Kodi Cellulite Ndi Chiyani, Chifukwa Chiyani Zimachitika? Zakudya za Cellulite ndi Zolimbitsa Thupi za Cellulite

Kodi cellulite ndi chiyani? mankhwala amatchedwa hydrolipodystrophy cellulite; Ndi mawonekedwe a peel lalanje kumtunda kwa khungu chifukwa cha kukanikiza kwa minofu ya adipose m'munsi mwa khungu pakati pa zolumikizira. Cellulite, yomwe sikugwirizana ndi kulemera, imawoneka m'chiuno cha amayi, m'chiuno, kumbuyo kwa ana a ng'ombe ndi kumtunda kwa miyendo. Pali zinthu zambiri zomwe zimakhudza mapangidwe a cellulite:

• chibadwa
• mahomoni
• Kuperewera kwa zakudya m'thupi
• Ndudu ndi mowa
• Kusokonezeka kwa kaimidwe
• osachita masewera

Cellulite ndi chiyani?

Cellulite ndi khungu la dimples lomwe limawoneka pafupi ndi ntchafu. Zimachitika pamene mafuta aunjikana pansi pa khungu. Minofu yamafuta imeneyi imakankhira minyewa yolumikizira khungu, kupangitsa kuti khungu liwonekere. Kafukufuku akuwonetsa kuti 80-90% ya amayi amakhala ndi vutoli akatha msinkhu. Siziwoneka kawirikawiri mwa amuna chifukwa cha kugawidwa kosinthika kwa minofu ndi mafuta m'matupi awo.

Kodi Cellulite Imachititsa Chiyani?

Malo a ntchafu mwachibadwa amakhala ndi minofu yambiri ya adipose ndipo amalola kuti cellulite ikhale yosavuta. Zomwe zimayambitsa cellulite m'dera lino (kapena dera lililonse) ndi izi:

• Zaka za munthu
• Miyezo ya Estrogen m'thupi
• Mbiri ya banja la cellulite
• Kulemera
• kuwonongeka kwa collagen
• kuchepa kwa epidermis

Momwe Mungachotsere Cellulite?

• Tulo

Pogona, zinthu zapoizoni zimatuluka m’thupi ndipo kagayidwe kake kamabwerera mwakale. Kusowa tuloimayambitsa mapangidwe a cellulite. 

• Kusokonezeka maganizo

Kusokonezeka maganizozimayambitsa kutulutsa kwa insulin m'thupi. Izi zimabweretsa kuchuluka kwa mafuta ndi shuga m'thupi.

• Kusisita

Tisisita ndi burashi kapena magolovesi kwa mphindi zosachepera zisanu patsiku. Chifukwa chake, mumathandizira kufalikira kwa magazi ndikuwonetsetsa kuchotsedwa kwa maselo amafuta. Muyenera kuyamba kutikita minofu ndi kuyenda pang'onopang'ono kaye. Kutikita kwa madzi ozizira ndi kutikita minofu mu sauna kumathandizanso m'lingaliro limeneli.

• kukonza kulemera

Kuonda ndi kuwonda pafupipafupi kumapangitsa kuti khungu likhale lolimba. Izi zimasokoneza mapangidwe a khungu ndikukonzekera pansi kuti apange cellulite. Samalani kusunga kulemera kwanu komweko. 

• Kugwiritsa ntchito mankhwala mwachisawawa

Makamaka diuretic mankhwala imathandizira mapangidwe cellulite, monga kusokoneza madzi-mchere bwino mu thupi. Musagwiritse ntchito mankhwala popanda kufunsa dokotala. 

• Nthawi yowotcha dzuwa

Kutentha kwambiri ndi dzuwa kumayambitsa kukalamba kwa khungu ndipo kumachepetsa kukana kwake. Musawotche ndi dzuwa pakatentha kuyambira 12:00 mpaka 16:00 ndipo nthawi zonse muzigwiritsa ntchito zoteteza ku dzuwa potuluka padzuwa.

