Chifukwa cha kunenepa kwambiri, thupi limakumana ndi vuto lalikulu pamagulu, mitsempha ya mitsempha, mtima ndi machitidwe ena a thupi, kotero madokotala amalimbikitsa kutenga kuchuluka kwa mayesero kuti athetse vutoli. Chifukwa cha misala yayikulu, zochitika zambiri zingakhale zoopsa, kotero madotolo amapanga masewera olimbitsa thupi kuti azitha kunenepa kwambiri, chifukwa choti n'zotheka kuthandizira thupi polimbana ndi kilo popanda kuvulazidwa.
Zovuta zolimbitsa thupi kuti mukhale wonenepa kwambiri
Kuzindikiritsa zovutazo, tikhoza kuzindikira zotsatirazi:
- kuyamba ndi mphindi 20, pang'onopang'ono kuwonjezera kubwereza ndikubweretsa nthawi yophunzitsa mphindi 40-60;
- Kuchita nawo ntchito n'kofunikira tsiku ndi nthawi, koma kawirikawiri;
- pa nthawi yotsatira, samasuka kukaonana ndi dokotala wanu.
Kusunga malamulo awa osavuta, mumatha kupeza zotsatira zabwino.
Kuchita masewera olimbitsa thupi kumawathandiza kuti mukhale wonenepa kwambiri
Timapereka zovuta zolimbitsa thupi zokhudzana ndi kunenepa kwambiri, zopangidwa kwa anthu omwe alibe vuto lalikulu ndi dongosolo la mtima.
- Kutentha - kuyenda mophweka ndi kuthamanga kapena kuyenda pang'onopang'ono kwa mphindi 5-10.
- Kuima mozungulira molunjika, chitani zochitika zilizonse ndi 1-2 makilogalamu dumbbells kwa mikono, miyendo ndi minofu ya thupi kwa mphindi 8 mpaka 9.
- Kugona pamakina, kumachita zinthu zosavuta komanso zosinthika zotsindikiza. Pang'onopang'ono kuyanjanitsa zojambulazo za minofu kumbuyo. Pewani nthawi ndi mphindi 10-15.
- Kuthamanga pamalo, kulumpha kowala - Mphindi 10.
Zochita izi ndizoyenera kwa anthu omwe ali ndi kulemera kwa thupi ndi msinkhu wa thupi:
Chitani pa masewera olimbitsa khoma. Pang'onopang'ono kuwonjezera zojambulazo "ngodya". Nthawi yoyamba ndi pafupi mphindi 2-3. Chinthu chachikulu ndikupewa kuchita masewera olimbitsa thupi ndi malo otsetsereka, ndikuchotseratu chilichonse chimene chiyenera kuchitika pamlingo waukulu kwambiri. Komanso akulimbikitsidwa ndi masewera akunja, kusambira, maulendo oyendayenda nthawi zonse mumakina abwino.
Kuti mudziwe mtundu wa kunenepa kwambiri, mungagwiritse ntchito zizindikiro ndi fomu: