunzitsi. Pambuyo pake, mwina simungayambe kuyendetsa njinga yamoto kwa nthawi yoyamba popanda kuphunzira, nanga n'chifukwa chiyani kuyendetsa njinga zamkati kungakhale kosiyana?

2. Kodi Mlangizi Ali Woyenera?

Lamulo lapamwamba kwambiri ndilofunika kwambiri pa zochitika zogwira ntchito. Chitani kafukufuku wanu ndipo muonetsetse kuti mphunzitsi wanu ali ndi chidziwitso chophunzitsidwapo kuchokera ku bungwe lodziwika bwino komanso ndemanga zabwino kuchokera kwa ophunzira omwe alipo komanso omwe apita kale.

3. Kodi Mapulogalamu Oyenera Amafunika Kuti Ndithetse Mavuto Anga? Ngati Osati, Kodi Kusintha Kumakhalako?

Nthawi zonse ndibwino kufunsa wophunzitsa kuti ali ndi thanzi labwino kapena kuti pulogalamuyo ndi yothandiza. Ngati wophunzitsayo atero, "makamu onse!" muyenera kukanikiza kuti mudziwe zambiri. Maphunziro ambiri, ngakhale "makalasi onse" alidi otsogolera, oyambira pakati, kapena ophunzira apamwamba, ndipo alangizi amapatsidwa ntchito yokonzanso ophunzira omwe ali operewera.

Ngati ndinu oyamba, ndi bwino kusankha masukulu kapena mapulogalamu otsogolera oyambitsa. Ngati mutapita patsogolo, ndi bwino kusankha masukulu omwe akukonzekera malire anu. Ngati phokoso likubwera, ndipo simukudziwa ngati sukuluyi ili yoyenera, funsani wophunzitsa ngati mungathe kusunga kalasi musanayesere, kapena muwone ngati pali intaneti yomwe mungathe kuyang'ana pakhomo musanalowe .

4. Kodi Ndiyenera Kugula Gear Ndisanapite?

Kugwira ntchito zambiri sikufuna china chilichonse kuposa thupi lanu ndi nsapato zolimba, koma nthawi zonse ndi bwino kufunsa wophunzitsa kapena studio manager ngati mukuyembekeza kubweretsa chirichonse ku sukulu. Mwachitsanzo, ma studio oyendetsa njinga amayenera kuti mutenge botolo la madzi, pamene ma studio ena a yoga amafuna kuti mubweretse matani anu. Ndi bwino kudziwa musanapite koma kuti musonyeze chopanda kanthu.

Mawu Ochokera

Kukongola kwa mafakitale olimbitsa thupi ndizochitika zambiri. Zina ndizovuta, zina ndizofunika kwambiri. Zina zimakutengerani panja, ena amakulowetsani m'nyumba. Zina mwazolowera ndizomwe zikukwera komanso zogwirizana ndi anthu, ena amakhala chete, akuyesetsa. Kumapeto kwa tsiku, simusowa kuthamangitsira khalidwe lililonse; M'malo mwake, mumangofunika kupeza mitundu ya machitidwe omwe amagwira ntchito kwa inu. Dabble, pereka, ndiye amasangalala!

> Zotsatira:

> "Zowonjezereka, Kuchita Moyo Wopindulitsa Amayendetsa Mafashoni Kukula Kuwonjezeka mu 2014." NBD Group, Inc. / Service Provider Tracking Service. Chiwongoladzanja 2014.

> Fuller J, Clint R, Thewlis D, Tsiros M, Buckley J. "Zotsatira za Nsapato pa Kuthamanga kwa Mpikisano ndi Kuthamanga Kwambiri pa Othawa Kwawo." Masewera a Masewera . https://www.ncbi.nlm.nih.gov/pubmed/25404508. Vol 45, Iss 3, Pg 411-422. March 2015.

> Porcardi J, Greany J, Tepper S, Edmonson B, Foster C, Sandve M, Anders M. "Kodi Zovala Zam'manja Zidzakupatsani Thupi Labwino?" American Council pa Zolemba Zovomerezeka Zochita Zochita . https://www.acefitness.org/certifiednewsarticle/720/. August 2010.

> Whitehead, PN, Sell, TC, Lovalekar, M., Heebner, NR, Abt, JP, & Lephart FACSM, SM "Kulimbitsa Thupi Labwino Pomwe Akuvala Zovala Zochepa Zomwe Amagwira Amuna Achikulire." International Journal of Zozizwitsa Sayansi: Msonkhano wa Msonkhano . http://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=2486&context=ijesab. Vol. 9, Na. 3, tsa. 93. 2015.