• kuchepa kwa magazi

Kutsika kwa magazi kumayambitsa mapangidwe a cellulite. Za ichi:

• Osavala nsapato zazitali nthawi zonse.
• Osavala zothina.
• Osanyozeka.
• Kuthetsa vuto la kudzimbidwa.

Kugwiritsa ntchito mafuta ofunikira

Mafuta othandiza kwambiri kuti ateteze cellulite ndi manyumwa, malalanje ndi mafuta a mandimu. Kusisita mozungulira mozungulira kumtunda kwa thupi kamodzi pa sabata. Ingoyikani madontho 1 kapena 2 popeza ali okhazikika kwambiri. Osagwiritsa ntchito kumadera ovuta monga mabere ndi khosi. 

• Kugwiritsa ntchito madzi mokwanira

Izi; Ndiwothandiza kuchotsa zinthu zapoizoni m’thupi. Panthawi imodzimodziyo, imatsuka minyewa iyi mwa kuchepetsa mchere mu minofu ya cellulite. Imwani madzi osachepera 2 malita patsiku kuti khungu liwoneke lathanzi komanso lokongola komanso kupewa mapangidwe a cellulite. 

• khalani kutali ndi mchere

Zakudya zamchere zimapangitsa kuti madzi asungidwe m'matumbo.

• Idyani moyenera komanso mwaumoyo

Kuti muteteze cellulite, muyenera kukhala ndi kulemera kwanu ndikudya moyenera. Za ichi:

• Pewani zakudya zofulumira komanso zopatsa mphamvu zambiri.
• Sankhani mafuta athanzi pochepetsa kudya mafuta.
• Kudya zipatso ndi ndiwo zamasamba kumathandiza kuchotsa zinyalala zapoizoni m’thupi.
• Pewani kusuta ndi mowa. Mowa umachulukana m’magazi, n’kusanduka mafuta.
• Osadya akamwe zoziziritsa kukhosi pakati pa chakudya.
• Pewani zakumwa za carbonated.
• Osadya chokoleti, mtedza, nthochi, mafuta, zokometsera ndi zokometsera.

masewera

Ngati mukufuna kulimbana ndi cellulite, muyenera kuchita masewera. Mutha kuyenda mokhazikika tsiku lililonse. The kwambiri masewera motsutsana cellulite; ndi masewera omwe amathandizira kufalikira kwa magazi monga kuyenda, kusambira, masewera olimbitsa thupi.

• Mafuta a anticellulite

Mafuta a anticellulite omwe amayendetsa maselo amafuta amalola cellulite kuchira.

• mchere

Mchere monga potaziyamu, chitsulo, magnesium compress minofu. Mukhoza kudya zipatso ndi ndiwo zamasamba zokhala ndi mavitamini ndi mchere wambiri.

Kodi Cellulite Ndi Yabwino Bwanji?

khofi wapansi

Coffee imakhala ndi caffeine. Kafukufuku akuwonetsa kuti caffeine imakhala ndi zotsatira zolimbikitsa pa lipolysis ndipo motero imathandizira kuchepetsa cellulite.

zipangizo

• 2-3 supuni ya tiyi ya khofi
• mafuta

Zimatha bwanji?

• Sakanizani maziko a khofi ndi mafuta a azitona.
• Pakani phala ili pazovuta za khungu lanu. Kusisita mozungulira mozungulira.
• Sambani ndi madzi ofunda pakatha mphindi 10.
• Mukhoza kubwereza njirayi osachepera 3 pa sabata.

Aloe vera

Aloe veraNdi gwero lolemera la mankhwala a bioactive omwe amatha kuthana ndi mavuto a khungu. Imalimbitsa khungu ndikuchepetsa cellulite.

