Dzina lomwelo "kupopera" (kupopera - ndi kupalasa Chingerezi) kakamba kale zambiri za njirayi. Timapopera minofu ngati mpope, mwa nthawi zonse, kubwereza mobwerezabwereza zochitika zofanana ndi kulemera kwake. Kutupa kwa minofu ndi, poyamba, kumverera kwa "kupweteka" ndi "kulimbitsa" minofu, mudzamva momwe minofu imachokera m'magazi ndi madzi. Za momwe maphunziro a kupopera amachitikira ndi zomwe amapereka, tidzakambirana zambiri.
Mitundu
Kupukuta kumapindulitsa, zodzikongoletsera komanso zamagetsi.
Kutulutsa kupweteka - kumapindula panthawi yophunzitsidwa, ndipo kumathandiza kuti minofu ikule.
Zodzoladzola zimakhala ndi zotsatira zazing'ono, zimagwiritsidwa ntchito zisanakhale zochitika ndi magawo a chithunzithunzi, kuti ziwoneke ndi kuwonjezera minofu ya pang'onopang'ono ndi 10-20%.
Kupopera mankhwala kumapindula pogwiritsa ntchito zowonjezera zosiyanasiyana: arginine , creatine ndi mafuta owotcha mafuta.
Zotsatira za minofu
Zochita za kupopera mankhwala kumayambitsa kusokonezeka kwa mankhwala mu minofu: lactic acid ndi zina zotero. Choncho, shuga wambiri imakula, ndipo shuga "imakoka" madzi ku maselo. Chifukwa cha madzi ndi "kupasuka" minofu. Kuphatikiza apo, magazi amakula, ndipo nthawi yomweyo, zakudya , ndi mpweya wabwino. Izi, komanso, zimagwiritsira ntchito mankhwala osokonezeka.
Kumanga thupi
Kutema kumagwiritsidwa ntchito pomanga thupi kwa oyamba kumene. Popeza kuchita masewera olimbitsa thupi ndi kulemera kwake sikumapangitsa kuti minofu ikule bwino (zozizira ndi zolemera kwambiri), ndiye kupopera kumatchuka, makamaka chifukwa cha "kupweteka" kwa minofu. Chofunika kwambiri cha kupopera ndiko kuchita mobwerezabwereza mobwerezabwereza, atatha kutopa.
Kuchepetsa Kulemera
Popeza njirayi imagwiritsidwa ntchito mwakhama "kuyanika", ndizomveka kugwiritsa ntchito kupopera kulemera kwa thupi. Matenda okha ndiwo vitamini owonjezera pa "kuyanika"
Zochita ndi chiwonongeko
Zochita pakuputa zikuchitika ndi kulemera kumene mungathe kuchita 15-20 kubwereza ndi njira zingapo. Pambuyo pake, mumachepetsa pang'ono ndikupanga njira ina. Komanso amagwira ntchito popopera mazithunzi.
Chokhacho chokha cha mafani a kupopera chidzakhala kupweteka. Kupweteka kwa minofu kumaphatikizapo ntchito zomwe zili ndi kubwereza mobwerezabwereza komanso chifukwa cha kupweteka, ndi lactic acid basi, yomwe ndi maziko a zozizwitsa zapamwamba za kupopera.