Mararamiro ehutano haafaniri kutanga neMuvhuro, asi mangwanani. Zvidzidzo zvemazuva emasikati zvichakupa iwe zuva rose, kwete chete nemweya yakanaka uye chido chakanaka chekudya chamangwanani, asiwo nekukurumidza kushandiswa kwemasabolism , iyo ndiyo chinhu chinokosha kukurumidza kuora kurasikirwa. Ichokwadi kuti ihwohwo kushandiswa kwehutano pamusha - iyi ndiyo mikana chete yevakadzi vakawanda kugara vakanaka uye vanotarisa zvikuru. Dambudziko rega nderokukunda usimbe hwako.
Zvakanaka, tsvaga maitiro ako, uye tinokupa chido chinokurudzira kuti utano huve hwakasimba hwekurema kwemazuva kubva mangwanani.
Kudzidzira
- Inhale, exhale.
- Isu tinodonha tsoka muchitenderera chakasvibirira, maoko pamusoro bhandi.
- Tsoka pamwe chete, bfugama namabvi mumitsetse yetsuro.
- Mapepa akaparadzana, tsvina yezvinyorwa zvehudyu.
- Nzvimbo dzakasimba dzematope kune rumwe rutivi.
- Vafudzi vanopinda shure uye mberi.
- Isu tinodonha mutsipa wedu: rinonamatira mberi, kumashure, kurudyi, kuruboshwe.
- Isu tinoita squats: makumbo mafudzi-mapapiro ari oga, maoko akatambanudzirwa pachikwata, tinosunungura, tinogadzirisa makumbo edu, tinodzorera maoko edu muchiuno, tinobuda. Tinoita makumi matatu.
- Kurwiswa kuri mberi - kumucheto kwakarurama, makumbo akanamatira pamakona akakodzera, mutsara unoderedzwa, mabvi haapfuuri kubva kumagunwe. Isu tinoita makumi matatu.
- Anowira kunze - gumbo rinoiswa parutivi, tinotapudza uremu hwemuviri kwahwo, kupeta, rutivi rwechipiri rwakatambanudzwa uye rwakarongedzwa. Tinomuka pamakumbo akajeka, tinoita kurwisa kune rumwe rutivi. Tinoita makumi matatu.
Kudzidzira zvekunyora -chikamu chekuita muviri mumuviri. Kutakura chero kusimudza kwemuviri, iva nechokwadi chokuti mhizha yacho inoramba ichinetseka, zvisinei iwe uchasimuka nekuda kweinertia yekufamba. Ingoisa pfungwa pane basa remuviri wemimba.
- Tinovata pasi, pasi mabvi akarembera, chiuno chinomanikidzwa kusvika pasi, tinomuka nemuviri uye tinotambanudza maoko akarurama pakati pemabvi. Isu tinoita mhepo inoputika pakukwira uye kufema pamatombo. Tinoita makumi matatu.
- Rimwe rutsoka rwakakandwa pamabvi echikwata chechipiri, maoko ari shure mushure muvharo, pasi rezasi rinomanikidzwa kusvika pasi, hatinamatire kumashure. Kusiyana nehombodo nekusimudza muviri kunotenderera kumabvi erutsoka rukasimudzwa pane kubuda. Tinoita makumi maviri uye tinoshandura makumbo.
- IP - yakarara pasi, iine maoko pamuviri, makumbo anobvarura pasi uye anotambanudzira kumusoro pamusoro pekunze. Pakuzorora, benderera uye udzigadzire, usadzikisa pasi kusvika pakupedzisira. Pakusimudza makumbo tinobvarura mubhesheni. Tinoita 15 nguva.
- Kuputika kubva pamabvi - tinowira pamusoro pekufuridzirwa, simira pamhepo. Isu hatigoni kupoteredza misana yedu, maoko pasi pemapfudzi edu. Tinodhonza musana wedu.
- Pose yebhari - tinomira 1 miniti. Mutumbi unogara pamasokisi nemaoko. Maoko netsoka zvakatambanudzwa, mhizha inopera, musana wakarurama.
- Tambanudza mushure mutsva wemwana.