• Pakani pang'onopang'ono malo ovuta ndi gel osakaniza aloe vera mozungulira. 
• Mukhoza kubwereza njirayi osachepera 3 pa sabata.

mafuta a mphesa

mafuta a mphesa Lili ndi bioactive mankhwala omwe amalepheretsa adipogenesis. Mukamagwiritsa ntchito mafutawa m'madera omwe ali ndi cellulite, mafuta owonjezera amachepetsedwa m'maderawa.

zipangizo

• 2-3 madontho a mafuta a maolivi
• 1-2 madontho a mafuta a azitona

Zimatha bwanji?

• Sakanizani mafuta a manyumwa ndi mafuta a azitona ndikuyika pa mpira wa thonje.
• Pang'onopang'ono kutikita minofu vuto madera ndi izi.
• Dikirani kwa pafupifupi ola limodzi ndiyeno muzitsuka.
• Bwerezani 3-4 pa sabata.

Mafuta a rosemary

Mafuta a rosemary Muli carnosol ndi carnosic acid. Mankhwalawa amachepetsa cellulite poletsa adipogenesis.

zipangizo

• 2-3 madontho a rosemary mafuta
• 1-2 madontho a mafuta a azitona

Zimatha bwanji?

• Sakanizani mafuta a rosemary ndi mafuta a azitona.
• Pakani madontho angapo osakaniza pa mpira wa thonje.
• Pang'onopang'ono kutikita minofu vuto madera.
• Dikirani pafupi ola limodzi ndikutsuka.
• Bwerezani 3-4 pa sabata.

Tiyi wobiriwira

Tiyi wobiriwira Muli makatekini. Mankhwalawa amawonetsa kuchepa kwamafuta m'thupi komanso amachulukitsa kagayidwe kachakudya. Izi zimathandiza kuchepetsa cellulite m'thupi.

• Ikani thumba la tiyi wobiriwira mu kapu ya madzi otentha. 
• Imwani tiyi kukatentha. 
• Mukhoza kumwa makapu 2 a tiyi wobiriwira patsiku.

Sinamoni

Sinamoni, cinnamaldehyde ndi mankhwala ena angapo a polyphenol. Mankhwalawa amawonetsa zoletsa pa lipogenesis komanso amathandizira kuchepetsa thupi. Choncho, amachepetsanso cellulite.

zipangizo

• Supuni 1 ya sinamoni ya pansi
• 2-3 supuni ya uchi
• 1 lita imodzi ya madzi owiritsa

Zimatha bwanji?

• Onjezerani supuni 1 ya sinamoni pansi pa madzi otentha.
• dikirani mphindi 30.
• Onjezerani uchi ndikusakaniza bwino. Idyani kusakaniza uku kukutentha.
• Imwani osachepera magalasi awiri a kusakaniza kumeneku tsiku.

Mphepo yamkuntho

Mphepo yamkunthoili ndi bioactive compound yotchedwa curcumin. Curcumin imathandiza kuchepetsa mafuta m'thupi. Choncho, amachepetsa maonekedwe a cellulite.

zipangizo

• Supuni 1 ya ufa
• Supuni 1 za uchi

Zimatha bwanji?

• Sakanizani zosakaniza ziwirizo bwino kuti mupange phala wandiweyani.
• Muyenera kumwa phala limeneli kawiri pa tsiku kwa milungu ingapo.

Zakudya Zomwe Zili Zabwino Kwa Cellulite

• Mbere ya nkhuku

Nkhuku yopanda khungu ndi imodzi mwa zakudya zomwe zimathandiza kulimbana ndi cellulite. Ndi chakudya chochuluka mu collagen.

• Garlic ndi Anyezi

adyo ve anyezi Ndi pakati pa zakudya zomwe mwachibadwa zimamenyana ndi cellulite. Ndiwothandiza kuchepetsa mlingo wa insulini, womwe umachepetsa cellulite.

• Katsitsumzukwa

Katsitsumzukwa, komwe kuli bwino kupsinjika, kumachepetsa kutupa. Lili ndi anti-inflammatory properties zomwe zimalimbikitsa kuthamanga kwa magazi ndi kuchotsa poizoni m'thupi. Ndi zinthu izi, ndi chimodzi mwazakudya zomwe ndi zabwino kwa cellulite.

