Amayi ambiri amakonda kuchita masewera olimbitsa thupi , kuthamanga kwa madzi, kupuma komanso zochitika zina zomwe siziwopseza maonekedwe a minofu. Ndipotu, kuphunzitsa kwa kulemera kwa amayi sikumakupangitsani kukhala osakaniza, osakhala ndi masewera olimbitsa thupi komanso maola ophunzitsidwa tsiku ndi tsiku kwa zaka zambiri.
Zovuta zowonetsera mphamvu kwa amayi
Kuyamba kuphunzira pulogalamuyi kuti ikhale yochepa kwambiri chifukwa cha kupeza ndalama zolembera muholo kapena nyumba yopusa. Ndibwino kuti musasankhe ntchito yambiri ndikuyamba ndi zosavuta:
- Zisoti ndi khosi (maselo 2-3 a nthawi 15-20).
- Zisokonezo ndi zopopera (magawo 2-3 a nthawi 15-20).
- Onetsetsani chingwe chachitsulo (2-3 seti nthawi 15-20).
- Ikani ndodo m'mimba (magawo 2-3 a nthawi 15-20).
- Sakanizani pa triceps (magawo 2-3 a nthawi 10-20).
Pulogalamu yomweyi ndi yoyenera kuphunzitsidwa pa masewera olimbitsa thupi, omwe amakulolani kuti muzigwiritsire ntchito pazinthu zirizonse: pa tchuthi, kunyumba, ndi ku gulu labwino. Choyamba, ndikokwanira kuphunzitsa kawiri pa sabata, koma patapita miyezi iwiri muyenera kupita kukaphunzira kwa nthawi itatu.
Zochita zamphamvu kwa amayi kunyumba
Kuti alowe mnyumba, machitidwe olimbikitsa mphamvu kwa amayi amafuna kukhalapo kwa osachepera. Zovutazo zingakhale zofanana ndi zomwe tatchula pamwambapa. Ikhoza kuwonjezeredwa ndi zochitika pamsindikizidwe ndi osokoneza bongo, kuphedwa ndi dumbbells. Musaiwale kuti mulimonsemo pamafunika kutentha kumayambiriro ndi kutambasula - kumapeto kwa gawoli. Maphunziro ayenera kukhala nthawi zonse, kulikonse kumene mumawachita. Mukachita izi nthawi ndi nthawi, sipadzakhala zotsatira.