M'malo mwake, kulimbitsa thupi ndi mibadwo yonse, bola ngati mukufuna kuyamba, mutha kuchita nthawi iliyonse. Ndipo kuchita masewera olimbitsa thupi kungatithandize kulimbitsa thupi lathu, kukonza chitetezo cha mthupi, komanso kuchepetsa kukalamba. Pankhani yophunzitsa zolimbitsa thupi, timangofunika kukhala ndi digiri yabwino komanso kuchita masewera olimbitsa thupi asayansi, ndipo titha kupindula ndi nthawi.

Kaya muli ndi zaka za m'ma 40, 50, kapena 60s, mutha kukhala okwanira. Pankhani yolimbitsa thupi, sankhani pulogalamu yophunzitsira mphamvu yomwe imakuyenererani ndikumamatira kwa nthawi yokwanira, mutha kupanga mizere ya minofu.
Kotero, kodi mwamuna wazaka 50 ayenera kukonzekera bwanji pulogalamu yolimbitsa thupi kuti apange minofu?

Choyamba kutaya mafuta ndikupeza minofu, yoyenera kwambiri kwa amuna azaka za 50. Ngati kuchuluka kwa mafuta m'thupi lanu ndi kwakukulu, anthu olemera kwambiri, muyenera kuchita masewera olimbitsa thupi a aerobic kuti muwonjezere kudya kwa kalori, kulimbikitsa kuchepa kwa chiwerengero cha mafuta a thupi, kuti chepetsa pang'onopang'ono.
Anthu omwe alibe maziko olimbitsa thupi amatha kuyamba kuchita masewera olimbitsa thupi otsika kwambiri, monga kuyenda, kuthamanga, aerobics, kuvina kwapakati, tai chi ndi ntchito zabwino zolimbitsa thupi, sungani zolimbitsa thupi zopitilira 4 pa sabata, mutha kulimbikitsa mtima pang'onopang'ono. ndi ntchito ya m'mapapo, kupititsa patsogolo kupirira kwanu, luso lamasewera lidzalimbitsa pang'onopang'ono.

Khalani olimba kwa miyezi yopitilira 3, thupi lanu lidzakhala lochepa kwambiri, chiuno chidzakhala chochepa kwambiri. Panthawiyi, mutha kuwonjezera pang'onopang'ono kuchita masewera olimbitsa thupi molingana ndi dziko lanu, kusankha mayendedwe omwe ali ndi mphamvu zowotcha mafuta, kapena kuwonjezera maphunziro amphamvu kuti muwotche bwino ndikuwotcha mafuta ndikusintha, ndikujambula mapindikira okongola kwambiri.
Maphunziro amphamvu angayambe ndi zida zaulere, sankhani zochita zolimbitsa thupi, makamaka pamagulu akuluakulu a minofu ya thupi, kuti gulu lalikulu la minofu liziyendetsa chitukuko cha kagulu kakang'ono ka minofu, kupititsa patsogolo kumanga minofu, kuti mumange minofu yolimba. chithunzi.

Ngati mukufuna kukhala ndi phewa lalikulu, lowoneka bwino lotembenuzidwa pamakona atatu, muyenera kulowa nawo kukoka, kusindikizira barbell, kupalasa dumbbell, kukoka molimba, kukweza mbali ndi zina zophunzitsira, ngati mukufuna kukulitsa miyendo yapansi. , muyenera kuchita zambiri squat, kupatukana mwendo squat, mbuzi kukweza, mwendo achepetsa ndi maphunziro ena.
Nthawi zonse mukamaphunzitsa, simuyenera kugwiritsa ntchito molakwika gulu lonse la minofu ya thupi, mutha kukonzekera maphunziro a gulu la 2-3, ndikukonza magulu ena a minofu kuti aphunzitse tsiku lotsatira, kuti gulu la minofu lisinthane kuti lipume. minofu idzakula mofulumira, kumanga minofu bwino kudzayenda bwino.

Kumayambiriro kwa maphunziro a mphamvu, tikhoza kuyamba ndi manja opanda manja kapena kulemera kwakukulu kwa kulemera kwake, chachikulu chogwira ntchito chokhazikika, kuti minofu ikhale ndi kukumbukira kwabwino, ndiyeno kuchita masewera olimbitsa thupi panthawiyi kuti tilimbikitse. kukula kwa minofu, pofuna kupewa kupsinjika kwa minofu.
Kuphunzitsa zolimbitsa thupi kuyenera kuchitika pang'onopang'ono, makamaka pophunzitsa kunenepa, tiyenera kuyesa kulemera kwathu pakuyenda kulikonse, kusankha kulemera koyenera ife, m'malo mochita mwachimbulimbuli maseŵera olemetsa olemera, ndipo m'kupita kwanthawi kumayambitsa kupsinjika kwa minofu.