• burokoli

BkolokoliChifukwa cha zomwe zili ndi alpha lipoic, ndi chimodzi mwazakudya zomwe mwachibadwa zimalimbana ndi cellulite. Izi zimalepheretsa kuuma kwa collagen.

• masamba obiriwira obiriwira

Zamasamba zobiriwira zakuda zili ndi madzi ambiri omwe amathandiza kuchotsa poizoni m'thupi. Imathandizira kusinthika kwa maselo. Ndizopindulitsa pa thanzi la khungu. Zobiriwira zamasamba zakuda zimaphatikizapo chard, sipinachi, kale.

• Sadini

Sardines ndi nsomba zina zamafuta zili ndi omega 3 fatty acids zambiri. Kuchulukitsa kudya kwa omega 3 fatty acids kumathandiza kwambiri polimbana ndi cellulite.

• Su

Kutaya madzi m'thupi ndi chimodzi mwa zifukwa za cellulite mapangidwe. Imwani madzi ambiri kuti muchepetse mawonekedwe a cellulite. Mowa ndi zakumwa zoziziritsa kukhosi ziyenera kupewedwa, komanso kumwa malita 2 a madzi patsiku.

• ndimu ndi lalanje

Limon ve lalanje monga zipatso za citrus zimachepetsa mphamvu ya chakudya m'thupi. Kuchuluka kwamafuta kumakhudza mwachindunji milingo ya insulin. Komanso, zipatso za citrus zimathandiza kuyeretsa chiwindi, kuchepetsa mlingo wa estrogen m'thupi. Amakhalanso olemera mu vitamini C, imodzi mwazinthu zabwino kwambiri zolimbana ndi cellulite. Flavonoids mu malalanje imathandizira kufalikira kwa magazi ndikuchepetsa kusamvana kwa ma cell komwe kumayambitsa cellulite.

• Zipatso monga yamatcheri ndi mavwende

chitumbuwa ve vembe Zipatso ngati izi zimathandizira kuwongolera kuchuluka kwa insulin m'thupi. Mndandanda wa glycemic wa zipatsozi ndi wotsika kwambiri kotero kuti sukhudza mlingo wa insulini. Choncho, ndi zakudya zabwino cellulite.

• peyala

peyala Ndi chakudya chabwino kwambiri chomwe chimalimbana ndi cellulite. Zimathandizira kuchepetsa kuchuluka kwa insulini ndikuchepetsa chiopsezo cha cellulite.

• Mkhaka

Nkhaka zimakhudza kwambiri maonekedwe a cellulite m'thupi ndi madzi ake ambiri.

• chinanazi

chinanaziamachepetsa maonekedwe a cellulite. Enzyme ya bromelain mu chipatso ndi anti-inflammatory agent yomwe imathandizira kagayidwe ka mafuta. Lilinso ndi fiber yambiri, yomwe ingathandize kuchepetsa thupi.

• mtedza waiwisi

Mafuta a polyunsaturated ndi monounsaturated mafuta acids mu mtedza waiwisi ndi zinthu zomwe zimachepetsa cellulite.

• Njere Zonse

Mbewu ndi zakudya zolimbana ndi cellulite. Lili ndi CHIKWANGWANI, chomwe chimafunikira kuti muchepetse insulin m'thupi. Ilinso ndi ma antioxidants ambiri omwe amatha kulimbana ndi poizoni omwe amayambitsa cellulite.

• Mbeu za fulakesi

Mbeu za fulakesiNdiwokwera kwambiri m'mafuta ofunikira, mavitamini ndi mchere omwe amathandiza kuti khungu likhale losalala komanso kuchepetsa chiopsezo cha cellulite.

