Kulemera kwa thupi ndikofunika kwambiri kwa cardio, yomwe ingapezeke kudzera mu njinga yochita masewera olimbitsa thupi. Zikhoza kupezeka mumagula kapena kugula nyumba, mtengo wake suli wapamwamba kwambiri.
Machitidwe okonda zochita masewera olimbitsa thupi pa kulemera kwake amachititsa njinga
Pali njira zingapo, zomwe zikutanthauza kuti aliyense angathe kusankha yekha njira yabwino, akuganizira zotsatira zomwe akufuna.
Mapulogalamu othandizidwa pa njinga yamoto:
- Maphunziro apang'onopang'ono amapereka katundu pamabowo, m'chiuno ndi ana. Ndikofunika kugulira pafupi theka la ora. Yambani ndi kumaliza maphunziro ndi torsion pang'onopang'ono.
- Kuonjezera mphamvu ndikuyambitsa njira yochepetsera, kuyendetsa njinga ikuyenera kuchitika mofulumira. Kutalika kwa phunziro ndi osachepera mphindi 30. Choyamba kutentha kwa mphindi zisanu. kupotoza pedals pang'onopang'ono, ndipo pambuyo pake kuwonjezera kukula kwa msinkhu ndi kuwukweza mpaka mpweya ukukhala mobwerezabwereza. Tembenuzira pazipita katundu kwa mphindi 15. Koperani maphunzirowo pang'onopang'ono.
- Njira yabwino kwambiri yoperekera kulemera imaonedwa kuti ndi yopitilira maphunziro pa bicycle yomwe imakhalapo, yomwe iyenera kukhala nthawi yosachepera theka la ora. Yambani ndi, kachiwiri, ndi kutenthetsa, nthawi yomwe ili ndi mphindi zisanu. Pambuyo pake, kukana kuyenera kuyika kufunika koyenera ndikuphunzitsidwa motsatira chitsanzo ichi: 1 min. ndi kutembenuka kokwanira kwa pedals ndi 1 min. pang'onopang'ono. Malinga ndi maphunziro a panthawiyi pa bicycle ikuyenera kukhala mphindi khumi ndi zisanu, ndipo musaiwale za kugunda kwake, nthawi yomwe ili ndi mphindi zisanu.
- Pali dongosolo lophunzitsira lomwe lingakuthandizeni kuti mupope matako anu. Mutatha kutentha, yesetsani 6, ndiyeno, osakaniza: 3 min. kuthamanga mofulumira, ndiyeno, 2min. mochedwa. Kutsirizidwa ndi chimango.
Ndikofunika kuwonjezera pang'onopang'ono katundu kuti muonjezere zotsatira.