Mtundu wowonjezeka kwambiri mwa akazi ndi "peyala". Pankhaniyi, m'madera ovuta muli chiuno, matako ndi m'mimba. Onetsetsani kuti mafuta omwe amapezeka m'magulu amenewa aikidwa mthupi mwawo, ndipo amathera pomaliza. Pofuna kuthetsa vutolo, nkofunika kuthetsa osati mphamvu zokha, komanso nthawi.
Kodi mungapewe bwanji kulemera m'chiuno, ngati chiwerengerocho ndi "peyala"?
Kuti mukwaniritse zotsatira zabwino, muyenera kugwira ntchito zitatu:
- Pewani zakudya zamtundu wa caloriki, m'malo mwa mankhwala ovulaza omwe ali othandiza, mwachitsanzo, zipatso, ndiwo zamasamba, nsomba zowonda, nyama ndi nkhuku.
- Gawo lakuya la thupi liyenera kulandira masewera olimbitsa thupi: kuthamanga, kudumpha chingwe, ndi zina.
- Chithunzi chachikazi "peyala" chiyenera kuwonjezera kuchuluka kwa minofu ya thupi lapamwamba. Pachifukwa ichi nkofunika kuchita masewera olimbitsa manja ndi chifuwa.
Momwe mungatetezere kulemera pa mabadi, ngati chiwerengero cha "peyala" -kuchita
Pali chiwerengero chachikulu cha masewerawa pofuna kuchepetsa kutsika kwa thupi. Kuti ntchitoyi ikhale ndi zotsatira zoyenera, ndibwino kuti musankhe zochita zomwe mumakonda ndikuzichita.
Masewero olimbitsa thupi a "peyala":
- Bench press . Ntchitoyi ndi yabwino kwa amayi omwe ali ndi chiwerengero ichi, chifukwa chimapereka katundu m'magulu osiyanasiyana a thupi. Kuti muchite, muyenera kukhala ndi zopusa. Miyendo iyenera kukhala pambali pa mapewa, m'manja ayenera kutulutsidwa. Pogwira mwendo wamanja, ndiyenera kumangirira kumapangidwe ka ngodya yolondola. Pa nthawiyi, manja akugwedezeka pazitsulo kuti minofu ikhale pafupi ndi mapewa. Pambuyo pake, ndikubwerera ku malo oyamba, muyenera kukweza phazi lanu lakumanzere, kugwada pa bondo, ndi kukweza manja anu. Chiwerengero cha kubwereza ndi mwendo uliwonse ndi maulendo 15.
- Masewera ndi kulumpha . Miyendo ikhale pambali pa mapewa, ndipo mikono ikhale pamodzi ndi thupi. Gwerani ku mapangidwe pakati pa m'chiuno ndi misonkho ya mbali yoyenera, ndiyeno kwezani mmwamba manja anu ndi kudumpha kunja. Kodi mumabwereza mobwerezabwereza. Ngati mukufuna, mutha kutenga mankhwala osokoneza bongo m'manja mwanu, zomwe zidzakuthandizani kuti mukhale ogwira mtima.