• Mphepo yamkuntho

Mphepo yamkunthoAmachepetsa kutupa polimbikitsa kufalikira kwa magazi. Ili ndi ma antioxidants ambiri omwe amatha kulimbana ndi poizoni m'thupi ndikuchepetsa mawonekedwe a cellulite.

• udzu wanyanja

udzu wanyanjaili ndi mtundu wina wamtundu wamtundu wotchedwa fucoxanthin, womwe ungathandize kutulutsa mafuta bwino. Kukula kochepa kwa maselo amafuta kudzachepetsa mawonekedwe a cellulite.

• Tiyi wobiriwira

Tiyi wobiriwira Chifukwa cha antioxidant yomwe ili yofunika kwambiri, imathandizira kuchepetsa mawonekedwe a cellulite. Imalimbananso ndi cellulite chifukwa imathandiza kuchepetsa thupi.

• tiyi chamomile

Monga tiyi wobiriwira tiyi chamomile Komanso tiyi wamkulu kupsinjika maganizo. Zomwe zili mu tiyi zimachepetsa nkhawa, zimafulumizitsa kagayidwe kake, motero zimachepetsa maonekedwe a cellulite.

Zakumwa Zabwino za Cellulite

Yesani zakumwa zomwe zafotokozedwa pansipa kuti muteteze cellulite ndikuwotcha mafuta.

mphesa chakumwa

zipangizo

• 1 gulu lalikulu la mphesa
• 2 orange
• madzi a mandimu ¼
• Muzu wa ginger wochepa

Zimatha bwanji?

• Sakanizani zosakaniza zonse mu blender. Yakonzeka kumwa ikatha.
• Chakumwacho chimakhala chothandiza kwambiri ngati mumachidya pamodzi ndi zakudya zopanda mafuta. 

chakumwa cha manyumwa

zipangizo

• 1 mphesa zazikulu
• 2 orange
• madzi a 1/4 mandimu
• Muzu wa ginger wochepa

Zimatha bwanji?

• Finyani zosakaniza zonse ndi juicer ndi kumwa.
• Idyani m'mawa pamimba yopanda kanthu komanso pakati pa chakudya ndikuwona cellulite yanu ikusungunuka!

Kodi Cellulite Diet imapangidwa bwanji?

Mfundo zofunika kuziganizira mukamadya

• Onetsetsani kuti mumamwa madzi 2 malita patsiku mukudya.
• Pewani tiyi, khofi, kola.
• Idyani zakudya zokhala ndi ma calorie otsika monga nkhaka ndi tomato mukakhala ndi njala pakati pa chakudya mpaka mutazolowera.

Mndandanda wa Zakudya za Cellulite

TSIKU 1

Sabah

• Yogurt yopanda mafuta
• mapeyala
• Supuni 1 ya uchi muesli

Masana

• Chicken with Chili Sauce
• Supuni 2 za mpunga wopanda mafuta ambiri

madzulo

• Saladi ya Ng'ombe ndi Ham

TSIKU 2

Sabah

• Gawo 1 la chotupitsa cha wholemeal ndi tchizi wopanda mafuta
• Mkhaka
• tiyi wosatsekemera

zokhwasula-khwasula

• 1 zipatso zouma zodzaza dzanja

Masana

• 1 mbale ya pasitala wowonda
• 1 mbale ya bowa yokazinga mu mafuta a azitona

madzulo

• Letisi
• 2 chidutswa cha mkate wopanda ufa 

TSIKU 3

Sabah

• Yogurt yopanda mafuta
• strawberries
• Supuni 1 ya uchi muesli

Masana

• 1 mbale ya piyaz yopanda mafuta ochepa
• Supuni 2 za mpunga wopanda mafuta ambiri

madzulo

• 2 yophika zukini saladi
• 2 chidutswa cha mkate wopanda ufa

TSIKU 4

Sabah

• 2 magawo a nkhuku nyama
• Mkate Wa Tirigu Wathunthu
• Tiyi ya zipatso zosatsekemera

