Kazhinji zvinoitika kuti zvinodiwa kuderedza mavhesi kwete chete emuviri wose, asi kune zvimwe zvikamu zvaro. Pano, somuenzaniso, maitiro ekurasikirwa uremu mumaoko ako, chii chaunoda kuita kuti uremerwe uga ivo chete?
Kudya kwekuchera maoko
Vadzidzisi vemaoko akazara, vachifunga kuti vangaderedza sei muviri munharaunda iyi, chokwadi, vachatsvaka kudya kunoshanda. Kune rumwe rutivi, zvinonzwisisika - unoda kubvisa mabhuku, asi zvakakosha kuva wakagadzirira nokuda kwekuti chero kudya, kwete maoko ako chete anorema uremu, asi muviri wose. Nokudaro, kudya kwakasimba kunopikira kuora kwekurema, hatina kukodzera. Zvichakwana kuwedzera kushandiswa kwemiriwo nemichero uye kudya maswisi mashoma. Iwe unogona kuedza kudya kwekudya, semuenzaniso, kubva mudizi. Asi zvakadaro iwe unofanirwa kusarudza mumwe nomumwe, zvichienderana nehuwandu huri kuda kuderedza uremu mune dzimwe nzvimbo. Kana iwe usingadi chimwe chinhu kunze kwemaoko ako, iwe haudi kugutsikana nekudya zvakanyanya. Idya zviri nani mune zvikamu zviduku, asi kazhinji.
Nzira yekuita sei maoko ako akapfava - maitiro
Asi kudya kumwe kwemaoko kurasikirwa zvishoma. Nokuti kudya kunogona kudini? Ingobvisa mafuta akawandisa chete, asi mishonga inoputika hapana kudya hakuzobvisi. Mutambo chete unogona kukurira dambudziko iri. Ndezvipi zviratidzo zvinodiwa kuti uwane uremu? Kuputika kwakakwana kuti kusimbise mishonga, inogona kuitwa, zvose kubva pasi uye kubva pakutsigirwa, zvicharamba zvichibatsira kuita maoko akaonda. Uyezve kudzorera push-ups zvakanaka zvakare. Kuti uite izvi, svetera pasi, kudzokera kuchigaro. Iko kusvet-ups, mapendeti anogara pachigaro chigaro. Iwe unofanirwa kudhinda 8-10 nguva. Uye kunze kwekusimudzira-ups zvakakosha kuisa mumatambudziko ako zvinotevera zvinodzidziswa ne dumbbells. Panofanira kuve nokudzokorora makumi matatu, zvinyorwa zvinoshandiswa (1.5 kg), uye 3-4 kavhiki.
- Simuka zvakananga, tora dumbbells mumaoko maviri. Tambanudza maoko ako pamberi pako, uvasimudze uye uaimedze shure kwekumusoro wako. Zvino simudza maoko ako kumusoro uye tambanudza pamberi pako.
- Kuvata pasi, ita maoko ako kumativi, uchiwagadzika pamakumbo. Simudza maoko ako, uvavhare pamberi pebhokisi rako, uye dzoka kunzvimbo yekutanga.
- Simuka zvakananga, tambanudza maoko ako pamwe chete nedu. Unofamba nemaoko ako.
- Simuka zvakananga, chengetedza maoko ako pamwe chete nedu. Gadzira zvishoma zvishoma maoko ako, uzvibatanidze pamberi pako, uye udzidzike zvishoma nezvishoma.
- Simuka zvakananga, tambanudza maoko ako pamwe chete nedu. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge u Paridzai maoko enyu nemasviputi mumativi uye mudzike pasi pamwe chete mumuviri.
- Iwe ugere pachigaro, ruramisa musana wako, uye maoko achidonha padombo. Zvimwe, peta maoko ako mumakumbo.
Chiizve chandinofanira kuita kuti maoko angu arege kurasikirwa?
Apo patinofunga kuti tingapedza sei kuora muviri mumaoko, isu tinowanzoda kuzviita nokukurumidza. Zviremera zvepanyama zvinopikira kutipa "maoko-mashizha" mushure memwedzi 3-4 yekudzidziswa, nekubatsirwa kwekudya, hurongwa huchakurumidza kuwedzera. Zvakanaka, chii chaunofanira kuita kuti maoko ako arege kurasikirwa kunyange nokukurumidza? Ichinobatsira kuzadzisa mitemo inotevera, pamwe chete nekukwiza uye kuvhara.
- Inwa mvura yakawanda (kwete tei kana jisi), zvinenge 2 malita pazuva. Nzira yekupisa mafuta ichaenda nokukurumidza.
- Inenge 30% yemvura inowanikwa kubva pakunwa mvura zvakananga paganda.
Saka, kugara uchigeza kunobatsirawo. - Sweets, sodas uye fodya zvakabviswa kubva mumenyu yako. Isu tinotsiva mararamiro aya ehupenyu nemavhitamini, kunyanya vitamini A. Inowanikwa mumamatata, mapeaches, mazai mavara nemaapricot.
- Kaviri pavhiki kwemaminitsi gumi, bvisa nzvimbo dzekofi mukati meganda remaoko ako. Siya iyi maski kwemaminitsi mashomanana uye oshambidza. Nokuda kwehukuru, iwe unogona kufukidza maoko ako nefirimu yezvokudya uende kwehafu yenguva.
- Iwe pachako uite massage zuva nezuva ne firming cream. Tanga nekurova, kubvisa kirimu muganda, uye enda mberi kuti udzidze.