Poganizira momwe angapangire thupi, ambiri amasankha kuchita masewera olimbitsa thupi. Lili ndi njira zonse zowonjezera mwamsanga minofu ya minofu. Komabe, panyumba, mukhoza kupeza zotsatira zina kuti muwonjezere minofu. Kuti muchite izi, ndizofunikira kukhala ndi mabotolo ndi mipiringidzo, zomwe zingakuthandizeni kulimbitsa minofu ya thupi mofulumira komanso mogwira mtima.
Kodi mungatani kuti mupulumuke mwamsanga?
Pofuna kuwonjezera minofu misala, katundu waukulu pa magulu a minofu amafunika. Muyenera kuphunzitsa katatu pa sabata kwa theka limodzi ndi theka kwa maola awiri. Mu tsiku limodzi, chidwi chiyenera kuperekedwa kokha kwa magulu amodzi kapena awiri. Zochita zimagwiritsidwa ntchito pa 2-4 magulu 8-12, kubwereza malingana ndi mphamvu ndi thupi.
Kodi kupopera thupi panyumba?
Timaphwanya zochitika zathunthu ndikugwira ntchito zitatu pa sabata.
1. Choyamba chimaphatikizapo kuchita masewera olimbitsa thupi. Pachifukwa ichi, kuchita masewera olimbitsa thupi, masewera ndi katundu ali oyenera. Pa tsiku lomwelo, timayambitsa zojambula za mapewa: kukoka, dumbbell benchi makina osindikizira, dilution m'manja ndi dumbbells.
2. Maphunziro awiri. Pa tsiku lino, phunzitsani minofu ya chifuwa, biceps ndi triceps. Kufotokozera mwatsatanetsatane machitidwe opititsa patsogolo minofu ya chifuwa amapezeka mu kanema. Kulimbitsa biceps ndi triceps kuchita zotsatirazi:
- Mu dzanja lirilonse mukuyenera kutenga kulemera kwake ndi kusinthanitsa manja anu m'makona;
- Pokhala pamalo okhala ndi miyendo yambiri, munthu ayenera kutenga chimphona m'dzanja limodzi ndikupanga mkono wake.
3. Kuphunzitsidwa kwachitatu kumaperekedwa kwa minofu ya zofalitsa ndi zobwerera.
Zochita kumbuyo:
- atagona m'mimba mwake, nkofunikira kubwetsa thupi pansi;
- ip: atagona pabedi, thupi limapachikidwa. Timakweza thupi, manja kumbuyo kwa mutu.
Zochita za makina:
- kugona pansi kapena kukhala pamtunda, chigoba chikugwedezeka. Timakweza thupi, manja kumbuyo kwa mutu;
- khalani pamwamba pa phiri, miyendo ikhalepo. Ndikofunika kukweza miyendo yowerama pamadzulo.
Mfundo yofunika pa funso la momwe mungapangire thupi m'mwezi ndi chakudya . Chakudya chokwanira cha mapuloteni chidzathandizira kuwonjezeka mofulumira kulemera.