zokhwasula-khwasula

• 1 zipatso zouma zodzaza dzanja

Masana

• 1 nsomba yokazinga
• Supuni 2 za mpunga wopanda mafuta ambiri

zokhwasula-khwasula

• Mkaka wa sitiroberi

madzulo

• Saladi ya bowa
• 1 magawo a toast ya wholemeal

TSIKU 5

Sabah

• Yogurt yopanda mafuta
• Elma
• Supuni 1 ya uchi muesli

Masana

• 1 nyama yokazinga
• Saladi wopanda mafuta
• 1 chidutswa cha mkate wopanda ufa

zokhwasula-khwasula

• 1 chidutswa cha chivwende

madzulo

• Chicken Ham Saladi

TSIKU 6

Sabah

• 2 magawo a toast ya wholemeal
• Feta tchizi wopanda mafuta
• tomato

zokhwasula-khwasula

• 1 zipatso zouma zodzaza dzanja

Masana

• Sipinachi omelet
• 1 chidutswa cha mkate wopanda ufa

zokhwasula-khwasula

• Mkaka ndi nthochi

madzulo

• Saladi ya tuna
• 1 chidutswa cha mkate wopanda ufa

TSIKU 7

Sabah

• Yogurt yopanda mafuta
• 1 kiwi
• Supuni 1 ya uchi muesli

zokhwasula-khwasula

• 1 zipatso zouma zodzaza dzanja

Masana

• 1 nkhuku yokazinga
• 2 chidutswa cha mkate wopanda ufa

madzulo

• Tomato saladi ndi Feta Tchizi
• 2 chidutswa cha mkate wopanda ufa

Zochita za Cellulite

Malinga ndi asayansi, kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka ola limodzi ndi imodzi mwa njira zothandiza kwambiri zochotsera cellulite.

kukwera masitepe

• Kukwera masitepe kumawotcha ma calories 1 mu mphindi imodzi. 
• Amachepetsanso cellulite, makamaka minofu ya ntchafu. 
• Mukakhala osachepera mphindi 30 patsiku mukukwera masitepe, mutha kukhala ndi thupi lochepa komanso lopanda cellulite.

Kuthamanga ndi kuthamanga

Asayansi amanena kuti kuthamanga kwa mphindi 30 patsiku kungathandize kupewa kukula kwa cellulite.

Kusambira

Kusambira ndi njira yotsimikizika yochepetsera cellulite. Kuwonjezera pa kukulitsa msinkhu wanu, zimathandiza kuwotcha mafuta ambiri m'thupi. Ichi ndi chifukwa chachikulu cha chitukuko cha cellulite.

Kupalasa njinga

Kupalasa njinga ndi imodzi mwa njira zothandiza kwambiri zochepetsera cellulite. Pali njira ziwiri zochitira masewera olimbitsa thupi a cellulite panjinga. Choyamba, mutha kukwera njingayo mwamphamvu kwambiri pakanthawi kochepa. Chachiwiri, mutha kusankha masewera olimbitsa thupi otsika kwambiri kwa nthawi yayitali. Pamene mukupalasa njinga, miyendo yanu iyenera kugwira ntchito. Motero mafuta a m’miyendo yanu adzatenthedwa.

kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi ntchito yofunika kwambiri. Chifukwa cha kunenepa kwambiri, mafuta ndi ma calories owonjezera amawotchedwa. Uwu ndi mtundu wa masewera olimbitsa thupi omwe amagwiritsa ntchito minofu. Imawonjezera ma circulation ndipo imalola minofu kuphwanya glucose kuti ikhale yamphamvu. Asayansi amanena kuti anthu ayenera kuchita masewera olimbitsa thupi kwambiri kwa mphindi 30 patsiku kuti apindule kwambiri.

Kukhala pansi 

• Choyamba, khalani omasuka. Kenaka pindani pang'onopang'ono bondo lanu ndikutsitsa thupi lanu mpaka ntchafu yanu ifanane ndi pansi.
• Pambuyo pake, khalani kumbuyo ndikumangitsa minofu yanu ya matako ndikufinya ngati mapazi anu. Muyenera kubwereza izi nthawi zambiri.

