Kodi mungatani kuti mukhale ndi mphamvu komanso mumvetsetse bwino mitu yambiri.
Pakalipano, mwachidwi, mwakhala wosokonezeka pa lingaliro lakuti mungathe kutaya mafuta a thupi m'madera omwe mumakonda kugwira nawo zambiri. Chowonadi ndi chakuti: Simungathe kusankha kuti muthe kusiya mapepala, kunena, m'chiuno mwanu kapena ntchafu ndikupangitsa kuti zichitike. Zingakhale zabwino koma kulemera sikugwira ntchito mwanjira imeneyi. Muyenera kuganizira za kugaya mapaundi onse mwa kusintha zakudya zanu; simungathe kuona kuchepa.
Mukatero, kuchita masewera olimbitsa thupi kungakuthandizeni kuchepetsa thupi ndi kutayika mafuta (pambuyo pake, mukhoza kutentha makilogalamu 400 mpaka 600 mu kalasi ya mphindi 45 ); kuphatikizapo, kuyendetsa njinga zamakono kungakuthandizeni kutulutsa ndi kufotokozera madera ena pamene mukulimbitsa magulu angapo a minofu. Zowona kuti zibadwa zimakhudza kwambiri momwe zimakhalira ndi kutanthauzira minofu yanu koma momwe mumagwiritsira ntchito minofu yanu imathandizanso. Ngati mutagwira ntchito moyenera pamsinkhu wanu, kuyendetsa njinga zamakono kungakuthandizeni kukhala ndi miyendo yabwino komanso yoonda kwambiri.
Nazi madera asanu odabwitsa omwe angapangidwe ndi kuyendetsedwa ndi njinga zamkati:
Kubwerera kwanu: Mukamangoyenda kumapeto, minofu ya m'munsi kumapeto imatha kuthandiza thupi lanu ndikuthandizira kuti mukhazikike. Sungani msana wanu molunjika pamene mukutsamira kutsogolo ndipo mumagwiritsa ntchito minofu yanu, ndikuwathandiza kulimbikitsa ndi kuwongolera pamene mukuyenda.
Kubwezeretsa Zida Zanu: Pitirizani kukhala ndi malo abwino ngati mutasamuka pakati pa malo okhala , ndipo manja anu athandizira thupi lanu. Kusuntha malo ndi kutuluka m'thumba kudzakuthandizani kulimbitsa ndi kutulutsa biceps ndi triceps, makamaka (palibe zolemera zofunika!).
Utoto Wanu ndi Butt: Mosiyana ndi zomwe anthu ambiri amaganiza, chiuno ndi chimbudzi zimapanga mphamvu zambiri zogwiritsa ntchito njinga zamkati. Kuchita masewera olimbitsa thupi kuti mukhazikike m'chiuno mwako komanso kumapangidwe kake kungakuthandizeni kulimbitsa thupi lanu ndi kutonthoza pa bicycle, ndipo kutenga nawo mbali panjinga zamakono nthawi zonse kungakuthandizeni kutulutsa ndi kulimbitsa minofu m'chiuno mwanu. Ndi msewu wodutsa njira ziwiri!
Mphuno Yanu: Ngati mutachoka m'chiuno, khalani ndi malo abwino , ndipo pewani kutsamira pazitsulo pamene mukuyendayenda, mumagwiritsa ntchito minofu yanu, yomwe ingathandize kuthandizira ndi kulimbitsa mimba yanu yonse. Ndipo ngati mwapang'onopang'ono mukuyenda kuchokera kumbali kupita kumbali pamene mukuyenda, thupi lakumwamba lomwe mumapanga lidzagwira ntchito minofu pambali pa mimba yanu. Pakapita nthawi, mudzaona kuti abs yanu yayamba kwambiri.
Mitsempha Yanu: Pamene mukuyenda, quadriceps (minofu yaikulu kutsogolo kwa ntchafu) ikugwira ntchito mwakhama, makamaka pang'onopang'ono. Minofu kumbuyo kwa ntchafu zanu (hamstrings) zimapangitsanso ntchito pamene miyendo yanu imakwera pamsana. Ndipo ana a ng'ombe amatha kupanga masewera olimbitsa thupi pazomwe akugunda komanso kukwapula. The upshot: Pangani zikwapu zamagetsi , ndipo mutha kukhala ndi miyendo yamphamvu, yowongoka, yofiirira m'chiuno mwako.
Osathenso ntchafu zam'mwamba!