Kuyesedwa kwaponseponse kumadziwika ngati mphamvu yabwino kwambiri ya thupi ndi chipiriro. Pachifukwa ichi, kuyesa kukakamizidwa ndi gawo lalikulu la asilikali ( Army , Navy, Air Force) ndi malamulo (apolisi ndi wowotcha moto) kuyesa thupi.
Malangizo awa adzakuthandizani kuphunzira momwe mungapangire zowonjezera, kumanga mphamvu zanu zam'mwamba ndi kupirira , ndikupangitsani mayeso anu olimbitsa thupi.
1. Onaninso Mfundo Zophunzitsa Sayansi
Musanayambe maphunziro opititsa patsogolo maphunziro, ndizothandiza kumvetsetsa mfundo zisanu ndi chimodzi zomwe zimapangitsa sayansi kumaphunzitsa. Ndi chidziwitso ichi, mudzaphunzira momwe mungakulitsire thanzi lanu mosamala komanso mwadongosolo. Ngati mukumvetsa mfundo zowonjezereka, kupititsa patsogolo, kusintha, zowonjezereka, ndi zina zotero, mudzatha kuphunzitsa bwino.
2. Kukonzekera Fomu Yanu Yokweza
Musanayambe kutulutsa mawonekedwe ambiri, muyenera kutsimikiza kuti mawonekedwe anu okwera pangwiro ndi abwino. Ngati simukudziwa momwe mungachitire bwino, bwererani kumayambiriro ndikuyamba kuchita.
3. Zindikirani Zolemba Zanu Zoyamba
Kuti mupeze chiwerengero cha kubwereza muyenera kuchita muyiyiyi yonse, chitani zambiri zomwe mungathe mu maminiti awiri ndikugawa nambalayi ndi zitatu. Ichi ndi chiwerengero chanu choyambanso kubwereza. Pulogalamu iliyonse imaphatikizapo magawo atatu a mobwerezabwereza.
4. Yambani Ndi Pulogalamu Yoyambira Push-Up
Chitani zokakamiza tsiku lililonse (monga Lolemba, Lachitatu, ndi Lachisanu). Wotentha ndi njoka yochepa, njinga yamoto pamsewu wopuma kapena kulumpha . Pangani masewera olimbitsa thupi ndi magawo atatu a kubwereza ndi mpumulo wa mphindi 30 pakati pa seti. Mlungu uliwonse, onjezerani mobwerezabwereza 2-3 ku malo anu.
Bweretsani nokha masabata anai onse ndikuyika maziko atsopano.
5. Onjezerani Zosiyana ndi Kuwongolera Dzanja Lanu
Pali njira zopanda malire zosiyana ndi zokakamiza zanu. Ganizirani kusintha kusungunula dzanja lanu pamabwereza. Sakanizani izi poyambanso kugwiritsa ntchito malo osungirako manja, ndipo pang'onopang'ono mutambasula dzanja lanu pakhomo. Ichi ndi chizoloŵezi chabwino chomwe mungagwiritse ntchito pazomwe mukukakamizidwa pa mwezi umodzi pa nthawi.
6. Onjezerani Zosiyana ndi Kuwononga Thupi Lanu
Monga momwe mungathe kusuntha dzanja lanu panthawi yokakamizika, mukhoza kusintha thupi lanu kuti muwonjezere kapena kuchepetsa kukula kwa ntchitoyi. Yesetsani kuchepetsa kupanikizika (ndi mapazi anu okwera), kutsika kwa mpira mpira , kapena kupopera kwaplyometric (kwezani manja pakati pa reps).
7. Yonjezerani Kutsutsana ndi Kukonzekera Kwanu
Kukwezera mapazi anu pamene mukukankhira (monga pamwambapa) kuwonjezera kukana, koma kumasinthiranso kuyenda kwanu. Kuti muonjezere kukana pa nthawi yowonjezera, mungathe kuwonjezera chovala cholemera , kapena kuvala chikwama chokwanira chodzaza ndi mchenga wa mchenga kapena zikhomo zamadzi.
8. Kutsirizitsani Ntchito Yanu Yophatikizira Pogwiritsa Ntchito Zochita Zambiri
Mphindi yomaliza ya kumangirira kwanu kumapereka kudzipereka kuti mukhale ndi mphamvu zazikulu ndi bata, zomwe ziri zofunika panthawi yokakamizika.
Zochita zolimbitsa thupi ndi njira yabwino yopangira thupi lanu lopuma. Yesetsani kugwira pepala kwa masekondi 30 mpaka mphindi imodzi, ndipo mutsirizitse ndi kufalikira kwanthawi yayitali, yochedwa, yocheperako pamapeto pake.
9. Pezani Mpumulo Wokwanira ndi Kubwezeretsa
Ngati mukuchita masewera olimbitsa thupi kuti mutope, muyenera kuvomereza tsiku limodzi lachirendo pakati pa kugwira ntchito. Kuchita kukakamizidwa tsiku ndi tsiku, ngati atachita kutopa, kumatha kupsa mtima ndipo kumachepetsa mphamvu ndi chipiriro.