Ichi ndi chimodzi mwazochita zothandiza kwambiri za cellulite.

Kubwerera 

• Phinduzani pansi ndi kuika manja anu perpendicular pansi. Mikono yanu idzakhala yofanana kwa wina ndi mzake.
• Bweretsani thupi lanu molingana ndi pansi, pogwiritsa ntchito manja ndi mawondo kuti mukweze thupi lanu. Kenako kwezani mwendo wanu wakumanzere mumlengalenga.
• Kokani bondo ku chifuwa chanu. 
• Chitani izi kwa mphindi 5 mpaka 6 mpaka mutamva moto m'miyendo yanu.
• Kenako sinthanani miyendo. Mukasinthana miyendo, chitani chimodzimodzi ndi mwendo wakumanja.

Cholinga cha ntchitoyi ndikuwotcha cellulite m'thupi, makamaka m'dera la ntchafu.  

kukweza matako

• Ikani miyendo yanu ndi mawondo anu pamphasa, mapazi anu akugwira pansi. Pang'onopang'ono kwezani msana wanu mmwamba kenako gwirani. Muyenera kufinya m'chiuno ndi miyendo ndi manja anu.
• Pambuyo pake, tsitsani pang'onopang'ono thupi lanu ndikupitiriza kukweza kachiwiri. Mukhozanso kuonjezera zovuta za masewera olimbitsa thupi a cellulite pozichita pa mwendo umodzi.
• Kusunga mwendo umodzi mmwamba mumlengalenga ndi perpendicular kwa kapeti, chitani zomwezo pamwambapa.

kukweza phazi

Ngakhale kunyumba, mutha kuchita izi mukamawonera TV. 

• Gona pansi moyang'anizana ndi TV. Ikani dzanja lanu lamanzere pansi pa mutu wanu ndi dzanja lanu lamanja pansi pa nthiti yanu kuti muthandizidwe pansi.
• Sungani mwendo wanu wakumanzere mofanana ndi pansi. Kwezani ndikutsitsa mwendo wanu wakumanja motalikirana momwe mungathere. Mukatopa, tembenukani ndikusintha miyendo.

Lumphani chowerama

• Ikani mapazi anu motalikirana ndi mapewa. Maondo anu molunjika ndi kutsogolo pang'ono, khalani pansi ndikupumula mapewa anu.
• Sungani manja anu m'mbali mwanu kuti muwagwiritse ntchito kudzikweza pamene mukudumpha.
• Mawondo anu ndi squat. Onetsetsani kuti ntchafu zanu zikufanana pansi komanso kuti mawondo anu asapitirire mapazi anu.
• Tsopano sunthani manja anu kukankhira thupi lanu mmwamba ndikudumpha ndikutera. 
• Kachiwiri, pita pansi ndi kugona.
• Chitani 2 seti za kubwereza 10.

Kukankha kwakunja ndi mkati mwa ntchafu

• Imani kuseri kwa mpando ndikuugwira. Pumulani mapewa anu.
• Kwezani thupi lanu pamwamba pa zala zanu. Sungani mwendo wanu wakumanja patsogolo.
• Igwedezeni pang'onopang'ono kumanzere ndiyeno kumanja. Onetsetsani kuti mwakweza mwendo wanu kumanja.
• Chitani izi kakhumi ndikutsitsa thupi lanu.
• Bwerezani zomwezo ndi mwendo wanu wakumanzere.
• Chitani 2 seti za kubwereza 10.

zogona mwendo umodzi

• Imani molunjika. Pumulani mapewa anu. Ikani phazi lanu lakumanja kutsogolo ndi zala zanu zolozera kunja.
• Kwezani phazi lanu lakumanja pamtunda wa mawondo. Sungani mikono yanu m'chiuno mwanu ndikupumula mapewa anu.
• Chotsani mwendo wakumanja ndikujambula bwalo.
• Bwerezani izi ka 10.
• Chitani chimodzimodzi kwa mwendo wakumanzere.
• Chitani 2 seti za kubwereza 10.

