Cholinga cha kumanga thupi ndikumanga minofu, kukulitsa kufanana kwa thupi, ndikupangitsani kuti mukhale olimba komanso otetezeka.Komabe, anthu ena owonda ali a zovuta zomanga minofu, kulemera sikophweka kukwera 4, 5 mapaundi, kusiya maphunziro kwa nthawi pambuyo pa kulemera kudzataya 3, 4 mapaundi, anthu ena amayamba kukula kwa minofu ndikuwonekeratu, pambuyo pake pakapita nthawi, mphamvu yomanga minofu idzakhala yoipitsitsa, zimakhala zovuta kupitiriza kudutsa.

Chifukwa chake, pazovuta zomanga minofu izi, ndi malingaliro ati omwe angawathandize kukula mapaundi atatu a minofu yoyera munthawi yochepa?

Choyamba, tiyenera kulabadira zochita zambiri.Zochita zolimbitsa thupi monga makina osindikizira a benchi, kukoka-ups, ndi squats zimatha kuwonjezera mphamvu ya masewera olimbitsa thupi popanga magulu angapo a minofu m'thupi nthawi imodzi.

Pochita maphunziro omanga minofu, oyamba kumene ayenera kuchepetsa kusuntha kwapadera ndi kuphunzitsa mayendedwe ovuta kwambiri, omwe angalimbikitse kukula kwa minofu bwino.

Kachiwiri, tiyenera kulabadira maphunziro mwendo.Miyendo ndi imodzi mwamagulu akuluakulu a minofu m'thupi komanso gawo lofunika kwambiri pakupanga minofu yomwe ingakuthandizeni kudutsa botolo.

Pophunzitsa mwendo, squat, kukoka mwamphamvu ndi zochita zina zingagwiritsidwe ntchito kulimbikitsa minofu ya ntchafu ndi mwana wa ng'ombe, potero kulimbikitsa katulutsidwe ka testosterone ndikulimbikitsa kukula kwa minofu ya mwendo.Kukula kwa minofu kumathandizira kukulitsa kagayidwe kachakudya m'thupi, kuwotcha zopatsa mphamvu zambiri, motero kumachepetsa kuchuluka kwamafuta.

Chachitatu, idyani zakudya zambiri zokhala ndi mapuloteni ambiri.Mapuloteni ndi maziko ofunikira kuti minofu ikule, ndipo ndi imodzi mwazinthu zofunika kwambiri pakumanga minofu.Chifukwa chake, zovuta zomanga minofu ziyenera kulabadira zakudya zama protein.

Panthawi yomanga minofu, tiyenera kudya zakudya zokhala ndi mapuloteni ambiri, monga chifuwa cha nkhuku, nsomba, shrimp, mazira, ndi zina zotero, kuti tiwonjezere mapuloteni.Pa nthawi yomweyo, kuti bwino kuyamwa mapuloteni, tikulimbikitsidwa kugawa chakudya cha tsiku mu zakudya zingapo, monga kudya 5-6 pa tsiku, zomwe zingathandize mayamwidwe mlingo wa mapuloteni ndi kuthandiza kumanga minofu.

Ndipo potsiriza, maphunziro apamwamba timu.Maphunziro a gulu lapamwamba amatanthawuza kuphunzitsidwa mwamphamvu kwambiri, kachulukidwe kakang'ono mu nthawi yochepa, monga squats ndi kukoka molimbika pamodzi, kusindikiza benchi ndi kukoka pamodzi, ndi zina zotero, kuti apereke minofu yokwanira pampu kumverera.

Maphunziro amtunduwu amatha kulimbikitsa magulu ambiri a minofu, kupititsa patsogolo kupirira kwa minofu ndi mphamvu zowonongeka, motero kumalimbikitsa kukula kwa minofu.Pochita maphunziro a gulu lapamwamba, ndikofunikira kuyang'anira dongosolo loyenera la maphunziro komanso nthawi kuti mupewe kutopa kwambiri komanso kuvulala.