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Ubwino wake wochita zokoka ndi chiyani? Nchifukwa chiyani anthu ambiri amakonda ntchitoyi? Kuti muthe kukoka, muyenera kungokweza thupi lanu lonse pogwiritsa ntchito manja ndi bala. Kuchita masewera olimbitsa thupi kumeneku kumathandiza kulimbitsa thupi lanu lakumwamba. Ma biceps anu ndi phewa zimatenga thupi lanu lonse. Ntchitoyi ndi yotchuka kwambiri m'misasa yophunzitsira asitikali.
Ubwino Wathanzi La Pushups
Ngati mukufuna kukhala ndi mphamvu m'thupi lanu, nthawi zambiri mumasankha squat popeza ndiwo abwino kwambiri kumunsi. Mukafuna kuchita masewera olimbitsa thupi, momwemonso popanda zolemera kapena zopumira, ndi iti yomwe ingakhale yabwino kwambiri? Kukoka ndi malo ophunzitsira bwino kwambiri kuzungulira. Mukungofunika bala kuti mudumphe ndikugwira ndipo mutha kuyamba kukoka jiffy. Tsopano, tiyeni tikambirane za maubwino kapena mapindu azaumoyo operekedwa ndi masewera olimbitsa thupi osavuta koma okhwima.
Ubwino Wakuchita Kukoka
Zabwino
Kodi mukudziwa momwe mungayambire kukoka? Kulimbitsa thupi ndi chimodzi mwazinthu zabwino kwambiri poyerekeza ndi zochitika zina zonse. Mutha kukoka mwachangu kulikonse komwe mungakhale ngati muli ndi china choti mupachike. Lumpha ndikugwira bala ndikukoka thupi lako mmwamba ndi pansi kuti umalize kukoka.
Kutaya Mafuta
Ichi ndi chimodzi mwa zabwino zomwe zimachitika pokoka. Kulimbitsa thupi kumeneku kumathandizanso kuti muchepetse kunenepa. Mutha kuwonjezera kuthamanga, mwamphamvu ndikuchepetsa nthawi yopuma pakati pa seti kuti muchepetse kunenepa msanga. Koma, zimatenga nthawi. Muyenera kukhala osasinthasintha pantchito yanu kwa miyezi ingapo kuti muwone zotsatira.
Kuchita Masewera Olimbitsa Thupi
Kukoka ndi zochitika zolimbitsa thupi. Ndikofunika kwambiri kuchita masewera olimbitsa thupi chifukwa zimakhudza magulu angapo am'mimba. Kulimbitsa thupi koteroko ndikofunikira kwambiri kuti ugwirizane ndi ziwalo zambiri za thupi lanu.
Kusiyanasiyana
Pali zosiyana zambiri zakukoka. Palibe zowonjezera zofunika kuchita kusiyanasiyana konse. Mukungofunika kusiyanitsa momwe mungagwiritsire ntchito. Lonjezani kulimba kapena kulipangitsa kuti lizikhala locheperako zomwe zimakhudzidwa zitha kukulitsidwa kapena kutsika.
Mphamvu
Nthawi iliyonse yolimbitsa thupi, kukulitsa kulimba ndi komwe kumamanga minofu pang'onopang'ono. Momwemonso, pang'onopang'ono mutha kukulitsa mphamvu zakukoka kwanu mwakumangirira thupi lanu. Izi zidzakulimbikitsani. Ichi ndi chimodzi mwa zabwino zomwe zimachitika tsiku lililonse.