Osagwada kapena kutsamira kumbali pamene mukuchita izi.

Chithunzi

• Miyendo yanu ikhale yotalikirana pang'ono kusiyana ndi m'lifupi mwake. Sungani zala zanu zotseguka pa madigiri 45, khalani pakati, ndipo mapewa anu amasuka.
• Kuchokera pamalo oyambira, pindani mawondo anu ndikutsitsa thupi lanu osatsamira kutsogolo kapena kumbuyo.
• Mukamachita izi, gwiritsani ntchito manja anu kukankhira mawondo anu kumbuyo kuti mumve ntchafu ikuzungulira.
• Sungani manja onse kumbali ngati ballerina ndipo pang'onopang'ono muimirire ndi zidendene zanu pansi.
• Bwerezani izi ka 10.
• Chitani 1 seti za kubwereza 10.

Scissor Kicks

• Gona chagada pa mphasa. Sungani manja anu molunjika, zikhatho pansi pa chiuno ndi zala zanu zikulozera kutsogolo.
• Kwezani miyendo yonse pansi pamakona a digirii 45.
• Tsopano sunthani mwendo wanu wakumanja mmwamba ndi wakumanzere pansi.
• Bweretsaninso ndipo nthawi ino sunthani mwendo wanu wakumanzere mmwamba ndi dzanja lanu lamanja pansi. Mukachita izi mwachangu, zikuwoneka ngati lumo.
• Chitani izi nthawi 15.
• Chitani 2 seti za kubwereza 15.

Kambirani Mbali

• Gona kumanja kwako pa mphasa. Ikani mutu wanu kudzanja lanu lamanja, gwirani dzanja lanu lamanzere kutsogolo kwanu, ndipo ikani chikhatho chanu chakumanzere pansi kuti muchirikize thupi lanu. 
• Thupi lanu liyenera kukhala lolumikizana kuchokera kumutu kupita ku tailbone. Sunthani miyendo yonse panja kuti thupi lanu lakumunsi lipange ngodya ya digirii 45 ndi thupi lanu lakumtunda.
• Kwezani mwendo wanu wakumanzere mpaka m'chiuno mwanu.
• Tsopano, popanda kusuntha thupi lanu lakumtunda ndi mwendo wakumanja, tambani mwendo wanu wakumanzere ndikulowetsamo.
• Kankhirani mwendo wanu wakumanzere ndikutulutsa mpweya. Kwezani thupi lanu lakumtunda pamene mukubwerera. Thupi lanu liyenera kuthandizidwa ndi chigongono chakumanja.
• Chitani izi kakhumi. Chitaninso kumanzere.
• Chitani 2 seti za kubwereza 10.

Flamingo

• Imani molunjika miyendo yanu motalikirana ndi mapewa. Gwirani dumbbell yolemera mapaundi 2 m'dzanja lanu lamanja ndikuyika dzanja lanu lamanzere m'chiuno mwanu.
• Tengani phazi lanu lakumanzere kumbuyo kwanu.
• Kwezani mwendo wanu wakumanzere mpaka m'chiuno mwanu. Sungani mwendo uwu molunjika ndikupinda bondo lanu lakumanja pang'ono.
• Pa nthawi yomweyo, bweretsani dzanja lanu lamanja kutsogolo ndi chikhatho choyang'ana padenga.
• Gwirani malowa kwa mphindi imodzi ndiyeno sinthani dzanja lanu lamanja.
• Tsopano tsitsani mwendo wanu wakumanzere kwa sekondi imodzi ndikubwereza izi.
• Chitani izi ndi mwendo wakumanja komanso.
• Chitani 2 seti za kubwereza 12.

Gwero: 1, 2